Go Back
Stack of golden Low FODMAP cottage cheese pancakes with blueberries, drizzled with maple syrup and lactose-free yogurt. Teal syrup bottle and gold fork against dark slate

Low FODMAP Cottage Cheese & Blueberry Protein Pancakes

Fuel on up for the day with these fluffy Low FODMAP protein pancakes filled with cottage cheese and blueberries — perfect for a protein-packed pre-workout breakfast that is IBS-friendly. They are designed to give you slow-burning, low GI energy with fast hunger killing action that is both low in sugar and easy to digest, you simply have to have these as part of your Fitness Fuel fueling artillery.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Cooling Time 5 minutes
Total Time 30 minutes
Course Breakfast
Cuisine American
Servings 2 Persons
Calories 380 kcal

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.
    Cottage cheese, eggs, and oats blending into smooth pancake batter in glass pitcher with teal spatula.

Fold in Berries

  • Gently stir in the blueberries by hand so they don’t break apart in the batter.
    Blueberries being folded into pancake batter in black bowl, cinnamon dust visible.

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.
    Pancakes cooking on griddle with teal spatula flipping one to show golden crust.

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.
Keyword gluten-free, High-Protein, IBS safe, ibs-breakfast, IBS-Friendly, pre-workout