Easy Protein Waffle Recipe

Easy egg white protein waffles. Skip the carbs and eat a low-calorie, high-protein breakfast that you can whip up in no time!

This fluffy protein waffle recipe is low-calorie, gluten-free, and high in protein. It’s perfect for a quick breakfast or an after workout snack!

This protein waffle recipe is a staple in our house. They are soft, sweet and perfectly complemented by fruit and nut butters. This is a simple recipe that only needs a few ingredients, the most important of which is a high-quality protein powder. It’s a perfect after-dinner snack or guilt-free dessert that’s quick and easy! Watch the video below to see how easy they are to make.

Are protein wafers healthy?

Two Eggo Toaster waffles contain nearly 30 grams of carbs and only 5 grams of protein, making them a poor choice for a keto diet. In the Protein Wafers, the traditional refined wheat flour has been replaced with protein powder, which reduces the amount of carbohydrates almost completely and keeps you feeling full longer.

Get as much protein as possible from natural sources, such as. B. fatty cuts of beef or eggs from pastured cattle, is preferable to processed protein powder, but this does not mean that protein powder is harmful or unhealthy. We think it’s a great substitute for flour, especially in these golden waffles.

Best Protein Powder

We are big fans of protein powder in the house! It adds flavor and texture to many things, including smoothies, desserts, and even crispy fried chicken. Our pantry always has a good selection depending on what we want to cook and the flavor we want to achieve. There are a few things you should avoid when buying protein powder, which we will cover below.

What to avoid

While protein rich waffles are delicious, we want to make sure they are nutritious too! To make healthy protein waffles, you need to use a high-quality protein powder. Here are some things you should avoid when looking for a protein powder.

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  • Carrageenan is a seaweed-based emulsifier that stimulates the intestines. It destroys good gut bacteria and causes flatulence and painful bloating (1).
  • Sucralose – Sucralose is not the absolute truth, we know that we too buy our share of products that contain sucralose. However, if you can find a protein powder that is sweetened with stevia, monk fruit or erythritol, then these are the best products for you.
  • Fillers – Fillers come in many forms. Vegetable protein powders are known to contain starch or powder from rice, soy or potato. That’s because they’re cheap fillers that increase the amount of protein powder, so you get more with one scoop. These cheap fillers and grains can cause inflammation and insulin spikes due to their high GI (2).

Of course, any keto recipe will be better than its non-keto counterpart, so don’t strive for perfection. But if you can afford it and want to make the healthiest protein waffles, we recommend investing in high-quality protein.

Our favourite protein powder

We have a few favorites, depending on our mood and how delicious we want the finished product to be. As a general rule : The tastier your protein powder, the lower the quality of the ingredients. But sometimes protein foods are golden. Here are some of our favorite dishes and why we love them:

  1. Isopure Cookies And Cream is our favorite flavor for making protein cakes. It’s creamy and doesn’t create a super dry protein cake. And the best part is that there are no carbs! (You can also use vanilla egg whites if you don’t want chocolate in the mix).
  2. Nutrabio Peanut Butter Cup – Nutrabio is our favorite flavor to add to smoothies and keto oatmeal at night because it has a strong chocolate flavor. In our opinion, this is the highest quality protein powder for several reasons. It contains very few ingredients, natural cocoa powder and no carrageenan, but xanthan gum, a ketone-friendly sweetener that won’t harm your gut.
  3. Quest Cinnamon Crunch – Quest is our all-time favorite for pastries and waffles! There are a little more carbs in it because erythritol is used, but the taste and texture are worth it. There are even little bits of crunchy cinnamon toast in the powder!

You can use any casein or whey protein powder, these are just a few of our favorites. You can add some protein with the best protein powder of your choice for extra protein.

Protein Waffle Nutritional Facts

The best thing about making protein waffles at home is that you can adjust the ingredients to your macros down to the gram! If you want something more caloric, you can add whipped cream or nuts to the batter, or even drizzle it with extra butter. If you want fewer calories, you can omit the butter in the dough and replace the water with almond milk.

Calories in Protein Wafers

This protein waffle recipe has 282 calories, but keep in mind that this number is just for the waffles themselves. To make this dish even heartier, we recommend adding fat of your choice, such as a little butter, clarified butter or heavy cream. Adding fatty toppings gives you lasting energy, but also increases your calorie count.

How much protein is in protein wafers?

Hard to believe this protein waffle recipe is so rich in protein! Two waffles contain 31 grams of protein and 19 grams of fat. All of these proteins come from high-quality protein powder and eggs, so you know you’ll be full for a long time. No more low-carb diets for bodybuilders with chicken and broccoli. Get your protein and then some with these keto protein waffles.

How to make keto protein waffles

Are you ready to make soft, sweet waffles with no added sugar? Then you’ve come to the right place. These waffles are ready in just 5 minutes and before you know it, you’re full! If you’ve tried this recipe before, you know it’s delicious, but if you haven’t, these low-carb waffles will blow your mind. So, without further ado, let’s get started!


There’s no getting around it, you need a waffle iron. If you want to use a pan and make pancakes instead of waffles, you can. However, keep in mind that your pancakes may not be as crispy on the outside.


First you need a flour base, which in this recipe is protein powder. Salt and baking powder should also be added to the dry ingredients. If you don’t have or want to use protein powder, we recommend trying our classic keto waffle recipe. Substitutes such as oat flour/oat fiber, coconut flour and almond flour do not have the same proportions and may cause a recipe to not work.

For the wet ingredients, you’ll need butter. We like to use butter in recipes because of the creamy taste, but you can also substitute it with coconut oil. Coconut oil has a different flavor profile, so that needs to be taken into account. If you want to make chocolate coconut protein waffles, coconut oil is ideal. Take a picture of your recipe in advance to get the best final taste. Finally, you’ll need an egg and almond milk to thin the waffle batter. (Optional: you can add a teaspoon of vanilla extract for extra flavor).

Cooking protein rich waffles

Melt the butter in the microwave. You can do this in a glass measuring cup or a small mixing bowl suitable for the microwave. Work at 30 second intervals so the oil doesn’t explode and cover the microwave.

Then add the egg to the butter. OPINION: The butter should cool a bit first, or the egg should be at room temperature. If the oil is hot and the egg is cold, the egg may cook prematurely. If desired, you can add 1-2 egg whites for additional protein.

Beat the egg and oil until smooth.

Now add the dry ingredients to the wet ingredients. This will be your egg white, 1/4 teaspoon baking soda and salt.

Mix the wet and dry mixture until there are no lumps. If the waffle batter is too thick, you can thin it with a little almond milk.

Preheat a waffle iron and put in half of the recipe. Don’t overfill the waffle iron, otherwise the waffles will run over the edge and make a big mess. Once the batter is poured in, close the lid and let the waffles cook. When the steam is released and the waffles are golden brown, the waffles are cooked. Repeat this process with the remaining dough until there is no more dough.

Serve the waffles immediately with your favorite toppings from the recipe. Check out our ideas below!

Keto waffle filling

Protein waffles are a great recipe on their own, but they get even better with a little whipped cream! We’ve listed some of our favorite toppings for these gluten-free protein waffles, but let us know what your favorite is in the comments below!

  • Sugar-free maple syrup is a classic like no other: maple syrup waffles. Get some high quality sugar free maple syrup and enjoy a thick pack of keto protein waffles.
  • Peanut butter – Peanut butter and nut spreads in general are a great topping for waffles. Both peanut butter and almond butter are high in fat, which balances out the macros if you want to make keto protein waffles.
  • Greek yogurt – Low sugar Greek yogurt, for example Two Good brand B., is a great creamy topping for protein waffles. For a light yogurt sauce, you’ll need 1/4 cup plain yogurt and 2 tablespoons sugar-free maple syrup. You can add a little stevia for sweetness, but overall it’s a great addition to the dip that’s even tastier than a waffle iron.
  • Chocolate chips – sugar free chocolate chips go great with this waffle recipe. Prepare the protein waffles and place them in a waffle iron. Sprinkle some sugar free chips on top and close the waffle iron. Here you go – a super simple but delicious low-carb recipe.
  • Berries and cream – there’s nothing like whipped cream and berries to complete a delicious Sunday brunch. Try strawberries and cream for the waffle crust.

Creating protein rich foods

Whether you’re a bodybuilder or a regular person, protein is very important. These waffles contain 31 grams of protein, which is quite a lot. However, if you want to combine protein powder consumption with whole foods, try some of these simple meal preparations:

  • Bacon – Bacon not only provides some extra protein, but also extra fat, which is very important for a keto diet.
  • Eggs – Eggs contain all the essential amino acids, making them an excellent source of complete protein (2). Stir-fry or fry one or two eggs to add to the protein wafers.
  • Savory Waffles – If you use protein powder without flavoring, you can make sweet or savory waffles. Try making savory waffles with chives, chopped chicken breast and sesame seeds for extra protein. They are delicious if you dip them in a little tamari mixed with sesame oil.

Feel free to get fancy with this recipe and make sweet or savory waffles to reach your protein goals. A good balance of protein and fat is also a good combination for keto, keeping you full longer. Tell us your favorite waffle combinations or mixes below.

No more keto waffle breakfast

Want to try a different breakfast recipe? Check out our favorite low-carb waffle recipes that only require a few ingredients and a waffle iron:

  • Classic Keto Waffles – we used a flour blend to get an authentic waffle texture while keeping carbs low.
  • Low-carb waffle breakfast sandwiches – get out the bacon, eggs and waffle iron, it’s time to make the best breakfast sandwich.
  • Cauliflower Waffles with Bacon and Cheddar – Who says you can only eat sweet waffles? We made this hearty, low-carb recipe in our waffle iron in just 30 minutes.

Keto Protein Waffles Recipe

If you’re like us, you always want something sweet after dinner. We know you don’t want to ruin your diet by drinking a whole liter of Halo Top or eating two Lily’s chocolate bars. So what are you going to do? Make keto friendly protein waffles that not only satisfy your sweet tooth, but also fill you up so you don’t succumb to the common late night snack!

Quickly add the recipe to MyFitnessPal – Search – Keto Protein Waffles.

Keto Protein Waffles

Easy, high-protein, low-carb waffles are ready in 10 minutes.

Total time 15 minutes

Servings 1 serving (2 medium waffles)

Calories per serving 282 kcal

Cooking time: 5 minutes

Cooking time: 10 minutes


  • Melt the butter in a Pyrex measuring cup or small mixing bowl.
  • Add the remaining ingredients and stir with a fork.
  • Preheat the waffle iron and put in half of the recipe. Close the lid and cook until the dish is cooked through and golden brown. Repeat this process with the remaining dough.
  • Serve immediately with extra butter or your favorite maple syrup, no sugar.


Net Carbs: 2 g
serving size: 2 medium wafers

Nutritional information

Keto Protein Waffles

Quantity per serving

Calories 282
Calories from fat 171

of the daily costs*.

Fat 19 g29%.

Carbohydrates 2g1%.

Protein 31g62%.

* Daily percentages are based on a 2000 calorie diet.

Course: Breakfast


Keywords: Protein Waffles Recipe

Shh! Did you do it? Tag us on Instagram! We’d love to see what you did! Tag us on Instagram at @keto.connect or leave a comment and review below.

This recipe is perfect for people who are looking to make a protein waffle without the use of protein powder. The recipe is easy and takes only about 10 minutes to make. Reference: protein waffles without protein powder.

Frequently Asked Questions

What are protein waffles made of?

A: Protein waffles are typically made of eggs, milk and flour. The protein is in the form of a dry powder, which eggs and milk bind to after heating in an oven or microwave before being mixed into the batter that becomes the waffle.

Are protein waffles good for you?

A: Yes, protein waffles are good for you.

Can I add protein powder to my waffle mix?

A: Yes, you can.

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