Of which 5 g sugars and 2.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Calcium (yogurt) · Complete protein (egg)
Allergens gluten (oats), egg, milk
Baked pancake bowl
A fluffy pancake that rises on its own, no standing over the skillet.
Ingredients
- 1 egg (50 g / 1¾ oz)
- 70 g (2½ oz) low-fat Greek yogurt
- 4 tbsp oat flour (40 g / 1½ oz)
- 25 g (1 oz) protein powder — or ½ ripe banana, mashed
- sugar or honey, to taste — optional; no added sugar: sweetener to taste
- olive oil, for greasing
- milk, as needed — only if the batter gets too thick
Method
- In a bowl, combine the egg, yogurt, oat flour and protein powder and mix well until you have a creamy, lump-free batter.
- If the batter is too thick, add a little milk; it should be creamy, never runny.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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