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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 157.5
  • Total Fat: 5.0 g
  • Cholesterol: 33.2 mg
  • Sodium: 254.8 mg
  • Total Carbs: 8.9 g
  • Dietary Fiber: 1.2 g
  • Protein: 18.9 g

View full nutritional breakdown of Protein Waffle One-two-three calories by ingredient
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Protein Waffle One-two-three

Submitted by: IRONORCHID
Protein Waffle One-two-three

Introduction

This is a very fast and easy to cook, healthy and nutritious waffle for breakfast, lunch or brunch. It is only one serving but you will not need seconds, believe me, it will make you full especially when served with Greek yogurt, honey and fresh fruits and berries. I recommend using fresh citrus zest as it is a natural, powerful and fresh flavor ingredient. And if you need several waffles just double the ingredients, triple, quadruple etc. :) This is a very fast and easy to cook, healthy and nutritious waffle for breakfast, lunch or brunch. It is only one serving but you will not need seconds, believe me, it will make you full especially when served with Greek yogurt, honey and fresh fruits and berries. I recommend using fresh citrus zest as it is a natural, powerful and fresh flavor ingredient. And if you need several waffles just double the ingredients, triple, quadruple etc. :)
Number of Servings: 1

Ingredients

    1 egg white
    1 tbsp. (10 grams) Whey protein (I have Twinlab 100% Whey Protein Fuel Vanilla Slam)
    2 tbsp. (15 grams ) Oatmeal flour (old fashioned oats grinded in a coffee grinder)
    3 tbsp. (45 grams) Farmer cheese (I have Friendship farmer cheese)
    1 tsp. orange (lemon) juice
    a pinch of fresh orange (lemon) zest
    cooking spray, waffle maker, electric mixer

Directions

In a coffee grinder grind the oatmeal till it becomes powder.
Separate the egg; we’ll need only the egg white.
Put the egg white in a bowl, add orange (lemon) juice and whey protein and beat with an electric mixer at a high speed for 1-2 minutes. The mixture should be liquid and have no lumps. If you don’t dissolve the protein powder well you’ll feel it on your teeth in the waffle.
Grate the orange zest, mix it in.
Add farmer cheese and mix everything together well. The batter should be without lumps.
Add the oatmeal flour and mix it into the batter with a wooden spoon. Set it aside.
Heat up your waffle maker. Spray it with a non-stick spray. Pour the batter and cook the waffle.
Serve the waffle immediately with Greek yogurt, honey and fruits or as you usually prefer.

Number of Servings: 1

Recipe submitted by SparkPeople user IRONORCHID.






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Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    thank you very much, excellent food for the exercising person.....often healthy bars high in protein are high in fat and sugar....yummy, I love food so this will fill me nicely after a workout..... thank you very much for sharing... - 4/18/10

    Reply from IRONORCHID (4/18/10)
    Thank you very much for such a lovely comment!


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  • What is Farmer cheese? Is this available at most grocery stores? - 1/7/12

    Reply from IRONORCHID (1/9/12)
    You'll have to look for it carefully but it is worth of an effort. :)
    http://www.friendshipdairies.com/product
    s/farmer-cheese.html
    http://lifeway.net/Products/Cheese/Farme
    rCheese/FarmerCheese.aspx


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