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Super nutrient-dense and perfectly textured High Protein Waffles are THE best high protein breakfast to start your day (23g protein per large waffle)! With gentle fiber and so much nutrition, partially from beautiful oat flour, this recipe gives the body sustaining energy. This satisfying treat can also be used as a casual bread with lunches and dinners. (Use with savory foods, not just with sweet.)
High Protein Waffles are Gluten free, VAD and have a Vegan version. They’re: Nut-free, Dairy-free, Egg-free, contain no protein powder product, no soy; they’re Medium-Low Oxalate and high in Vitamin B1 (which helps with energy and digestion; most people are deficient).
In this recipe, I’ll share how easy it is to use dry red lentils to make a waffle batter in the blender. I promise: It’s so easy and fast, even if you’ve never used red lentils before!
This entire recipe is also really easy to make. You’ll love how fast it comes together, and how waffles are the easiest treat to make: Just put the batter on the iron and walk away, no standing over the stove top.
Meal prep option: Make the batter ahead of time, store it in the fridge, and quickly cook yourself a waffle each morning before you start your busy day. On extra busy days, cook the waffle to go; it’s great eaten out of a sack all by itself — flavorful (I like a little good salt sprinkled on top) and with a delicious consistency.
Ingredients in High Protein Waffles with Red Lentils
One of the most disappointing things about most protein waffle recipes is that they aren’t that high in protein, or they’re made with ingredients that aren’t that great.
This recipe elevates the whole concept to present waffles that are truly healthy to eat everyday — with ancient, simple, nourishing foods. These Super High Protein Waffles actually have 23g protein per large waffle! If you eat a smaller waffle, maybe with some meat protein on the side, they’re still an excellent source of protein, fiber and general nutrition.
To make these 4 big waffles, or 6 to 8 smaller waffles, you’ll need (See exact amounts and links to specific recommended ingredients in the Recipe card further below):
- red lentils — The gentle superhero of beans, in this recipe the red lentils are not precooked. They’re soaked (dry) in plain water, and then just puréed smooth in the blender, after which they create the base to the waffle batter. They cook as the waffle “bakes”. This method makes them easier to digest, super easy to use in the recipe, as well as very nutritious.
- water
- oat flour — One of my favorite staples! Full of valuable Vitamin B1 and gentle fiber.
- psyllium husk whole — A great ingredient for egg-free and/or low oxalate baking.
- sweet rice flour — A great ingredient for egg-free and/or low oxalate baking.
- gelatin, or flax seed meal for Vegan
- baking powder
- good salt <– This one’s the best (and so affordable with a great flavor): Contaminant free of ALL heavy metals from third party testing.
- olive oil (or other natural oil of choice, such as avocado oil)
How to make High Protein Waffles with Red Lentils
This make-ahead blender recipe allows you to throw two ingredients in the blender the night before, and then in the morning, blend and: Just plug in your waffle iron, mix the rest of the batter, and in 5 MINUTES you have an amazing High Protein Waffle for the best fast and easy Healthy Breakfast!
All of the leftover batter means that on following mornings, you have no mixing and zero prep. Just plug in the iron and let it do the work = wholesome 5 minute breakfast.
If you’re making this recipe for a family, it makes 4 really big waffles, or 6 to 8 smaller ones. This recipe could serve breakfast to a whole family for two mornings, depending on the size of appetites and if it’s the main or a side dish. Or, make a batch for just yourself for most of the week.
Instructions
- Four hours or the night before you plan to cook your waffles: Place water and dry lentils into blender. Soak the four hours or overnight. After soaking, when you’re ready to make the waffles, blend on medium speed about 30 seconds until puréed.
- Pour puréed red lentils into large mixing bowl, using a spatula to scrape it all. Add remaining dry ingredients on top, and oil to one side. Mix well with hand mixer. (It will be VERY thick batter, like sticky dough.)
- Plug in waffle iron. When heated, scoop on batter. Cook about 5 minutes, to desired crispiness. Serve! (I like these plain with just a little sea salt on top because I’m “extra healthy” and doing a detox diet. But the waffles are wonderful eaten the traditional way, with pure maple syrup, fruit etc on top. (I find the color varies: Sometimes they look and taste almost exactly like traditional white flour/oat waffles; other times (if the batter’s been exposed to air for longer), the waffles turn out with a characteristic delicate orange hue, like the red lentils; they taste the same and great either way.
Frequently asked questions
How do red lentil waffles taste
High Protein Waffles made with red lentils taste nutty. The waffles are rich and hearty, but also a little indulgent tasting, from all of the delicious ingredients. The recipe ratio uses more oat flour than red lentils, so you really get that sweet oaty flavor, as well as the nuttiness from the red lentils. The texture of the waffles is light, just how you’d want a waffle to be, with a crispy exterior and some level of nice tender chewiness.
Do the red lentils need to be pre-cooked
No, amazingly, red lentils benefit from the method you see used in this recipe: soaking, and then just the short cooking while the waffle “bakes”. Red lentils are prepared for market by having their outer casing removed, which also removes their anti-nutrients — and why most beans take longer to cook. We’re left with a soft gentle center that cooks more like a fresh legume, really fast. The result is an easier to digest bean that still gives us a bean’s nutrition.
Why are red lentils so healthy
You could argue that red lentils are THE healthiest bean. That’s because their seed coat has been removed, leaving behind the gentlest and most nutritious part of the bean, and taking away the part that is not gentle. Red lentils nutrition includes high protein, potassium, iron, fiber and folate. Meanwhile, red lentils are low in oxalates, anti-nutrients, vitamin A (which is now being challenged as a vitamin and shown to be toxic) and copper.
What else makes these Super High Protein Waffles healthier than other recipes
Firstly, this recipe has 23g of protein for one big waffle. Additionally, it has wonderful soluble and insoluble fiber, so much so, that if you eat these regularly, you’ll likely notice an improvement in your digestion and regularity (which is your body’s main means of detoxing). The oat flour, psyllium and red lentils all contribute gentle valuable fiber. Lastly, this recipe truly is nutrient dense, full of good vitamins and minerals, and void of dangerous plant toxins, PUFAs and/or sulfur that often plague “high protein” recipes.
What to eat with Super High Protein Waffles
Eat this waffle recipe the way you’d eat any other, how you like it. The recipe turns out very traditionally.
Top with pure maple syrup, fresh fruit and optional butter or coconut oil.
Or to go extra healthy, see how you like it eaten like toast, with just a little good salt on top.
Super High Protein Waffles (Gluten-free, Vegan option)
Equipment
Ingredients
- 1 cup red lentils
- 2-½ cups water
- 1-¾ cups oat flour <-- This brand is good.
- ½ cup psyllium husk whole <-- This brand is good.
- ¼ cup sweet rice flour <-- This brand is good.
- 3 Tablespoons gelatin <-- Use DISCOUNT code BEAUTIFUL10 at checkout for 10% off your entire order, or for Vegan: sub with flax seed meal.
- 1-½ teaspoons baking powder
- 1 teaspoon good salt <-- This one's the best, and so affordable with a great flavor: Contaminant free of ALL heavy metals from third party testing.
- 6 Tablespoons olive oil or other natural oil of choice
Instructions
- Four hours or the night before you plan to cook your waffles: Place 2-½ cups water and 1 cup dry lentils into blender. Soak the four hours or overnight. After soaking, when you're ready to make the waffles, blend on medium speed about 30 seconds until puréed.
- Pour puréed red lentils into large mixing bowl, using a spatula to scrape it all. Add remaining dry ingredients on top, and oil to one side. Mix well with mixer. (It will be VERY thick batter, like sticky dough.)
- Plug in waffle iron. When heated, scoop on batter. Cook about 5 minutes, to desired crispiness. Serve! (I like these plain with just a little sea salt on top because I'm "extra healthy" and doing a detox diet. But the waffles are wonderful eaten the traditional way, with pure maple syrup, fruit etc on top.)
Nutrition
Pin Gluten-free Super High Protein Waffles here:
Danielle says
Do you think I could use an egg in place of the gelatin and rice flour?
Megan says
Hi Danielle, you certainly can, yes. I can’t say that the texture of the waffle will be the same, but you should end up with a nice waffle still. I haven’t tried that sub to be able to tell you exactly the outcome. Let us know how it goes!
Ginny says
Why sweet rice flour? Ok to sub white rice flour for VAD?
Megan says
Hi Ginny, that organic sweet rice flour I link to is still VAD. 🙂 It’s there because it makes the texture of the waffle right: another name for that product is Sticky Rice Flour. It’s stretchy and stands in place of gluten or egg. Normal white rice flour will make a crumblier waffle.
Skye says
Megan, do you think this mixture would work as pancake mixture? I don’t have a waffle iron – I should really invest in one (which one do you have?). And second would white rice flour work in place of the sweet rice flour? I’m assuming so? Thank you! Excited to try this!
Megan says
Hi Skye, here’s the waffle iron I have: https://amzn.to/3XRJZjF I highly recommend it, and would pay the tiny bit extra for the insurance plan that’s offered with it, because in a few years if you see wear on it, they’ll replace it for free. So you can get a new waffle iron every 2.5 years, if needed. Most waffle irons only last one year if used regularly. We have tried MANY models, and until they finally create a waffle iron that’s stainless steel, we’ll keep buying this one, as it’s the best made and functions well. I do not think this recipe will work well as pancakes, but it might be okay. The batter is very thick, more like dough, so you’d need to flatten it a lot and cook over pretty low heat, but they might end up dense, as the waffle iron pushes steam into waffles, making them so light. Lastly, I promise to only use ingredients like Sweet Rice Flour if they are needed in a recipe, as I know none of us wants to buy a new pantry item if we don’t have to. But this flour is also called Sticky Rice Flour. It works in place of gluten or egg to create the perfectly texture waffle. Regular rice flour will create a crumbly waffle. My pleasure!
CocoS says
Thank you! Do you drain the lentils before pureeing?
Megan says
You’re welcome. No. Don’t drain. 🙂 Enjoy!
Rachael A Flynn says
You always have such creative and healthful ideas! Thank you!
Megan says
You’re so sweet, thank you, and my pleasure! 🙂
Darcy Danielson says
Hi Megan, Happy Springtime! I wanted to mention that I make your Masa Waffles all the time in my electric (Salton) non-stick waffle maker. They never stick. So I was so excited to whip up the Super High Protein waffles and they stuck – badly. I had brushed olive oil into the waffle maker as a precaution. Next I’ll try a no-oil approach and I’ll heat the pan for an extra long time. Do you have any suggestions for your waffle recipes to not stick to the waffle maker? Thanks, Darcy
Megan says
Hi Darcy, I’m so sorry to hear this! (And so glad you’re enjoying the Masa Waffles.) I don’t have this problem on my waffle iron, so I don’t know. I like your idea of heating the iron hotter, and then I would also add to cook them longer, if you did a shorter cooking time. Can you cook them for 6 or 7 minutes? Did you formerly try for 5 minutes? Other options: Add 1 extra T of psyllium to the recipe, and/or a little extra oat flour (2T?). Let me know how it goes.
Darcy Danielson says
Well, based on your recommendation of waffle maker, I’ve ordered a new one. In the meantime, I tried a stovetop belgian waffle iron and the dough stuck firmly to that one as well.
I’ll report back when I have success to share!
Megan says
Sounds great, Darcy!
Darcy Danielson says
Success! I’m now using a new Dash waffle maker and there is no longer a problem with the batter sticking to the appliance. YAY!
Megan says
YAY, Darcy, (hands clapping!!!), so glad! Thanks so much for sharing!
Linda Shaw says
At first I was like these are too dense, but 5 Star for the taste. and with Maple Syrup they were great!
I decided NOT TO USE a Belgian Waffle Iron but a flat KoJi Iron that makes flat pancake like discs.
I roll the dough into a ball, squash it as flat as I can, and then close the lid, squashing it even more.
I let it cook until it is crisp. I could use it like Naan Bread here, or even a torilla, but I wanted the crispy nutty flavor. I cut into squares and put in my dehydrator for crackers. LOve them! May add savory seasonings.
Megan says
Hi Linda, very fun to hear what you did! Thanks for sharing and so glad you enjoyed!!
Dorothy says
I’m wanting to make these waffles, and looking at the ingredients. Others asked about white rice flour; what about sweet rice flour in the same brand as the oat flour? It’s also organic and is less expensive.
Megan says
Hi Dorothy, yes!, that would be fine! 🙂
Dorothy says
I was mistaken, as it’s gmo free, but not organic. Since we’re using a small amount of flour, it might be best to get organic. Do you think this would sub well for regular white rice flour in some of your other bread recipes?
Megan says
Thank you for sharing that; it must be why I landed on that particular brand. I do always try to find the best size and price combo. You’ll see that the bag isn’t too large, so it’s for special recipes. I would not sub it in to other recipes because it does function differently, unless you need its properties (and the cost).
Dorothy says
That’s good to know! 🙂
Megan says
🙂