Healthy Quinoa Protein Waffles

Gluten-Free Quinoa 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)

16 minutes

4 minutes

20 minutes

Yield: 2 Waffles*

Serving Size: 2 Waffles

280 (vs. 400 calories at IHOP)

4.5g (vs. 20g at IHOP)

Healthy Quinoa Protein Waffles (sugar free, gluten free)


  • 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


  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!


*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

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.



Like this recipe?  Then you’ll LOVE the DIY Protein Bars Cookbook!  With 48 dessert-like protein bar recipes, full-color pages and photos for every recipe, you’ll never think twice about buying protein bars from the store again.  See this page for more information on the book, including the Table of Contents, some sneak peaks and sample images.

DIY Protein Bars Cookbook – Jessica Stier of Desserts with Benefits

Order it from Amazon here!

28 comments on “Healthy Quinoa Protein Waffles

  1. Looks delicious! 🙂

  2. 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?

    • Jessica | Desserts with Benefits

      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!

  3. 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!

    • dessertswithbenefits

      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!

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

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  11. 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 😛

    • 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!

  12. 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.

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  14. Paul Anderson

    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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  16. Jessica…..will powdered egg whites work with this?

  17. Do you know if whey protein would work? Thanks!

    • Jessica-
      I’m afraid whey protein doesn’t work the same as brown rice protein. Brown rice protein absorbs a lot of liquid and thickens up the batter. However, if you’re up for some recipe testing, give whey a shot!
      I hope this works out for you, I’m crossing my fingers! 🙂

  18. In my experience, these waffles had an outstanding flavour, but along with Jasmine, mine also stuck to the waffle maker (I have the same type as her as well) and they also stuck to the pan when I made them into pancakes as a last resort! I think the problem was that because there is pretty much zero fat, they just absorbed the oil I used on the waffle maker. Having a healthy source of fat IS OKAY (and even beneficial for you!) and if I were to make these again, I would just substitute the applesauce for melted coconut oil or butter.
    All around these still were great, and had a wonderful source of protein! Thanks for the recipe, Jess!

    • Jade-
      I’m glad you liked the waffles! I guess I’m the only one who gets lucky in the kitchen with this recipe then… my waffles never stick! Sorry about the waffles sticking to the pan. Good idea with the coconut oil/butter instead of the applesauce, I hope that works out for you next time!
      Thanks for making the recipe 🙂

  19. These look amazingggg! Is there a replacement for quinoa flour? Maybe buckwheat? Thanks!

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