High protein waffles

Name: High protein waffles
Prep time: 5 min
Cook time: 6 min
Total time: 11 min
Yield: 2 servings
Cuisine: American
Ingredients: 48 g Oats (dry); 32 g Whey isolate; 115 g Egg whites, raw; 3 g Baking powder

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (Whey isolate).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

360 kcal

Percent of calories

Protein 54 percent of calories
Carbs 38 percent of calories
Fat 8 percent of calories

Protein per 100 kcal: 13.3 g
Cost: $2.54 est.
Cost per 10 g protein: $0.53 est.

Source: USDA FoodData Central.

Oats (dry) (FDC 173904)
Whey isolate (FDC 1691649)
Egg whites, raw (FDC 172183)
Baking powder (FDC 172803)

Recipe keys

Vegetarian
High Protein
Budget
Under 15 Min
Freezer-Friendly

Why this recipe is worth the hype

48 g protein for about $2.54 (est.)
Sweet but macro friendly with no added sugar.
Blender batter—no flour to measure.
Freezer-friendly for busy mornings.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish	kcal	Protein (g)	Carbs (g)	Fat (g)	Est. cost	Vs current
Fast Effort: 1 of 3 High protein waffles	360	48	34	3	$2.54 (est.)	Current level
Fast Effort: 1 of 3 Protein waffles with banana+ carbs	403	39	49	7	$2.42 (est.)	kcal +43 higher Protein −9 g lower Carbs +15 g higher Fat +4 g higher Cost −0.12 lower est. Time 0 min same
Flavorful Effort: 2 of 3 Banana-maple protein waffles	460	54	54	4	$3.27 (est.)	kcal +100 higher Protein +6 g higher Carbs +20 g higher Fat +1 g higher Cost +0.73 higher est. Time +1 min higher
Flavorful Effort: 2 of 3 Waffles with yogurt and berries+ carbs	440	48	51	6	$3.48 (est.)	kcal +80 higher Protein 0 g same Carbs +17 g higher Fat +3 g higher Cost +0.94 higher est. Time +1 min higher
Feast Effort: 3 of 3 Berry yogurt protein waffles	549	62	67	4	$5.00 (est.)	kcal +189 higher Protein +14 g higher Carbs +33 g higher Fat +1 g higher Cost +2.46 higher est. Time +3 min higher
Feast Effort: 3 of 3 Berry yogurt waffle plate+ carbs	459	47	55	7	$3.99 (est.)	kcal +99 higher Protein −1 g lower Carbs +21 g higher Fat +4 g higher Cost +1.45 higher est. Time +3 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Oats (dry)0.5 cup (48 g)
Whey isolate1 scoop (32 g)
Egg whites, raw0.5 cup (115 g)
Baking powder0.5 tsp (3 g)

Steps

Heat a waffle iron (required for this recipe).
Blend oats, whey, egg whites, and baking powder until smooth.
Pour batter into the iron and cook until set, about 3 minutes per waffle.
Cool on a rack; freeze extras between parchment.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: High protein waffles, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/high-protein-waffles-fast (updated 2026-10-24).