PROTEIN WAFFLES

BreakfastSmoothies
Written By pam totah

You’re welcome.

This is one of my go-to meals because it’s easy, nutrient-dense, and super versatile. You can keep it simple or dress it up sweet or savory depending on your mood. Either way, it’s packed with protein and fiber to keep you full and energized.

The base recipe is great on its own, but I like to mix it up based on what I’m craving. It’s also perfect for meal prep. I’ll make a few waffles, break them up, and toss them in the freezer. When I’m ready to eat, I crisp them up in the toaster or air fryer and they’re good to go.

The Basics:

  • 1 cup protein oats

  • 1 cup fat-free cottage cheese

  • 1 tbsp flax meal

  • 1 egg

  • Splash of almond milk (or regular milk, whatever you’ve got, just enough to blend)

Blend until smooth, pour into a hot waffle iron, and cook until golden. That’s it.

Sweet Version

When I want something on the sweeter side, I’ll add:
– Cinnamon
– A pinch of salt
– Splash of vanilla extract

A light drizzle of honey and a couple handfuls of berries goes a long way—and keeps me from drowning it in syrup. I’ll usually add an egg or some egg whites on top for extra protein.

Savory Version

For a more savory spin, I’ll mix in:
– Garlic powder
– A pinch of salt and pepper

To boost the protein, I add about 2.5 chopped and cooked Dibrova chicken sausages right into the batter. They’re made with cleaner ingredients and taste great. Adjust the amount based on your taste and protein needs.

Macros

I usually count ¼ of the full recipe as one serving of waffle.

¼ Base or Sweet Waffle:

  • Calories: 207

  • Protein: 16g

  • Carbs: 26g

  • Fat: 5g

  • Fiber: 5g

¼ Savory Waffle (with 2.5 sausages blended in):

  • Calories: 335

  • Protein: 28g

  • Carbs: 31g

  • Fat: 11g

  • Fiber: 5g

I’ll often top it with a fried or over-easy egg (or just egg whites). That runny yolk makes it feel like an indulgent diner breakfast. Add a side of berries and you've got a full, balanced meal that’s nutrient-dense and super satisfying.

Fueling your body doesn’t have to be bland or boring.
This is the kind of meal that feels indulgent but still works for you. Let me know if you try it. Or better yet, come by the gym and bring me one!

pam totah
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