ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Quick and Easy High Protein Pancakes and Waffles

Updated on February 17, 2019
MyFunHealthyLife profile image

Daniel is an award-winning composer/author/publisher and public speaker. He speaks about life's difficulties in an inspiring way.

Fast and Easy, High in Protein!

I look for quick, healthy recipes that are very flavorful. And after I've completed a good workout, I'm hungry and ready for food! Getting the right balance of protein, carbohydrates, and fats after a workout are actually important, particularly if you're in training for an event, or just trying to stay at your peak of health. This recipe is loaded with healthy proteins and carbs in a good balance. Adding in healthy fats is just too easy. That can be in the form of toppings and other add-ons to your breakfast.

Many high protein pancake and waffle recipes use whey protein powder which I find really doesn't cook well at all. Not only does it give the final product a rubbery texture, but heat also alters the taste of the protein somewhat, creating disappointing taste results. After a great workout, you want to reward yourself with something delicious and healthy, and this recipe by far is the one that fulfills that personal demand for me.

Depending on your choice of toppings, you can avoid all the sugary possibilities by choosing simple, tasty options, described below.


• 1 cup uncooked oatmeal. (Non-instant or instant are fine)

• 1 cup low fat, or fat-free cottage cheese)

• 4 eggs

• 1/4 teaspoon vanilla extract

• 1/4 teaspoon ground cinnnamon

• 2 packets, or 1-1.5 teaspoons sugar substitute


Combine all ingredients in a blender until completely smooth, for about a minute. If you don't have access to a blender, a mixer will usually work, but you may need to mix the batter longer to achieve a smooth consistency batter.

In a pinch, when I didn't have either a blender or mixer, I used a whisk. Honestly, it's possible, but it's an additional workout!

Achieving perfectly smooth batter isn't a deal killer in this recipe. My experience is that it seems to be a little forgiving, but it depends on what your taste palette demands in texture.

Using 1/4 measuring cup, pour onto griddle or frying pan for pancakes. Cook until golden brown or bubbly on top, then flip and finish cooking the other side.

Makes 4 to 6 pancakes, depending on size.

For Waffles:

Follow the directions above. Sometimes waffle batter needs to be a slightly thinner consistency to get the nice texture you hope for. You can use a little water or skim milk as needed to achieve the right consistency. While certain types of oil can be very healthy, I don't recommend adding oil to this recipe. Not only does it add more calories, but as most healthy oils heat, their chemical make up is changed and they become toxic. Also, spraying the waffle iron with nonstick cooking oil adds some of those calories, so to avoid adding more, I recommend not adding any other oil.

Spray hot waffle iron with nonstick cooking oil before pouring batter onto the iron.

Makes about 4 waffles.


Top with fresh fruit, no-sugar maple-flavored syrup, peanut butter (good, healthy fats!) or another healthy choice that you like. One tablespoon of peanut butter will give you 16 grams of healthy fats, for a total of about 188 calories.

If you want to sweeten your fresh fruit a little, use a teaspoon of Splenda, or another sugar substitute. (Put the fruit in a bowl and stir in the sugar substitute. The fruit will become juicier.)

No-sugar jams or jellies are a nice possibility. For something different, sprinkle some lemon juice and some sugar substitute on your waffles or pancakes. You'll be surprised at how refreshing it is!

Additions to Your Breakfast:

If you want to add scrambled eggs, use a low or no cholesterol egg substitute, cage-free eggs, or, if none of those are available, use 1 egg yolk per 4 eggs, discarding the other 3 yolks, using the 3 egg whites.

You can also include turkey bacon if desired. Lean ham is also a good option.

Since the batter and fruit will have all the carbohydrates you need, it's best not to add additional foods like cereals, breads, etc.

If you add fruit juice, remember it's also principally carbohydrates and natural sugars.

Nutrition Facts:

Nutrition facts for two pancakes or two waffles*:

Calories: 321

Fats: 3 grams

Carbohydrates: 49 grams

Fiber: 4 grams

Protein: 27 grams

* Numbers are approximate.

© 2013 Daniel Carter


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)