AngelyThe Healthiest Waffle in the World!
The perfect waffle doesn’t exist? Think again. I have crafted one of the healthiest waffles you could ever eat for breakfast. Healthy protein waffles that are fiber rich, protein rich, gluten free and guilt free! The bacteria in your gut are going to host a party after you eat these waffles. 🎉
The base of the waffle batter? Lentils, water, and flavor boosters (spices). Making your own frozen waffles from home is cheaper than buying the healthiest waffles at the store. My waffle recipe is also WAY healthier than the waffles at the grocery store.
I would highly recommend adding toppings when eating the waffles. Lentils are not known for their sweetness and they can have a strong bitter flavor. I don’t add sweetener to the waffle batter because I know I’m going to add sweet toppings and I can live without a sweetened waffle. Topping them with peanut butter, bananas, a drizzle of honey (or maple syrup), and lastly whipped cream makes you forget that you’re eating waffles made out of legumes!
How do my healthy protein waffles compare to store bought “healthy” waffles?
When compared to Kodiak Cakes and Kashi Frozen Waffles
My healthy protein waffles have…
- 65% more protein
- 160% more fiber
- 85% less fat
- 91% less sugar
Ingredients
Waffle Base:
- red lentils
- water
- cinnamon
- vanilla extract
- vanilla protein powder
- baking powder (optional if you want a fluffy waffle)
My (not so optional) toppings:
- Peanut butter (or almond butter)
- Bananas, or fruit of choice
- Honey or maple syrup
- Whipped cream
Why are lentils so healthy for breakfast?
- Lentils have a low glycemic index (GI). This means that when you consume them for breakfast your blood sugar doesn’t spike the same way it would if you ate a bagel.
- Lentils also cause a phenomenon called the “second-meal effect” which blunts the blood sugar spike from food consumed hours later at the next meal. 1 This means that if you ate lentils for breakfast but PIZZA for lunch your body is going to have a smaller spike in blood sugar during lunchtime thanks to those lentils!
What is this ✨ sorcery ✨ happening in our body?
How can our blood sugar not spike as high hours later? The bacteria in our gut feed off of fiber and when you feed your bacteria fiber rich foods they produce compounds like propionate which get absorbed by our bodies and give our stomachs a chill pill, slowing down the rate of sugar being absorbed. 1
If you feed your bacteria their favorite food (aka FIBER), they will repay you for it. It’s like when someone surprises you with your favorite food and you’re a lot nicer to them afterwards
Freezer Friendly you say? 🧊
Yes! Place the waffle without toppings into a ziploc bag and place in your freezer. To reheat the waffle just remove it from the freezer and place it in your toaster! Or place it in the microwave to reheat, totally up to you!
How long do they last in the freezer? A couple of months.
How long do they last in the fridge? 5-7 days
PrintHealthy Protein Waffles
These fiber-rich and high protein lentil waffles are the perfect healthy breakfast you can prep ahead of time! Freeze them and pop them in the toaster in the morning!
- Prep Time: 5 min
- Cook Time: 10
- Total Time: 15 min
- Yield: 6 small waffles 1x
- Category: Breakfast
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1 cup red lentils
- 2 cups water
- 2 tsp cinnamon
- 1 tsp vanilla extract
- 1 scoop of vanilla protein powder (I used Kroger’s Simple Truth Protein Powder Vanilla Flavor)
- 1/8 tsp of baking powder (optional for fluffy waffles)
Toppings:
- Peanut butter (or almond butter)
- 1 Bananas, sliced
- Honey or maple syrup, to taste
- Whipped cream
Instructions
- Add 1 cup of red lentils to a large container or mixing bowl. Add 2 1/2 – 3 cups of water to completely cover the lentils.
- Let the lentils sit in the water overnight. (can also do this during the day, the lentils only need to sit in the water for 3 hours)
- In the morning, drain the lentils and rinse them. Add the soaked lentils to a blender along with 3/4 cup of water. Blend and then add 1-2 more tbsp of water to obtain a creamy consistency. Blend again.
- Add the cinnamon, vanilla extract, and protein powder of your choice. You may add sweetener at this point if you would like. (I do not add sweetener to the batter because I will be adding sweet toppings later on!)
- Blend all of the ingredients until smooth. At this point you can add 1/8 tsp of baking powder (if you have some) and blend it again to make your waffle taste fluffier.
- Spray your waffle maker with some nonstick spray or olive oil. Add the lentil waffle batter to a waffle maker, cook for 7-11 minutes. I add a little more nonstick spray between each waffle to keep it from sticking.
- Note: Each waffle maker is unique, so be sure to check on your waffles at the 5 minute mark. These take longer to cook than normal waffles.
- Top your cooked waffle with peanut butter (or almond butter), sliced bananas, and a drizzle of honey or maple syrup. Finish it off with whipped cream and enjoy your guilt free waffle!
- This makes me 6 small waffles, I eat two and then freeze the other four! I can fit two square shaped waffles in one sandwich ziploc bag. They heat up nicely by popping them in a toaster! Freeze them plain without toppings and add toppings after reheating.
Notes
For vegan/dairy-free option: omit whipped cream or use a vegan whipped cream, and use a plant based protein powder.
Keywords: healthy protein waffles, high protein waffle recipe, high protein waffles frozen, low calorie high protein waffles, gluten free protein waffles
References:
1 Greger, M., & Stone, G. (2017). Lentils. In How not to die (p. 282). essay, Pan Books Ltd.
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Can’t wait to make this recipe!