Of which 13.8 g sugars and 4.1 g saturated fat.
No-added-sugar version: 353 kcal and 12.1 g sugars per serving.
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 (cottage cheese) · Protein (cottage cheese) · Potassium (banana)
Allergens gluten (oats), egg, milk
Banana cookie pancake
One big pancake, made in the blender, that tastes like cookies.
Ingredients
- ½ banana (60 g / 2 oz)
- 30 g (1 oz) oats
- 1 egg whites (30 g / 1 oz)
- 70 g (2½ oz) cottage cheese or low-fat Greek yogurt
- 20 g (¾ oz) cookie-flavored protein powder — or 20 g oats
- 1 square 85% dark chocolate (5 g) — no added sugar: sugar-free 85% dark chocolate
- sugar, to taste — optional; no added sugar: sweetener to taste
- olive oil or coconut oil, for greasing
- honey — optional, to serve, not included in the macros
Method
- In the blender, combine the banana, oats, egg white, cottage cheese and protein powder.
- Blend until you have a smooth, even batter.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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