Go Back
Print
Big stack of low FODMAP high protein pancakes, on decorative plate with blueberries; small pitcher of maple syrup in background

Low FODMAP 3-Ingredient High Protein Pancakes

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

Course: Breakfast, brunch
Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Makes: 4 Servings
Calories: 171 kcal
Author: Dédé Wilson

Ingredients:

  • 2 large eggs
  • ½ cup (113 g) lactose-free cottage cheese, such as Green Valley Creamery
  • ½ cup (50 g) old-fashioned rolled oats; use gluten-free if following a gluten-free diet

Preparation:

  1. Get out your blender! Break eggs into blender, then scrape in the cottage cheese. Add oats. Blend until super smooth, scraping down carafe if needed. Let sit for a few minutes while you prepare your pan, prep your fruit (if using) and warm your maple syrup.
  2. 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.

Notes:

Tips

• 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).

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
  • Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
  • Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
  • Oats: Both Monash and FODMAP Friendly have both lab tested oats. FODMAP Friendly gave rolled oats a “Pass” at ½ cup or 43 g servings; in an update to the app they report Quick Oats (which are just rolled oats chopped up a bit) as low FODMAP at 47 g, or ½ cup uncooked. Their max low FODMAP serving is 59.53 g. Monash has several app entries and some are country specific. Here we present their “basic” app entries which are not country specific (use your app to look up the other entries). For their main entry called “rolled oats” they say a Green Light low FODMAP serving is ½ cup, which they peg at 52 g. For “quick oats” they state that a low FODMAP serving is only ¼ cup at 23 g, becoming moderate Yellow Light at ½ cup or 47 g.

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.

Nutrition Facts
Low FODMAP 3-Ingredient High Protein Pancakes
Amount Per Serving
Calories 171 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g5%
Sodium 32mg1%
Potassium 107mg3%
Carbohydrates 21g7%
Fiber 3g12%
Sugar 1g1%
Protein 10g20%
Calcium 15mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.