Your body deserves the best fuel — especially before a workout. These High Protein Low FODMAP Protein Pancakes with cottage cheese and blueberries were created to fuel you, to boost you, not bog you!.
Cottage cheese delivers a dose of high-quality protein — and again, not too much lactose — and gluten-free oats offer slow-digesting carbs for an energy-steady ride. Then toss in the blueberries for antioxidants and natural sweetness, and you have a pancake stack that is both filling and intelligent.
Best of all? These pancakes are Monash directed and digestion approved. It’s also great as a pre-workout breakfast or weekend brunch, just so you don’t get a flare up.
This recipe is part of our Fitness Fuel finisher: a series of weeknight dishes that meet your two biggest demands — they must be on the table in less than 30 minutes and must be far from diet food. Each and every ingredient in here is selected for a low FODMAP tolerance and the best possible nutrition.
🔹 100% low-FODMAP
🔹 Rich in protein, and low in sugar
🔹 Gentle on digestion
🔹 Naturally gluten-free
🔹 Promotes energy, performance and satiety
🔹The stuff of sweet, fluffy memories. for real life
Find out more Monash FODMAP Investigated ingredient guidance and the science behind these simple swaps.
Low FODMAP Cottage Cheese & Blueberry Protein Pancakes
Equipment
- Non-stick skillet or griddle
- Mixing bowls
- Measuring cups/spoons
- Spatula
- Blender (optional, for smoother texture)
Ingredients
Pancakes
- 3/4 cup low lactose cottage cheese check Monash-approved brands
- 2 large eggs
- 1/4 cup certified gluten-free oats
- 1/2 banana unripe, for low FODMAP safety
- 1/2 tsp baking powder
- 1/2 tsp vanilla extract
- Pinch of cinnamon
- Pinch of salt
- 1/4 cup fresh or frozen blueberries limit to low FODMAP portion
For Serving (Optional)
- Lactose-free yogurt or maple syrup small portion
- Extra blueberries or a sprinkle of chia seeds
Instructions
Blend Batter
- In a blender or mixing bowl, combine cottage cheese, eggs, oats, banana, baking powder, vanilla, cinnamon, and salt. Blend or whisk until smooth.
Fold in Berries
- Gently stir in the blueberries by hand so they don’t break apart in the batter.
Cook Pancakes
- Heat a non-stick skillet over medium heat. Lightly grease if needed. Spoon batter into rounds (about 2 tablespoons per pancake). Cook 2–3 minutes per side or until golden and cooked through.
Rest & Serve
- Let pancakes rest for 5 minutes to finish setting. Serve warm with optional toppings like lactose-free yogurt or a small drizzle of maple syrup.
Notes
🧾 Nutrition Table (Per Serving)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 380 kcal | – |
| Protein | 28g | 56% |
| Carbs | 28g | 9% |
| Fat | 18g | 28% |
| Fiber | 4g | 14% |
| Omega-3 | Moderate | – |
| Sodium | 310mg | 13% |
| Potassium | 600mg | 17% |
📝 Important Notes
- Use low-lactose cottage cheese like Green Valley or other Monash-approved brands.
- Stick to a 1/2 banana portion to stay under the FODMAP threshold.
- Avoid sweetened yogurt or high-FODMAP syrups for topping.
- These pancakes store well — make ahead and refrigerate up to 2 days.