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    Recipes » Keto Breakfast Recipes » Keto Protein Waffles – Only 4 Ingredients!

    Published: Oct 12, 2018 · by: jenniferbanz · As an Amazon Associate I earn from qualifying purchases

    Keto Protein Waffles – Only 4 Ingredients!

    These actually crispy low carb and keto waffles are packed with protein. Use your favorite whey protein powder, eggs, water, and baking powder to make these delicious and healthy protein waffles.

    Protein Waffles

    I am obsessed with food that can be made with protein powder and these Protein Waffles are no exception.  This simple recipe uses only 4 ingredients to make 2 large waffles that are crispy, super tasty, and packed with protein!  What’s even better is that these are keto waffles, too!  Let’s go!

    Some other protein powder recipes I have on the blog are Protein Pancakes and Protein Pudding.  You should definitely check them out!

    You can also add protein powder to bulk up my keto oatmeal.  It is so good!

    HOW TO MAKE PROTEIN WAFFLES

    Pull out your waffle maker and get it pre-heating and spray it with cooking spray.

    This is literally the easiest keto waffle recipe you will ever make.  All you do is mix together 1 scoop of vanilla Premiere Protein powder, 1 egg, 1 teaspoon baking powder, 3 tablespoons of sour cream, and a pinch of salt.  Thats it!

    I then poured half of the mixture into the waffle maker and let it do its thing.

    Protein Waffles Recipe

    I’m not sure if you can tell, but these low carb waffles are actually crispy!  I was so stoked!

    What I love the most about these protein waffles is that they only use 4 ingredients and there are no oats or bananas.

    Kids love them too!  This is so much healthier for kids and they taste great!  My daughter ate them for breakfast this morning and I am elated that she has had a nutritious breakfast that won’t give her a sugar crash.

    Another thing I am excited about is this sugar free syrup.  It doesn’t have any aspartame or sucralose…it’s made with monk fruit!

    protein powder waffles

    ⭐ Did you make this Keto Protein Waffles Recipe?  Tag me on Instagram so I can see! @lowcarbwithjennifer

    protein powder waffles

    Keto Protein Waffles - Only 4 Ingredients!

    These actually crispy low carb and keto waffles are packed with protein. Use your favorite whey protein powder, eggs, water, and baking powder to make these delicious and healthy protein waffles.
    4.52 from 25 votes
    PRINT RECIPE PIN RECIPE
    Course: Breakfast
    Cuisine: American
    Keyword: gluten free, recipe for protein waffles, waffle recipe using protein powder
    Prep Time: 2 minutes
    Cook Time: 5 minutes
    Total Time: 7 minutes
    Servings: 1
    Calories: 252kcal

    INGREDIENTS

    • 1/2 Cup Whey Protein powder (Click here to see my favorite on Amazon)
    • 1 Egg
    • 3 Tablespoons Sour Cream
    • 1 teaspoon Baking powder
    • pinch of salt
    • butter and sugar free syrup for serving
    US Customary - Metric

    INSTRUCTIONS

    • Heat your waffle iron on medium and spray with cooking spray.
    • Mix the protein powder, egg, sour cream, baking powder, and salt in a medium sized bowl until fully combined.
    • Pour half of the batter in the waffle iron (for smaller waffle irons, pour less batter), and cook according to your waffle irons directions.
    • Serve with butter and sugar free syrup.

    WATCH HOW TO MAKE IT

    JENNIFER'S TIPS

    Nutrition per serving: 252 calories / 8g fat / 8g carbs / 2g fiber / 36g protein
    • You can try this with other protein powders but I cannot guarantee it will work.  I have heard that Quest protein powder works well for protein recipes.
    • I updated this recipe to using sour cream instead of water.  I found the resulting waffles to be even tastier.

    NUTRITION

    Calories: 252kcal
    Previous Post: « Keto Meatballs with Bacon Tomato Sauce
    Next Post: Sweet and Savory Keto BBQ Rib Rub »

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      Recipe Reviews




    1. Janice Langlinais says

      March 15, 2021 at 9:53 am

      Could you use unsweetened plain Greek yogurt instead of the sour cream? That’s what you use in your almond flour muffins and it really works well so wondering if I would work well here too.

      Reply
      • jenniferbanz says

        March 17, 2021 at 9:27 am

        Yep!

        Reply
    2. Jamie says

      February 27, 2021 at 10:18 am

      5 stars
      These. Are. Amazing.

      Reply
    3. JB says

      February 17, 2021 at 10:54 pm

      5 stars
      Great base recipe for add ins. We added psyllium husk and ground flax for texture and unsweetened whey isolate and it worked great. Next time we will add butter or coconut oil to the batter because they were a little on the dry side for us but that’s not surprising because of our tweaks. Thanks for posting this!

      Reply
    4. Priscilla M Blanchard says

      February 16, 2021 at 4:49 pm

      5 stars
      Recipe says 1 egg. Video shows 2 eggs. With one egg, the batter is stiff, pastry-like. With 2 eggs it was actual batter. Made 2 regular size waffles. SO GOOD!!

      Reply
    5. Roberta M Romano says

      February 14, 2021 at 8:12 am

      5 stars
      Simply Awesome

      Reply
    6. Neil says

      February 01, 2021 at 2:41 pm

      5 stars
      Tried these and substituted the cream with SKYR and they were amazing – fantastic recipe and only 10g of carbs.
      Thanks for my new favourite breakfast waffle recipe!

      Reply
      • Sandi says

        February 21, 2021 at 7:49 am

        5 stars
        I made this from the description at the top…1 scoop of my protein powder is nowhere near 1/2 cup so they were very airy and crsipy, but still really good!. I also added a splash of vanilla and some cinnamon for some flavor. Will try measuring next time for a little more dense waffle. Thanks Jen!

        Reply
    7. Megan says

      January 21, 2021 at 11:17 pm

      I never comment on recipes, but I had to let you know how great these are. I’ve been making them constantly. I do add like three tablespoons of MCT oil to make them mire dense. Thank u!

      Reply
    8. KAREN WOLF says

      January 20, 2021 at 10:29 am

      I have a mini waffle maker, but I think you are talking about a regular size waffle maker? If so, I could probably make double the amount of waffles with your recipe they wil just be smaller. I cannot wait to try these!

      Reply
    9. Susan J says

      January 16, 2021 at 1:06 pm

      Can’t wait to try. I love your recipes, Jennifer!

      Reply
    10. Janine says

      January 16, 2021 at 7:56 am

      4 stars
      I followed recipe but swapped sour cream for plain Greek yogurt and added a splash of vanilla extract. These came out great!

      Reply
    11. April says

      January 10, 2021 at 10:44 am

      Does the sour cream add some moisture? I just tried a different recipe that’s just protein powder, egg, and water and it’s like chewing a mouthful of crispy protein powder! ? Your recipe sounds better!

      Reply
    12. Sarah says

      January 03, 2021 at 10:44 am

      5 stars
      Seriously so delicious. I’ve been keto for 8 years on and off and never tasted any treat as good as this. I feel like this was exactly what I needed for a sweet tooth. I used keto ratio yogurt because I didn’t have sour cream on hand. That worked great. Then I used gold star protein powder and that worked out really well. I then made my own syrup using erythritol cooked it in frozen blueberries and then added xanthan gum to thicken it. So hopefully that inspires more creativity for others. This was SO GOOD. I never comment on pinterest but this was worthy of high complements to the chef!

      Reply
    13. Samantha Wilson says

      December 07, 2020 at 10:52 am

      Very rarely, do protein recipes I find online work out. These came out PERFECT! I used chocolate peanut butter whey protein, because that’s what I had at the house. These are delicious and so crispy. Thanks a lot!

      Reply
    14. Julie Kuyper says

      December 06, 2020 at 10:15 am

      I made these with Sparta Loopy Fruits Protein Powder – delicious!

      Reply
      • Stephanie NUNEZ says

        January 22, 2021 at 1:26 pm

        Trying with Performing Fruity Cereal powder now 🙂

        Very fluffy and light, would like a little more chew but great flavor!

        Reply
    15. Debbie Breslow says

      November 21, 2020 at 1:05 pm

      Could I use yogurt in place of sourcream? Recipe sounds great and I just bought some of the Premier protein powder and a mini waffle iron, so freakin’ cute 🙂

      Reply
      • jenniferbanz says

        November 21, 2020 at 4:21 pm

        Yes, love that idea!

        Reply
        • Karen Dunbar says

          January 01, 2021 at 1:04 pm

          4 stars
          Hi Jennifer, Made these today but I’m a bit confused about recipe. In the narrative it says add 1 scoop protein powder but in the version to print it says 1/2 cup of protein powder. Curious as to what is right. I always read the print version so I used 1/2 cup which made my batter extremely thick so I watered it down to be pourable. Anyway, it was good (all I had was chocolate plant based protein…smelled like a chocolate cake!) Thanks for clarifying and Happy New Year!

    16. Sher says

      October 10, 2020 at 10:35 am

      5 stars
      I used Quest cinnamon crunch protein powder, minus 2 tablespoons which I added 2 T of ground flax meal for added fiber (4 gm) to equal the half cup. I added 1 T melted butter to the mix and half a tsp of vanilla. These were very good and tasted great on their own or with sugar free syrup. The consistency is the closest to a wheat flour waffle that I’ve tried in low carb cooking. The recipe made three mini dash waffles. Thanks for the great recipe!

      Reply
    17. Michaela says

      September 24, 2020 at 11:43 am

      1 star
      Literally just evaporated into nothing leaving a huge mess and no waffles

      Reply
    18. Ellen Adkins says

      August 09, 2020 at 7:42 am

      I do not have sour cream on
      Hand right now,can I still use water
      Instead??

      Reply
    19. Megan Bain says

      August 01, 2020 at 12:54 pm

      So good! Added tablespoon of melted coconut oil and splash of lemon Extract

      Reply
    20. Cindy Flores says

      July 04, 2020 at 8:59 am

      So how many net carbs per serving? Is it 6?

      Reply
    21. Amanda says

      June 22, 2020 at 11:21 am

      Quest protein worked great! Do you think the sour cream could be subbed for Greek yogurt?

      Reply
      • jenniferbanz says

        June 26, 2020 at 11:35 am

        Yes, sour cream or greek yogurt will work

        Reply
    22. Sally says

      June 13, 2020 at 8:01 pm

      Loved them! Hate the taste/texture of almond flour, so these are perfect. Yum!

      Reply
    23. Chris says

      June 13, 2020 at 2:57 pm

      Yummy! I’ll have to try the sour cream as well! I add a tbsp of melted Kerrygold (or any other butter) to the batter as well. Makes it moist and keeps it from sticking to the waffle iron!

      Reply
    24. Kitty says

      June 09, 2020 at 10:55 am

      2 stars
      Came out beautiful, but tasted like garbage! Had to pour lots of syrup on them to make them go down. Bleh!

      Reply
    25. Erika says

      June 07, 2020 at 11:24 pm

      I don’t have sour cream right now. Would cottage cheese work as a substitute?

      Reply
      • jenniferbanz says

        June 08, 2020 at 10:56 am

        I think It would!

        Reply
    26. ess kaye says

      June 05, 2020 at 7:44 am

      making them now. thanks for the recipe up front. it AGGRAVATES me to go to a site for a purpose and have to skroll 3 pages of nonsense to get to the point of the matter.

      Reply
    27. Mer says

      May 11, 2020 at 12:58 pm

      I followed your recipe exactly but what I turned out with looked like pie dough not waffle mix. Not sure what went wrong…

      Reply
      • Vicky Lanning says

        November 22, 2020 at 10:34 am

        I really enjoyed this recipe. As I began I wasn’t sure about the consistency but as I continue to mix it I saw it become aThe batter. I also chose to use 3TB of greek yogurt. I put some pumpkin spice in for flavor. The waffle was definitely crunchy and a good consistency for a waffle. Thanks for this!

        Reply
    28. Rline says

      May 02, 2020 at 9:05 pm

      The Orgain organic protein powder (vanilla bean) works just as great!

      Reply
      • jenniferbanz says

        May 03, 2020 at 11:44 am

        Thats good to know! Thank you!

        Reply
    29. Alisha says

      April 27, 2020 at 6:36 pm

      5 stars
      I made these Waffles and they came out perfect and taste amazing. So happy I came across this recipe and now can actually eat keto friendly Waffles that actually tastes good!

      Reply
    30. Theresa says

      February 09, 2020 at 7:40 pm

      5 stars
      I tried these with 310 nutrition protein powder and they came out AMAZING thanks for sharing this recipe

      Reply
    31. Kiki says

      February 01, 2020 at 9:33 am

      5 stars
      Thanks for sharing these were so much better than any “keto” waffles I’ve tried and they were crispy !

      Reply
    32. Julia Slaman says

      January 28, 2020 at 4:55 pm

      do you have a nutrition label for this reviepe?

      Reply
      • jenniferbanz says

        February 03, 2020 at 9:51 am

        No as it depends on the protein powder that is used

        Reply
    33. Rod Farrace says

      January 08, 2020 at 9:41 pm

      I made the protein waffles but turned out dry. I used Gold Standard Whey Protein. Instead of sour cream I used 3 tbls of low fat vanilla yogart and little more than half a cup of the protein powder, 1 egg, 1 teaspoon of baking powder, a pinch of salt and little vanilla extract.
      They cooked in about 3 min. not the recommended 5 min..
      So where did I go wrong?
      Rod

      Reply
      • Summer says

        April 26, 2020 at 11:00 pm

        It’s probably the little bit of extra protein powder that dried it up. Instead of yougurt which may not keep things as moist as sour cream, just try to sub for a low fat sour cream and try again

        Reply
    34. Darlene Bukowski says

      October 13, 2019 at 11:29 am

      5 stars
      My go-to recipe! Made these today and they were excellent. The batter was little thick so instead of more sour cream, I added a tablespoon of applesauce. The taste w the vanilla protein powder was perfect, and the recipe made 4 Chaffles!

      Reply
    35. ben amend says

      August 15, 2019 at 5:43 pm

      what is the recommended measurement when using water instead of sour crème?

      Reply
      • jenniferbanz says

        August 16, 2019 at 7:47 am

        3 Tablespoons

        Reply
    36. Janell says

      July 14, 2019 at 10:37 am

      4 stars
      I used JYM cookie crunch protein powder and Fage 0% Greek yogurt instead of sour cream. Great flavor but very dry. Next time I’ll add more yogurt or almond milk. Thanks for sharing the recipe:)

      Reply
    37. Megan says

      June 14, 2019 at 9:29 am

      I made mine savory by putting bacon bits and cheddar cheese in the batter, then put an over-medium egg and some salsa on top. De-lish!

      I also tried making pancakes with the batter in a small, nonstick skillet, and they turned out thin but very tasty. I think if you omit the baking powder, this could be a great crepe recipe.

      Thank you for sharing! You’ve helped start my day off well! 🙂

      Reply
    38. Chase says

      May 16, 2019 at 1:48 pm

      any idea on if these would freeze well? Id love to make a huge batch and just pop them in the toaster to crisp them up! thoughts!?

      Reply
      • jenniferbanz says

        May 19, 2019 at 12:48 pm

        I am not sure. If you try it please let me know how they turn out!

        Reply
      • Shawn W Jurgens says

        May 11, 2020 at 7:36 pm

        Yes, I make a big batch that lasts me a week or 2 in the freezer

        Reply
    39. Quincy Vickers says

      May 16, 2019 at 10:00 am

      4 stars
      I followed this recipe but used the purely inspired organic protein powder in the chocolate flavor. I ended up having to use about 2 tablespoons more water than recommended to get to the right consistency. These turned out great though! Next time I may add a tiny bit of cocoa powder to amplify the chocolate taste. Great recipe for keto!

      Reply
    40. Mena Attwa says

      May 06, 2019 at 10:43 pm

      These were delicious but a bit dry, do you have a recommendation to make them less dry?

      Reply
      • jenniferbanz says

        May 08, 2019 at 12:22 pm

        I actually just tested this and I think adding a little less water and 3 tablespoons of sour cream or greek yogurt to the mix makes them less dry.

        Reply
    41. Brandy Powell says

      May 05, 2019 at 3:53 pm

      5 stars
      Made these today. FANTASTIC!!

      Reply
    42. Alexander says

      May 05, 2019 at 9:55 am

      Could have been my protein mix which I drink daily but these tastes straight bad. It was hard to gut one down this morning. Dry, flavorless with that dry protein aftertaste

      Reply
    43. Eliza says

      April 18, 2019 at 7:59 am

      Do you think a plant based protein powder would work? I am not one for whey protein and I use plant based, but really want to try these waffles!

      Reply
      • jenniferbanz says

        April 18, 2019 at 1:36 pm

        Yes, but make sure it is a protein powder you like the taste of!

        Reply
      • Julie says

        May 17, 2019 at 2:23 pm

        I used a plant based protein, but I used more water

        Reply
    44. Maria says

      April 15, 2019 at 9:32 pm

      I don’t have a waffle iron. Could I make a pancake instead? Thanks.

      Reply
      • jenniferbanz says

        April 17, 2019 at 9:44 am

        yep! That works too!

        Reply
    45. Kathi says

      April 06, 2019 at 6:54 am

      5 stars
      I just made this with Gnarly vanilla protein powder and they are great. I just got a Dash mini waffle maker and I was able to get 6 mini waffles from this recipe. Thanks so much!

      Reply
    46. Carlette Winfrey says

      March 27, 2019 at 8:44 pm

      5 stars
      The GNC total lean shake protein powder shake is excellent-French vanilla. My son came downstairs said who are you making a cake for? I made 3 thick waffles in my mini Dash waffle maker. I’m going to cut them in half and make a breakfast sandwich.

      Reply
    47. Brenda says

      March 20, 2019 at 9:05 am

      I made these this morning g for breakfast and they are FABULOUS! The batter was very thick at first but I just kept adding water 1 tbsp at a time until I got a waffle consistency. I got two perfect waffles out if the batch. Added some chopped pecans before closing the waffle maker, buttered them and used Walden Farms SF maple syrup. Best Keto breakfast I’ve had in a long time! Thanks. This is a keeper.

      Reply
    48. Ang says

      March 16, 2019 at 8:24 am

      1/2 cup was way too much! We don’t have a scoop and this was like play doh.

      Reply
      • jenniferbanz says

        March 16, 2019 at 10:09 am

        Did you use the recommended protein powder?

        Reply
    49. Andrea Les says

      March 03, 2019 at 9:11 pm

      Can you modify the recipe using the premier protein shake instead of powder? Just curious how that may work?

      Reply
      • jenniferbanz says

        March 05, 2019 at 1:18 pm

        I don’t think that would work

        Reply
    50. Shanah says

      February 01, 2019 at 1:20 pm

      Have you substituted egg whites for the whole egg? Looking to cut the fat.

      Reply
      • jenniferbanz says

        February 02, 2019 at 9:54 am

        You could definitely do that

        Reply
    51. Auguste says

      January 29, 2019 at 6:05 am

      I am willing to blame my protein powder but these tasted like sweet vanilla cardboard… very dry and hard, couldn’t even be saved by the chocolate syrup.
      I used Muscle Feast Whey protein Isolate. Next time maybe will try Pea protein powder

      Reply
    52. Rose says

      January 17, 2019 at 12:40 am

      5 stars
      I tried this recipe today and I’m in LOVE!! I use an unsweetened Organic plant based Protein. It is the best one I have ever had. I did tweak the measurements a little with the protein by adding 2 Scoops instead of one and no salt. The consistency was perfect. I have a small waffle iorn and it made three perfect waffles! I was good for 5 hrs! It’s a grate way to change it up from shake form! Can’t wait to try some fresh diced fruit next time! The possibility are endless.

      Reply
    53. Linda Travis says

      January 13, 2019 at 11:04 am

      4 stars
      I just tried this with Body Fortress chocolate protein powder, and that was very tasty too! A little dry, but that might be fixed by cutting down the cooking time just a little (I cooked it 1 minute less than usual, but I suspect I could have decreased it more), and maybe topping it with butter, which I don’t generally use on my waffles. I also tried adding raisins, which added quite a nice flavor and a little “chew,” but the batter is so thin that it would probably be better to sprinkle raisins, nuts, whatever on top of the batter in the griddle once you’ve got it poured. Mixed into the bowl, the raisins all sank to the bottom of the batter and came out pretty much all at the same time. So my husband got almost all the raisins!

      Reply
    54. Susan Shepherd says

      January 01, 2019 at 1:39 am

      What do you consider a scoop? I saw in another comment someone said it was a half scoop, but my scoop is more like a quarter cup.

      Reply
    55. Contessa Shaw says

      November 28, 2018 at 5:34 pm

      sorry I am looking to buy my protein powder in bulk.. how much is a scoop?

      Reply
      • jenniferbanz says

        November 30, 2018 at 8:59 am

        1/2 cup

        Reply
        • Susan Shepherd says

          January 01, 2019 at 1:37 am

          My scoop looks more like a 1/4 cup

        • jenniferbanz says

          January 02, 2019 at 12:05 pm

          I use 1/2 cup

    56. Lily says

      November 02, 2018 at 10:04 am

      Thank you for this idea using protein for waffles and your pudding was delicious

      Reply
      • jenniferbanz says

        November 03, 2018 at 8:49 am

        Thank you, Lily!

        Reply
    57. Jillian says

      October 31, 2018 at 9:42 pm

      5 stars
      I loved how simple these waffles were to whip up. Definitely will be making them again!

      Reply
    58. Justine Howell says

      October 31, 2018 at 4:32 pm

      5 stars
      OMG so good and perfect when I am out of mix!!

      Reply

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