Of which 17.2 g sugars and 4.8 g saturated fat.
No-added-sugar version: 373 kcal and 7.2 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 Plant protein (tofu) · Calcium (tofu) · Protein (fresh cheese)
Allergens gluten (oats), egg, soy, milk
Tofu and cocoa pancakes
Fluffy, protein-rich pancakes, ready in 15 minutes.
Ingredients
- 200 g (7 oz) tofu
- 140 ml (½ cup) egg whites
- 200 g (7 oz) cottage cheese (or yogurt)
- 60 g (2 oz) rolled oats
- 30 g (1 oz) reduced-fat cocoa powder
- 1 pinch salt (1 g)
- 20 g (¾ oz) sugar — no added sugar: 20 g powdered sweetener (stevia or another)
- 100 g (3½ oz) reduced-fat yogurt — optional, topping, not counted in the macros
- 20 g (¾ oz) chocolate protein powder — optional, topping, not counted in the macros
- olive oil, for greasing
- fruit — to serve, not included in the macros
Method
- Blend the tofu, egg whites, cottage cheese, oats, cocoa, salt and sugar until you have a smooth batter.
- Heat the nonstick skillet with a drizzle of olive oil over medium heat.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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