Low Calorie Pancakes Recipe


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This Low Calorie pancakes recipe is another Body For Life classic . Some people call them cottage cheese pancakes. There are really only three ingredients. The egg whites and cottage cheese keep the calories low, but the protein high! Then, to make them like pancakes, we add oats!

low calorie pancakes body for life recipe.  Also known as cottage cheese pancakes

Weight loss happens when you practice portion control and limit calories. There are a few ways to be happy and satisfied on a low calorie diet.

  • First is to eat DELICIOUS and filling food.
  • The second is to eat high volume, low calorie foods.

These pancakes tackle both of those. They are not only low in calories, so you can eat MANY. But, they are a great source of protein and carbs, making them filling and satisfying as well.

How many calories per pancake are in this recipe?

Each pancake in this recipe for low calorie pancakes is only 45 calories, but they have equal amounts of protein and carbs, at 5 grams each. You seriously, can’t go wrong with those kind of macros! Am I right??

Are these pancakes sweet?

If you like your pancakes a little sweeter, one trick to keeping these still low in calories is the sweetener you decide to use. Honestly, I normally would just use small amounts of regular sugar, but this Monk Fruit Sweetener happened to be on sample at Costco yesterday. It’s zero calories and the sample was just a simple strawberry dipped in the sugar. It tasted great, and normally I HATE sugar substitutes. But, this tasted like regular sugar, so I went ahead and bought it.

The Ingredients in the Low Calorie Pancakes

body for life recipe low calorie pancakes
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5 from 10 votes

Low Calorie Pancakes Body for Life Recipe

Also known as Cottage cheese pancakes, this low calorie recipe is delicious!
Prep Time5 mins
Cook Time4 mins
Total Time10 mins
Course: Breakfast
Cuisine: American
Keyword: low calorie pancakes
Servings: 10 pancakes
Calories: 45kcal
Author: Amy Roskelley


  • Skillet
  • Blender


  • 1 cup oats dry, rolled oats
  • 1 cup egg whites Or 6 egg whites
  • 1 cup fat free cottage cheese
  • 1/4 tsp vanilla optional
  • 1/4 tsp ground cinnamon optional
  • 2 tsp Monkfruit Sweetener optional


  • Blend all ingredients in a blender.
  • Pour batter by 1/4 cup at a time onto a skillet and cook pancakes both sides until done.
  • Add berries and low calorie syrup like Walden farms to the top.



45 calories, 5 grams protein, 5 grams carbs


Serving: 1pancake | Calories: 45kcal | Carbohydrates: 5g | Protein: 5g | Fat: 1g
using monk fruit sweetener by lakanto in this recipe for low calorie pancakes

The recipe is simple after that. Blend all ingredients in a blender and pour 1/4 cup portions onto a skillet. I was able to get 10-12 pancakes out of this recipe using a 1/4 cup measuring cup. If you get fewer pancakes due to different ingredients, not using all the batter, or over filling the 1/4 cup, readjust the calories for each pancake accordingly. Many people only get 10 pancakes, and then your calories would be 56 per pancake.

Finally, one more low calorie product- the Walden farms pancake syrup is also zero calories!

low calorie body for life pancakes recipe that is also high in protein

Other Healthy pancake recipes:

Banana Oat Pancakes

Sweet Potato Protein Pancakes

Chocolate Kodiak Cakes



  • These look great! I’m always looking for healthy protein filled breakfasts for my daycare kids! Can you tell me what kind of countertop hot plate you are using to make the pancakes? I do my daycare in the basement where there isn’t a stove and it would be great to make them fresh rather than before kids arrive.

    • Hi KIm!It’s actually just this one fromWalmart. Super cheap! https://www.walmart.com/ip/Mainstays-Single-Burner-with-Adjustable-Temperature-Control/812501747?wmlspartner=wlpa&selectedSellerId=0&wl13=2307&adid=22222222227900583474&wl0=&wl1=g&wl2=c&wl3=463488201073&wl4=pla-653175837017&wl5=9029705&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=812501747&veh=sem&gclid=EAIaIQobChMIjZj8qraR7AIViYbACh118wwpEAQYBSABEgKew_D_BwE

      Also, check out this post where I made them into mini-s for a group of kidshttps://healthbeet.org/lds-yw-activity-idea-for-nutrition/

  • 4 stars
    I made a recipe and a half as other reviews stated you don’t quite get the stated amount (true). I also used whole eggs.Pancakes were a little dense so I added a teaspoon of baking powder and after I blended them I added blueberries (at my sons request). Wonderful! Will be making again.

  • Hii! I have one question. The cup measure you use is 1/4??
    These pancakes look delicious and I need to make them!! Thank you.

    • Yes, just under 1/4 cup actually. The last time I measured it, to get 12 pancakes from this recipe (and for the calories to be 45 per pancake), I had to use just under 1/4 measuring cup. Realistically, if the measuring cup is full to the 1/4 cup mark, you’ll probably only get 10 pancakes and the calories will be slightly higher.

      Let me know how many pancakes this recipe makes for you Ines!

  • Hi! I have one question. The cup measure you use is 1/4??
    These pancakes look delicious and I need to make them!! Thank you.

  • These pancakes are so yummy! I couldn’t make them fast enough. My two and four year old loved them. These pancakes taste like cake ?? they were a hit! I also had enough left for the kids lunch tomorrow. ????????

  • 5 stars
    These were fast & easy to make. Delicious, even my 8 year old loved them. Not a big deal but I only got 6 pancakes out of the batter & I followed the instructions to a T.

    • Thanks Monica! I’ve been meaning to go back and measure. You used 1/4 measuring cup?

    • Thanks for the feedback Monica! Did you use 1/4 cup for each pancake?

  • Can I use 3 whole eggs instead of 6 egg whites?Do I still get 12-13 pancakes??

    • I think you would, but the calories would be higher of course.

  • I am glad that I found this article well documented and very informative.
    Thank you and keep going, you do a great job!!

    • Yes! As long as it’s blended well, it should act a lot like oat flour! Let me know how it turns out !!

  • 5 stars
    Loved the pancakes! Such a healthy way to eat something delicious! Thank you for the recipe!

  • Question! I followed this recipe to the T and only got 6 pancakes out of it?

    • Agh!! Sorry if you are getting notified with all my replies and deletes. I’ll make it today and measure. I’m pretty sure now I did get 12-13 pancakes with a full cup of cottage cheese, a full cup of egg whites, an a full cup of oats.

      • I don’t know why! I think I had more calories than I expected though….came out to like 208 instead of 45 each…..:(

        • Hey Kerry! I’d love more details. Did you blend till the pancake batter was runny? Did you measure by 1/4 cup each, and did you use fat free or low fat cottage cheese and liquid egg whites?

  • 5 stars
    This is a great recipe! I have been craving pancakes, but need a low carb version for sure!

  • 5 stars
    These are my favorite pancakes. I don’t usually add sweetener, but I love to spread yogurt and berries on top!

    • 5 stars
      I’m making these as I type. I was hoping to eat a stack of pancakes when I was done cooking but I keep eating them right after I take them off the pan. So good!


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