Vegetable Egg Pancake

Name: Vegetable Egg Pancake
Cook time: 12 min
Total time: 12 min
Yield: 1 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#under_15

#staple

#vegetarian

#protein

The lazy-breakfast GOAT — flour, egg and chopped veg whisked into a batter and pan-spread; veg, carbs and protein in one, done in 3 minutes.

MumEat recipe

✨

Nutritional Highlights

💪

31%

DAILY RDI

Protein

22g

🧠

19%

DAILY RDI

DHA

38mg

⚡

19%

DAILY RDI

Zinc

2.1mg

+ 5 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Veg egg pancake is one of the easiest nutritious breakfasts in pregnancy.

🔬 Modern Science

Egg adds protein, veg gives folate and fiber, whole-wheat flour is lower-GI — staple, protein and vegetables in one.

⚠️Moderate evidence

🍳

Instructions

3 steps

Whisk flour, egg, water and chopped veg into a batter.

Pour into a lightly oiled pan and spread into a pancake.

Cook both sides, cut and serve.

💡蔬菜切碎、煎熟更易消化。

🌿

Full Nutrition Breakdown

🧠DHA

19%(38mg)

☀️Vitamin D

13%(2µg)

🦴Calcium

11%(113.4mg)

Folate

18%(109µg)

Vitamin C

18%(14.9mg)

Zinc

19%(2.1mg)

Iron

13%(3.6mg)

Protein

31%(22g)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2022》.

早餐宜主食配优质蛋白与蔬菜。

✨You Might Also Like

Kelp & Pork Rib Soup

⏱ 15min

Black Fungus & Yam

⏱ 15min

Pork Wontons in Broth

⏱ 15min

Boiled Corn & Egg

⏱ 5min

← Browse More Recipes