Your body deserves the best fuel — especially before a workout. These Low FODMAP Protein Pancakes with cottage cheese and blueberries are built to power you up, not weigh you down.
Cottage cheese brings a high-protein punch while staying low in lactose, and gluten-free oats provide slow-digesting carbs to support steady energy. Add in blueberries for antioxidants and natural sweetness, and you’ve got a pancake stack that’s both satisfying and smart.
Best of all? These pancakes are Monash-guided and digestion-approved. Ideal as a pre-workout breakfast or weekend brunch that won’t trigger flare-ups.
This recipe is part of our Fitness Fuel collection — pre- and post-workout meals created to support active, IBS-conscious lifestyles. Every ingredient here has been chosen for low FODMAP safety and optimal nutritional benefit.
🔹 100% low-FODMAP
🔹 High in protein, low in sugar
🔹 Gentle on digestion
🔹 Naturally gluten-free
🔹 Supports energy, performance, and satiety
🔹 Sweet and fluffy, made for real life
Explore more Monash FODMAP-certified ingredient guidelines to see why these simple swaps make a difference.
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.