My favorite breakfast right now is these high protein waffles. They’re freezer-friendly, so I make a big batch on the weekend and have an easy, protein-packed breakfast ready all week. This recipe makes seven large Belgian-style waffles that are rich in protein thanks to cottage cheese and egg whites, plus fiber from the oats. They’re a complete breakfast that actually keeps me full (paired with fruit and eggs).
Per waffle you’re looking at 237 calories, 21 grams of protein, only 4 grams of fat, about 28 grams of carbs, and 4.5 grams of fiber. And the best part? It only requires three main ingredients: cottage cheese, egg whites, and oats.
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I love pairing one of these high protein waffles with a couple of whole eggs (for some healthy fats) and/or 30-50 grams avocado, plus berries or other seasonal fruit for extra fiber. Talk about an awesome breakfast that supports my body composition goals.
Recipe Video: How to Make My Protein Waffles
Why You’ll Love These High Protein Waffles
- Only three main ingredients: cottage cheese, oats, egg whites
- 21g of protein per large waffle (one cooked waffle serving = 227 grams)
- Freezer-friendly for easy meal prep (make the recipe once and enjoy all week, recipe makes 7 waffles)
- Blender method (no mixing bowls of dry + wet)
- Perfect for tracking macros, and calorie deficit-friendly if you’re in a fat loss phase
- Naturally gluten-free if you use certified gluten-free oats
As a nutrition coach, I teach my clients how to use a food scale because it’s the most accurate tool we have for body composition goals. You can eat healthy all day, but never make progress with your body composition goals. The key is quantifying how much you’re eating, and then eating within the calories/macros that help you achieve your goals. And a food scale (paired with a macro tracking app to make tracking your intake easy) are the two greatest tools we have to do this. That’s what I help clients with and one of the reasons my clients achieve such incredible results.
Give this recipe a try, and let me know what you think!
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Tracking Macros & Meal Prep Tips
Once all the waffles are cooked, I weigh the entire batch and enter it into my tracking app as a custom recipe. Then every time I eat one, I just weigh that single waffle and log the exact amount. This keeps the numbers precise, which is the key for reaching your body composition goals.
These high protein waffles freeze beautifully. Let them cool completely, then store in a freezer-safe bag or container. Reheat straight from frozen in the toaster, toaster oven, or air fryer (about 2 minutes at 350 degrees).
I usually batch-cook them on the weekend so breakfast is on autopilot during the week. I repeat the same breakfast daily. It’s one of those simple systems that makes staying consistent so much easier, the same kind of practical strategies I share with the women I coach inside the FASTer Way program.
Below, you’ll see an example of how I enjoy these waffles daily. See what I eat in a day here as a nutrition coach with body composition goals.
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Serving Ideas
- Top with berries or other seasonal fruit and a drizzle of sugar-free syrup (to keep calories low) or maple syrup (higher calorie if desired)
- Add a couple of whole eggs or egg whites on the side
- Serve with avocado for healthy fats
- Spread with a little Greek yogurt or cottage cheese for even more protein
High Protein Waffles
Equipment
Ingredients
- 480 g liquid egg whites
- 480 g low-fat 1–2% cottage cheese
- 240 g quick oats
- 1 tsp baking powder
- Cinnamon to taste, 1-2 teaspoons
- 1 tsp pure vanilla extract
Instructions
- Add egg whites, cottage cheese, and oats to a blender.
- Add baking powder, cinnamon, and vanilla.
- Blend until smooth (40–60 seconds).
- Lightly oil a preheated waffle maker. I use just a spritz of spray oil. I use a non-stick waffle iron as well. You may need to do this between cooking each waffle, depending on your waffle maker.
- Pour batter into the waffle maker and cook until golden (about 2-4 minutes, depending on your waffle maker).
- Repeat until all batter is used (about 7 large waffles). One serving is 1 waffle. If you're tracking macros/calories, weigh all the final waffles and then add this total amount to your tracking app for the final weight and "7 servings" or however many waffles you made. This is how your app will calculate the macros/calories for each serving you later eat. When eating a waffle, weigh out the portion you eat and the app will naturally figure out the calories/macros you consumed based on the weight you enter.
Notes
Nutrition
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I make these weekly, let me know what you guys think of the recipe below!