It is under 250 calories, 5 g of fat, 24 g protein, 18g carbohydrates. 

Recipe:
1/2 cup rolled or steel cut oats
4 egg whites
1 tsp cinnamon
1 tsp vanilla or almond extract

Directions: Mix all together in bowl, pour onto skillet that has been very lightly greased with olive oil spray.  Cut in half if needed to flip properly.  Spread 1 tsp all natural almond/peanut butter.  Use 100% all natural no sugar jam or low sugar syrup for flavor.