Protein Waffles!  Now HERE’S a healthy breakfast!

healthy protein waffles

Both soft and moist without the butter, buttermilk or oil.

healthy protein waffles

Both sweet and comforting without the refined white sugar and excess calories.

healthy protein waffles

Yes, I’m serious.  These guilt-free Quinoa Protein Waffles are free of high-glycemic white sugar and added butter or oil.  Plus, they’re high in fiber and protein!

healthy protein waffles

High quality nutritional aspects, such as the ones listed above, will leave you feeling full and satiated for hours.  Best of all, no crazy cravings, sugar rushes and sugar crashes.

healthy protein waffles

Yeah, feel free to add a gallon some pure maple syrup on top (no fake “maple” stuff here)

healthy protein waffles

This is the kind of breakfast your mom (and doctor!) will be proud of you for eating.  These waffles might be a quick and easy breakfast food, but it sure ain’t IHOP or McDonalds!

Healthy Quinoa Protein Waffles (sugar free, gluten free)

Prep Time: 16 minutes

Cook Time: 4 minutes

Total Time: 20 minutes

Yield: 2 Waffles*

Serving Size: 2 Waffles

Calories per serving: 280 (vs. 400 calories at IHOP)

Fat per serving: 4.5g (vs. 20g at IHOP)

Healthy Quinoa Protein Waffles (sugar free, gluten free)

Ingredients

  • 34g (1/4 cup) Quinoa Flour
  • 21g (1 scoop) Vanilla Brown Rice Protein Powder (I used SunWarrior)
  • 1/4 tsp Double Acting Baking Powder
  • 1/2 cup Unsweetened Vanilla Soy Milk
  • 15g (1 tbs) Unsweetened Applesauce
  • 1 Large Egg White
  • 3 packets Truvia (or sweetener of choice)
  • 1 tsp Cinnamon
  • 1/8 tsp Salt

Instructions

  1. Preheat your waffle maker to one notch over medium heat.
  2. In a small bowl, whisk together the quinoa flour, protein powder and baking powder.
  3. In a large bowl, whisk together the milk, applesauce, egg white, truvia, cinnamon and salt.
  4. Dump the dry over the wet and whisk together well.
  5. Spray the waffle maker with cooking spray.
  6. Pour half of the batter into the waffle maker and cook for 30 seconds. Flip upside down and cook for ~2 minutes.
  7. Flip back upright and check on the doneness, cook additional time if needed (it took me 3-4 minutes total for each waffle)
  8. Douse with maple syrup and EAT!

Notes

*Depends on what waffle maker you use, but for this waffle maker it makes two.

This recipe is: sugar free, low fat, high fiber, high protein, gluten free!

Recipe adapted by: Gracious Pantry

http://dessertswithbenefits.com/healthy-quinoa-protein-waffles/

I thought I would compare the nutrition stats of this recipe to another waffle.  I then thought of IHOP, a horrible restaurant that I used to go to all the time as a kid.  I compared my recipe’s nutrition label to the IHOP Simple & Fit Belgian Waffle (HAHA, what an stupid name for a heart-attack-inducing breakfast)

Healthy Quinoa Protein Waffles  Healthy Quinoa Protein Waffles

I’m pretty satisfied with the Desserts with Benefits nutrition label!  Not so sure about the IHOP one…  Just one waffle has 400 calories, and that’s not even include the butter they add on it for serving.  The IHOP waffle also has 20g total fat, 11g saturated fat (the unhealthy kind) and 1g of TRANS FATS (*gasp* that’s the unhealthiest kind that causes cancer, disease, stroke, etc).  Oh, and to top it all off, it also has refined white sugar.  Please, someone tell me why they call it “SIMPLE and FIT”  ????  Who the hell thought of that?

Anyways, so while ONE waffle at IHOP has 400 calories, TWO waffles from Desserts with Benefits has 280 calories.  Because these waffles are low in fat I am free to top the waffles with a bunch of chocolate chips  ;)  When I’m in a serious chocolate mood I spread on some Homemade Dark Chocolate Almond Butter!

healthy protein waffles healthy protein waffleshealthy protein waffles

I guess I know what my breakfast is going to be all weekend.

Labels: Applesauce, Breakfast, Brown-Rice-Protein, Egg-Whites, Gluten-Free, High-Fiber, High-Protein, Low-Fat, Nutrition-Label, Quinoa-Flour, Single-Serving, Sugar-Free

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Comments (12)

  1. Silje: September 20, 2013

    Looks delicious! :)

  2. Julie: September 20, 2013

    Hi, those look amazing! Cannot wait to try them… I was wondering if maybe if I could use flaxseed in place of the egg white? Maybe 1 tablespoon mixed with 3 tablespoons of water?

  3. dessertswithbenefits: September 20, 2013

    Julie-
    In my personal waffle-making experience, I haven’t had much luck replacing egg whites. Egg whites seem to add a crispy texture to the waffles, and flax eggs tend to make them soft and sometimes even soggy. If you don’t mind a pancake-like texture in waffle form, feel free to try the recipe using the flax egg. If you do try the flax egg though, I would recommend using 1 tbs flax + 2 tbs water instead of 3.
    Good luck!
    -Jessica

  4. April: September 21, 2013

    Hello, this recipe looks incredible! I am also interested in a possible substitute for the egg white- if you have any suggestions that would be great! Thanks!

  5. dessertswithbenefits: September 22, 2013

    Hi April,
    I’m sorry to say that in my experience with waffles, I never really have much luck replacing egg whites. Egg whites seem to add a crispier/firmer texture to the waffles, and flax eggs tend to make them soft and sometimes even soggy. Flax eggs give waffles a pancake-like texture. You can possibly try the Ener-G egg replacer? If you decide to go with a flax egg, try using 1 tbs flax + 2 tbs water. Good luck!
    -Jess

  6. Dom: September 29, 2013

    I love everything about this recipe! Thank you thank you for sharing… Can’t wait to make these

  7. dessertswithbenefits: September 30, 2013

    Dom-
    Yay I hope you like the waffles!
    -Jess

  8. jasmine: January 7, 2014

    Hi Jess,

    I’ve tried this recipe but it seems to stick to my waffle maker. I have the ones where you open and close (non-rotary) is there a reason why it would stick (even if I”ve sprayed it) ? it splits the waffle in half.. and i have to dig it out. Is the consistency runny?

    Yummy nonetheless :P

  9. dessertswithbenefits: January 10, 2014

    Jasmine-
    Oh no, I’m sorry! That’s strange… the batter shouldn’t be runny, it should be like a mixture between muffin batter and pancake batter. Do you weigh the ingredients out or measure them with measuring cups and measuring spoons? That could be the difference, I always use a kitchen scale in my recipes. If you try the recipe again and the batter is still runny for some reason, try adding 1 tbs of ground flaxseed or another scoop of protein powder to the recipe to thicken it up a bit and add some binding power.
    Hopefully this helps!
    -Jess

  10. JanetS: February 5, 2014

    Please read the ingredient list of all products such as Truvia. The mix of erythritol and rebiana goes through a patented process that is controlled by the same big companies that manage aspartame. The result is an artificial substance. Look for a stevia sweetener that consists solely of stevia. Make sure that your soy milk doesn’t contain inflammatory carageenan and other gums for thickeners. Read the ingredient lists on the back/side of all packages! Vote for real healthy food with your dollars, food that your body will recognize and not react to over the long haul, as a foreign invader.

  11. dessertswithbenefits: February 6, 2014

    Janet-
    You can use whichever sweetener you like, if you want to go with stevia, feel free to use it :)
    Yes, soy milk should always be natural, organic, non-GMO, etc.
    -Jess

  12. Paul Anderson: July 5, 2014

    Quinoa is the best source of slow burning carbohydrates. Only a cup of cooked quinoa is enough to provide 8 grams of protein, 5 grams of fiber and 220 calories. It is the best food that can be taken to shed some pounds and become fit. If you do not have this in your pantry yet, just go and get it right now!

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