3 Ingredient Protein Waffles (31g Protein)

These 3 ingredient protein waffles are made with just protein powder, eggs, and baking powder, and each waffle has 31 grams of protein and only 4 grams of carbs. They cook in about 3 minutes and they are naturally gluten-free.

I make these almost every morning, and I still cannot get over a waffle with 31 grams of protein and 4 grams of carbs.

Protein waffles are waffles made with protein powder in place of the flour, which cuts the carbs and boosts the protein. This 3 ingredient version uses protein powder, eggs, and baking powder for 31 grams of protein and 4 grams of carbs per waffle, with no flour, which makes them naturally gluten-free and low carb.

There is no flour, no oats, no banana, and no blender. You whisk three ingredients with a little water, pour it into a waffle maker, and three minutes later you have a crispy, high-protein breakfast. I make them in a regular waffle iron or a mini waffle maker for cute little ones, and they meal prep like a dream. Double the batch and you have breakfast for the week.

Why You’ll Love These Protein Waffles

• 31 grams of protein and just 4 grams of carbs per waffle. That is about the best macro profile you will find in a waffle, and it comes from three ingredients.
• No flour, no oats, no blender. You whisk, pour, and cook. The whole thing takes about 6 minutes start to finish.
• Naturally gluten-free and low carb, so they fit almost any way of eating, and they freeze well for meal prep.

Ingredients You’ll Need

(Full amounts are in the recipe card below.)

• Protein powder — the star, and where almost all the protein comes from. I use PEScience Cake Pop (code BAILEY for money off). Whey, casein, or a vegan blend all work, just pick a flavor you like.
• Eggs — they bind the batter and give the waffles structure so they crisp up instead of falling apart.
• Baking powder — the lift that keeps them light instead of dense and gummy.
• Water — added a tablespoon at a time to get the batter pourable. The amount depends on your protein powder.
• Optional add-ins — a teaspoon of vanilla, egg whites for even more protein, or a spoon of oat flour for a fluffier texture.

How To Make Protein Waffles

1. Preheat your waffle maker.
2. In a bowl, whisk the eggs until well beaten.
3. Add the protein powder and baking powder and mix until there are no lumps. Add water a tablespoon at a time until the batter is pourable. I usually use about 7 tablespoons.
4. Spray the waffle maker with non-stick spray and pour in the batter. Cook for 3 to 5 minutes, until golden and crispy.
5. Serve hot with your favorite toppings.

Tips For Crispy Protein Waffles

• Pick a protein powder you actually like the taste of. With only three ingredients, the flavor of the powder is the flavor of the waffle.
• Do not open the waffle maker too early. Protein waffles are more delicate than regular ones, so if it splits when you lift the lid, it just needs another minute.
• Spray the iron well. With no flour in the batter, these stick more easily than regular waffles.
• Adjust the water by feel. Every protein powder absorbs differently, so add it slowly until the batter pours but still has some body.
• Don’t over-mix. Mix just until smooth, or the waffles turn tough.

Substitutions & Variations

• Chocolate: use chocolate protein powder and stir in dark chocolate chips.
• Blueberry: press fresh or frozen blueberries into the batter after you pour it in.
• Cinnamon or snickerdoodle: add a dash of cinnamon, or use a snickerdoodle protein powder.
• Make pancakes instead: this batter works as pancakes too. It is runny, so use a small pan to hold the shape, or make one big pancake.
• Extra protein: swap a whole egg for egg whites, or add a spoon of oat flour for a fluffier, sturdier waffle.

Storage & Freezing

• Fridge: store in an airtight container for up to 4 days.
• Freezer: freeze in a freezer-safe bag with parchment between each waffle for up to 3 months.
• Reheat: a toaster, toaster oven, or air fryer brings the crisp back. Skip the microwave, it makes them soft.

Frequently Asked Questions

How much protein is in these waffles? Each waffle has 31 grams of protein, 4 grams of carbs, and 187 calories.

Can I make these as pancakes instead of waffles? Yes. The batter is runny, so use a small pan to hold the shape, or pour it all in for one big pancake.

What protein powder works best? Any flavor you like the taste of. Whey, casein, and vegan blends all work, and readers have had great results with everything from cake pop to lemon. Different powders absorb water differently, so adjust the liquid as you go.

Are these protein waffles gluten-free and low carb? Yes. With no flour, they are naturally gluten-free, and at 4 grams of carbs per waffle they are low carb and keto-friendly.

More High-Protein Breakfasts

• Air Fryer Chicken and Waffles Protein Recipe
• Air Fryer Chicken Sausage
• Cottage Cheese Bagels
• Sweet Potato Breakfast Bowl
• Egg White Breakfast Sandwiches
• 15 High Protein Overnight Oats Recipes (Different Flavors)

If you make these protein waffles, leave a star rating and a comment below and tell me what protein powder flavor you used. And if you load them up with toppings, share it on Instagram or Pinterest and tag @basicswithbails so I can see.