Of which 9.6 g sugars and 3.9 g saturated fat.
No-added-sugar version: 293 kcal and 7 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 (yogurt) · Complete protein (egg)
Allergens egg, milk, tree nuts
Protein chocolate-filled bun (Bollycao-style)
The childhood classic, now with twice the protein.
Ingredients
- 20 g (¾ oz) cookie-flavored pancake mix
- ¼ cup egg whites (60 g / 2 oz)
- 60 g (2 oz) low-fat Greek yogurt
- 25 g (1 oz) vanilla or cookie protein powder
- 30 ml (2 tbsp) unsweetened almond milk
- 10 g dark chocolate chips — no added sugar: sugar-free dark chocolate chips
- 1 pinch salt (1 g)
- 60 g (2 oz) low-fat Greek yogurt — for the filling, optional
- 15 g (½ oz) chocolate protein powder — for the filling, optional
Method
- In a bowl, mix the pancake mix, egg white, the 60 g yogurt, the 25 g vanilla or cookie protein powder and the salt.
- Add the almond milk a little at a time, stirring constantly, until you have a thick, creamy batter — never runny.
The full method (5 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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