Flourless Cottage Cheese Pancakes (Diabetic-Friendly)

Description

These soft, protein-rich pancakes are made without flour—using cottage cheese, eggs, and oats. They cook into thin, crepe-style pancakes similar to those in the image. Perfect for diabetics because they are low-glycemic, high-protein, and balanced, keeping you full without spiking blood sugar.

Ingredients

Pancakes

• 1 cup cottage cheese (low-fat or full-fat)

• 3 large eggs

• 1/4 cup rolled oats (you can use gluten-free oats)

• 1/2 tsp baking powder

• 1 tsp vanilla extract (optional)

• Sweetener of choice (stevia/erythritol) – optional

• Pinch of cinnamon (optional)

• A little oil or cooking spray for the pan

Optional Diabetic-Friendly Cream Sauce (inspired by the image)

• 1/2 cup Greek yogurt (plain, unsweetened)

• 2 tbsp sugar-free condensed milk OR a few drops stevia with 1 tbsp cream

• 1–2 tbsp almond milk (to thin if needed)

• 1/2 tsp vanilla

• Pinch of lemon zest (optional)

Instructions

1. Blend the Batter

1. Add cottage cheese, eggs, oats, baking powder, and optional flavorings to a blender.

2. Blend until smooth and creamy. Let sit for 5 minutes so oats soften.

2. Cook the Pancakes

1. Heat a nonstick pan on medium-low heat; lightly grease.

2. Pour small rounds or spread thin for crepe-style pancakes.

3. Cook 1–2 minutes until edges are set and bubbles form.

4. Flip and cook another minute.

5. Repeat until all batter is used.

3. Prepare the Cream Sauce

1. Mix all sauce ingredients until smooth.

2. Adjust thickness with almond milk.

3. Serve drizzled over pancakes.

Notes

• Batter should be pourable but slightly thick—add a splash of milk if too thick.

• These pancakes are naturally high-protein thanks to cottage cheese and eggs.

• Oats replace flour, adding fiber and making them diabetic-friendly.

Tips for Diabetics

• Use low-fat cottage cheese if reducing calories.

• Keep serving size to 2–3 pancakes per meal.

• Pair with berries—they’re lower glycemic than bananas or syrup.

• Avoid honey and regular condensed milk; use sugar-free alternatives.

Servings

• Makes 8–10 small pancakes

• Serves 2–3 people

Estimated Nutritional Info (per serving: 3 pancakes)

Approximate values

• Calories: 210

• Carbs: 12–15g

• Fiber: 2–3g

• Protein: 20–22g

• Fat: 9–11g

• Net Carbs: ~10–12g

• Added Sugar: 0g

• Glycemic Load: Low

Health Benefits

• High protein keeps you full longer and stabilizes blood sugar.

• Low glycemic due to oats instead of flour.

• Nutrient-rich: cottage cheese provides calcium, B vitamins, and probiotics.

• Good for weight management thanks to protein-fiber balance.

Q & A

Q1: Can I make these without oats?

Yes! Replace oats with 2–3 tbsp almond flour or 1 mashed banana (banana raises carbs more).

Q2: Can I store them?

Yes. Refrigerate for 3 days or freeze up to 2 months.

Q3: Can I make them sweeter without sugar?

Use erythritol, stevia, or add vanilla and cinnamon.

Q4: Can these be made thicker like American pancakes?

Add 1–2 more tbsp oats and cook on lower heat.

Q5: Is the sauce diabetic-friendly?

Yes—just ensure it uses sugar-free alternatives.