Low Carb Protein Waffles that are so easy to make, contain very few ingredients and actually taste delicious.

I reeeeeeally like the sound of that! In fact, I’ve been enjoying a waffle daily on repeat all summer long!

protein waffles drizzled with syrup and topped with fresh fruit

Waffles are seriously my favorite breakfast food ever. And if I had to choose between waffles and pancakes… is that even a choice? Waffles are #1 in my book- they require no flipping and then you’ve got those nooks and crannies that perfectly hold sweet drops of maple syrup. There’s just no comparison.

Ingredients For Making The Best Protein Waffles

This recipe could not be easier and you literally only really need 5 ingredients. There are a few additional mix-ins that can take your waffle to the next level, but I typically only use these 5 essentials. This is a similar waffle iron that I use. However, mine does not have the capability to adjust the temperature.

COOKING SPRAY – This is VERY important. Because of the ingredients that make up this protein waffle, you’ll find that it tends to stick to the waffle iron unless you use plenty of cooking spray. I don’t recommend using an all natural olive oil or coconut oil spray, though. To REALLY keep the waffle from sticking your cooking spray should contain soy lecithin. Most contain it and I know it’s not the best, but it works.

PROTEIN POWDER – Another important ingredient and it DOES matter what brand of protein powder you use. Many brands I’ve tried make these waffles dry or too crispy. Tone It Up Protein Powder is your best bet for a protein waffle that’s fluffy and tasty! Believe me, I’ve tried tons of brands. All of the flavors are delicious, but my favorite is the peanut butter. It goes in and out of stock, so if you come across it, be sure to scoop it up. You can also find this protein available in many grocery stores and at Target.

PUMPKIN PURÉE – This helps give your waffle that fluffy and not too crispy texture. You can also use mashed banana, but I really like pumpkin. It’s lower in calories and carbs and doesn’t have too much taste. I just keep a can in my fridge and measure out what I need each morning. Since I use so much, I buy this canned pumpkin from Amazon.

CARTON EGG WHITES – I purchase my egg whites from Costco, but you can use any brand. They’re all basically the same. You could also use egg whites from an actual egg, but it seems a little wasteful for how often I make these waffles.

WATER – I honestly never measure this. I just add water until my batter is at the preferred consistency. It works best if the batter is pourable, but also not super liquidy.

protein waffles cooking in a waffle iron

Because research shows that starting your day with a high-protein breakfast can aid weight loss and boost energy, I start my day with one waffle, a drizzle of my homemade maple cinnamon almond butter, another drizzle of Walden Farms Pancake Syrup and a handful of blueberries (or another fresh fruit). It’s the perfect pre-workout meal- it satisfies my hunger and that pesky sweet tooth. I promise, these Low Carb Protein Waffles will leave you feeling worlds better than the typical high-sugar waffle (or pancake) breakfast. And if you’re trying to eat low carb, you may enjoy my skinny egg white omelet as a second or even third meal.

protein waffles served with berries and a dusting of powdered sugar

How To Make Protein Waffles

I measure all of my ingredients in grams, on a food scale. This isn’t necessary unless you’re counting your macros or simply want your measurements to be exact.

  • Start with a scoop of protein powder, 1/4 cup or about 60ish grams egg whites, 1-2 tablespoons or about 20 grams pumpkin purée (or mashed banana). I like to add a dash of cinnamon to the mix and you can also add a splash of vanilla and about 1/2 teaspoon baking powder.
  • Stir all of these ingredients, gradually adding in a bit of water 1 tablespoon at a time until the batter can be poured onto the waffle iron, but is still fairly thick.
  • Once your waffle iron is heated, spray it well with the cooking spray. Then, pour batter onto the waffle iron. Use a spoon to spread the batter over the surface of the waffle iron.
  • Close the waffle iron and let the waffle cook. My waffle iron automatically sounds an alarm when the waffle is finished cooking, after about 5 minutes.
  • Remove waffle and serve with any favorite toppings.
drizzling syrup on protein waffle

This recipe is gluten free, low carb, contains no processed sugar and is made with Tone It Up Protein Powder (affiliate link). It’s my favorite plant-based protein powder and works so well to make irresistible protein waffles. The peanut butter flavor is my favorite, but any variety will work. This post is not sponsored, but I’ve found this protein powder works best for this recipe. Not all protein powder will work the same. If this recipe doesn’t work quite right for you, it’s probably because you used a different type of protein powder. I absolutely love how this recipe is so simple, easy and healthy, but the best part is how out-of-this world delicious it is!

Enjoy Other Favorite High-Protein Breakfast Recipes

High Protein Zucchini Pancakes

Blueberry Banana Power Muffins

Banana Chocolate Chip Power Cakes

Apple Cinnamon Protein Oatmeal

If you try this yummy waffle recipe, let me know! Leave a comment and if your family loves it as much as mine does, be sure to give it a five star ⭐️ rating! Also, tag @kimscravings on Instagram with a picture of your creation. It’s so fun to see what you’re cooking up! Be sure to subscribe to our mailing list to receive more healthy delicious recipes straight to your inbox.

protein waffles served with fruit and maple syrup
protein waffles drizzled with syrup and topped with fresh fruit
4.1 from 75 votes
Nutrition Facts
Low Carb Protein Waffles
Amount Per Serving (1 waffle)
Calories 132 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 301.8mg13%
Carbohydrates 4g1%
Fiber 1.5g6%
Sugar 0.7g1%
Protein 22g44%
Vitamin A 2525IU51%
Vitamin C 1.2mg1%
Calcium 27mg3%
Iron 2.8mg16%
* Percent Daily Values are based on a 2000 calorie diet.
Servings:1 large waffle
Low Carb Protein Waffles
Prep Time:
5 mins
Cook Time:
5 mins
Total Time:
10 mins
This breakfast recipe is so simple, easy and healthy, but the best part is how out-of-this world delicious it is!
  • 1 scoop (about 23g) protein powder*
  • 1/4 cup egg whites from a carton + 2-3 tablespoons or more of water for a thinner consistency
  • 1-2 tablespoons (about 20 grams) mashed banana or pumpkin purée from a can
  • 1/2 teaspoon baking powder (optional- I typically leave this out.)
  • 1/4 teaspoon ground cinnamon or pumpkin spice
  • 1/4 teaspoon pure vanilla extract (I typically leave this out.)
  • Optional for serving: maple syrup, almond butter, Walden Farms calorie free pancake syrup and/or fresh fruit
  1. Heat waffle iron.
  2. Stir all ingredients together in a small bowl, until batter is free from most clumps. Add as much water as needed to get a waffle batter consistency. The batter should be pourable, but not super thin.

  3. Once waffle iron is heated, spray top and bottom of iron with non-stick cooking spray and pour batter over bottom of the iron. Natural non-stick cooking sprays do not work well in this recipe because this waffle tends to stick easily. Use the back of your spoon to spread the batter evenly over the iron.

  4. When waffle iron goes off, transfer waffle to a plate and top with your favorites. Serve immediately or store in a covered container to reheat and enjoy later.
Recipe Notes

* I use Tone It Up protein powder and I love the peanut butter flavor. Any flavor will work.
-Nutritional information is calculated with Tone It Up protein powder, 22g Simple Truth canned pumpkin purée and Simple Truth brand carton egg whites with no additional toppings.

Author: Kim Lee
Course: Breakfast
Cuisine: American
Keyword: healthy waffle recipe, low carb waffles, protein waffles

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Recipe originally published July 2016 and updated August 2020.