Protein Waffles: Which Ones Are Really Worth It?
Frozen waffles have come a long way. While many traditional frozen waffles are made primarily with refined flour and offer very little protein, a newer generation is helping give breakfast — or snacks — more staying power. The key is choosing waffles that offer more than just protein. Whole grains, fiber and lower added sugar all help make for a better choice.
Why Most Frozen Waffles Fall Short
Most are low in protein, with only 2 to 4 grams of protein per serving.
They're low in fiber — usually made primarily with refined white flour.
Added sugars can range from 8 to 12 grams or more per serving.
Protein and fiber help slow digestion, support steady energy and keep you feeling full longer.
What to Look For in a Protein Waffle
At least 10 grams of protein per two-waffle serving.
Whole grains or fiber-rich ingredients.
Lower added sugar.
A shorter, recognizable ingredient list when possible.
How to Make Frozen Waffles a Balanced Meal
Top with plain Greek yogurt and fresh berries.
Spread with natural peanut or almond butter.
Pair with cottage cheese, eggs or Fairlife milk for even more protein.
They also make a great afternoon snack or post-workout meal when paired with a protein-rich topping.
3 of My Current Favorites
Kodiak Protein-Packed Power Waffles
210 calories, 17 grams carbohydrate, 2 grams fiber, 2 grams sugar (0 added sugar), 16 grams protein
Ingredients include: 100% whole grain wheat flour, 100% whole grain oat flour, wheat protein isolate, whey protein isolate, eggs, egg whites, date powder for sweetness and natural flavors.
Standouts:
Highest protein of the group
No added sugar
Made with 100% whole grains
Banza Homestyle Protein Waffles | GF
220 calories, 20 grams carbohydrate, 5 grams fiber, 5 grams sugar (4 grams added sugar), 10 grams protein
Ingredients include: chickpeas, tapioca starch, eggs, sunflower oil, potato starch, pea protein, flaxseed meal, xanthan gum and vegetable powders.
Standouts:
Highest fiber of the three
Includes chickpeas and 1/2 serving of vegetables per serving
Gluten-free
Birch Benders Protein Toaster Waffles
240 calories, 24 grams carbohydrate, 1 gram fiber, 4 grams sugar (4 grams added sugar), 12 grams protein
Ingredients include: enriched wheat flour, whey protein concentrate, whole oat flour, vital wheat gluten, eggs and cane sugar.
Standouts:
Good protein content
Moderate sugar
Nice option if you're looking for more protein than a traditional frozen waffle
Main drawback: Refined flour is still the primary ingredient
Bottom Line
These waffles are all a step up from traditional frozen waffles. My favorite overall is Kodiak because it combines the highest protein with whole grains, no added sugar and a simple ingredient list. Banza stands out for fiber and its gluten-free, chickpea-based recipe, while Birch Benders offers a solid middle-ground option with good protein, although it relies more heavily on refined flour.
As always, remember that the toppings matter, too. Pairing your waffles with protein, healthy fats and fruit can turn a quick convenience food into a balanced breakfast that keeps you satisfied well into the morning.
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ABOUT MOLLY | Molly Kimball, RD, CSSD is a registered dietitian and nutrition journalist in New Orleans, and founder of the Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition, and follow her on Facebook, Instagram, and Twitter at @MollyKimballRD.
Download the Eat Fit mobile app to stay in the know about Eat Fit partners, new dishes, festivals, and more. To schedule a nutrition consult with Molly's Lifestyle Nutrition team at Ochsner Health, email nutrition@ochsner.org.