Me Oatmeal Pancakes with Raspberry Compote for One | Low Fat, Sugar Free, THM E

Me oatmeal pancakes with raspberry compote are scrumptious, but you don't have to eat them with raspberries. Top these low fat pancakes with any low fat topping you like. They make a terrific Valentine's Day breakfast!

Me Oatmeal Pancakes with Raspberry Compote

Me Oatmeal Pancakes with Raspberry Compote Are One of My Go-To Breakfasts

i love these pancakes and so does Beck. I make them about once a week, doubling the recipe to make enough for two. Our favorite way to eat them is slathered with healthy raspberry compote that's bursting with berry flavor and sweetened with monk fruit powder. 

I developed this recipe off of the Trim Healthy Pancakes or Waffles in the Trim Healthy Mama Cookbook. Just a word of caution, these make yummy pancakes, but I don't recommend them as waffles. (That's why my recipe title only says pancakes.) They're not crispy enough as waffles. 

They're also not light and fluffy. Because they're high protein and don't have wheat, they have more of a crepe consistency. If you want them lighter and fluffier, you can whip the egg whites separately, then fold them into the batter as a last step before cooking. 

I've tried these pancakes topped with different things trying to add a little variety, but my hands down favorite is this easy raspberry compote.  It's just mashed up raspberries with sweetener, but it takes the pancakes from ho-hum to bursting with berry flavor. 

In addition, the raspberries greatly increase the nutritional value of this breakfast. Raspberries are some of the healthiest berries, and this is an easy way to include them regularly.

It's hard for me to believe I can eat these scrumptious me oatmeal pancakes with raspberry compote and still lose or maintain my weight. However, that's one of the super nice things about following a Balanced Eating plan. 

Pancake cooking in cast iron skillet

Super Easy to Make

Pancakes aren't one of the breakfasts you probably think of when you want to make something fast. However, if you follow my instructions, these pancakes and compote are a snap to make. 

I speed up the process by heating the raspberries while making the pancakes. Since there's no gluten or wheat in the batter, I throw all the pancake ingredients in the blender, starting with the oats to make oat flour before adding the other ingredients. 

These can be made even faster if I cook all the pancakes at once on our large non-stick griddle, but I usually just cook them one by one in the cast iron skillet. I like the golden brown the cast iron creates without any oil other than the cooking spray. 

They don't require any special ingredients other than the monk fruit sweetener. If you haven't tried monk fruit powder and are unfamiliar with it, I recommend to check out my post "For the Love of Sugar: Addiction and Natural Substitutes". 

To finish up the compote once the raspberries are heated (not boiled to maintain the vitamin content), just mash the berries with a spoon, add the monk fruit sweetener to taste, and pour the hot compote over the pancakes.

Yummy! My mouth is watering just thinking about it. I know what I'm having for breakfast tomorrow. 🙂

Golden brown pancake in a cast iron skillet

Special Dietary Considerations for Me Oatmeal Pancakes with Raspberry Compote

This recipe is already nut, gluten and wheat free. In addition, you can make it dairy free by substituting non-dairy low fat yogurt for the cottage cheese. Unfortunately, I haven't tried an egg free option. You can try using your favorite egg substitute and increasing the cinnamon and vanilla. 

It's also vegetarian. However, you'll have to make a few changes to make it vegan. For example, substitute non-dairy low fat yogurt for the cottage cheese and use the egg free option while increasing the cinnamon and vanilla to ensure a lovely flavor. 

These pancakes aren't keto even though they're sugar free due to the oatmeal. They're high protein, low fat, and moderate carb. If you're looking for a pancake recipe that works with keto, I recommend Me Berry Pancakes

I use organic oatmeal because oatmeal is generally inexpensive. I also use frozen organic raspberries which are far more expensive, but I eat them frequently. For the 2019 Dirty Dozen list, they're number 22. (If you're not familiar with the Dirty Dozen list for produce, see my post "When I Buy Organic and Other Options to Organic Foods".

Me Oatmeal Pancakes with Raspberry Syrup, Fork and Hug Me Coffee Cup

Make It a Meal

These are very filling pancakes. However, if you have a huge appetite, you can pair them with low fat protein such as an egg white omelette. 

While I usually have these pancakes for breakfast, you can have them for any meal. Sometimes, we have breakfast for dinner and have them then. 

But, these pancakes are too heavy to serve as a snack. 

White plate smeared with raspberry and a fork holding the last bite of pancake

Please Share Your Experience with Me Oatmeal Pancakes with Raspberry Compote

I hope you're like me and Beck and love these pancakes and compote as much as we do. However, I'd like to know what your experiences are. So, please let me know.

How do they fit into your weight loss and/or maintenance? How do you like the flavors? Are they easy enough to prepare with the streamlined recipe?

Please share your comments with others. We're all stronger, happier and healthier together. 

Me Oatmeal Pancakes with Raspberry Compote

You can cover these low fat, high protein oatmeal pancakes with any low fat syrup, but my preference is sugar free raspberry compote sweetened with monk fruit. Yummy!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Breakfast
Cuisine: American
Keyword: Egg Free, Gluten Free, Sugar Free, THM E, Wheat Free
Servings: 1
Calories: 269kcal



  • 1/3 c old-fashioned rolled oats
  • 1/3 c Daisy 2% low-fat cottage cheese
  • 1 dash vanilla extract
  • 1/4 tsp cinnamon
  • monk fruit powder to taste
  • 1/4 tsp natural butter flavoring
  • 1/2 tsp aluminum-free baking powder
  • 1 pinch salt
  • cooking oil spray

Raspberry Compote

  • 1/2-1 c raspberries frozen work well
  • monk fruit powder to taste


Raspberry Compote

  • 1. Place raspberries in a saucepan and heat on low heat. Do not boil the raspberries. While the raspberries are heating. Make the pancakes.
  • 2. When all the raspberries are soft and liquid looking, mash them with the back of a wooden spoon. Then, sweeten to taste with monk fruit powder. Stirring the powder in well.


  • 1. Heat a non-stick pan, griddle, or cast iron skillet over low/medium heat. While the griddle is heating, blend the pancake ingredients. (See next instruction.)
  • 2. Blend oats in a blender until they make a powder. Add the remaining pancake ingredients (except the cooking spray) and blend until well mixed.
  • 3. Coat the pan or skillet with cooking spray. Immediately pour 1/3 of batter, depending on the size of pancake you prefer. Spray the top of the pancake with cooking spray.
  • 4. If you're cooking the pancakes individually versus all at once on a large griddle, preheat the oven to 150 degrees.
  • 5. Flip the pancake when there are small bubbles around the edges of the pancake, and the cooked side is golden brown when lifted with a spatula.
  • 6. When both sides of the pancake are golden brown, remove the pancake from the skillet and place on an oven safe plate and place in the preheated oven.
  • 7. Use all the batter to make pancakes as instructed above. Keeping the pancakes warm in the oven until ready to eat.
  • 8. Serve the pancakes with your favorite low fat topping. I prefer the raspberry compote, but you could also use blueberries prepared the same way as the raspberries, non-fat Greek yogurt sweetened with monk fruit powder, a small amount of all fruit jelly or jam, etc.


  • You can multiply this recipe to make more servings.
  • These pancakes freeze well. 
  • You can make waffles instead of pancakes, but I prefer pancakes. The waffles will not be crispy. 
  • Whatever topping you use for the pancakes, do not exceed 50 grams of net carbohydrates with pancakes and topping. 
  • Do not add additional fat to these pancakes if your goal is to lose or maintain weight (and you've had issues with weight gain). 

Nutrition*: Total Fat: 4.7g, Total Carbohydrates: 36.1g, Dietary Fiber: 10.7g, Net Carbohydrates: 25.4g, Protein: 23.4g

*For single serving with standard choices.

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