Kodiak Cakes boast excellent nutrition facts. One 1/3 cup serving (my portion today) of 130 calories has 7 grams of protein and a good amount of calcium and iron.
And a short list of familiar ingredients, the top two being 100% whole grain wheat and oat flours.
Today I broke my own rule and made myself a pancake breakfast. I mixed 1/3 cup of the mix with 1/3 cup water to make one giant pancake. The giant pancake was so much more fun than several small ones, and it was easy to flip. On the side I fried one egg white and topped the pancake with it along with some plain nonfat yogurt mixed with homemade strawberry freezer jam. Delish!