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Protein Waffles

By September 7, 2011August 3rd, 2021Breakfast, Fertility and Pregnancy

Protein Waffles

My suggestion is to make a triple batch of these Protein Waffles and keep in your freezer for an easy breakfast. Just pop one in the toaster like you would the chemical-filled Eggo Waffle.

Protein Waffles

1 cup almond flour
1 cup vanilla egg white 
1/2 tsp Celtic sea salt
1 TBS aluminum-free baking powder
1 cup vanilla almond milk
2 eggs
4 TBS butter or coconut oil, melted

Preheat waffle iron to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions (I spray my waffle iron with THIS coconut oil spray). Enjoy! Makes 5 servings.

Traditional Waffle = 247 calories, 27 carbs, 0.7g fiber
“Healthified” Waffle = 182 calories calories, 3.5 carbs, 1.5g fiber

Click HERE to find an affordable waffle maker that I love!

Click HERE to find the Xylitol syrup I use!

XYLITOL occurs naturally in many fruits and vegetables and is even produced by the human body during normal metabolism. Manufacturers make it from plants such as birch and other hardwood trees and fibrous vegetation. Some people prefer the taste of xylitol.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% less sugar than table sugar)
SWEETNESS = Same as table sugar. Use cup for cup.
1. Reduces Cavities: It does not break down like sugar and keeps a neutral pH level in the mouth. Sugar produces an acidic environment in the mouth, which increases bacteria and weakens the enamel protecting the teeth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. After eating xylitol, acid-producing bacteria fall as much as 90%, therefore the bacteria can’t stick to the surface of the teeth which decreases plaque buildup.
2. Reduces Ear Infections: It has been used as medicine for ear infections because it clears out excess earwax and inhibits the growth of harmful bacteria in the pharyngotympanic tubes.
3. Helps with Asthma: Since asthma is linked to chronic post-nasal drip, xylitol helps by breaking the cycle of bronchial inflammation.
4. Clears up Candida: Candida is an opportunistic fungus that feeds on sugars and other yeast-containing foods (foods that are aged, pickled, dried, fermented or cured).
5. Boosts Immune System: Xylitol increases our White Blood Cells, therefore boosting our immune health and protects us from chronic disease and bacterial infections.
6. Protects newborns from streptococcus if the nursing mother consumes this. It is proven to help decrease these oral bacteria by 80%.
7. Decrease Allergies and Sinus Infections: They now have a nasal spray made of xylitol because it decreases the harmful bacteria that gather in the cells of our nose.
8. Reduces Ovarian Cysts, PCOS,  and Breast Cancer: Consuming sugar creates high insulin levels which increase the production of estrogens, leading to an estrogen-dominant condition, and also interfere with healthy ovarian function. Insulin resistance is a major cause of a growing hormonal problem called polycystic ovarian syndrome (PCOS). Signs that the body is being exposed to higher levels of the male hormones include acne, loss of head hair, and an increase in body hair. Lowering insulin levels is crucial for not only treating PCOS but also resolving most other hormonal imbalances, including those leading to breast cancer. Xylitol is a natural insulin stabilizer. There are no sharp rises and falls in insulin levels such as occur with sugar.

Protein Waffles

Testimony of the Day

“Was diagnosed 8 years ago with what they figure to be life long depression and PTSD. From the first day, I was on meds, I looked forward to the day that I would find a way to stop them. I just never wanted the chemicals in my body but had to respect that I needed help and knew no other way to get better. I had healed a bunch before finding Maria. I had been able to discontinue antidepressants but not the anxiety meds. Then I found Maria. In just a few months have found an inner peace I never knew was possible. Thank you for lighting the way. I am overjoyed to be healing. Thank you for all you do for all of us.” – Pam

To start your path to happiness, click HERE. I’d be honored to help you too!



Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Trisha says:

    What are your thoughts on 100% Maple syrup?

  • Anonymous says:

    I would like to make my sons healthier waffles but one has food allergies (eggs, milk, wheat, soy and peanuts). Do you have any suggestions to replace the whey protein?

  • You could try this recipe: BUT I’m not totally sure…I haven’t tried it without eggs.

    1 cup fresh ground flax meal
    1/4 cup coconut oil
    1/2 cup of unsweetened almond milk
    1/2 tsp baking powder
    1 tsp stevia glycerite (or 3 packets of Truvia)
    1 tsp cinnamon
    1/4 cup water (or more almond milk)

    In a large bowl mix the flax meal and baking powder. In a small pan, melt coconut oil and add in milk. Add the cinnamon and Stevia, whisking well. Add wet to dry, and add water to thin the batter (I added roughly a quarter cup). Using a soup ladle, scoop about 2-3 T of the mixture into your waffle iron.

  • Anonymous says:

    What would you suggest as a substitute for the almond milk? My son is allergic to all nuts. Would regular milk work? What about regular white or whole wheat flour as opposed to the almond flour, or would you say to use the ground flax meal? Thanks!

  • I would use unsweetened Hemp Milk. ll the milk alternatives I like are listed here: http://astore.amazon.com/marisnutran05-20?_encoding=UTF8&node=21

    I don’t recommend grains at all. I would try phyllium husks or freshly ground golden flaxmeal.

    Happy Baking!

  • Mary says:

    Maria – With this recipe we can again eat waffles in our house! These are incredible! My husband who is picky beyond picky loves them.
    Instead of the Natures Hollow Maple Syrup, we tried the other syrup on your Amazon store by Totonac that is sweetened with Luo Han and Stevia. It’s incredible syrup for people who don’t tolerate xylitol. Thank you for your labor of love with this blog and your recipes. I pray that God richly rewards you for all your care and dedication to educating people.

  • Anonymous says:

    Do you really mean 1 Tablespoon Baking soda?? I can’t wait to make these!! I LOVE LOVE LOVE your blog!


  • Thanks!

    Yep, 1 tablespoon

    Happy eating!

  • Anonymous says:

    I remember Kelloggs offering a low carb waffle – was actually decent tasting, but didn’t stay on the market very long

  • Just made your protein waffles! You are a genius! Thanks!!

  • I just made your protein waffles! They are wonderful-thank you!

  • Mama Bucks says:

    Could I make these with coconut flour?

  • Anonymous says:

    Hello! I was introduced to your site by my sister. (she looks out for me, the best big sister out there!! I love her!!) I was told that I have PCOS a few years ago. The doctors’ solutions were to lose weight and keep it off, which has proven very difficult for me, or to take birth control pills, which don’t agree with my body, or to take metformin even though my blood work was very normal. I have done a candida cleanse in the past and it seemed to work very well for me. There were just a few problems; I had to take 30+ pills a day, it was expensive and I felt a little deprived. I am so glad my sister helps me research. What would you recommend for a candida cleanse that would be a little more friendly on the pocket book? Thank you so much for your time!!

  • Hi Maria: I tried this recipe this morning and the waffles were very dry and just awful! I see that you have another waffle recipe that differs a bit in the amounts but has the same ingredient list and was wondering if I would have better luck trying that one. I may also try the peanut flour waffles but have no experience with peanut flour. I am having a lot of problems baking gluten and sugar free. I have not had any problems cooking this way. I just ordered 3 more of your books and ordered a ton of stuff through your Amazon store to try and get all of these recipes right. I have not tried the Chocolate Zucchini brownies again but I did try your other brownie recipe and they were way too oily. Once I put them in the fridge they firmed up but they are more like fudge. They have a nice flavor but I was hoping to have a brownie and not fudge. I think I may have to use butter instead of coconut oil for that recipe. The coconut did overpower the chocolate when I used the oil. I seem to be having the most trouble when baking with almond flour. Any suggestions? I have the Bob’s blanched almond flour but I just ordered one from your store that might work better. Thanks in advance. I apologize for the lengthy message but I am frustrated (but not giving up).

  • Tricia says:

    We made these waffles this morning and the kids LOVED them! I did note in my cookbook that these waffles cooked very quickly…2 minutes or less. Any longer and they really browned up and dried out. We made the super power waffles last week and those required about five minutes to cook. Both are excellent! Thanks for all the awesome recipes and tips you share!

  • Lisa says:

    OH WOW…another major success! I just made these for Sunday morning breakfast and they are FABULOUS!!!!!! I can’t even tell you how good they were. Lovely texture and taste JUST like “real” waffles. I hope when you say a serving it’s 2 waffles…b/c that is what we ate. I didn’t have time to make the whole batch, I’m going to save it and make them when I return home from church. Hopefully it’ll still be OK. I will be making these OFTEN! Thanks again for a wonderful recipe!!!

  • vikings says:

    this doesn’t list protein, is that because there is none, or did you forget it, the other waffle recipe with coconut flour and 4 eggs has 12.2 g protein. why would this have none. Thanks. I made the coconut flour and 4 eggs waffles a while ago and they were ok but runny. Tonight i made these waffles with the almond flour and 2 eggs, they were wonderful. kids (16 and 15 year olds) even asked for more. Often when i try one of your recipes i get some grumbling but these waffles were a hit. But wondering about the protein. If no protein then i will try the coconut flour recipe again. thanks for all you do for us !!!!

  • vikings says:

    great news. This recipe has more protein and its the one we liked better! Thanks.

  • Trisha says:

    I bought myself a waffle iron yesterday as I want to try waffles whenever I see one on a low carb blog. These were my first try. I am wondering how dry or moist yours really are. I like them OK, but I would love to love them 🙂 They were very dry. The cooked in around 3 min, and were more browned than I expected. I used Bob’s Red Mill Almond Flour/Meal. My two thoughts on what to chg on a second try are getting straight Almond Flour. And then cooking them with the iron set lower. Any other ideas ?

    • I have heard from a couple people that Bob’s Red Mill doesn’t work well in recipes. It seems to be drier than other almond flours and even has different nutritional information than others. I use Honeyville and NOW brands and they work great. 🙂

  • Rosalee says:

    Hi Maria, I love your blog! I tried making these waffles and while they looked amazing they tasted really gritty. I think it was the protein powder I used. I live in Canada so I can’t order the Jay Robb protein powder you recommend off of the Amazon store and it’s not available in the Canadian one. I will keep searching various health food stores for it, but in the meantime, I think I will only use half of the protein powder. Any suggestions on what to replace the other half of the protein powder with? Thank you for sharing these recipes and nutritional information.

    • Yes, all protein powders are not equal. You could try more almond flour until you get the batter the right thickness. Happy Baking! 🙂

    • Rosalee says:

      Thanks I will give that a try 🙂

    • Anonymous says:

      o.k. I finally have it perfect! the reason they stuck and were way to brown, and a terrible consistency was the “other than” jay robbs whey protein that I used. what a difference the jay robb made, it just doesn’t work without it. thanks again, I love it! k.j.

    • Thanks for letting me know K.J. I always use Jay Robb. 🙂

    • Anonymous says:

      Hi, I just made these with the Jay Robb egg white protein and honestly we haven’t liked a single thing made with the protein powder – they all taste like styrofoam to us. I’m not that happy, as it was so expensive and my husband is out of work right now. Is there a difference in results between the whey and the egg white powders? I’m on limited dairy at the moment which is why I spent the money on the egg white protein.
      Heather from Canada

      • Kaye Stain says:

        We made these twice, and like you they turned out like styrofoam both times. My husband joked we could use them alternatively for sponges 🙁 Very dry and we tried all sorts of cooking times. And I am a seasoned baker and cook using alternative ingredients.
        BUT, we love Maria and many of her other recipes and the jay robb egg white protein powder for the super shamrock shakes and lattes and the tropical syrup!! As for baking with it, no-go so far.
        Also, Maria has another flax waffle recipe posted that the whole family loves 🙂

    • Sorry you didn’t like them. There isn’t a difference in recipes between egg white and whey protein. Have you tried the shamrock shake or pumpkin mixer? Those are great with Jay Robb. 🙂

    • Anonymous says:

      Thanks Maria, I was thinking I might just have to drink the protein powder so as not to waste it, as we just can’t get past the texture of using it in baking. I’ve had good success with some of your other recipes though, so we really appreciate that.

    • Thanks! It also gives a wonderful texture to my Pizza crust! 🙂

  • Anonymous says:

    Works great with homemade almond meal… if you do not have Jay Robb… this recipe might not work.

    Toasts like regular bread and makes great sandwich replacements.

  • Della says:

    Hella, my waffle maker died, would these work as pancakes?


  • Anonymous says:

    Hello Maria: I made these waffles this morning and while I like the taste, the texture was very airy, crunchy and too light. I used 2 kinds of almond flour (not Bob’s) and they whey protein I had on hand which is Jay Robb unflavored whey protein isolate. I just added some vanilla extract. Is there something else I should have done to make them more dense, like increae the almond flour. The texture was just not right. Thanks for commenting. I love some of your other recipes especially the sub rolls and the flappers with caramel sauce (OMG!)

    • Thanks! These are intended to be nice and crispy (that’s the way my husband likes them). If you like them more dense, you can try adding more almond flour or try a difference waffle recipe of mine. 🙂

  • Lil Miz says:

    I mamde these last night using Honeyville blanched almond flour. I didn’t have Jay Robb whey, but I had another type of whey and used it and it worked great. My waffle iron is too big to get these waffles out without a little tearing, but it was old and not heating evenly anyway, so we will replace it with one like the one you recommend in your Amazon store. I thought these were incredible. I put just a little homemade strawberry puree/syrup on it and they tasted a lot like strawberry shortcake. I’m thinking I could decrease the almond milk amount and make drop biscuits from this same recipe. I saved leftover waffles and they are in the freezer. We’ll try them as a toaster-waffle, easy breakfast next. We gave up Eggos a long time ago, and it would be great to have a healthy version of them back.

    I’ve tried three of your recipes now and they have all turned out great for me and my kids like them. I’m so pleased! I’m trying to transition my family to a healthier diet and your recipes are a big help!

  • Christy W. says:

    I have made these several times and have found that with 100% almond flour they do come out quite dry and crumbly. However, if mixed with 1/2 almond flour and 1/2 organic spelt flour, (I have even done 1/4 spelt flour and 1/4 quinoa flour), they are much less dry and crumbly. True, there are more carbs that way, but you still have a much healthier waffle all around! I also add ground flax seed to give it even more of a nutritional kick. I love to make a big batch and freeze them for a quick breakfast when I have little time before work. They are fantastic with fresh fruit!

  • Ania says:

    Can you make these without any protein or whey powder?

  • Destiny says:

    And children? I think my kids would eat healthy waffles, if I allowed real maple syrup.

  • Anonymous says:

    You can get jay Robb at low carb canada online.

  • mickey says:

    how do you get your waffles to not stick to the iron? ive tried everything ugh!

    • Maria Emmerich says:

      It has to be a very hot iron. We actually had issues with one of our and the other which is hotter didn’t. 🙂

  • Teresa says:

    Hi Maria,
    I have a question. I made this recipe last night and the waffles were fantastic! My question is about portion size. I have a Belgian waffle maker and it takes a lot of the batter to fill it up. So, would I count one section of the entire waffle as a serving?


  • Rebecca says:

    Hi is one or two waffles a serving?
    Thank you
    And there delicious by the way

  • Jackie says:

    These are the BEST low carb, gluten free waffles I have made, and I’ve tried a lot. They are the closest to ego waffles. Thank you soooooo much😋

  • Nicole says:

    What is your opinion on Fiberyum mixed with maple extract for syrup? I have been using it for months…

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