Four Ingredient Protein Waffles

Recipe by Mandy Pagano

Recipe originally published on on 10/15/21. It has been lightly edited for re-publication.


This is a very quick and easy recipe that I came up with while on a recent carnivore cut program. The nutshell: I’m training for another 5K and wanted to get off a little extra weight to lighten my load, so to speak, so I cut out all plant foods for twelve weeks and ate almost nothing but meat and eggs. The almost part is where this recipe fits into the picture. It comes together in a jiffy and filled me up until dinner after a fasted run.

Notes: You can easily make this your own by adding some flavored extracts and spices. You could also use a different flavored protein powder, so don’t feel limited.

I used the vanilla whey protein powder from Perfect Keto, which adds a lot of stability and a little crunch to the waffle. Of note— and this is pretty important— is that you need to use a straight up protein powder that contains NO COLLAGEN. Trust me, I tested several protein powders and any collagen blended into your protein powder is going to turn these waffles into a melty, gooey, sticky mess that will not end in waffle happiness, but will most certainly end in scraping the heck out of the divots in your waffle maker. Don’t use collagen.

If you can’t get the Perfect Keto brand powder, that’s OK. You’re looking for one that’s pre-sweetened (with friendly sweeteners, obviously) and is around 2 total carbs per every 24 grams (should be approx. 1 scoop). It doesn’t have to be exact, but if you want the macros to be close, you need your powder to get close. If you’d like to use an unsweetened powder and add your own liquid stevia or whatnot, that’s cool, too. Remember: No Collagen!

[tasty-recipe id="4091"]

Four Ingredient Protein Waffles

  •  Author: Mandy Pagano
  •  Prep Time: 3 minutes
  •  Cook Time: 5 minutes
  •  Total Time: 8 minutes
  •  Yield: 6 waffles
  •  Cuisine: American
  •  Keywords: comfort-food, family-favorites, kid-friendly, carnivore, protein-powder


  • 48 g (approx. 2 scoops) Perfect Keto vanilla whey protein powder
  • 1 tsp baking powder
  • 3 tbsp sour cream
  • 1 large egg
  • Coconut or avocado oil spray to grease the waffle iron
  • (optional) 1/4-1/2 tsp each your favorite extract (apple is nice this time of year) and cinnamon or similar spices, if desired


  1. In a small bowl, whisk together the protein powder and baking powder.
  2. Add the sour cream and egg to the bowl (and any other flavorings you’d like) and whisk until it comes together into a smooth batter. It takes a good minute or so of whisking before it smooths out so don’t be concerned if it looks iffy when you start.
  3. In a pre-heated waffle iron (Dash or similar), lightly spray a little oil on the top and bottom of the iron then add approx. 2 tbsp batter and close the lid. Let it cook until it’s mostly stopped steaming and it looks golden and crisp when you lift the lid.
  4. Gently remove the cooked waffle and repeat, lightly spraying the waffle iron in between every 1-2 waffles to prevent sticking. You should get 6 small, round waffles per recipe.
  5. Serve as desired and enjoy!


  • Serving Size: 3 waffles
  • Calories: 185 cal
  • Fat: 11.2 g
  • Carbohydrates: 3.7 g
  • Protein: 18.9 g

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