High Protein Bean Waffles

February 1, 2011

in Gluten Free, Healthy "MAKEOVERS", Healthy Breakfast, Recipes

These are GREAT to make ahead and freeze (I freeze in the large ziploc freezer bags).  They are like Eggo’s!  Put them into the toaster until they are warmed up!

soybean waffles
I used to make these all the time.  Its actually my Mom’s recipe that I switched up for more protein.  But guess what, I LOST the recipe,  but now its found…phew!
You are going to be very surprised to learn that these contain beans!  I don’t know why it works, but it does.  I’ve tried other protein pancake recipes in the waffle maker, and it just makes a big MESS!

High Protein Waffles

Soak about 1/2 cup soybeans (or pinto beans/garbanzo beans if soy allergy) in about 4 cups of water for approx 8 hours.  This should make about 1 cup soaked beans. I find the soybeans the mildest, but I do often use the pinto beans/garbanzo blend for a change…just as good!

Makes 11 waffles

1 c. soaked beans (I used soy beans)
1 1/2 cups old fashioned oats
2 cups liquid egg whites (if egg allergy or vegan, just use 2 cups water, it will work fine, but lower protein content)
1/2 cup water
1 Tbsp unsweetened applesauce
1/4 tsp salt
Spices of choice: I use a bit of cinnamon & vanilla

Put all ingredients in blender and blend until smooth (pancake batter consistency).  Pour into pre-heated hot waffle iron sprayed with cooking spray.  Bake for approx 10-13 minutes until golden brown.  If they seem heavy, bake a little longer.  Can enjoy fresh or frozen. Top with cooked berries, low sugar jam/syrup etc!!

Nutrition (per waffle):  Cals: 98  Fat: 2.4g  Carbs: 10g  Fibre: 2g  Sugars: 0.4g  Protein: 9.5g
*I would eat 2 for breakfast.

Whey Protein Waffles_2

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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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  • Heather

    What an interesting recipe, can’t wait to try it. Are the beans dried or are they cooked before soaking them?

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  • Nicole

    Kristine, if I want to use the entire egg, do I still use the equivalent of 2 cups? Thx!

    • http://www.busybuthealthy.com Kristine Fretwell

      I don’t know how that would work with all the yolks, but 1 cup whole eggs and 1 cup egg whites should work.

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  • AliceJoy Van Doran

    Hi Kristine!   I am sooooooooooooooo happy and excited that I found your site.  I’m doing a Low Carb eating way of life.  Can’t wait to try your recipes, they will make life a little more fun.  I’m thinking I need one of those calorie trackers you use.  I think I maybe eating to little to get the results I want.  Less is not always the best.  Please keep posting all you wonderful recipes and helpful hints!  We’re going to be the next best new friends.  Enjoy your Memorial Weekend. 


    • http://www.busybuthealthy.com Kristine Fretwell

      Hi Alice! Thanks so much and so glad you like the site! Feedback is always appreciated!! 🙂 Enjoy!

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