Protein Waffles

3 Ingredient Protein Waffles {without Protein Powder}

December 9, 2022

This delicious 3 Ingredient Protein Waffles recipe made with just three ingredients: Cottage cheese, oats, and egg whites. This whole recipe has 34 grams of protein! Perfect breakfast to start your day.

So, when I make something like these protein waffles for breakfast, they definitely hit the spot. Balanced perfectly with carbs, protein and fat, they are perfect for hitting my macros and helping me maintain my weight loss.

These waffles are in fact, is the EXACT same recipe I use for the low-calorie pancakes I make ALL the time! Originally, a Body for Life recipe that I’ve been making since the 90’s.

But, it also makes for some great waffles! The recipe can be scaled to any size, because it’s always equal parts of the three ingredients.

  • Fat-free cottage cheese
  • Dry oats
  • Liquid egg whites

For the calories and macros I got for this recipe today, I used 1/3 cup of each. But, like I said, you can scale it for any amount!

I also added a packet of powdered stevia this time, but I’m not sure that it was enough to really taste it. Plus, if you put ANYTHING sweet on top of these waffles, you probably don’t need the waffles themselves to be sweet.

I’ve also used vanilla extract and other zero calorie sweeteners. There is more I’m going to try, but for today, I just wanted the classic pancake recipe as a waffle! Simple and basic, which is what I do best in the kitchen.

3 Ingredient Protein Waffles

Recipe by: Amy Roskelley of Health Beet
Makes 1 Serving
Prep Time: 5 minutes: Cook Time: 5 minutes: Total Time: 10 minutes


  • 1/2 cup fat-free cottage cheese
  • 1/2 cup oats
  • 1/2 cup liquid egg whites


  • 1 pinch powdered stevia or any zero calorie sweetener

Possible Waffle Toppings

  • 1 cup sliced strawberries
  • 2 tablespoons whipped cream


  1. Blend cottage cheese, oats, egg whites, and zero calorie sweetener in a blender.
  2. Spray a waffle iron with nonstick spray, and cook waffles.
  3. Top with fruit and whipped cream.

Nutritional Info

Calories 300; Carbohydrates 32 grams; Fat 3 grams; Protein 34 grams

Amy Roskelley is a health & fitness professional and owner of Health Beet

Protein Waffles
Amy Roskelley


Amy Roskelley is a health & fitness professional with a Bachelors of Science in Community Health from BYU. She is a Certified Personal Trainer (ACE), Certified Personal Chef (IAP), and Certified as a Nutrition & Wellness Consultant (AFPA). She is the founder of the health and fitness blog, Health Beet and the creator of many low calorie recipes author of weight loss books. Read more articles by Amy!
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.