Cottage cheese and oat pancakes with strawberries

Why it is filling

Cottage cheese and eggs turn breakfast pancakes into a plate with a good amount of protein, and the oats add fiber that makes the fullness last longer. They are soft, low in fat, and good warm or cold, so they tend to sit well in the morning, when many people find it hard to eat. The fruit adds sweetness with no added sugar.

In numbers, each serving has 22.1 g of protein and 5.3 g of fiber, with an energy density of 116 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein

At least 15 g of protein per serving and 6 g per 100 kcal.

High in fiber

At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.

Easy to digest

A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.

Nutritious in small servings

A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.

If your appetite is small

• Freeze leftover pancakes with parchment paper between them and reheat them in the toaster or a skillet.
• If a full serving is too much, start with 2 pancakes and the fruit; the rest make a mid-morning snack.