Low FODMAP 3-Ingredient High Protein Pancakes: rolled oats, lactose-free cottage cheese and eggs. That’s all it takes. If you have some salt and vanilla extract around, you can add them, but you really can make these pancakes with just the three main ingredients. (See Tips for add-ins).
Low FODMAP Serving Size Info: Makes about 12, 3-inch (7.5 cm) pancakes; 4 servings; 3 pancakes per serving
Heat electric griddle, heavy skillet or nonstick pan. Coat with nonstick spray and heat until a few drops of water dance. Dole out 3 tablespoon amounts of batter at a time (we use an ice cream scoop) and cook over medium heat until bubbles begin to appear here and there, about 1 minute or so. The bottoms should be golden brown. Flip over and cook for about 1 minute more or until that side is golden brown as well. Serve hot with real maple syrup – and fruit, if you like. Low FODMAP portions, of course. These pancakes are really best freshly enjoyed; serve immediately.
• There are some simple add-ins that you can toss in your blender if you like. Consider a large pinch of salt, cinnamon or even a bit of vanilla extract – or all of them!
• These pancakes, as you can see, are not thick and fluffy – they are rather thin. If you would like to “fluff them up”, try adding ½ teaspoon baking powder to the blender. (Use gluten-free if following a gluten-free diet).
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.