Breakfast · Pancakes & waffles

Protein waffles

Name: Protein waffles
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: 2 cups oatmeal, blended to flour; 2 scoops, vanilla whey protein; 1 cup nonfat Greek yogurt; 3 egg; 3/4 cup whole milk; 2 1/2 tsp baking powder; 1 tsp vanilla extract; 1/4 tsp salt; 1 1/2 tbsp butter, for the iron

The waffle rebuilt around Greek yogurt and whey: same crisp shell and soft middle, roughly three times the protein and a third less butter. Freezes and toasts like a shop waffle.

Time: 25 min (10 prep + 15 cook)
Servings: 4
Per serving: 368 kcal
Protein: 27 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

2 cups oatmeal, blended to flour160 g
2 scoops, vanilla whey protein60 g
1 cup nonfat Greek yogurt250 g
3 egg150 g
3/4 cup whole milk180 g
2 1/2 tsp baking powder10 g
1 tsp vanilla extract5 g
1/4 tsp salt2 g
1 1/2 tbsp butter, for the iron20 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Blend the oats to flour, then blend in everything else to a thick, pourable batter. Let it stand 5 minutes — the oat flour needs to drink.
Heat the iron properly and butter it. Protein batters stick more than flour batters, so brush every round.
Cook a minute or two longer than a regular waffle: whey browns fast on the outside while the middle is still wet, so medium heat beats high.
Cool on a rack — stacked hot, they steam themselves soft.

Alternative

Wafflesthe classic butter waffle21

Why this score

moderately filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

29% of kcal

56% water

11 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 1472 kcal goes into the pot, 837 g of ingredients comes out as ~700 g of food → 210 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 210
Protein: (29%); 15 g
Fat: (30%); 7 g
Carbohydrates: (41%); 21 g
of which sugar: 3 g
Fiber: 2 g
Sodium: 420 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More breakfast

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.