Protein Waffles Recipe: Healthy Breakfasts

Breakfast is one of the most important meals of the day, which means it should include more than coffee and a doughnut. Get a nutritious, balanced start with healthy protein waffles!

Waffles are a delicious part of a well-balanced breakfast, and they come with convenient pockets for your butter, maple syrup, and other ingredients. And with an extra dose of protein, these waffles are a low-calorie option to help support your energy levels and keep you satisfied longer—helping you avoid that hangry feeling before lunch when temptation might set in.

Can you add protein powder to waffles?

There are a few ways to increase the protein content of your waffles, but the easiest way is by adding protein powder to your recipe. Protein powder is an ingredient you can keep in your pantry and grab when you are craving waffles, but you don't want a high-calorie breakfast full of sugar and carbohydrates. This is also a good alternative to the "chaffles" (egg and cheese waffles) of the keto diet.

If you already have a favorite waffle recipe, or favorite pancake and waffle mix, simply add one scoop of protein powder and increase the water or milk in your batter by 2 tablespoons. This is the best way to add protein to waffles (or pancakes) while ensuring the consistency of the waffle batter, creating those fluffy waffles we all know and love.

There are various types of protein powder, including dairy-free, plant-based and gluten-free options:

• Whey protein powder (concentrate or isolate)

• Casein protein powder

• Egg protein powder

• Rice protein powder

• Pea protein powder

• Hemp protein powder

Whey protein is my number one recommendation for adding protein to waffles as it won't change the texture of the batter as much as other proteins. Casein protein, for example, creates a very thick batter and requires adding more liquid to your waffle recipe to get the proper consistency for your waffle maker.

Other protein powders, such as hemp protein and pea protein, can sometimes yield an unappealing texture, but it's really about preference and experimentation. Any protein powder will work and is a great way to turn waffles into protein waffles – it's all about using what works for you. Plus, while you experiment, you get to enjoy more protein waffles along the way (or along the whey… ha!).

When is the best time to eat protein waffles?

We know waffles as a breakfast food, but waffles are such a convenient go-to meal that they are enjoyable any time of day. And unlike traditional waffles, which are mainly carbohydrates, protein waffles are a well-balanced meal that will satisfy and maintain already-healthy blood sugar levels afterward.

Waffles are easy to grab-and-go as well. This great recipe can be doubled, with the extra protein waffles sealed and stored in the refrigerator or freezer. Just reheat them once you're ready to eat.

Protein waffles are a good workout companion. Research shows having protein after a workout helps to build muscle mass and improve body composition, optimizing the hard work you're putting in at the gym. But protein powder isn't only for someone who is active with exercise. Protein is also good for overall wellness and is also essential to maintaining healthy hair.

While adequate protein intake can be achieved by eating whole foods, supplementation is a practical way to ensure you're getting enough high-quality protein. This makes protein powder waffles an easy and efficient way to meet your body's protein needs.

Protein Powder Waffles: 5 tips for success

If you're familiar with using your waffle iron to make traditional waffles from a mix, you know making the batter is as easy as pouring dry mix into a bowl and adding water. So making homemade protein waffles might sound intimidating. But I can promise you, it's just as easy as mixing everything in a bowl. To help you feel extra-confident, here are some tips for success so you can make protein waffles exactly as you remember and love them.

1. Preheat your waffle maker

   : Plug your waffle maker in before you begin mixing your ingredients. Ensuring it's preheated will allow the batter to begin cooking as soon as you pour it onto the waffle iron (versus having the batter pour over the edges). Be sure to treat it with cooking spray or oil to prevent sticking.

2. Prepare in bulk

   : When making these protein waffles, double or triple the recipe so you can have extra to freeze or refrigerate. Place your extra waffles in a sealed container and refrigerate for up to five days or freeze for up to six months. You can reheat your waffles in the microwave, toaster, toaster oven, conventional oven, or even the air fryer, until crispy.

3. Add any toppings you'd like

   : The crevices in waffles are for toppings (at least I think so!). I love adding maple syrup and various fresh fruit to my protein waffles, but you should get creative with any of your favorite ingredients. Some other favorite mix-ins I love adding are peanut butter or nut butter, chocolate chips, coconut flakes, or a dollop of Greek yogurt.

4. Keep in mind the consistency of the batter

   : If you are making protein waffles with a new (to you) recipe, the most important thing to keep in mind is the consistency of the batter. You want the batter to be only slightly lumpy in texture, with a consistency that you can easily pour into a waffle maker (but thicker than milk). If you find your batter is too thick, simply add more liquid, such as almond milk or yogurt. If the batter is too thin, add more flour or protein powder.

5. Use various protein powder flavors

   : Are you a chocolate lover or vanilla lover? Use chocolate protein powder or a vanilla protein powder to create your ultimate protein waffle. You can also add vanilla extract or another flavor extract to your waffles.

What is a low-carb alternative for protein waffles?

The main carbohydrate source in protein waffles is the oats. If you prefer a low-carb option that doesn't use oats, simply substitute the oat flour 1:1 for almond flour, which is gluten-free. This will increase the fat in your protein waffle and simultaneously lower the carbohydrates—a great way to go if you are following a keto diet. Additionally, you can opt for low-carb toppings such as slivered almonds, walnuts, butter, or flaxseeds.

What else to eat with protein waffles?

While this protein waffle is a complete meal on its own (along with some delicious toppings) because it has protein, carbs and fat, another great way to enjoy your waffle is with a savory twist! Enjoy with a fried egg on top, an avocado, some fresh herbs and red pepper flakes for a savory plus spicy kick. Topping your waffle with cottage cheese and fruit is another good option.

Are protein waffles good for you?

One of the best things you can do for your health and your body is begin your day with a balanced meal and ensure you have adequate protein intake throughout the day. Protein waffles provide a flavorful and easy meal to start your day, and you can add toppings and ingredients to suit your tastes. So head to your pantry, plug in your waffle maker, and get started!

Protein supplements: Health benefits

It can be overwhelming to think about all the foods we need to eat to ensure we're getting enough protein every day. Often, protein is the last thing we are grabbing for a snack. (Those afternoon cravings are when chips and cookies shine brightest!) An easy way to get enough protein in your diet is by supplementing with protein powder.

You can use protein powder in protein waffles or add protein powder to a protein shake. You can even make chocolate chip cookies more healthy with protein powder.

If you're unsure of where to begin with a protein powder supplement, or you need help deciding what vitamins and supplements might complement your lifestyle, a supplement quiz is a great way to get started on your health journey.

References

• Cintineo, Harry P. et al. "Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training." Front Nutr., September 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
• DiLonardo, Mary Jo. "What Is Reactive Hypoglycemia?" WebMD, December 2021, https://www.webmd.com/a-to-z-guides/reactive-hypoglycemia
• Verreijen, A.M. et al. "A higher protein intake at breakfast and lunch is associated with a higher total daily protein intake in older adults: a post‐hoc cross‐sectional analysis of four randomised controlled trials." J Hum Nutr Diet., April 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8048646/