Banana-maple protein waffles

Name: Banana-maple protein waffles
Prep time: 6 min
Cook time: 6 min
Total time: 12 min
Yield: 2 servings
Cuisine: American
Ingredients: 48 g Oats (dry); 32 g Whey isolate; 115 g Egg whites, raw; 3 g Baking powder; 50 g Nonfat Greek yogurt; 50 g Banana; 10 g Maple syrup

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

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

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

460 kcal

Percent of calories

Protein 46 percent of calories
Carbs 47 percent of calories
Fat 7 percent of calories

Protein per 100 kcal: 11.7 g
Cost: $3.27 est.
Cost per 10 g protein: $0.61 est.

Source: USDA FoodData Central.

Oats (dry) (FDC 173904)
Whey isolate (FDC 1691649)
Egg whites, raw (FDC 172183)
Baking powder (FDC 172803)
Nonfat Greek yogurt (FDC 170894)
Banana (FDC 173944)
Maple syrup (FDC 169661)

Recipe keys

Vegetarian
High Protein
Under 15 Min
Freezer-Friendly

Why this recipe is worth the hype

54 g protein for about $3.27 (est.)
Yogurt in the batter keeps them fluffy.
Banana and maple deliver sweetness without white sugar.
Still packs plenty of protein for breakfast.

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.)	kcal −100 lower Protein −6 g lower Carbs −20 g lower Fat −1 g lower Cost −0.73 lower est. Time −1 min lower
Fast Effort: 1 of 3 Protein waffles with banana+ carbs	403	39	49	7	$2.42 (est.)	kcal −57 lower Protein −15 g lower Carbs −5 g lower Fat +3 g higher Cost −0.85 lower est. Time −1 min lower
Flavorful Effort: 2 of 3 Banana-maple protein waffles	460	54	54	4	$3.27 (est.)	Current level
Flavorful Effort: 2 of 3 Waffles with yogurt and berries+ carbs	440	48	51	6	$3.48 (est.)	kcal −20 lower Protein −6 g lower Carbs −3 g lower Fat +2 g higher Cost +0.21 higher est. Time 0 min same
Feast Effort: 3 of 3 Berry yogurt protein waffles	549	62	67	4	$5.00 (est.)	kcal +89 higher Protein +8 g higher Carbs +13 g higher Fat 0 g same Cost +1.73 higher est. Time +2 min higher
Feast Effort: 3 of 3 Berry yogurt waffle plate+ carbs	459	47	55	7	$3.99 (est.)	kcal −1 lower Protein −7 g lower Carbs +1 g higher Fat +3 g higher Cost +0.72 higher est. Time +2 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)
Nonfat Greek yogurt0.25 cup (50 g)
Banana0.5 medium (50 g)
Maple syrup2 tsp (10 g)

Steps

Heat a waffle iron.
Blend oats, whey, egg whites, yogurt, banana, and baking powder.
Cook waffles until golden.
Drizzle maple syrup over the warm waffles.

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: Banana-maple protein waffles, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/high-protein-waffles-flavorful (updated 2026-10-24).