American · breakfast

High-Protein Waffles with Cottage Cheese and Oats

Name: High-Protein Waffles with Cottage Cheese and Oats
Total time: 10 min
Cuisine: American
Ingredients: ½ cup rolled oats (or quick oats); ½ cup low-fat cottage cheese; 2 whole eggs; 2 tbsp low-fat milk (any milk); a scant ½ cup (45 g) whey protein powder (whey concentrate blend); ½ tsp baking powder; ½ tsp ground cinnamon; a pinch of sea salt; non-stick cooking spray, for the waffle iron

High-Protein Waffles with Cottage Cheese and Oats — from Clean & Delicious's cooking video

Watch how it’s made · 5:51

Video by Clean & Delicious on YouTube · Open on YouTube

10 minMakes 2 × 2 square waffles302 kcal a portion

Vegetarian
Nut-free

Contains: Gluten, Egg, Milk. Check labels on stock, sauces and spice mixes.

Whey, cottage cheese and eggs give about 33 g protein a serve, with whole oats and no added sugar for about 18 g net carbs.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 9

½ cup rolled oats (or quick oats)
½ cup low-fat cottage cheese
2 whole eggs
2 tbsp low-fat milk (any milk)
a scant ½ cup (45 g) whey protein powder (whey concentrate blend)
½ tsp baking powder
½ tsp ground cinnamon
a pinch of sea salt
non-stick cooking spray, for the waffle iron

Method

Tap a time to watch that step in the video.

Heat a waffle iron (round or square) while you make the batter. 1:01
Put the oats, cottage cheese, eggs, milk and whey protein in a high-speed blender or food processor. 1:17
Add the baking powder, cinnamon and a pinch of salt and blend to a thick but pourable batter. 2:52
Lightly spray the hot waffle iron, pour in the batter (it fills four squares — two per serve), close and cook about 4 minutes, until the steam slows and the waffles are golden. 3:14
Serve with your favourite low-sugar toppings, or cool and store for the week and reheat in the toaster. 4:19

Tip. The cook tops hers with a dollop of Greek yoghurt, a few berries and sugar-free maple syrup. Use whey concentrate — isolate makes flat waffles. Keeps a week in the fridge or months frozen.

The method is a summary in our words — the video shows every step.

One portion (2 square waffles) gives you 1 of 2

Energy302 kcal1,260 kJ

Protein33 g66% of a day

Fibre2.3 g8% of a day

Carbohydrate20 g18 g net · 4.5 g sugars7% of a day

Fat9.8 g3.6 g saturated13% of a day

Sodium510 mg22% of a day

Where the energy comes from one serve

Net carbs 25%
Protein 45%
Fat 30%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High55%

30 µg a serve, mostly from eggs (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High47%

1.1 µg a serve, mostly from eggs (49%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc Source19%

2.1 mg a serve, mostly from rolled oats (35%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium Source17%

216 mg a serve, mostly from whey protein powder (44%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Magnesium Source13%

53 mg a serve, mostly from rolled oats (52%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A Source11%

95 µg a serve, mostly from eggs (79%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Show the other 9

Iron9%

1.7 mg a serve, mostly from rolled oats (51%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate9%

35 µg a serve, mostly from eggs (63%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B69%

0.2 mg a serve, mostly from eggs (37%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium8%

370 mg a serve, mostly from whey protein powder (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Omega-37%

0.1 g a serve, mostly from non-stick cooking spray (42%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin D6%

1.3 µg a serve, mostly from eggs (86%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E5%

0.7 mg a serve, mostly from eggs (72%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K1%

1.1 µg a serve, mostly from rolled oats (37%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C0%

0 mg a serve, mostly from low-fat milk (61%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Clean & Delicious; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.