Breakfast15 min · 1 servingTortitas de claras, avena y plátano

Egg white, oat, and banana pancakes

Name: Egg white, oat, and banana pancakes
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 120 g (4 oz) egg whites (about 1/2 cup, from a carton or 4 large eggs); 100 g (3.5 oz) ripe banana, peeled (1 small); 30 g (1 oz) quick-cooking oats (about 1/3 cup); 2 g olive oil (a few drops for the pan, about 1/2 teaspoon); Ground cinnamon to taste; A pinch of baking powder (optional, for fluffier pancakes)

Each serving has 283 kcal, 18.1 g of protein, and 5.6 g of fiber, or 6.4 g of protein per 100 kcal. Ready in 15 minutes; makes 1 serving.

High in protein
High in fiber
Easy to digest
Nutritious in small servings

Per serving

283 kcalCalories
18.1 gProtein
5.6 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 6.4 g of protein per 100 kcal.

Prepared by: Alex Gonzalez
Published: September 23, 2026
Sources: 5 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

1 serving

120 g4 ozegg whites (about 1/2 cup, from a carton or 4 large eggs)
100 g3.5 ozripe banana, peeled (1 small)
30 g1 ozquick-cooking oats (about 1/3 cup)
2 golive oil (a few drops for the pan, about 1/2 teaspoon)

Plus, with no meaningful nutrition (not counted in the table):

Ground cinnamon to taste
A pinch of baking powder (optional, for fluffier pancakes)

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

Blend the oats until they look like flour.
Add the banana, egg whites, cinnamon, and baking powder and blend until smooth; let the batter rest for 5 minutes.
Heat a nonstick skillet over medium-low heat and wipe it with a few drops of oil on a paper towel.
Pour 2 to 3 tablespoons of batter per pancake and cook for about 2 minutes, until bubbles appear on top; flip and cook 1 minute more.
Repeat with the rest of the batter (it makes 5 or 6 small pancakes) and serve warm.

Why it is filling

Egg whites bring protein with almost no fat, and ripe banana sweetens the batter with no added sugar. Oats add fiber and body, and the pancakes come out fluffy and soft, easy to eat even when you have little appetite in the morning. With so little fat, they usually sit well.

In numbers, each serving has 18.1 g of protein and 5.6 g of fiber, with an energy density of 112 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein: At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber: At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Easy to digest: A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Nutritious in small servings: A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.

If your appetite is small

Make the whole batch and keep half in the fridge for up to 2 days: they reheat in a moment in a skillet or toaster.
Carton egg whites are pasteurized and save you separating eggs; if you separate them yourself, use the yolks the same day in another recipe.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 6.4 g.
Nutrient	Per serving
Calories	283 kcal
Protein	18.1 g
Carbohydrates	44 g
Fiber	5.6 g
Fat	4.5 g
Approximate weight	252 g (9 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
Ingredient	Amount	Calories	Protein	Fiber
Egg whites	120 g	62 kcal	13.1 g	0 g
Banana	100 g	89 kcal	1.1 g	2.6 g
Rolled oats	30 g	114 kcal	4 g	3 g
Olive oil	2 g	18 kcal	0 g	0 g

To plan your meals

Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.

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See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bananas, raw (FDC ID 173944).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed September 23, 2026.
European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed September 23, 2026.