High Protein Waffles: 16.9 g of Protein in Each Waffle

One high protein waffle has about 16.9 g of protein and 213 kcal. A plain waffle made from a recipe has 5.9 g and 218 kcal. The calories match and the protein is nearly three times higher. The batter below makes four waffles, and every weight is priced from a USDA FoodData Central record.

How much protein is in a high protein waffle?

Start with the plain waffle for comparison. The USDA record for plain waffles made from a recipe lists 7.9 g of protein and 291 kcal per 100 g. One round 7-inch waffle weighs 75 g in the record, so the sums are 7.9 g × 0.75 = 5.9 g of protein and 291 kcal × 0.75 = 218 kcal.

My waffle is 124 g of batter and the plain one is a 75 g cooked waffle, so per-waffle figures flatter mine a little. Per 100 kcal the comparison is fair: 7.9 g of protein for mine and 2.7 g for the plain one.

Per 100 g of raw batter the base has 13.7 g of protein and 172 kcal, against 7.9 g and 291 kcal for the plain waffle record. Four is my divisor. Your iron decides the real count, so divide by what you get. Six smaller waffles would have 11.3 g and 142 kcal each, and three big ones 22.6 g and 285 kcal.

What goes into high protein waffles?

Eight ingredients, one bowl, no fuss. The weights are my choice, and each protein and energy value is grams × the figure per 100 g in the linked record ÷ 100. Blend the oats into a coarse flour first. Then whisk everything together.

Ingredient (USDA record)	Weight	Protein	Energy
All-purpose flour	60.0 g	6.2 g	218.4 kcal
Rolled oats, dry	40.0 g	5.3 g	151.6 kcal
Whey-based protein powder	32.0 g	25.0 g	112.6 kcal
Baking powder, 1 tsp	4.6 g	0.0 g	2.3 kcal
Eggs, whole, 2 large	100.6 g	12.5 g	147.9 kcal
Greek yogurt, plain, nonfat	150.0 g	15.4 g	91.5 kcal
Milk, 2%	100.0 g	3.4 g	50.0 kcal
Olive oil, 2 tsp	9.0 g	0.0 g	79.6 kcal
Batch total	496.2 g	67.7 g	853.9 kcal
Per waffle (÷ 4)	124.0 g	16.9 g	213.5 kcal

Whey powder is the biggest single source at 37% of the batch protein. The yogurt gives 23%, the eggs 18%, and the flour and oats together 17%. Milk adds the last 5%.

If a batch comes out low, check the powder first, since it’s the biggest lever. My record has 78.1 g of protein per 100 g, and a tub can hold far less. Use the number on your label.

I weigh the flour instead of scooping it. The record gives 125 g for a cup, a cup you pack down holds more, and 20 g of extra flour is 73 kcal.

Which swaps raise or lower the protein?

Each column is per waffle from the same four-way split. Each row changes one thing.

Change to the base recipe	Batch protein	Protein per waffle	Energy per waffle
Base recipe	67.7 g	16.9 g	213.5 kcal
Leave out the whey powder	42.7 g	10.7 g	185.3 kcal
Swap the yogurt for 150 g of lowfat cottage cheese	68.8 g	17.2 g	222.1 kcal
Swap the all-purpose flour for bread flour	70.1 g	17.5 g	214.7 kcal
Add a third egg (50.3 g)	74.0 g	18.5 g	232.0 kcal
Use 100 g of oats and no flour	69.4 g	17.4 g	215.7 kcal
Add 20 g more whey (52 g in all)	83.4 g	20.8 g	231.1 kcal

Switching to bread flour adds only 0.6 g a waffle, because the batter only has 60 g of flour. The bread flour record has 14.3 g of protein per 100 g, against 10.3 g for all-purpose. A third egg lifts a waffle by 1.6 g for 18 kcal.

Twenty grams more powder gives 3.9 g more protein a waffle for 18 kcal. Oats in place of all the flour move the protein by 0.4 g, so it doesn’t matter which you use. Either works. Oats also make a breakfast bowl, and high protein oatmeal shows what each add-in gives a bowl, and high protein overnight oats does the same in a jar.

Can I make them without protein powder?

Yes, and it’s still a good waffle. Leave out the whey powder and a waffle has 10.7 g of protein and 185 kcal. That’s 1.8 times the protein of the plain waffle for 33 kcal less, with the yogurt and eggs doing the work.

With cottage cheese in place of the yogurt a waffle has 17.2 g. Blend the cheese first.

How do I log a homemade waffle?

Log the batch, then divide. Weigh each ingredient into the bowl, add the grams, and split the totals by the number of waffles.

Subtract any batter left in the bowl. A waffle loses water in the iron, so weigh the batter, not the waffle. That’s the number the records can price.

Where do high protein waffles fit into a day?

One waffle is about a fifth of a day’s protein. The 2025–2030 Dietary Guidelines for Americans set daily protein at 1.2–1.6 g per kg of body weight. At 70 kg (154 lb) that works out to 84–112 g. Two waffles are 33.9 g, or 40% of the 84 g low end. How much protein you should eat a day covers that range. Snacks can carry the rest, and high protein cookies and high protein chips price two of them.

Your own height and weight give a different range, and the protein calculator applies the same 1.2–1.6 g per kg to them.

These sums are for a healthy adult. If you have kidney disease, are pregnant or nursing, or are under 18, ask a doctor what protein to aim for.

I save the batter in Calsa as a recipe from the weighed ingredients, so a waffle is a portion of it.