I came across this recipe on social media, and I wish I had noted the original creator! If you know whose it is, please let me know—I’d love to give them credit. In the meantime, I tried it, loved it, and had to share.
It’s incredibly easy, packed with protein, and feels great knowing exactly what you’re fueling your body with. Truthfully, I’ve used this recipe as two servings, but you could absolutely enjoy the whole batch yourself, depending on your hunger and protein needs.
These pancakes are naturally flourless and work beautifully as a Phase 3 treat meal while still keeping blood sugar balanced. The stewed apples add a cozy, comforting touch without spiking glucose, and the 4% cottage cheese makes a difference in both texture and nutrition.
Hope you love them as much as I do!
What you need (Serves 1-2)
- 1 cup 4% cottage cheese (for more protein and healthy fats)
- 2 large eggs
- ¼ cup rolled oats (optional for added texture)
- ½ teaspoon baking powder
- ¼ teaspoon vanilla extract
- Pinch of salt
Topping:
- 1 small apple, chopped (no need to peel if organic)
- ¼ cup water
- ½ teaspoon cinnamon
- 1 teaspoon maple syrup (optional for a touch of blissful sweetness)
What you do
- Make the stewed apples: In a small saucepan, combine the chopped apple, water, and cinnamon. Simmer on low heat until soft, about 5-7 minutes. Stir in the maple syrup if using.
- Blend the batter: In a blender, combine the cottage cheese, eggs, oats (if using), baking powder, vanilla, and salt. Blend until smooth.
- Cook the pancakes: Heat a skillet over medium heat. Lightly grease with coconut oil. Pour small amounts of batter onto the pan to form pancakes and cook for 2-3 minutes per side until golden brown and set.
- Serve: Top with warm stewed apples and enjoy!
Why Use 4% Cottage Cheese?
Higher-fat cottage cheese (4%) is preferred over 2% because it provides better satiety, stabilizes blood sugar more effectively, and enhances nutrient absorption. The extra fat slows glucose release, making this a more balanced meal, especially in the context of Metabolic Balance principles.
Protein Breakdown (Total for Recipe)
- 4% Cottage Cheese (1 cup): ~24g protein
- Eggs (2 large): ~12g protein
- Oats (¼ cup, optional): ~3g protein
- Total Protein: 36g (without oats) or 39g (with oats)
Since MB does not combine protein sources in a single meal, this would typically be outside Phase 2 guidelines but can work beautifully in Phase 3 or as a treat meal. If using for one person, it provides a high-protein meal; for two servings, it offers a solid 18-20g per person.
This is a perfect way to enjoy a nourishing, protein-rich pancake that still aligns with blood sugar balance while offering a little indulgence. If sharing, pair with a side of non-starchy veggies or enjoy with herbal tea for a well-rounded meal.
