Lisa’s 75-Calorie Protein-Packed Waffles

Ingredients for high-protein GLP-1 waffles arranged on a countertop

Waffles on a GLP-1 diet?

That didn’t seem possible—until I figured out how to make a high-protein, low-calorie version that tasted good.

_{Ingredients for low calorie, protein packed waffles.}

When I began taking GLP-1 medication and focused on my diet, I found that none of my breakfast foods came anywhere near the 25 to 35 grams of protein I needed per meal. So I started looking for simple GLP-1 breakfast ideas that would actually work.

A quick Google search led me to protein pancakes, which got me thinking. After talking with a chef friend, I decided to try making high-protein Bisquick waffles instead. They ended up being one of the easiest things I’ve ever made. And honestly, every morning I have waffles, it feels like I’m cheating on my diet.

If you’re still figuring out how GLP-1 changes hunger and eating, I break that down more here.

Why My Protein Waffles Work on GLP-1

One of the biggest challenges I’ve had since beginning GLP-1 meds is getting enough protein without eating a large meal.

These waffles solve that problem:

They’re small and easy to eat
They’re high in protein for the portion size
They don’t feel overly heavy

_{Four inch protein waffles – a guilty morning indulgence.}

Stack of high-protein GLP-1 friendly waffles on a white plate

Each 4-inch waffle has about 75 calories and 5 grams of protein, which adds up quickly without feeling like too much food. That makes them a really easy high-protein breakfast option, especially if you’re following a GLP-1 diet plan.

Nutrition Breakdown

1 waffle: 75 calories, 5g protein
2 waffles: 150 calories, 10g protein

Compared to most store-bought protein waffles:

Around 250 calories for 2 waffles
About 12g protein

So my protein waffles are a much lighter option, especially if your appetite is low. I’ve even included them in My GLP-1 Life 7 Day Meal Plan.

Store-Bought vs Homemade

I have to admit I’ve bought frozen protein waffles – and they weren’t bad – but they’re usually:

Dry
A little too crispy
Not very filling

My protein waffles are different. They’re:

Fluffy
Soft in the middle
Light but still satisfying

They also freeze really well, which makes mornings easier. I throw them in the toaster, and I’ve got a hot breakfast. Win!

How I Eat These for Breakfast

I don’t just eat waffles for breakfast. Here’s what my breakfast usually looks like:

2 waffles
Low-fat Greek yogurt (15g protein)
Coffee with collagen and fat-free half and half

That gets me to around 30–35 grams of protein without feeling overly full, and it’s still enough to feel satisfied.

With sugar-free syrup included, the whole meal comes in at roughly 350 calories, which fits all my protein and calorie requirements. Not a bad way to start the day.

What Makes Them High-Protein

The protein comes from a combination of:

Whey isolate protein powder
Collagen powder
Milk and egg

They mix surprisingly well with Bisquick. The batter looks a little clumpy at first, but once it sits for a few minutes, it smooths out.

Recipe