I have been on a mission to increase my morning protein intake. Having gained so much insight since I started tracking my macronutrients, it’s actually kind of fun to make little tweaks and adjustments to my meals in order to optimize my nutrition (nerd alert, I know). There was a time when I was under-eating protein and over-eating healthy fat, which led me both to tracking and working with The Flexible Dieting Coach, Erik Young. Once I got a handle on how my body is best fueled by a certain percentage of protein, carbs, and fats, I was able to plug in my favorite foods to formulate meals that really work for me. When I took things a step further, another realization came to light – I do usually consume a sufficient amount of protein during the day, but it is when I consume it that I really needed to home in on. While I was aiming for around 100 grams per day, my first meal typically contained only about 20 grams (if that). As a result, I noticed I would be hungrier and feel “snackier” especially in the afternoon hours. Enter these pumpkin protein waffles! I pair a couple of them with greek yogurt, and the combination gets me to 30 – 35 grams of protein first thing (read this post to learn more about why that is important). They have been great (and very palatable) during pregnancy, and I have even made a couple of batches to freeze for the postpartum time period.
How to make these sugar-free pumpkin protein waffles
To make these sugar-free pumpkin protein waffles, I place all of my ingredients in my Vitamix. I have this little waffle iron from Target, and while it is slightly annoying to cook them one at a time, I love the portion size. When I prepare them while doing other things around the kitchen (emptying the dishwasher, making Mason’s breakfast or lunch), they come together quickly. You can also use the batter to make pancakes, which would speed up the process. I have done that too!
What makes these pumpkin protein waffles sugar-free?
I incorporate two protein powders into this pumpkin protein waffle recipe: Truvani Vanilla plant-based protein and Just Ingredients Vanilla whey protein. I like the flavor that the former adds, and the unique nutrition that the latter lends. I am not certain on the science behind this combination, it is just what I went with. Feel free to use two scoops of wahtever protein powder you have on hand.
That being said, my protein powders contain monk fruit (Just Ingredients brand also has stevia). While these ingredients are sweeteners, they are technically sugar-free, and will add sweetness without affecting your blood sugar.
Substitutions you can make for these pumpkin protein waffles
The full list of ingredients are:
- 1 egg + 4 egg whites
- 1/2 cup pumpkin puree
- 1 cup cottage cheese
- 1/2 cup unsweetened almond milk
- 1 scoop Truvani Vanilla protein powder
- 1 scoop vanilla whey protein powder
- 1 1/3 cup gluten-free rolled oats
Substitutions you can make (know that I did not test these substitutions, so just going with my gut here):
- 3-4 whole eggs OR 5-6 egg whites only
- 2 ripe mashed bananas instead of the pumpkin
- Butternut squash puree instead of the pumpkin
- Greek yogurt or coconut yogurt for the cottage cheese
- 2 scoops of your choice of protein powder
- Oat flour. I would use 1 cup, and then slowly add more flour a tablespoon at a time until desired pancake batter consistency is reached
What are the macros for each pumpkin protein waffle?
The macros for an individual pumpkin protein waffle are:
- Protein: 9.3g
- Carbs: 10.6g
- Fat: 2.6g
This morning for instance, I created a breakfast bowl with two waffles, greek yogurt, blueberries, banana, and a drizzle of raw, local honey. It was delicious, and this meal packed about 36 grams of total protein and kept me full and satiated for hours.
I made a big patch because I have postpartum food prep on my mind. I plan to freeze a bunch of these waffles for an easy reheat breakfast once the baby comes. Simply place cooked waffles in a plastic bag and freeze. When ready to reheat, microwave for one minute. Sometimes I will even slightly toast the waffles after microwaving and eat them open-faced with various toppings. So good!
Sugar-Free Pumpkin Protein Waffles
Equipment
- Waffle iron
- Blender or large mixing bowl
Ingredients
- 1 egg
- 4 egg whites or 134g egg whites
- 1/2 cup pumpkin puree 127g
- 1 cup cottage cheese 220g
- 1/2 cup almond milk or dairy-free milk of choice
- 1 scoop vanilla protein powder
- 1 scoop whey protein powder 143g; or use an additional scoop of the plant-based
- 1 1/3 cup gluten-free rolled oats or sub with oat flour; see note
Instructions
- Preheat waffle iron and spray with cooking spray.
- Add all ingredients to a high-speed blender. Process until a smooth batter is formed.
- Cook waffles according to your waffle iron.
