Protein waffles

Breakfast

Item Rating: 71/100

1 serving (100 grams) contains 200 calories, 15.0 grams of protein, 6.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		14.3 g	18%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		71.4 mg	23%
Sodium		714.3 mg	31%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	4.8 g	17%
	Sugars	7.1 g
protein		35.7 g	71%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		3.6 mg	20%
Potassium		357.1 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🥩 High protein

Source of Calories

Fat: 128 cal (27.9%)

Protein: 142 cal (30.9%)

Carbs: 190 cal (41.2%)

About Protein waffles

Protein waffles are a nutrient-dense variation of traditional waffles, made with protein-rich ingredients like protein powder, eggs, almond flour, or Greek yogurt. Originating from the growing demand for high-protein, low-carb breakfast options, they have become popular in health-conscious and fitness communities globally. These waffles combine the indulgent texture of traditional ones with a boost in protein content, often containing 15-25 grams of protein per serving. They are typically low in sugar and refined carbohydrates, making them an excellent option for those seeking balanced macronutrient intake. The exact nutritional profile varies depending on the recipe but commonly includes added fiber, healthy fats, and essential minerals like calcium and iron from enriched ingredients.

Health Benefits

• High protein content (15-25 grams per serving) supports muscle repair, growth, and satiety.
• Rich in calcium, which contributes to bone health and muscle function.
• Often made with fiber-rich ingredients such as almond flour or whole grains, supporting digestive health.
• Low in refined sugar, making them a better choice for blood sugar stability compared to traditional waffles.
• Provides healthy fats when prepared with almond flour or nut butter, contributing to heart and brain health.

Dietary Considerations

Allergens: Contains gluten (if made with wheat flour), dairy (if using yogurt or whey), eggs, nuts (if almond flour or nut butter is used)

Suitable for: High-protein diets, low-carb diets, keto diets (when prepared with low-carb ingredients)

Not suitable for: Vegan diets (unless egg and dairy substitutes are used), nut-free diets (if nut-based ingredients are used)

Selection and Storage

Store cooked protein waffles in an airtight container in the refrigerator for up to 3 days, or freeze for up to 2 months. Reheat in a toaster or oven for best texture.

Common Questions About Protein waffles Nutrition

Are protein waffles high in protein?

Yes, protein waffles are specifically designed to be high in protein, often containing between 12-15 grams of protein per serving (typically one or two waffles, depending on the brand). This makes them an excellent choice for those looking to increase their protein intake for muscle repair, satiety, or overall dietary goals.

Can I eat protein waffles on a keto diet?

It depends on the brand and recipe of the protein waffles. Some contain added sugar and higher amounts of carbohydrates, which might not fit a keto diet. To enjoy protein waffles on keto, look for low-carb options that have fewer than 5-10 grams of net carbs per serving, or try making homemade versions using almond or coconut flour.

Are protein waffles healthy?

Protein waffles can be a healthy choice, especially if they are made with whole grains, minimal sugar, and quality protein sources. They can help support muscle repair and keep you fuller longer. However, be cautious with pre-packaged options that may contain added sugars or unhealthy fats. Always check the nutrition label and ingredients for the healthiest option.

How many protein waffles should I eat in one serving?

A typical serving size for protein waffles is 1-2 waffles, which generally provides 150-250 calories and 12-15 grams of protein. It’s important to consider your dietary needs and pair them with toppings like nut butter, Greek yogurt, or fresh fruit for a balanced meal.

How do protein waffles compare to regular waffles?

Protein waffles generally contain more protein (12-15 grams vs. 2-5 grams in regular waffles) and are often lower in sugar. They are better suited for those looking to increase their protein intake. However, regular waffles may have a lighter texture and fewer processed ingredients, depending on the brand. For the healthiest choice, look for protein waffles made with natural, whole-food ingredients.

Data Sources & Scientific References