Mini Cottage Cheese Pancakes with Raspberries and Almonds

Symptom check-in

POTS:Morning upright fatigue with mild shakiness before breakfast - needed protein + carbs early, without a big blood sugar spike

Vestibular migraine:Slept poorly with light sound sensitivity - keeping flavors gentle and avoiding citrus or chocolate

Lupus:Hand and wrist stiffness on waking - wanted warm food with protein and anti-inflammatory fats, no heavy grease

Disorder safety check

Condition	Works?	Why
POTS	Yes	Protein + carbs help stabilize morning symptoms
Lupus	Yes	Pan-cooked, not fried, minimal oil
Vestibular migraine	Mostly yes	Low acid and low spice, but berries can be a trigger for some

Note: if berries worsen migraine symptoms for you, swap for pear or banana.

Ingredients (1 plate, ~10–12 mini pancakes)

Pancakes

• ½ cup cottage cheese

• 1 egg

• ¼ cup oat flour (or blended oats)

• Pinch of salt

• Neutral oil for the pan (very small amount)

Toppings

• ½ cup raspberries (fresh or thawed frozen)

• 1–2 tbsp sliced almonds

• Extra cottage cheese for serving

• Optional: rosemary sprigs for aroma or plating

How to make it (step-by-step, very clear)

1. Make the batter

• In a bowl, combine cottage cheese and egg.

• Stir until mostly smooth (a few curds are fine).

• Add oat flour and salt and mix until thick but spoonable.

• Let rest 2–3 minutes so the oats hydrate.

2. Heat the pan

• Heat a nonstick pan over medium-low heat.

• Add ½ tsp oil, then wipe excess with a paper towel.

• Pan should be warm, not sizzling.

3. Cook the pancakes

• Spoon 1 tbsp batter per pancake into the pan.

• Gently flatten slightly with the back of the spoon.

• Cook 2–3 minutes until edges look set and bottoms are golden.

• Flip carefully and cook another 1–2 minutes.

• Remove and repeat with remaining batter.

4. Prepare toppings

• If using frozen raspberries, let them thaw slightly so they’re soft, not icy.

• Toast almonds briefly in a dry pan if desired (optional).

5. Assemble

• Arrange pancakes on a plate.

• Add a scoop of cottage cheese on the side.

• Spoon raspberries over the center.

• Sprinkle with almonds.

• Garnish with rosemary if using (not meant to eat).

Notes for symptom days

• If POTS symptoms are stronger: add a pinch of salt to the batter or pair with a salty drink.

• If migraine sensitivity increases: skip berries and almonds, keep pancakes plain with cottage cheese.

• If lupus fatigue is higher: make a double batch and reheat gently later.