High Protein Waffles Recipes

They get about 4 grams of protein per serving and a sugar spike that makes them tired and hungry an hour later.

Breakfast might feel handled, but their protein intake barely moved.

Homemade protein waffles are in a different category.

Protein waffles take a bit more work than tearing open a package, but you control the ingredients, you can freeze and store them, and, most importantly, you’re looking at 25 to 75 grams of protein per serving, depending on the recipe.

That’s 6 to 20 times the protein compared to those desserts masquerading as breakfast.

You don’t need to be a professional chef to make high protein waffles.

This guide covers everything you need to know to get started, including how to make the perfect batter, how to freeze and reheat without losing texture, and how to match the recipes to your goal.

HOW MUCH PROTEIN DO PROTEIN WAFFLES NEED?

Calling something a “protein waffle” does not mean much on its own. The number on the plate is what matters.

Some recipes barely improve on a frozen waffle. Others put a dent in your daily protein target before lunch.

The gap between those two outcomes comes down to how the recipe is made and how much protein ends up in a serving.

Here is what to aim for:

PROTEIN PER WAFFLE SERVING

A serving of protein waffles should be between 25 and 75 grams of protein.

Fat loss recipes keep protein around 50 grams while pulling calories down to fit a deficit.

Pre-workout recipes hit around 50 grams to support your training session and your daily target at the same time.

Muscle growth recipes push higher, often 60 to 70 grams, paired with more carbs and calories to support recovery on heavier training days.

Plant-based recipes come in between 39 and 44 grams of protein.

Savory and meal-style recipes vary widely based on the protein source, ranging from 46 grams in the chickpea flour vegetarian option up to 75 grams in the chicken and waffles recipe.

Anything under 20 grams of protein is a snack, not a meal.

What counts as a serving depends on the size of the waffle.

For a standard American waffle iron, a serving is 2 to 3 medium waffles.

For a deeper Belgian waffle maker, a serving is often 1 large waffle because the pockets hold more batter.

As long as you portion the batter for the waffle iron you’re using, both versions can hit the same 25 to 75-gram protein target.

(Don’t worry because the recipes below spell out the serving size for each one, so you can match it up with your goal without having to do the math yourself.)

Why do you want that protein range for your breakfast?

Because that is what one meal needs to look like if you want to hit your daily protein target without scrambling to make up for it at dinner.

WHAT’S YOUR DAILY PROTEIN INTAKE?

For most guys who train, a practical daily target of protein for muscle growth is 0.7 to 1.0 grams of protein per pound of bodyweight per day. You can use our Protein Calculator to determine the best daily target for you.

Here are a few examples of what that might look like for you:

• A 165-pound lifter needs about 115 to 165 grams of protein per day.
• A 185-pound lifter needs about 130 to 185 grams per day.
• A 210-pound lifter needs about 145 to 210 grams per day.

Let’s say you are eating four times per day, which is pretty average, then you should try to get 30 to 40 grams of protein per meal or snack.

HOW DO YOU KNOW WHERE YOU FALL IN THAT RANGE?

The bottom of the range and the top of the range are not the same target. Match it to what you are training for.

For muscle gain, push the higher end of the range. A 185-pound lifter trying to add size should be eating closer to 185 grams per day than 130. Building muscle takes more protein, and the extra calories around it are supporting recovery.

For fat loss, also go for the higher end of the range. This one trips up a lot of guys.

When calories drop, protein goes up, not down. More protein protects the muscle you already have while you lean out, and it keeps you fuller on fewer calories. The same 185-pound lifter also working on fat loss should still be eating 165 to 185 grams of protein per day.

For maintenance or general training, the lower end of the range works. If you are not chasing size and you are not in a deficit, 0.7 to 0.8 grams of protein per pound is plenty to help with recovery and hold onto the muscle you have.

WAFFLE IRONS: AMERICAN VS. BELGIAN

Guys, this might seem a bit odd, but not all waffle makers are the same. That’s worth mentioning because it can save you from potentially messing up a recipe.

The recipes in this guide are written for a standard American waffle iron.

It tends to be the more common one, the one most people already own, and the one that makes a thinner waffle compared to its Belgian counterpart.

If you have a Belgian waffle maker instead, the recipes still work. You just have to adjust.

ADJUSTING RECIPES FOR A BELGIAN WAFFLE MAKER

Belgian irons have deeper pockets, which means thicker waffles and longer cook times. One Belgian waffle holds about as much batter as two American ones, so the math on a recipe shifts.

Here is how to adapt any recipe in this article for a Belgian iron:

Same Batter, Fewer Waffles: A recipe that yields 4 medium American waffles will yield about 2 large Belgian waffles. The total protein and calories per batch do not change. The serving size does. If a recipe says one full batch is the serving, that still holds. If a recipe says two waffles is the serving, cut that to one Belgian waffle.

Thicken the Batter: Belgian irons handle thicker batter better than American irons because the deeper pockets give the batter room to rise. If a recipe calls for 1/3 cup of milk, drop it to 1/4 cup. If it calls for 1/2 cup, drop it to 1/3 cup. The batter should still pour, just slower.

Increase the Cook Time: Add 1 to 2 minutes to the cook time. A Belgian waffle is thicker, so the inside takes longer to set. Most American irons cook a waffle in 3 to 4 minutes. Most Belgian irons need 4 to 6 minutes. Watch the steam coming off the iron. When the steam slows down to almost nothing, the waffle is done.

COOKING NOTES THAT APPLY TO BOTH IRONS

Protein waffles are not the same as regular waffles in the pan, and a couple of habits will save you from frustration.

You Need to Preheat: Preheat the iron fully before the first waffle. Most irons have an indicator light. Wait for it. Pouring batter onto a half-heated iron is the fastest way to end up with a waffle that sticks, tears, and pulls apart when you try to lift it out. The first waffle off a cold iron is almost always the worst one.

Prepare for Stickiness: Protein waffles stick more than regular waffles. Protein powder, oat flour, and almond flour all grab onto the iron more than refined white flour does. A nonstick iron is not enough on its own. Hit both plates with cooking spray, melted coconut oil, or a thin coat of avocado oil before every waffle, not just the first one. A light coat is plenty.

Be Patient: Do not open the iron early. This is the single most common reason a waffle tears in half. The crust needs time to set on both sides before the iron opens. If the lid resists when you try to lift it, the waffle is not ready. Wait another 30 seconds and try again. When the waffle is done, the lid lifts cleanly with no pull.

Steam is your Timer: Most irons send a heavy plume of steam off the sides for the first couple of minutes. As the waffle finishes, the steam slows to a trickle and then stops. That is your cue. Steam stopping means the moisture in the batter has cooked off and the waffle is set.

Breathing Room: Let the waffle rest for 30 seconds before topping it. Pulling a waffle out of the iron and immediately drowning it in syrup or yogurt softens the crust before you ever bite into it. Set it on a plate, let it breathe for half a minute, and the crisp exterior holds up much better.

HOW TO BUILD A PROTEIN WAFFLE BATTER

If you want a recipe that you’ll be excited to prep, a protein waffle batter has four things that it needs to do. 

1. Enough protein to make breakfast worth eating.
2. Enough structure to cook into a waffle instead of a wet patch on the iron.
3. Enough liquid to pour.
4. A little fat to crisp up on the outside.

Here is how each piece works.

THE PROTEIN BASE

The protein in a waffle should come from two places: a protein powder and a whole-food protein source.

Trying to hit 30 grams from powder alone forces the recipe into chalky, dry territory. Spreading the protein across two sources keeps the texture closer to what a waffle should taste like.

For the powder, whey is the go-to choice for most waffle recipes. Whey blends smoothly into batter, hydrates fast, and cooks without leaving a grainy finish.

Casein protein works in a pinch but absorbs more liquid and tightens the batter quickly.

Plant-based protein powders like pea and rice proteins or soy isolate cook up denser and need more support from the liquid side of the recipe.

Collagen protein should be skipped here. It is not a complete protein for muscle building, so even if it mixes well, the protein in it does not support the same muscle gain that whey or a plant-based blend will.

For these recipes, I recommend ATHLEAN-RX PRO-30G.

It is a whey concentrate blend with 30 grams of protein per scoop, mixes cleanly into batter, and it’s perfect for cooking and baking, not just protein shakes.

For the whole-food side, I’d recommend Greek yogurt, cottage cheese, and egg whites.

Greek plain yogurt adds protein and tang without thinning the batter.

Cottage cheese pushes protein up the most but should be blended smooth before going into the batter, otherwise the curds throw off the texture.

Egg whites and liquid egg whites lighten the batter and bring extra protein with no fat attached.

My recommendation for a batch is one scoop of PRO-30G plus one of those whole-food sources.

That setup puts most recipes between 30 and 40 grams of protein per serving, with about half the protein coming from the powder and half from the whole-food source.

THE DRY BASE

The dry base provides the waffle’s structure. Three flours cover most recipes: oat flour, all-purpose flour, and almond flour.

Oat flour produces a softer interior with a slight chew, and it pairs well with whey protein. You can buy it pre-ground or make your own by blending whole oats in a blender until they hit a flour consistency.

All-purpose flour produces the most traditional waffle texture: clean structure, light interior, crisp exterior. If you want a waffle that tastes closest to what you grew up eating, this is the flour to start with.

Almond flour is the better dry base when you want a lower-carb waffle. The trade-off is a denser interior and a slightly nuttier taste. Almond flour also holds less liquid than oat or all-purpose, so almond flour recipes use more egg whites or yogurt to keep the batter from going dry.

If you want gluten-free protein waffles or you are working around an allergy, a few alternatives swap in directly.

Cassava flour is the closest one-to-one replacement for all-purpose flour. Use it in the same amount the recipe calls for. The waffle texture stays close to a wheat-based version.

Sorghum flour is another one-to-one swap for all-purpose in gluten-free recipes. It has a milder taste than cassava and it pairs well with vanilla and chocolate flavors.

Spelt flour is not gluten-free, but it is a one-to-one swap for all-purpose flour if you want a slightly nuttier whole-grain finish. Spelt has a softer gluten structure than regular wheat, so the waffles cook a little more tender.

Gluten-free baking flour (the 1:1 baking blends sold at most grocery stores) swaps in for all-purpose flour at the same volume. This is the easiest gluten-free option if you want minimal recipe adjustment.

Tapioca flour is the exception to the one-to-one rule. It is more of a starch than a flour and is used as an add-in to boost crispness rather than as the main dry base. A tablespoon or two blended with another flour adds bite to the exterior.

LIQUID AND BATTER CONSISTENCY

Protein waffle batter is thicker than protein pancakes batter. That is the part most home cooks miss when they swap one for the other.

A pancake batter pours off a spoon in a smooth ribbon. A waffle batter is closer to a soft scoop.

It should drop off the spoon slowly, holding its shape for a second before settling. If the batter pours like cake batter, the waffle ends up flat and dense in the iron. If the batter sits in a stiff lump, the waffle ends up dry in the middle.

Adjust the consistency with milk before the batter is on the iron, not after.

Dairy milk produces the cleanest finish. Unsweetened almond milk keeps calories tighter without changing the texture much. Soy milk is the best option for plant-based recipes because it adds a small protein bump on the liquid side.

If the batter is too thick, add 1 tablespoon of milk at a time and stir. If the batter is too thin, add 1 tablespoon of oat flour or whichever dry base the recipe uses. Small adjustments, one at a time, until the batter scoops cleanly.

A LITTLE FAT FOR THE CRISP EXTERIOR

This is the piece most protein waffle recipes skip, and it is the reason most homemade protein waffles come out soft instead of crisp.

A waffle gets its crisp exterior from a small amount of fat in the batter.

Pancake batter does not need this because protein pancakes cook flat and brown from contact with the pan. A waffle cooks pressed between two hot plates, and the fat in the batter is what fries the exterior into a crust while the interior stays tender.

For most recipes, 1 to 2 tablespoons of fat is enough.

Melted coconut oil produces the cleanest crisp finish and adds a slight sweetness. Avocado oil is more neutral and works in any recipe. Melted butter brings a richer flavor and pairs well with maple syrup toppings.

A whole egg also helps here.

The yolk adds fat that egg whites alone do not provide. If a recipe uses only egg whites, the waffle is softer. Swap one whole egg in place of two egg whites and the crisp factor comes up without overhauling the recipe.

EXTRAS AND FLAVOR

The small ingredients are what take a batter from just barely edible to something you’ll happily meal prep each week.

Baking powder lifts the waffle so that it cooks airy in the middle instead of dense. Most single-batch recipes use 1 teaspoon.

Vanilla extract rounds out the sweetness without adding sugar.

A pinch of sea salt sharpens the flavor and keeps the protein powder from tasting flat.

Cinnamon pairs well with vanilla, banana, or pumpkin puree recipes.

For plant-based protein waffles, ground flax seeds or chia seeds help bind the batter when egg yolks are off the table. A tablespoon of either, mixed with a few tablespoons of water and rested for 5 minutes, replaces one egg in most recipes.

A small amount of stevia, monk fruit, or maple syrup can sweeten the batter further if the protein powder you are using is unflavored.

Also, keep in mind that most flavored PRO-30G options are sweet enough on their own.

GROCERY LIST: WHEY-BASED PROTEIN WAFFLES

Keep these ingredient staples on hand so you can make most of the whey-based waffles in this guide without running back to the store.

PROTEIN SOURCES

• ATHLEAN-RX PRO-30G
• Greek plain yogurt
• cottage cheese
• egg whites or liquid egg whites
• whole eggs

DRY BASE

• oat flour or whole oats
• all-purpose flour
• almond flour
• spelt flour or cassava flour for swap-ins

LIQUID

• dairy milk
• unsweetened almond milk

FAT

• melted coconut oil
• avocado oil
• unsalted butter

EXTRAS AND FLAVOR

• baking powder
• vanilla extract
• ground cinnamon
• sea salt

GROCERY LIST: PLANT-BASED PROTEIN WAFFLES

Plant-based recipes need a few extra ingredients to make up for the dairy and eggs that get pulled out. I’d recommend stocking up on the following:

PROTEIN SOURCES

• ATHLEAN-RX PRO-30G Vegan
• soy milk
• dairy-free yogurt

DRY BASE

• oat flour or whole oats
• almond flour
• gluten-free baking flour
• sorghum flour or cassava flour for swap-ins

LIQUID

• soy milk
• unsweetened almond milk

FAT

• melted coconut oil
• avocado oil

BINDERS

• ground flax seeds
• chia seeds

EXTRAS AND FLAVOR

• baking powder
• vanilla extract
• ground cinnamon
• sea salt
• apple cider vinegar

COMMON PROTEIN WAFFLE MISTAKES

Most protein waffle recipes fail for the same handful of reasons.

The batter is like a pancake, the iron gets the wrong amount of batter, the toppings turn the meal into dessert, or the recipe skips a step that would have saved the texture.

Here is what to watch for and how to fix it.

TREATING WAFFLES LIKE PANCAKES

The biggest mistake guys make is grabbing a protein pancake recipe, swapping it into a waffle iron, and expecting it to work. It does not.

Pancake batter is thinner, so it spreads on a flat pan. Waffle batter is thicker, so it stays in the pockets of the iron without leaking out the sides.

Pancake batter does not need fat in it because the pancake browns from contact with the pan. Waffle batter does need fat because the waffle has to crisp on both sides at once between two hot plates.

If you cook pancake batter in a waffle iron, you end up with a flat, soft, slightly browned disc that tears when you lift it out.

The fix is to use recipes for waffles from the start, with the right batter thickness and 1 to 2 tablespoons of fat in the mix.

SOGGY MIDDLE, DARK OUTSIDE

This one shows up when the iron runs too hot.

If the heat is cranked too high, the outside of the waffle browns fast while the middle is still wet. You pull the waffle out, it looks done, you bite into it, and the center is gummy.

The fix is to drop the heat one setting and add 30 to 60 seconds to the cook time.

A protein waffle has more density than a regular waffle because of the protein powder, so the middle needs more time to set. Lower heat, longer cook, and you get a waffle that is cooked through with a clean, crisp exterior.

If your iron does not have adjustable heat, the workaround is to pour slightly less batter per waffle. Less batter means less middle to cook through, and the heat can finish the inside before the outside burns.

WRONG AMOUNT OF BATTER IN THE IRON

Underfilling leaves you with a thin, holey waffle that cooks unevenly and falls apart when you pull it out.

Overfilling pushes batter out the sides of the iron, makes a mess, and gives you a waffle with raw or undercooked edges where the iron could not close all the way.

The fix is to learn the right amount for your iron and stick to it.

For most American irons, that is about 1/3 to 1/2 cup of batter per waffle. For most Belgian irons, that is closer to 3/4 to 1 cup.

Pour the batter into the center of the iron and let the lid spread it out, instead of trying to spread it yourself with a spoon.

A second tip: pour the batter and close the lid in one smooth motion.

Hesitating between the pour and the close gives the bottom of the batter a head start on cooking, which means the top side never finishes evenly.

TOPPINGS THAT HIJACK THE MACROS

A high-protein waffle recipe can start at 30 grams of protein and 350 calories and end up at 30 grams of protein and 700 calories once the toppings go on.

The usual suspects are peanut butter, maple syrup, butter, whipped cream, and chocolate chips on top.

Two tablespoons of peanut butter bring about 190 calories. A heavy pour of maple syrup adds another 100 to 150. A pat of butter and some whipped cream stack another 100 on top of that.

Suddenly the lean breakfast is closer to a dessert.

For fat loss, I’d go with berries, sugar-free syrup, a spoonful of Greek yogurt, or powdered peanut butter mixed with water. These add flavor without piling on calories.

For muscle gain, peanut butter and maple syrup are fine, but don’t free-pour them. Use 1 tablespoon of peanut butter if you need more calories from fat, or 2 tablespoons of maple syrup if you want fast carbs after training.

SKIPPING THE BATTER BREAK

Most recipes tell you to let the batter sit for 2 to 3 minutes before cooking, but most people skip right over that part.

Protein powder, oat flour, and oats need a couple of minutes to absorb the liquid in the batter.

Without that pause, the batter cooks before the dry ingredients have hydrated, and the waffle ends up grainy or chalky in the middle.

Mix the batter, set the timer for 2 minutes, preheat the iron during the rest, and the timing works out without any wasted minutes.

GOING LIGHT ON BINDER FOR PLANT-BASED RECIPES

Plant-based vanilla protein and other vegan powders behave differently than whey. They absorb more liquid, they cook denser, and they need extra binding help to hold together in the iron.

A lot of vegan protein waffles fall apart in the iron because the recipe was made for whey and got swapped to plant-based protein powder without adjusting the rest of the ingredients. The waffle sticks, tears, or comes out crumbly because there is not enough structure holding it together.

The fix is to add a binder.

One tablespoon of ground flax seeds or chia seeds, mixed with three tablespoons of water and rested for 5 minutes, replaces one egg in a plant-based recipe.

Mashed banana or 2 tablespoons of unsweetened applesauce also works as a binder and adds a little moisture back.

The same rule applies to gluten free flour swaps.

Wheat flour has natural gluten that holds the batter together. Cassava flour, sorghum flour, and other gluten-free flour options do not, so plant-based and gluten-free protein waffles often need a little more binder than the original recipe calls for.

FREEZING AND REHEATING PROTEIN WAFFLES

A protein waffle is one of the better high-protein meals to prep ahead.

Eggs cook fast but do not freeze well. Oatmeal stays fresh in the fridge for a few days but reheats to mush. A protein shake takes 30 seconds but does not feel like a meal.

Protein waffles freeze without losing texture and reheat in a toaster in under three minutes. A Sunday meal prep batch can cover breakfast for the next five or six days.

This is one of the biggest practical advantages protein waffles have over a lot of other high-protein breakfasts.

Here is how to do it right.

HOW TO FREEZE PROTEIN WAFFLES

Freezing waffles is straightforward, but a couple of details make a difference in how they come out a week later.

Cool Completely Before Freezing: Stacking warm waffles into a freezer bag traps steam, the steam turns into ice crystals, and the ice crystals turn into soggy waffles when you reheat them. Set the cooked waffles on a wire rack and let them sit for 20 to 30 minutes until they hit room temperature. A wire rack is helpful here because cooling on a plate traps moisture underneath and softens the bottom.

Don’t Forget Parchment Paper: Put a piece between each waffle. This keeps the waffles from freezing into one solid brick. Cut squares of parchment slightly larger than the waffle and slip one between each one as you stack. When you want one for breakfast, peel a single waffle off the stack and toss it straight into the toaster. No defrosting, no thawing, no waiting.

Squeeze the Air Out: When you use a freezer bag, be sure to get the extra air out of it before freezing the waffles. Freezer burn comes from air contact, not just cold temperatures. Push the air out of the bag before sealing it or use a vacuum sealer if you have one. A regular zipper bag works as long as you press the air out by hand.

Mark Your Calendar: Frozen protein waffles stay good for about 8 weeks before the texture starts to suffer. Label the bag with the date. After 2 months, they are still safe to eat, just not as crisp or enjoyable.

HOW TO REHEAT PROTEIN WAFFLES

The reheating method depends on whether you are doing one waffle or a full batch.

Toaster: This is the fastest option for one or two frozen waffles. Drop the frozen waffle straight into the toaster and run it on a medium setting for one cycle. If the waffle is still cool in the middle, run it for a second short cycle. Two minutes start to finish, no thawing required.

Air Fryer: This is the way to go for one to four frozen waffles. An air fryer at 350°F for 4 to 5 minutes brings a frozen waffle back to crisp. The air fryer is the better choice if you are reheating multiple waffles at once because the toaster only fits two. Flip them halfway through the cook for even crisping.

Oven: When you are reheating four or more waffles, the oven is the move. Preheat to 350°F, lay the frozen waffles flat on a baking sheet, and heat for 8 to 10 minutes. Flip them once around the 5-minute mark. The oven gets the inside warm and the outside crisp without drying them out the way a microwave does.

Microwave: If you can help it, I’d say skip the microwave. A microwave reheats fast but kills the texture. The waffle comes out warm, soft, and rubbery. If the microwave is your only option, run it for 30 seconds at half power and pop the waffle into a hot toaster or pan for 60 seconds afterward to bring back some of the crisp.

THE PROTEIN WAFFLE RECIPES

The recipes below are organized by goal, not by flavor. Five categories cover the main reasons most guys want a protein waffle in rotation.

Pre-workout protein waffles lean a little heavier on carbs to fuel a training session. Protein sits in the 40-to-55-gram range, and there are more carbs to give you something in the tank when you hit the gym.

Fat loss protein waffles keep calories tighter without dropping protein. These work best when you are leaning out and need a breakfast that fills you up without eating into your daily calorie target.

Muscle growth protein waffles push protein and calories higher to support training and recovery. These are the recipes to reach for during a building phase or on heavy lifting days.

Meal and savory protein waffles treat the waffle like a meal instead of a sweet breakfast. Three of them are animal-based and one is plant-based. These step in when you want lunch, dinner, or a high-protein handheld option that is not another sandwich.

Plant-based protein waffles are for vegan and dairy-free diets, with adjustments to keep the texture from going dense the way most plant-based waffle recipes do.

Every recipe includes ingredients with food scale measurements, step-by-step directions, serving size, and full nutritional information per serving.

Also, a quick reminder that all of these recipes are written for a standard American waffle iron! If you have a Belgian iron, refer back to the adjustment notes.

PRE-WORKOUT PROTEIN WAFFLES

A pre-workout breakfast has a different job than the rest of the day’s meals.

You need enough carbs to train hard without feeling flat. The fat needs to stay moderate, so the meal does not slow your digestion before the gym. Protein still comes in between 40 and 55 grams, so the meal supports recovery on the back end of the session.

One of these recipes focuses on sweet potato for slow-burn carbs. One uses pumpkin for natural sweetness without piling on syrup. One is a five-minute blender batter for the mornings when you need to cook fast and get out the door.

SWEET POTATO POWER WAFFLES

Sweet potato gives you slow-digesting carbs that hold up through a longer session. The vanilla protein powder pairs cleanly with the natural sweetness of the sweet potato, so this recipe does not need maple syrup or sugar.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G French Vanilla Bean
• 1/2 cup mashed cooked sweet potato
• 1/3 cup oat flour
• 1/4 cup liquid egg whites
• 1 large whole egg
• 1/4 cup dairy milk
• 1 teaspoon avocado oil
• 1 teaspoon baking powder
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray or melted coconut oil for the iron

HOW TO MAKE IT

• In a bowl, whisk together the mashed sweet potato, French Vanilla Bean PRO-30G, liquid egg whites, whole egg, dairy milk, avocado oil, and vanilla extract until smooth.
• Add the oat flour, baking powder, cinnamon, and sea salt.
• Stir until the batter comes together. It should scoop, not pour.
• Let the batter rest for 2 to 3 minutes.
• Preheat the waffle iron and coat both plates with cooking spray.
• Pour about 1/3 cup of batter into the center of the iron and close the lid.
• Cook for 4 to 5 minutes, or until the steam slows to almost nothing.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 560
• Protein: about 52 g
• Carbs: about 55 g
• Fat: about 15 g

PUMPKIN SPICE PRE-WORKOUT WAFFLES

Canned pumpkin brings moisture, fiber, and natural sweetness without driving calories up the way banana or maple syrup would. Frosted Cinnamon Bun PRO-30G handles the spice profile, so the recipe does not need a long ingredient list.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G Frosted Cinnamon Bun
• 1/2 cup canned pumpkin puree
• 1/2 cup oat flour
• 1/4 cup liquid egg whites
• 1 large whole egg
• 1/4 cup unsweetened almond milk
• 1 teaspoon melted coconut oil
• 1 teaspoon pumpkin pie spice
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray or melted coconut oil for the iron

HOW TO MAKE IT

• Whisk the pumpkin puree, Frosted Cinnamon Bun PRO-30G, liquid egg whites, whole egg, almond milk, melted coconut oil, and vanilla extract in a bowl until smooth.
• Add the oat flour, pumpkin pie spice, baking powder, and sea salt.
• Stir until the batter is fully combined.
• Rest the batter for 2 to 3 minutes.
• Preheat the iron and coat the plates with cooking spray.
• Pour about 1/3 cup of batter into the iron and close the lid.
• Cook for 4 to 5 minutes, until the steam slows to almost nothing.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 570
• Protein: about 53 g
• Carbs: about 54 g
• Fat: about 17 g

BELGIAN MAPLE QUICK WAFFLES

This is the fastest pre-workout option in the lineup. Everything goes into the blender, the batter is ready in two minutes, and you are out the door in under fifteen minutes.

SERVING SIZE

• 1 full batch is about 2 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G Belgian Maple Waffle
• 1/4 cup oat flour
• 1/4 cup all-purpose flour
• 1/3 cup liquid egg whites
• 1/3 cup dairy milk
• 1 teaspoon avocado oil
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray or melted coconut oil for the iron

HOW TO MAKE IT

• Add all the ingredients to a blender.
• Blend for 20 to 30 seconds until smooth.
• Let the batter sit for 2 minutes while the iron preheats.
• Coat the iron with cooking spray.
• Pour about 1/2 cup of batter into the center of the iron and close the lid.
• Cook for 3 to 4 minutes, until the steam slows down and the waffle pulls away from the plates cleanly.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 490
• Protein: about 49 g
• Carbs: about 51 g
• Fat: about 10 g

FAT LOSS PROTEIN WAFFLES

A fat loss protein waffle recipe has two requirements.

It needs to keep the protein high enough that breakfast holds you over until lunch without snacking. It also needs to keep the calories low enough that the meal fits inside a deficit.

That means leaning on protein-dense ingredients like cottage cheese, Greek yogurt, and egg whites instead of nut butters, oils, and big pours of syrup.

These three recipes give you three ways to keep protein high while calories stay controlled.

One uses almond flour to keep the carb count lower. One uses cottage cheese to pack protein into a smaller calorie footprint. One folds berries into a Greek yogurt batter for a lighter, fruitier breakfast.

MINT CHOCOLATE CHIP ALMOND FLOUR WAFFLES

This is the lowest-carb option in the article since almond flour keeps this recipe under 25 grams of carbs. The Mint Chocolate Chip protein powder provides plenty of flavor without needing added sugar, and a tablespoon of mini chocolate chips on top scratches the dessert itch without breaking the macros.

SERVING SIZE

• 1 full batch is about 2 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G Mint Chocolate Chip
• 1/3 cup almond flour
• 1/3 cup liquid egg whites
• 2 tablespoons plain nonfat Greek yogurt
• 3 tablespoons unsweetened almond milk
• 1 tablespoon mini dark chocolate chips
• 1 teaspoon baking powder
• 1/4 teaspoon vanilla extract
• pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• In a bowl, whisk the Mint Chocolate Chip PRO-30G, liquid egg whites, Greek yogurt, almond milk, and vanilla extract until smooth.
• Add the almond flour, baking powder, and sea salt.
• Stir until the batter comes together. Almond flour batter is thicker than oat-based batter, so it should scoop in heavy spoonfuls.
• Fold in the mini chocolate chips.
• Rest the batter for 2 to 3 minutes.
• Preheat the iron and coat both plates with cooking spray.
• Pour about 1/2 cup of batter into the iron and close the lid.
• Cook for 4 to 5 minutes on a medium setting. Almond flour waffles need slightly lower heat and a longer cook than oat-based ones.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 480
• Protein: about 51 g
• Carbs: about 21 g
• Fat: about 25 g

COOKIES AND CREAM COTTAGE CHEESE WAFFLES

Cottage cheese is the trick that makes this recipe work. It brings protein up by 14 grams without piling on calories, and once it goes through the blender, the curds disappear into a smooth batter. The Cookies and Cream protein powder turns this into a dessert-style breakfast at under 400 calories.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G Cookies and Cream
• 1/2 cup low-fat cottage cheese
• 1/4 cup oat flour
• 1/4 cup liquid egg whites
• 2 tablespoons unsweetened almond milk
• 1/2 teaspoon avocado oil
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• Add the cottage cheese, Cookies and Cream PRO-30G, liquid egg whites, almond milk, avocado oil, and vanilla extract to a blender.
• Blend on high for 30 seconds until smooth. The cottage cheese should be fully broken down with no visible curds.
• Add the oat flour, baking powder, and sea salt.
• Pulse a few times until just combined.
• Rest the batter for 2 minutes.
• Preheat the iron and coat the plates with cooking spray.
• Pour about 1/3 cup of batter into the iron and close the lid.
• Cook for 4 to 5 minutes, until the steam slows to almost nothing.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 390
• Protein: about 55 g
• Carbs: about 26 g
• Fat: about 7 g

GREEK YOGURT AND BERRY FAT-LOSS WAFFLES

This is the leanest option in the lineup. Plain nonfat Greek yogurt and liquid egg whites pull the fat down to 5 grams while keeping protein over 50. The frozen berries fold in just before cooking and bring a fruit-forward flavor without adding much in the way of calories.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G French Vanilla Bean
• 1/2 cup plain nonfat Greek yogurt
• 1/3 cup oat flour
• 1/4 cup liquid egg whites
• 3 tablespoons unsweetened almond milk
• 1/3 cup frozen mixed berries
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• In a bowl, whisk the French Vanilla Bean PRO-30G, Greek yogurt, liquid egg whites, almond milk, and vanilla extract until smooth.
• Add the oat flour, baking powder, and sea salt.
• Stir until the batter comes together.
• Fold in the frozen berries last so they hold their shape instead of bleeding into the batter.
• Rest the batter for 2 to 3 minutes.
• Preheat the iron and coat the plates with cooking spray.
• Pour about 1/3 cup of batter into the iron and close the lid.
• Cook for 4 to 5 minutes. Frozen berries can release moisture during cooking, so the waffle may need an extra 30 seconds in the iron compared to a plain batter.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 405
• Protein: about 51 g
• Carbs: about 38 g
• Fat: about 5 g

MUSCLE GROWTH PROTEIN WAFFLES

Muscle growth waffles need to do more than a fat loss recipe.

The protein still has to be there, but the carbs and total calories need to come up to support harder training, recovery, and a calorie surplus if you are eating to build size.

For example, you can use whole eggs instead of just egg whites, full-fat dairy instead of nonfat, and ingredients like banana, oats, peanut butter, and coconut working alongside the protein.

These recipes support muscle growth three ways.

One has coconut for fat and chocolate flavor. One uses peanut butter for a denser, more dessert-style breakfast. One uses banana and almond butter to push carbs up the most for heavy training days.

CHOCOLATE COCONUT RECOVERY WAFFLES

These waffles bring fat and flavor at the same time. Coconut oil, shredded coconut, and a whole egg push the calories into surplus territory while the Chocolate Coconut PRO-30G ties the flavor together. This recipe is the one to reach for after leg day or a heavy training session.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G Chocolate Coconut
• 1/2 cup oat flour
• 1/3 cup plain nonfat Greek yogurt
• 1 large whole egg
• 1/4 cup liquid egg whites
• 1/3 cup whole milk
• 2 tablespoons unsweetened shredded coconut
• 1 tablespoon melted coconut oil
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• In a bowl, whisk the Chocolate Coconut PRO-30G, Greek yogurt, whole egg, liquid egg whites, whole milk, melted coconut oil, and vanilla extract until smooth.
• Add the oat flour, shredded coconut, baking powder, and sea salt.
• Stir until the batter comes together.
• Rest the batter for 2 to 3 minutes.
• Preheat the iron and coat both plates with cooking spray.
• Pour about 1/3 cup of batter into the center of the iron and close the lid.
• Cook for 4 to 5 minutes, or until the steam slows to almost nothing.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 740
• Protein: about 60 g
• Carbs: about 51 g
• Fat: about 33 g

PEANUT BUTTER BROWNIE BULK WAFFLES

Peanut butter goes into the batter on this one, not on top. That folds the fat and protein into the waffle itself instead of stacking it as a topping, which keeps the macros tighter than a standard “waffle plus PB on top” combo. The Chocolate Fudge Brownie powder pairs with peanut butter for a flavor combo that does not need any extra sweetener.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G Chocolate Fudge Brownie
• 1/2 cup rolled oats
• 1/4 cup all-purpose flour
• 1/3 cup plain nonfat Greek yogurt
• 1 large whole egg
• 1/4 cup liquid egg whites
• 1/3 cup 2% dairy milk
• 2 tablespoons natural peanut butter
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• Add the rolled oats to a blender and pulse until they break down into a coarse flour.
• Transfer the blended oats to a bowl and whisk in the Chocolate Fudge Brownie PRO-30G, all-purpose flour, baking powder, and sea salt.
• In a separate bowl, whisk the Greek yogurt, whole egg, liquid egg whites, dairy milk, peanut butter, and vanilla extract until smooth.
• Pour the wet ingredients into the dry ingredients and stir until combined.
• Rest the batter for 2 to 3 minutes.
• Preheat the iron and coat both plates with cooking spray.
• Pour about 1/3 cup of batter into the center of the iron and close the lid.
• Cook for 4 to 5 minutes, or until the steam slows to almost nothing.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 765
• Protein: about 66 g
• Carbs: about 67 g
• Fat: about 27 g

SALTED CARAMEL BANANA MUSCLE WAFFLES

This is the highest-carb recipe in the muscle growth lineup. Banana and oats push the carb count past 80 grams, which is the right setup for high-volume training days.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G Chocolate Salted Caramel
• 1 medium banana, mashed
• 1/2 cup rolled oats
• 1/4 cup oat flour
• 2 large whole eggs
• 1/3 cup 2% dairy milk
• 1 tablespoon almond butter
• 1 teaspoon baking powder
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• Add all of the ingredients except the cooking spray to a blender.
• Blend on high for 30 to 45 seconds until the batter is smooth.
• Let the batter rest for 2 to 3 minutes.
• Preheat the iron and coat both plates with cooking spray.
• Pour about 1/3 cup of batter into the iron and close the lid.
• Cook for 4 to 5 minutes, until the steam slows to almost nothing.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 800
• Protein: about 59 g
• Carbs: about 85 g
• Fat: about 27 g

MEAL AND SAVORY PROTEIN WAFFLES

This is the section where the waffle stops being a sweet breakfast and starts being a meal.

A savory waffle does the same job as a sandwich, a wrap, or a meal-prep bowl. It hits 45 grams of protein or more, holds together when you pick it up, and reheats out of the toaster the same way a sweet waffle does.

The difference is the flavor profile and what you put in the batter.

Cheese, eggs, ham, chicken, vegetables, and savory spices replace the heavier sweetness of the dessert-leaning recipes.

A quick note: every savory waffle in this section still uses ATHLEAN-RX PRO-30G, but most use a half scoop instead of a full scoop. Why?

Half a scoop adds about 12 to 15 grams of protein without taking over the flavor.

Waffles already have a little sweetness, so vanilla protein powder blends into the batter instead of clashing with the cheese, ham, or feta.

EGG WHITE, CHEDDAR, AND SPINACH SAVORY WAFFLES

This is a high-protein lean breakfast or lunch option. Cottage cheese, egg whites, and a half scoop of PRO-30G do most of the protein work, the cheddar adds flavor and a little fat, and the spinach turns the waffle into something that fills the same role as a vegetable-loaded omelet. Top with hot sauce, salsa, or another egg if you want.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1/2 scoop ATHLEAN-RX PRO-30G French Vanilla Bean
• 1/2 cup liquid egg whites
• 1 large whole egg
• 1/2 cup low-fat cottage cheese
• 1/4 cup shredded sharp cheddar
• 1/4 cup frozen chopped spinach, thawed and squeezed dry
• 1/4 cup oat flour
• 1/4 cup unsweetened almond milk
• 1 teaspoon avocado oil
• 1 teaspoon baking powder
• 1/2 teaspoon garlic powder
• black pepper to taste
• pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• Add the cottage cheese, liquid egg whites, whole egg, almond milk, and avocado oil to a blender.
• Blend on high for 30 seconds until the cottage cheese is smooth.
• Pour the wet ingredients into a bowl and stir in the oat flour, French Vanilla Bean PRO-30G, baking powder, garlic powder, sea salt, and black pepper.
• Fold in the shredded cheddar and the squeezed spinach.
• Rest the batter for 2 to 3 minutes.
• Preheat the iron and coat both plates with cooking spray. Savory waffles with cheese in them stick easily, so do not skip the spray.
• Pour about 1/3 cup of batter into the iron and close the lid.
• Cook for 4 to 5 minutes, until the waffle is golden and the steam slows to almost nothing.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 580
• Protein: about 62 g
• Carbs: about 29 g
• Fat: about 24 g

CRISPY CHICKEN AND WAFFLES

This is the classic Southern dish, but it heavily focuses on protein. The waffle is sweet by design (that is what makes the dish work), and the breaded chicken brings the savory contrast. The chicken is pan-fried in a small amount of avocado oil instead of deep-fried. That keeps the calories and fat under control without losing the crisp coating.

SERVING SIZE

• 1 full batch makes 1 large meal: 2 medium waffles + 1 breaded chicken cutlet

INGREDIENTS

For the chicken:

• 4 oz boneless skinless chicken breast, pounded to about 1/2-inch thick
• 1 large egg, beaten
• 1/4 cup whole wheat panko breadcrumbs
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• pinch of sea salt and black pepper
• 1 tablespoon avocado oil for pan-frying

For the waffles:

• 1 scoop ATHLEAN-RX PRO-30G French Vanilla Bean
• 1/3 cup oat flour
• 1/4 cup liquid egg whites
• 1/4 cup 2% dairy milk
• 1 teaspoon avocado oil
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

Make the chicken first:

• Mix the panko, paprika, garlic powder, salt, and pepper on a plate.
• Dip the chicken into the beaten egg, then press it into the panko mix to coat both sides.
• Heat the avocado oil in a nonstick skillet over medium heat.
• Cook the chicken for 4 to 5 minutes per side, until the internal temperature hits 165°F and the coating is golden brown.
• Set the chicken on a plate and cover loosely with foil while you make the waffles.

Make the waffles:

• In a bowl, whisk the French Vanilla Bean PRO-30G, liquid egg whites, dairy milk, avocado oil, and vanilla extract until smooth.
• Add the oat flour, baking powder, and sea salt.
• Stir until the batter comes together.
• Rest the batter for 2 minutes.
• Preheat the waffle iron and coat both plates with cooking spray.
• Pour about 1/3 cup of batter into the iron and close the lid.
• Cook for 3 to 4 minutes, until the steam slows.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 650
• Protein: about 75 g
• Carbs: about 45 g
• Fat: about 19 g

HAM, EGG, AND CHEESE BREAKFAST SANDWICH WAFFLES

This recipe replaces the bread in a breakfast sandwich with a savory waffle. The ham and cheese go directly into the batter, the eggs, and a half scoop of PRO-30G hold the structure and the protein numbers up, and the finished waffle folds in half to eat as a handheld meal. Better than a fast-food breakfast sandwich at every macro.

SERVING SIZE

• 1 full batch is about 2 medium waffles

INGREDIENTS

• 1/2 scoop ATHLEAN-RX PRO-30G French Vanilla Bean
• 1/3 cup liquid egg whites
• 2 large whole eggs
• 1/3 cup low-fat cottage cheese
• 2 oz lean deli ham, diced small
• 1/4 cup reduced-fat shredded cheddar
• 1/4 cup oat flour
• 1/4 cup 2% dairy milk
• 1 teaspoon baking powder
• black pepper to taste
• small pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• Add the cottage cheese, liquid egg whites, whole eggs, dairy milk, and a small pinch of salt to a blender.
• Blend for 30 seconds until smooth.
• Pour into a bowl and stir in the oat flour, French Vanilla Bean PRO-30G, baking powder, and black pepper.
• Fold in the diced ham and shredded cheddar.
• Rest the batter for 2 minutes.
• Preheat the iron and coat both plates with cooking spray.
• Pour about 1/2 cup of batter into the iron and close the lid.
• Cook for 5 to 6 minutes. The cheese, ham, and protein powder add density, so this batter needs slightly longer than a standard recipe.
• Repeat with the remaining batter.
• Eat one fresh, fold the second in half for a handheld meal, or freeze for later.

NUTRITIONAL INFORMATION

• Calories: about 590
• Protein: about 69 g
• Carbs: about 30 g
• Fat: about 22 g

CHICKPEA FLOUR SPINACH AND FETA WAFFLES (VEGETARIAN)

This is the plant-based option in the savory section. Chickpea flour and a half scoop of Vanilla Bean Vegan PRO-30G anchor the protein, feta brings the savory bite, and frozen spinach folds in to round out the meal. To make it fully vegan, swap the feta for a dairy-free feta substitute or 1/4 cup of nutritional yeast for a cheesy flavor profile.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1/2 scoop ATHLEAN-RX PRO-30G Vanilla Bean (Vegan)
• 3/4 cup chickpea flour
• 1/4 cup crumbled feta cheese
• 1/2 cup frozen chopped spinach, thawed and squeezed dry
• 1 cup unsweetened soy milk
• 1 tablespoon ground flax seeds mixed with 3 tablespoons water (rest 5 minutes)
• 1 tablespoon avocado oil
• 1 teaspoon baking powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• black pepper to taste
• small pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• Mix the ground flax with 3 tablespoons of water and let it sit for 5 minutes. This is your binder.
• In a bowl, whisk the chickpea flour, Vanilla Bean Vegan PRO-30G, baking powder, garlic powder, oregano, sea salt, and black pepper.
• Add the soy milk, the flax mixture, and the avocado oil.
• Whisk until smooth.
• Fold in the squeezed spinach and the crumbled feta.
• Rest the batter for 3 to 5 minutes. Chickpea flour absorbs liquid quickly, so the batter will thicken during the rest.
• Preheat the iron and coat both plates generously with cooking spray.
• Pour about 1/3 cup of batter into the iron and close the lid.
• Cook for 5 to 6 minutes. Chickpea flour batter cooks slower than wheat or oat flour, so do not open the iron early.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 705
• Protein: about 46 g
• Carbs: about 55 g
• Fat: about 35 g

PLANT-BASED PROTEIN WAFFLES

It’s not impossible to use plant protein powder to make plant-based protein waffles… but they’re going to need extra support.

The vegan PRO-30G powder uses pea and rice proteins, which absorb more liquid and cook denser than whey. Without the right setup, the waffles come out gummy in the middle, dry on the edges, and fragile when you pull them out of the iron.

The fix is the rest of the batter.

Soy milk in place of dairy, ground flax to replace eggs, applesauce or banana for moisture, and a small amount of apple cider vinegar to help the leavening work the way it does in a traditional buttermilk batter.

Once those pieces are in place, the waffles cook into something that tastes like a waffle, not a hockey puck.

These three recipes keep the same goal in mind: plant-based waffles with enough protein and better texture.

One keeps carbs lower with almond flour. One uses double chocolate protein and cocoa powder, so the flavor doesn’t taste watered down. One uses applesauce and diced apple when you want more carbs before a longer workout.

VANILLA ALMOND VEGAN WAFFLES

This is the lower-carb option in the plant-based lineup. Almond flour and oat flour split the dry base, so the waffle has structure without going dense. The Vanilla Bean Vegan PRO-30G takes care of the protein, the apple cider vinegar reacts with the baking powder for lift, and a teaspoon of maple syrup rounds out the flavor without piling on sugar.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G Vanilla Bean (Vegan)
• 1/3 cup almond flour
• 1/3 cup oat flour
• 3/4 cup unsweetened soy milk
• 1/4 cup unsweetened applesauce
• 1 tablespoon melted coconut oil
• 1 teaspoon apple cider vinegar
• 1 teaspoon maple syrup
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• In a small bowl, stir the soy milk and apple cider vinegar together. Let it sit for 2 to 3 minutes. The mixture will thicken slightly.
• In a larger bowl, whisk the Vanilla Bean Vegan PRO-30G, almond flour, oat flour, baking powder, and sea salt.
• Add the soy milk mixture, applesauce, melted coconut oil, maple syrup, and vanilla extract.
• Whisk until smooth.
• Rest the batter for 3 to 5 minutes. Plant-based batters need longer rest than whey batters because the powder and flax need time to absorb liquid.
• Preheat the iron and coat both plates generously with cooking spray.
• Pour about 1/3 cup of batter into the iron and close the lid.
• Cook for 5 to 6 minutes on medium heat. Vegan waffles need lower heat and longer cook than whey-based waffles to set properly.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 730
• Protein: about 44 g
• Carbs: about 53 g
• Fat: about 41 g

RICH CHOCOLATE VEGAN WAFFLES

The Rich Double Chocolate Vegan PRO-30G does a lot of the work in this recipe. A tablespoon of cocoa powder deepens the chocolate flavor without adding much in the way of calories, and ground flax pulls double duty as a binder and a fiber source. This is the one to reach for when you want a vegan waffle that tastes like dessert at breakfast.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G Rich Double Chocolate (Vegan)
• 1/2 cup oat flour
• 1 tablespoon unsweetened cocoa powder
• 2 tablespoons ground flax seeds
• 3/4 cup unsweetened soy milk
• 3 tablespoons unsweetened applesauce
• 1 tablespoon maple syrup
• 1 tablespoon avocado oil
• 1 teaspoon apple cider vinegar
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• Stir the soy milk and apple cider vinegar in a small bowl and let it sit for 2 to 3 minutes.
• In a larger bowl, whisk the Rich Double Chocolate Vegan PRO-30G, oat flour, cocoa powder, ground flax, baking powder, and sea salt.
• Add the soy milk mixture, applesauce, avocado oil, maple syrup, and vanilla extract.
• Whisk until smooth.
• Rest the batter for 3 to 5 minutes so the flax and powder hydrate.
• Preheat the iron and coat both plates generously with cooking spray.
• Pour about 1/3 cup of batter into the iron and close the lid.
• Cook for 5 to 6 minutes on medium heat.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 715
• Protein: about 42 g
• Carbs: about 73 g
• Fat: about 31 g

APPLE CINNAMON VEGAN WAFFLES

Whole oats and applesauce drive this recipe. The diced apple folds in last and softens during the cook, so each bite has small pockets of cooked apple inside the waffle. The Vanilla Bean Vegan PRO-30G ties it together.

SERVING SIZE

• 1 full batch is about 3 medium waffles

INGREDIENTS

• 1 scoop ATHLEAN-RX PRO-30G Vanilla Bean (Vegan)
• 1/2 cup rolled oats
• 1/4 cup oat flour
• 1/3 cup unsweetened applesauce
• 1/2 cup diced apple
• 1/2 cup unsweetened soy milk
• 1 tablespoon ground flax seeds mixed with 3 tablespoons water (rest 5 minutes)
• 1 tablespoon avocado oil
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract
• pinch of sea salt
• cooking spray for the iron

HOW TO MAKE IT

• Mix the ground flax with 3 tablespoons of water and let it sit for 5 minutes to gel.
• Add the rolled oats to a blender and pulse until they break down into a coarse flour.
• Transfer the blended oats to a bowl and whisk in the Vanilla Bean Vegan PRO-30G, oat flour, baking powder, cinnamon, and sea salt.
• Add the applesauce, soy milk, flax mixture, avocado oil, and vanilla extract.
• Whisk until smooth.
• Fold in the diced apple last so the pieces hold their shape.
• Rest the batter for 3 to 5 minutes.
• Preheat the iron and coat both plates generously with cooking spray.
• Pour about 1/3 cup of batter into the iron and close the lid.
• Cook for 5 to 6 minutes on medium heat.
• Repeat with the remaining batter.

NUTRITIONAL INFORMATION

• Calories: about 675
• Protein: about 39 g
• Carbs: about 75 g
• Fat: about 26 g

A protein waffle does not have to be complicated to be worth making.

One scoop of PRO-30G, the right batter consistency, a hot iron, and you have a breakfast that delivers 25 to 75 grams of protein in the same five minutes it takes to toast a frozen one.

Pick the recipe that matches your physique goal and prep a batch on Sunday.

Once you do that, breakfast stops being the meal that drags your protein numbers down.

Check out our complete line of ATHLEAN-RX Supplements and find the best training program for you based on your fitness level and goals.

PROTEIN WAFFLES FAQS