Plant Based Protein Waffles 1


At first impression, this might seem like a high maintenance recipe. Nope. Super easy and you can swap out whatever tickles your fancy. After unpacking, I found a compact waffle griddle (below)… After the blowing the dust off, I was on a creative mission to feed my craving of something sweet. I had some plantains and thought they would be the perfect base for a waffle.

Lately, I have been preferring to eat my carbohydrates in the evening after my day to determine how much I’ll need to replenish. I find that focusing on fat and protein throughout the day keeps my blood sugar in check, brain energy high, and makes it easier to stay lean. Plus this has a stress-reliving effect on me – knowing that I am getting a treat without any guilt at night time. AND I sleep better!!!

 

My goal with all of my recipes is to eat based on my demand. In most cases I like to prevent blood sugar spikes by choosing ingredients that are lower glycemic while providing fiber, healthy fat, and protein for sustained energy.

IMG_1067

 

Remember, it’s easy to add a source of sugar to something if you want that energy load or really desire that sugar fix. I believe it makes more sense to choose ingredients that contribute to health while still entertaining the taste buds.

 

What’s special about these waffles?

Dairy-free, egg-free, gluten-free AND low sugar

Wouldn’t be nice to eat waffles or pancakes everyday? Yes it is wonderful because it doesn’t require a mess and takes about 5 minutes. Yes 5 minutes. Make a couple extra and throw them in the freezer with some frosting in the middle – Protein, fiber, and healthy fat set you up for sustained blood sugar that should keep cravings at bay.

 

Make ahead for a delayed treat..

Waffle sandwich is sure to satisfy that happiness craving that you have. While you have the materials and tools out, you might as well make some extras for the freezer. Eat them chilled or throw them in a waffle.

 

So here are my latest two versions depending on ingredients and preference:

 

Two versions – one with plantains for resistant starch and another with oats, which is a better way to get your oatmeal in. The waffles are made with green plantains, making them gluten-free and a great source of resistant starch for a healthy digestive system. Not sure if I’m benefiting from all of the resistant starch in this cooking method but the green plantains are lower in sugar.

 

Resistant starch is a prebiotic (food for probiotics) which helps set the stage for a healthy colon.

IMG_1062

Easy mix in nutribullet for simple clean up – plus it comes in handy for making the topping or sauce 

IMG_1061

Blew the dust off the ol’ Waffle griddle

IMG_1064

Lubricate & spray for easy dismount

IMG_1066

sauce with leftover mix – helps with clean up! To make sauce – I’ll add coconut or almond milk to container and shake up to clean off the leftover mix

(which I will incorporate into the frosting)

 

IMG_1067

All sauced up and ready to shove in my face

 

IMG_1069

nom nom

 

Oat Waffles – Egg-free, gluten-free

Makes 2 waffles that are great for one serving.

½ Cup oats

2 tbsp flax seeds

1 tbsp chia seeds

½ Scoop of protein powder (close to ¼ cup)

½ tsp cinnamon

½ Cup Coconut milk (beverage) – You could use water or almond milk

Extra sweetener of choice (stevia, lucuma, honey, maple syrup, coconut sugar, almond butter)

Directions:

Mix all ingredients in a high-speed blender – The mix will be pretty thick. You may need to stop & stir, add additional liquid 1 oz at a time.

Brush the preheated waffle iron with butter or coconut oil. I use a coconut oil spray that limits the amount and makes for easy lift-off.

Pour batter onto griddle, close the top and let cook for about 3-5 minutes or until golden. Check on waffles periodically so they won’t overcook. Use a fork to poke and check progress.

Top with frosting, almond butter or some sort of fancy sauce (see below)

 

*I find that the combination of chia and flax bind well for an egg-replacement

 

 

Plantain Pancakes

These are super quick to make! The great thing about these pancakes/waffles is they’re not only gluten- and grain-free, they’re also nut- and flour-free!

Makes 2 waffles

1 large green plantain

2 tbsp flaxseed

2 tbsp mesquite flour

½ Scoop of protein (I used vanilla pea protein)

½ Cup Coconut milk (beverage) – You could use water or almond milk

Extra sweetener of choice (stevia, lucuma, honey, maple syrup, coconut sugar, almond butter)

 

Directions:

Mix all ingredients in a high-speed blender – The mix will be pretty thick. You may need to stop & stir, add additional liquid 1 oz at a time.

Brush the preheated waffle iron with butter or coconut oil. I use a coconut oil spray that limits the amount and makes for easy lift-off.

Pour batter onto griddle, close the top and let cook for about 3 minutes or until golden. Check on waffles periodically so they won’t overcook.

Top it with some protein fancy sauce that is made from protein & almond butter or lower fat version with PB2 powdered peanut butter.

 

 

The protein powder can work as a sweetener but also substitutes as a flour. Pea protein emulsifies and bakes very well while increasing the amino acid profile from the protein, which can support metabolism.

 

 

Peanut Butter Protein Frosting

This is a low fat and low sugar frosting that adds a protein kick with a ton of flavor.

2 Tbsp PB2

1 Tbsp Protein powder – Pea protein mixes smoothly

¼ Cup Nut milk (almond or coconut unsweetened)

Optional: 1 dropper Liquid stevia flavor of choice Mix ingredients for frosting in a small bowl. Note:

For super chocolate flavor: Chocolate PB2 or chocolate protein

 

Protein Yogurt Cream Frosting

1/3 Cup Plain greek or goat yogurt OR coconut

2 Tbsp Protein powder

2 tbsp PB2 powdered peanut butter

Full Squirt of flavored liquid stevia

Stir and mix together

 

Make it paleo. Add eggs and substitute oats for extra 1/2 cup sweet potato + ¼ Cup coconut flour. Make sure the mix is not too thick.

Make it savory. Add fresh herbs into the batter. When complete, top with roasted veggies, shredded chicken, sliced brisket, avocado, mayo, mustard, or sauteed onions. Think: waffle sandwich.

Make it sweet. Fold in ground cinnamon to the batter. When complete, top with your favorite low-carb fruits like strawberries, raspberries or blueberries. Add a dollop of coconut cream.

 

Put some in the freezer… Whoaaaaa! Like ice cream sandwich!!!! Wahoooooo

 

Or serve yourself up some Chicken n waffle’s


Leave a comment

Your email address will not be published. Required fields are marked *

One thought on “Plant Based Protein Waffles