Protein Waffle Recipe: How To Make in 3 Simple Steps

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: April 1, 2024
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

As a certified personal trainer, I reached a point where I got sick of shakes and liquid meals and wanted something actually to chew for my breakfast meal. Yet I didn’t want to give up a protein-powered diet.

I found the solution in making waffles. Protein waffles. They're healthy and incredibly easy to make, and the whole family loves them.

So get your waffle maker ready, and let's dive into some delicious and protein-filled cooking that'll only take a few minutes.

Quick Summary

  • Combine eggs, almond milk, vanilla, flour, baking soda, coconut oil, and protein powder to make nutritious and delicious protein-packed waffles.
  • Mix wet ingredients first, then add dry ones, and cook in a pre-oiled waffle iron until golden brown for perfect texture and taste.
  • A study from the PubMed website showed that pea protein supplementation significantly increased muscle thickness, with thickness growing from 24.9 mm to 27.3 mm over 84 days.
  • I personally find protein waffles a delightful and satisfying alternative to regular shakes for a protein-rich breakfast.

How to Make Protein Waffles

protein waffles

In my experience, my favorite protein waffle recipe is from Fit Foodie Finds. There aren’t that many ingredients in this recipe, and it’s simple to make. You just need the basics, like eggs, almond milk, protein powder, a bit of baking powder, and you're done. This sweet treat made from protein powder is a sure hit to kids.

I can break the instructions down into 3 steps:

Step 1: Prep time is minimal, around 20 minutes total time. It’s easy to make -- start by whipping out your waffle iron and preheating it.

Step 2: Mix all of the ingredients in a bowl to make a batter. The recipe says to do it in this order:
protein waffles

Step 3: Spray non-stick cooking oil well onto the waffle iron before putting about ½ cup of batter in. When you use a cooking spray instead of lathering batter to it, you'll make smoother waffles. Allow about 2 minutes cook time or check to see if they are golden brown.

Ta-Da! Yummy, healthy waffles straight from the waffle iron. It's a great recipe for those who don't have time to meal prep an elaborate, fancy breakfast.

You should be able to make about 4 waffle servings out of that batter. A bit of warning though, I don't think it'll take you 5 minutes to finish this thing. It's that good.

Each waffle has the following nutrition facts: high-protein content at 12 grams, 20 grams of carbohydrates, 11 grams of fat, and 4 grams of fiber. It has over 200 calories, so if you're on a calorie-restricted diet, you might like to look into a lower calorie option.

If you’re not able to eat them while fresh, then you can leave them to freeze for later for a quick on-the-go snack in no time.

Finally, protein waffles that are fluffy and delicious!.
- Lee Hersh, Fit Foodie Finds blogger

Ingredients:

  • 1 cup white whole wheat flour
  • ½ cup plant-based vanilla protein powder
  • ½ teaspoon baking powder
  • ½ teaspoon baking soda
  • 2 large eggs (you can use just egg whites if you prefer)
  • 1 ¼ cup unsweetened almond milk
  • 1 teaspoon vanilla extract
  • 2 tablespoons melted coconut oil (or butter if you prefer)

Recommended post: Is protein powder safe for kids?

Check out this video for another delicious idea ...

youtube

What Toppings Can I Put on Protein Waffles?

The list of toppings to put on your waffles are endless. For many recipes, here are some healthy ideas to consider adding on top of your waffles:

  • Honey
  • Agave
  • Fresh fruit
  • Peanut butter
  • Jam
  • Maple syrup
  • Dark chocolate
  • Nuts

What Protein Powder Should I Use for Protein Waffles?

When cooking your own, there are a lot of factors to consider when choosing a protein powder for certain protein waffle recipes. The biggest decision might be if you should get whey or plant-based protein. Here’s a quick pros and cons list of both:

Whey Protein

Scoop of Whey Protein

As you all may now, it is a dairy-based product. Whey is separated from the milk and then turned into a powder. There are different versions of whey; concentrate and isolate.

The concentrate has lower amounts of protein compared to whey isolate, so it’s something to look into when choosing a whey based protein powder.

Another benefit of whey is that it’s a complete protein. You’ll find all nine essential amino acids which are great news for your nutritional needs.

If you have any type of dairy allergy or intolerance, then you may prefer pancakes out of a plant-based protein powder.

Plant-based Protein

There are many different kinds of plant-based protein. Some options include protein from the following:

  • Pea
  • Soy
  • Rice
  • Hemp
  • Pumpkin seed

According to the MedicalNewsToday website, the biggest issue with plant-based compared to whey-based protein is that it isn’t always a complete protein [1].

You may want to look for a protein powder with a blend to ensure that you are getting all nine essential amino acids.

One popular example is rice and pea protein blend.

According to the study from the PubMed website, plant-based protein powder can be just as effective as dairy-based protein [2].

Furthermore, plant protein is a great option for vegans or vegetarians since it doesn’t contain meat or dairy. Mixing it with water or nut milk keeps it vegan-friendly.

Can Waffles Be a Good Source of Protein?

waffles inplate

Waffles are not usually a perfect protein source if they are store-bought. They may be great if you're not keen on cooking, but nutrition wise, they're not a healthy option.

For example, the popular Eggo Homestyle waffles have 2 grams of protein in each waffle. It yields 100 calories with all the added sugar.

However, in my experience, you can create your own recipe of a healthy protein waffle with your waffle maker at home that contains a significant amount of protein. I’m going to share with you one of my favorite recipes later, and each waffle is sure to give about 12 grams of protein per serving.

What Other Nutrition Can I Get From Protein Waffles?

A protein waffle can have other essential nutrients, apart from protein. The recipe below is made with 100% whole grains. Whole grains offer a lot of nutrients like:

  • Fiber
  • B vitamins
  • Zinc
  • Iron
  • Magnesium
  • Antioxidants

Of course, the exact amount of nutrients will vary depending on what it's made of.

Can I Use a Pancake Mix to MAKE Protein Waffles?

You can use a pancake mix to cook your waffles. What works for homemade pancakes, works for protein waffles as well. Yes, you can cook more than one pancake with the dry mix, and you can even play around with your recipe.

If you are strapped for cook time like me sometimes, then the pancake mix can easily be turned into waffles using your waffle iron. You can add the protein powder of your choice, and then you can put the dough in a waffle maker.

For people with diabetes, don't worry because there are diabetes-friendly protein powders you can use.

What are some of your favorite recipes? Mine is definitely protein donuts and protein ice cream.

FAQs

What Are the Nutritional Benefits of Different Protein Powders in Waffle Recipes?

Different protein powders, such as whey, pea, or hemp, offer unique health benefits when used in waffle recipes, ranging from muscle building to aiding digestion. Whey protein is known for its high biological value and fast absorption, while plant-based options like pea and hemp are great for those with dairy sensitivities or following a vegan diet.

How Do Protein Waffles Impact Workout Recovery?

Protein waffles are an excellent post-workout meal as they provide essential amino acids necessary for muscle recovery and growth. Consuming them after exercise can help replenish protein stores in muscles, aiding in faster recovery and muscle development.

What Are Some Creative Toppings and Flavor Variations for Protein Waffles?

To enhance protein waffles, consider adding healthy toppings like fruit compotes, nut butter, or Greek yogurt, or experiment with flavor variations using cinnamon, vanilla, or cocoa powder. These additions not only improve taste but also add nutritional value, making the waffles more satisfying and beneficial.

How Do Homemade Protein Waffles Compare to Store-Bought Options?

Homemade protein waffles generally offer better control over ingredients and nutritional content compared to store-bought versions, which may contain added sugars and preservatives. Making waffles at home allows for customization in terms of protein types, flavors, and overall healthiness, suiting individual dietary needs and preferences.

What Are Some Gluten-Free and Vegan Protein Waffle Alternatives?

For gluten-free and vegan protein waffle alternatives, use gluten-free flour blends and plant-based protein powders, and replace eggs with flaxseed or chia seed mixtures. These substitutions ensure that the waffles are inclusive for those with dietary restrictions without compromising on taste or protein content.


References:

  1. https://www.medicalnewstoday.com/articles/322827
  2. https://pubmed.ncbi.nlm.nih.gov/25628520/
Was this article helpful?
YesNo

About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy

You May Also Like

A group of people doing HIIT beginner exercises
By Benedict Ang, CPT, PN1-NC 19 days ago
HIIT Workouts for Beginners: Quick & Easy Home Exercises
A woman working out on cheap home gym equipment
By James Cunningham, BSc, CPT 5 months ago
How to Get Cheap Home Gym Equipment? (Easy-To-Follow Guide)
A man making gym chalk at home
By Benedict Ang, CPT, PN1-NC 4 months ago
How to Make Gym Chalk at Home? (Safe & Easy to Follow Guide)
A close up shot of weight stacks inside a home gym
By James Cunningham, BSc, CPT 4 months ago
How to Remove Weights From a Home Gym? (Effortlessly)
Small home workout gym equipment
By James Cunningham, BSc, CPT 5 months ago
16 Home Gym Ideas That Will Make You Instantly Work Out

One thought on “How To Make Protein Powder Waffles
Easy At Home Recipe

  1. Any Belgium waffle iron will work for this recipe. However, I recently discovered THIS Belgium Waffle iron from Amazon-and I absolutely LOVE it- SO if you re in the market for a new one, or don t have a Belgium waffle iron- may I suggest this one HERE !

Write a Reply or Comment

Your email address will not be published. Required fields are marked *

Our scoring system is the result of objective testing data and subjective expert analysis by a team of fitness coaches and medical experts. Our scoring factors are weighted based on importance. For more information, see our product review guidelines.