Vegan Protein Waffles: 3 Low Carb, Quick, and Yummy Recipes
Even though you are not supposed to eat lots of protein while you are on a vegan keto, there’s only that much nuts and tofu you can eat. So from time to time, it makes sense to use protein powder is an easy way to boost your protein content for the day. This ingredient will also help you to come up with numerous recipes that can be not only nutritious but also satisfy your cravings. Just like vegan protein waffles.
Are you interested in a particular recipe of vegan protein waffles? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Which protein to choose for a keto vegan?
Pea, soy, rice, hemp are the most common vegan proteins. But it’s not as easy as it sounds – some might be more complete, some might be better for lean muscle building and recovery. There’s a lot to consider.
I’ll cover the basics in this article – the carb content. Of course, it varies from brand to brand and addictives that specific products might be using.
However, 1 scoop of soy protein has 2.1g of carbs, including 1.6g of fiber, which leaves us with 0.5g of net carbs.
Pea protein, like one, has “less than 1g per serving.”
Hemp comes with 7g of protein per serving, including 4.8g of fiber, which leaves you with 2.2g of net carbs.
Rice protein includes 3.4g of carbs per scoop, 0.4 of which is fiber. So it’s 3g of net carbs in this option.
So it leads us to two contenders – the soy and the pea.
My personal preference as keto vegan is pea protein. It has all nine essential amino acids and is a great source of branched-chain amino acids (BCAAs) too. Those are linked to muscle growth, heart health, and proper blood flow.
Overall, pea protein has way less ‘cons’ about it. Since this article is about waffles, I won’t be focusing on the best protein powders for vegans (and anyone really). But you may watch this video. The research is spot on.
How to make vegan protein waffles?
The secret to vegan low carb waffles is the right flours mixture. It will result in a proper taste and texture and ensures that waffles are still gluten-free, lower in carbs, and healthy.
You also have to get creative with the binders and “fluffers” since you can’t use eggs or gluten, as most of the people do. But we can go around it and get more creative with less harmful ingredients such as flax meal and psyllium husk.
Another thing to mention, since we are going for high-protein and using plant-based protein powders, not everyone loves the aftertaste of pea protein, for instance. But that’s why we can use some extras, to dress things up a little: cocoa powder, or extracts such as vanilla, will do the trick. And you can experiment with more ingredients, of course.
My top 3 vegan protein waffles recipes
Easy vegan protein waffles
A super quick recipe that will make all the waffle cravings go away
Notes
Waffles are still waffles. 7.1g of net carbs per serving is not great. But you still can give it a try if you plan your menu for the day right.
Ingredients
Instructions
- 1. Switch on the waffle maker to the maximum heat level. If you don't have a non-stick waffle maker, sprinkle a little coconut oil to keep the waffles from burning.
- 2. Add oats, protein powder, flax meal, cocoa powder, baking soda, and baking powder in a food processor and mix it well.
- 3. Pour in the water and process all the components until they are well mixed to form a batter.
- 4. Transfer the batter to the heated waffle maker and sit tight 1 minute before shutting the machine. Cook waffles for 6-10 minutes or until it reaches the consistency you prefer - crunchy or a bit chewy, maybe?
- 5. Repeat until you are done with all the batter.
Nutrition Facts
Easy vegan protein waffles | Recipe card
Serves: 4
|
Amount Per Serving: 1 waffle
|
||
|---|---|---|
| Calories | 79 | |
| % Daily Value* | ||
| Total Fat 2g | 3.1% | |
| Saturated Fat 0.5g | 0% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 244mg | 10.2% | |
| Total Carbohydrate 9.2 | 3% | |
| Dietary Fiber 2.1g | 8% | |
| Sugars 0.1g | ||
| Protein 8.1g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 43mg | Iron 2mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Best high protein keto waffles for vegans
14.5g of protein and pure pleasure!
Notes
You can keep these in a refrigerator in a sealed container for up to seven days. Or up to one month in a freezer. This recipe totals in 8.9g of net carbs and 14.5g of protein per serving. Perfect!
Ingredients
- 100g coconut flour
- 40g of whole psyllium husk
- 60g pea protein
- 2 tsp baking powder
- 2 cups of water
- 1/2 tsp. pure vanilla extract
- 1/2 tsp ground cinnamon
Instructions
- 1. In a medium bowl, mix dry ingredients together.
- 2. Add remaining ingredients and blend till there are clumps of powder left.
- 3. Let it sit aside for 5 minutes. And preheat your waffle maker meanwhile.
- 4. Pour half of a cup of the batter to the frying surface and cook until done. Repeat the process for the rest of the dough.
- 5. Enjoy the hot waffles with extra keto and vegan toppings of your choice. (e.g this keto-friendly maple syrup by Good Good works perfectly for the pancakes. It’s just 1g on net carbs per 15ml serving!)
Nutrition Facts
Best high protein keto waffles for vegans | Recipe card
Serves: 4
|
Amount Per Serving: 1 waffle
|
||
|---|---|---|
| Calories | 202 | |
| % Daily Value* | ||
| Total Fat 3.6g | 4.6% | |
| Saturated Fat 1.8g | 5% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 156mg | 6.5% | |
| Total Carbohydrate 29.3g | 9.7% | |
| Dietary Fiber 20.4g | 80% | |
| Sugars 0.1g | ||
| Protein 14.5g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 124mg | Iron 3mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Vegan chocolate protein waffles
Delicious vegan keto-friendly gluten-free breakfast treat
Notes
I was playing with ingredients as much as I could to come up with a keto-friendlier version of waffles. 18.7g of net carbs per serving is not great. But if you are craving for that special chocolaty experience you might want to try this one if you stick with close-to-zero carbs meals for the rest of the day.
Ingredients
- 50g coconut flour
- 3 tablespoons of erythritol
- 2 tablespoons (10g) whole psyllium husk
- 1/2 teaspoon baking powder
- 1/4 cup (56g) melted coconut oil
- 1 cup (240ml) non-dairy milk (I prefer oat milk)
- 50g of chocolate pea protein (this is a good option both in terms of carbs and taste
Instructions
- 1. Preheat your waffle iron.
- 2. Combine all dry ingredients in a mixing bowl and whisk it together.
- 3. Pour in the coconut oil and mix more, until the dough is stiff.
- 4. Gradually mix in the milk.
- 5. Once all the milk is in, leave the dough setting for 5 minutes.
- 6. Then start making your waffles. The ingredients in this recipe are leaving you with four waffles.
- 7. Enjoy it hot or let it cool for a little bit.
Nutrition Facts
Vegan chocolate protein waffles | Recipe card
Serves: 4
|
Amount Per Serving: 1 waffle
|
||
|---|---|---|
| Calories | 215 | |
| % Daily Value* | ||
| Total Fat 15.1g | 23.1% | |
| Saturated Fat 13.2g | 65% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 59mg | 2.5% | |
| Total Carbohydrate 23.9g | 7.7% | |
| Dietary Fiber 5.2g | 20% | |
| Sugars 16.1g | ||
| Protein 8.5g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 117mg | Iron 1mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Thanks for the graphics: Canva.com
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