Low Carb Protein Waffle

High protein, higher fat and lower carb breakfasts have been sprawled across Instagram, health magazines and any other social media platform, come to think of it. Why? Well, with the rise of an increased awareness that, a bowl of Special K flakes may not actually help you on your way to getting into that little red bikini, there’s been a shift in almost the complete opposite direction of what was previously thought of as ‘diet friendly’. With big social media influencers turned healthy lifestyle guru’s such as Joe Wicks of ‘Lean in 15’ and Alice Liveing aka ‘Clean Eating Alice’ touting the health benefits and satiety of eggs, avocado and bacon for breakfast instead, social media has been inundated with endless pictures of ‘yolk porn’ and avo-toast.


But lower carb breakfasts aren’t just for those wishing to shed a little of the winter blanket. Having a higher protein/fat breakfast can also, ironically it would have seemed 20 years ago, make you feel more energised and more alert (yes, even before that daily vat of coffee). Obviously it depends on the individual – everyone’s bodies function differently. But also what you’ve got planned activity wise for the day ahead. For instance if you’re heading to the gym to do a big strength session involving heavy compound lifts, or you’ve got a very labour intensive job, a lower carb breakfast might not be as well suited to you as it would be to someone with a 9-5 desk job.


Anyway, enough breakfast discussion as although this would be well suited to a breakfast, hence the schpiel above, I had this the first time as a sort of..snack?! But then I did in fact meal prep some for a breakfast when I had an early start for uni the next day.


You can also make this into a sweet waffle really easily. Check the notes below for both savoury ingredient substitutions and sweet. There are so many possibilities! I’ve listed the ones that cropped up in my head…mainly sweet I’ll admit, but hey, have you scrolled my blog or Instagram feed?! I’ve got the biggest sweet tooth going.


  • 20g unflavoured whey/casein blend (I used Quest Nutrition)*
  • 6g coconut flour
  • 7g sunflower seed flour*
  • 30ml egg white
  • 30g greek yoghurt
  • 80ml milk
  • 1/2 tsp psyllium husk
  • 1/2 tsp baking powder
  • pinch salt
Optional add-ins:
  • 1/4 tsp garlic granules
  • 1/4 tsp dried chives
  • chopped spring onion


  1. In a bowl, combine all of the dry ingredients. Add the wet and mix together until you get a smooth batter. It should be fairly thick.
  2. Heat your waffle iron up and spray well with oil. Dollop all of the batter in and close the lid. Allow to cook for about 4 minutes. Meanwhile, fry up an egg if that’s what you’d like to top it with!


(waffle only): 160 calories, 9g carbs, 29g protein, 2.4g fat, 4g fibre, 1.4g sugars

  1. If you’ve not got Quest Nutrition’s protein powder, I would recommend substituting 50:50 whey protein:casein protein, ideally with a pinch of xanthan gum, for the best alternative.
  2. The sunflower seed flour is a high protein flour and works very similarly to to Sukrin’s reduced fat almond flour. That would be the best substitute, but also oat flour should work well.
  3. Milk – I used almond milk but any would work.
  4. Switch up the flavourings – I went for garlic and chive. How about chilli, paprika or cheese?
Make it sweet!
  1. Use a flavoured protein powder in place of the unflavoured.
  2. You can still use the sunflower seed/reduced fat almond flour if you wish, or how about using peanut flour, cocoa powder, lucuma or maca powder instead?
  3. Flavourings – caramel extract, vanilla extract, almond extract, peppermint?!
  4. Sweetness – I use stevia drops or flavdrops (Myprotein) the majority of the time, but coconut sugar or granulated sweeteners are good sugar alternatives too.
  5. Flavour combination ideas:
    • chocolate mint (cocoa powder, chocolate protein, peppermint extract), top with chocolate sauce and mint Oreos.
    • salted caramel (any non-fruity flavour protein, salted caramel extract, lucuma powder), top with protein peanut caramel, salted caramel sauce, or a sugar free syrup.
    • banana and peanut (banana whey, peanut flour, banana flavdrops), top with peanut butter and caramelised banana coins.
    • cinnamon raisin and apple (vanilla whey + cinnamon, cinnamon stevia drops, sub yoghurt for apple sauce, raisins), top with caramelised apple slices and squirty cream

I’m making myself hungry now so I’ll leave you with just those 4 ideas before my laptop gets water damage via drool. I’m social! Don’t forget to tag me in your re-creations on Instagram and Twitter, I love seeing them!



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