Last Updated on 3rd August 2022 by Pauline Loughlin
Have you ever eaten a couple waffles and wanted more but felt like you shouldn’t have more? Maybe you ate the last couple waffles and there weren’t any more to eat but you were still hungry. What if your waffles were more filling?
That’s where protein waffles come in, and these are incredibly filling and are made with healthy ingredients. They’re not your average waffles, and I’ll show you how to make a protein waffle at home if you keep on reading.
How Many Calories in a Protein Waffle?
The protein waffle recipe you use will determine how many calories you are in a single waffle. You may have concerns about how fattening these waffles or what effect they’ll have on your diet. If it gives you a lot of energy and makes you feel full, it has to be packed with calories, right?
If you use the protein waffle recipe I’ll share with you down below, you’ll end up with a waffle that has about 139 calories per serving, which is one waffle. How does that compare to the average waffle?
According to my research, your typical waffle made with a standard waffle mix recipe will yield 218 calories per serving, approximately. So, you’re shaving off a lot of calories per waffle with this recipe. If you’re looking to diet and still trying to enjoy some of your favorite foods, this may be a good place to start.
How to Make Protein Waffle Mix
Here’s a recipe you can use to make protein waffles, and you’ll find other versions of this online with a few variations.
- 3/4 cup of old-fashioned world oats
- 1/2 teaspoon of cinnamon
- 1 scoop of vanilla protein powder- about 25 grams
- 1/2 cup of plain Greek yogurt
- 2 large eggs
- 1/2 tablespoon of maple syrup
- 2 tablespoons of nondairy milk (such as unsweetened almond milk)
- 1 teaspoon of vanilla extract
- 1/4 teaspoon of salt
- 1/2 teaspoon of baking soda
- 1/2 teaspoon of baking powder
- Cooking spray (you can cut down on calories by using avocado or coconut oil spray)
- Warm up the waffle iron on medium high heat and generously apply cooking spray.
- While the waffle iron is heating, put all of your ingredients for waffle mix into a blender and blend the mixture until it is smooth.
- Pour about half a cup of protein waffle mix into the heated waffle iron and close the cover. Cook for about 3 to 4 minutes, until the waffles turn a golden brown color. Make sure you follow the directions for your particular waffle maker.
- Serve with a drizzle of maple syrup or topping of your choice.
How to Add Protein to Waffle Mix
If your normal waffle mix doesn’t have enough protein, you can always add protein to that. The simplest and most direct way to do this is to incorporate some protein powder into the mix.
You can take out some of the flour in a typical waffle recipe and substitute in protein powder. Try using about a cup of flour to half a cup of protein powder, and for best results, you should probably use flavored protein powder. I prefer vanilla protein powder, but you can use whatever appeals to you.
You want to be careful about using too much protein powder and not enough flour. If you do that, you’ll end up hurting the consistency and texture of your waffles. There needs to be about a 2 to 1 ratio of flour to protein powder.
This is a good way to spruce up the amount of protein regular waffles have. You can use a standard waffle mix recipe or take powdered waffle mix and just add some protein powder to it, though the results won’t be as great for that second option. Now you know how to make waffle mix with protein powder.
How to Handle Protein Waffle Leftovers
If you’re making a big batch of protein waffles, you may end up with some leftovers when you’re done eating. How do you store those to make sure they have a decent shelf life and they’re still good when you’re ready to eat them?
They should be stored in the refrigerator in an airtight container. Before you put them in the fridge, however, they should be allowed to cool completely on a wire rack. You don’t want to put hot waffles into the fridge to store, as the heat from them will start creating a lot of condensation and make them soggy.
Waffles can be stored in the fridge for up to five days, as long as they’re in an airtight container and are not allowed to sit out on the counter at room temperature. That’s the same shelf life for protein waffles and regular waffles.
If you want to freeze them and store them for longer, you can put them in a freezer safe bag or an airtight container in the freezer and keep them there for about 3 months.
If you’re storing a lot of waffles in the freezer at once, it’s a good idea to put pieces of parchment paper between them. This keeps them from sticking together and makes it easy to take out a couple at a time to reheat rather than defrosting all of them.
You can take them from frozen and reheat them or take all your waffles out of the freezer and put them in the fridge overnight to defrost on their own.
If you’re going to reheat frozen or refrigerated waffles, it’s best to stick them into the toaster. You can use a toaster oven as well. The reason you do this is to make sure they come out a little bit crispy. If you reheat them in the microwave, they may be slightly soggy.
However, for microwave reheating, warm them up for about 60 seconds before serving.
Protein waffles are a great addition to your diet, giving you a healthier, lower calorie option compared to regular waffles. They’re great for building muscle and giving you energy for your day.