Protein Waffles

By August 22, 2012 August 3rd, 2021 Breakfast, Vegetarian

 Testimony of the Day

“I have been following Maria closely for a couple of years now.  I adapted over time to her grain free/sugar free lifestyle.  It definitely didn’t happen over night for me, but within time it became an easy habit.  Last August I decided to purchase a package with Maria because I still felt there was a major missing link to my healing.  I knew I was eating pretty good, but I was still having a lot of issues: depression, anxiety, major cravings, sleep issues, a few extra pounds, etc.  I felt like there was something off with my hormones so that is what led me to purchase the package with Maria.  Once I purchased the package Maria sent me a long questionnaire to fill out online.  By the next day she had gotten back to me with a detailed list of supplements to be taking. She also recommended some blood work to have done to test for deficiencies, etc. I ordered the supplements that day (warning-not cheap but so worth it!). I also started eating according to the meal plan she sent, which made it so easy.

I am not exaggerating when I say that I felt improvements almost instantly. Within the first week I felt like a new person. I wasn’t completely “cured” but I was well on my way. 
It has now been almost 5 months since I contacted Maria. I am off meds for depression, I sleep so much better, and my anxiety is pretty much gone. I feel happier and more at peace now than I have in years.  My sleep still continues to improve. For me, that was the thing that took the longest to change. I went from sleeping about 4 hours a night and now I am up to between 7-8 each night. For me that is awesome!  I still hope to reach a full 8 hours or more on a consistent basis, and I think I will get there soon.
I would have to say working with Maria is the best money I have ever spent. Mentally and emotionally I am at the best place I have ever been in my life.  I am a better wife and mother in so many ways.  I didn’t realize how debilitating my anxiety and depression were until I started feeling good.  I wake up happy every day now!  I could never put a price on that. -Cami”

Click HERE to start your journey to a keto-adapted diet!



These crisped up really nice. I plan on doubling the batch next time to keep in my freezer for an easy breakfast in the toaster!

2 cups almond flour
1 cup Vanilla Egg White Protein Powder
1/2 tsp Celtic sea salt
1 TBS baking powder
1 1/2 cup unsweetened 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. Enjoy! Makes 10 waffles.

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


Maria Emmerich

About 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.".


  • A says:

    perfect for a Sunday morning!

  • Nutritional info: makes 16 single waffles. Each with 66calories, 1.9carbs, and .75fiber.

  • birrdieface says:

    Maria – these look so yummy! Sorry it took me so long to get back to you about your ice cream comment, but I finally did! I didn’t know how to check and see if I had any comments, but I just figured it out today and I was like OMG look at all these comments! lol

  • april says:

    Mmm now I want a waffle maker!

    I have a couple q’s for you! I’d like to find out my metabolic type but I’m not sure how to go about this. I’ve done a couple free quizzes online but they didn’t tell me much.. you seem to be the expert on it so I’d love to hear any info!

  • Well, it is really complicated and only use it if there is a weight loss issue. I find other tricks work better. I focus on the brain chemicals first.

    The purine content in protein helps.

  • Tracey says:

    These look delicious and easy!

    After you combine the wet and dry ingredients separately, do you just mix them together to pour into the waffle iron?

    Any idea if you can make up this batter in advance and freeze it like you can with lots of other waffle batters?

  • I’m guessing you could freeze the batter… But I’m not sure. I always make the whole batch and freeze the waffles like EGO waffles;)

  • Anonymous says:

    Maria, You have a terrific site and great recipes. These waffles look teriffic. I have a question about the amount of liquid being used. 1.5 cups of Almond Milk and 2 eggs seems like a lot of liquid when I compare it to your Almond Flour Waffles which have only 4 eggs and no liquid.


  • True, but the whey acts like a binder… It works, I promise;)

  • JQ Bancroft says:

    Do you know you can substitute oil in place of the two egg yolks? I have some egg whites in my freezer I’m looking to use up!

  • JQ Bancroft says:

    Update: Made them this morning with egg whites (and coconut milk in a carton instead of almond milk) and they were great!) plus an extra 2 teaspoons of melted butter. Family loved them!

  • Yeah! That makes me SO happy!!!

  • Anonymous says:

    Delicious! Thank you!

  • Anonymous says:

    These are WAY too good! Haven’t enjoyed waffles in so long. I added a little stevia and just ate them “as is” without syrup or butter. YUM!

  • Thank you for your kind words!

  • Anonymous says:

    I made these today and they were too dr but still yummy! I will try making them with a little extra liquid next time. Thanks for the great recipes 🙂

  • Thank you for taking the time to write;)))

  • I made these last night and they were amazing…crispy, delicious & more waffle-liscious than I could have hoped for. The best part is that I didn’t feel like crap afterwards!! Seriously, who needs crummy prepackaged foods when you can eat like this?

  • hndmommy says:

    I made these this morning using my Belgian waffle maker. I cut the recipe in half and the batter made 2 huge waffles! I ate one and 6 hours later I am still not hungry. Wow! So yummy. Really the best low garb waffle recipe I have found. This will be a regular breakfast treat for me. Thank you!

    • Thanks! Glad you liked them. They do keep you full for a long time! 🙂

    • Anonymous says:

      I finally tried these and loved them. a little tricky on time to cook, and the problem of sticking. I uses an olive oil spray first, and it did not work at all. the I tried a butter spray, it worked fine. I will eventually try with the coconut oil spray. thanks! k.j.

  • Anonymous says:

    These are yummy! Nice and light, too. Thank you for sharing! I plan to try the coconut milk and egg whites route next time since those are usually what I have on hand. I topped with a no-sugar blueberry sauce I made. Yum!

  • Ann B says:

    These look awesome!

    One question though – what is the protein content per serving?


  • Pauline says:

    After reading all the great reviews I’m not sure what happened to mine. They completely fell apart in the waffle maker until I couldn’t even get them out! Tasted good but so crumbly I think I wasted half just trying to remove them from the waffle maker. Anyone have any suggestions what might have happened?

  • Anonymous says:

    can you substitute coconut milk for the almond milk?

  • Wow Maria, thank you for your great blog and recipes. I’m just starting to learn to eat this way. I don’t have a waffle iron. Do you think I can make pancakes out of this?

  • Maritza says:

    I found the same recipe but with 2 different quantities. Which one is the correct recipe? This one or this one: http://mariamindbodyhealth.com/protein-waffles-and-facts-on-eggo-waffles/

    • cemmerich says:

      This recipe is older. I would do with the other one. It has been tweaked for better texture. 🙂

  • Maritza says:

    Thanks a lot! 🙂

  • C Lyons says:

    Caught the video just in time & used the 1C almond flour recipe for waffles. Used a bunch of CO and hot, hot waffle iron. Had difficulty removing @ first, then I let the waffle sit for an extra minute or two while the iron cooled and was then able to lift waffle out. The waffle has similar flavor to a pop-over. I’m wondering if decreasing recipe to 1 egg would work, or, increasing the almond flour by 1/4 -1/2 C (the other recipe calls for 2C) would give more bulk to the waffle? Anyway, it’s awesome to be able to have a waffle again and I am grateful for the recipe Maria!

  • C Lyons says:

    I’ve made both versions of this recipe. The results were the same for both recipes. The waffle creates a ‘shell’ in the waffle iron, browns nicely & left to sit for a minute or two in the iron before removing, I’m able to then extract the waffle. The final result though, is a crispy shell with no ‘substance’ inside, & a very evident egg flavor. I’d like to taste
    less egg & more waffle. Can I omit one egg? The pressure from the fork cutting for a bite causes the waffle to crush into small pieces. I watched the video, double-checked my ingredients…Anyone else have this experience? Is there a technique I’ve not mastered?

  • Amy says:

    We’re making this today as we speak! I am separating half the batter for savory waffles.
    *** Question for you: am I supposed to combine the melted coconut oil into the wet ingredients bowl? When I did this the coconut oil formed hard clumps because the batter is cold and it must’ve been pretty hot! Let me know – thanks!

    • cemmerich says:

      This can happen. You can either heat the oil a little or just mix it in as best you can. 😉

  • Stacy says:

    I don’t have the egg white or whey powder, is there something I can substitute?

  • […] med protein våfflor, perfekt att ta fram och rosta till frukost! Receptet kommer från bloggen Maria Mind Body Health. Hon gör många bra recept tycker jag. Hennes ”ersättningsprodukter” som t ex bröd, […]

  • Danielle says:

    Just made these for dinner and was shocked at how good hey turned out! I’ve been looking for more ways to sneak protein into my meals and this is definitely a keeper. They took less than five minutes to whip up and didn’t fall apart or anything. Nice crispy golden crust 🙂

    I put some chocolate chips in them, but next time I’ll do without. I forgot my protein powder has a godawful ton of sugar in it already so they really don’t need any extra sweetness.

  • sjanette says:

    In the list of your ingredients is standing 2 cups of almond flour but in your video you say 1 cup? https://vimeo.com/38189514

  • helen says:

    Just made these and they look beautiful, texture is perfect! They are however on the salty side…is that typical or did I perhaps make a mistake along the road somewhere?
    Cheers! And thanks for your recipes 😉

  • Michele says:

    Hi Maria,

    Just made these in my Hamelton Beach Belggium waffle maker and they came out perfect. They were crisp and not salty to me at all. The only change I made was to use unsweetened cashew milk and 1/4 tsp of vanilla because that was what I had on hand. I thought these were really good and would add some berries & whip cream on top next time. I got 4 1/2 large thick waffles out of the recipe.

  • Michele says:

    Whoops I misspelled Belgium.

  • Jackie says:

    Loved these waffles!!!! Best yet! Thank You!!

  • Jada says:

    We tried these waffles over the weekend with egg white protein powder and they are really good, but they are almost a bit “rubbery” do you think increasing the butter would help this? Thanks!

  • Sarah says:

    What do you think are better tasting waffles? These or your protein waffles?

  • Sarah says:

    Never mind… I just realized they are the same recipe!!!

  • Karen says:

    Would this recipe work for pancakes instead of waffles? My waffle iron is on the fritz.

  • Sharon P says:

    When I mixed these together the texture was thick like a scone, so I added a bit more almond milk. Still thick. Added water until I could use cookie scoop.
    So tasty!
    Gave up on my old Mickey waffle maker (was making deconstructed Mickeys). Cooking the rest of the batter pancake style. Still
    using the scoop as not thin enough to pour.

Free Email Updates

Don't miss any of our free content or sales!

We respect your privacy. We never share your information with anyone.