I just throw in a scoop of protein with a 1/2 cup of aunt jemima whole wheat pancake mix and 1/2 cup of skim milk (plus water if theyre too thick). You have to cook them over med-low heat though or the outside will burn before the inside is cooked.
37 g protein
58 g carbs (12 g sugar, 6 g fiber)
1 g fat
use water instead of milk to get the sugar down to 6g
if you want some fat add an egg... about 7g protein, 6g fat and 1g carbs if i remember correctly.
remember that real syrup is almost pure sugar! Cary's sugar free syrup has 0 fat, 12 carbs, 0 sugar (11g of sugar alcohol) and 0 protein per 1/4 cup.
Sometimes i just spread some Smuckers sugar free preserves on them instead... 5g carbs, 0 sugar, 0 everything else per tablespoon.