The Famous PEScience 1-Carb Protein Waffle
This is the recipe that broke the internet in the fitness community. One waffle. One net carb. 20+ grams of protein. It takes 5 minutes and tastes like dessert for breakfast.
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All you need is the PEScience Pancake and Waffle Mix and a few pantry staples. No weird ingredients, no complicated steps.
Ingredients
- 30g PEScience Pancake and Waffle Mix (Buttermilk, Dark Chocolate, or Cinnamon Roll)
- 1 large egg
- 30ml water (or unsweetened almond milk for extra creaminess)
- Cooking spray for the waffle iron
Instructions
- Preheat your waffle iron to medium-high heat.
- In a small bowl, combine the PEScience Pancake and Waffle Mix, egg, and water. Stir until just combined — do not overmix. The batter will be slightly thick.
- Spray your waffle iron generously with cooking spray.
- Pour the batter onto the centre of the waffle iron and close the lid.
- Cook for 3-4 minutes until golden brown and crispy on the outside.
- Carefully remove and top with your favourites.
Nutrition (1 waffle, Buttermilk flavour)
| Nutrient | Amount |
|---|---|
| Calories | ~150 |
| Protein | ~20g |
| Net Carbs | ~1g |
| Fat | ~6g |
| Fiber | ~5g |
Topping Ideas
Sweet
- Mrs Taste Caramel Syrup + sliced banana — zero calorie caramel drizzle makes this feel like a cheat meal
- Mrs Taste Strawberry Syrup + fresh berries + whipped cream
- Mrs Taste Cookies and Cream Syrup + sugar free chocolate chips
- Sugar free maple syrup + a tablespoon of nut butter
Savoury
- Fried egg + avocado + everything bagel seasoning
- Turkey bacon + sugar free ketchup
- Cream cheese + smoked salmon
Flavour Variations
Dark Chocolate Waffle
Use the PEScience Dark Chocolate waffle mix. Top with Mrs Taste Cookies and Cream Syrup and crushed Built Puffs for a protein-packed dessert waffle.
Cinnamon Roll Waffle
Use the PEScience Cinnamon Roll waffle mix. Drizzle with Mrs Taste Dulce de Leche Syrup and a dusting of cinnamon. Tastes exactly like a Cinnabon.
Double Chocolate Protein Waffle
Use the Dark Chocolate mix and add 1/2 scoop of PEScience Chocolate Truffle protein powder to the batter. Reduce water slightly. Decadent.
Pro Tips
- Do not skip the cooking spray. These waffles are low-fat so they can stick without it.
- Medium-high heat gives the best crispy exterior. Too low and they will be soft and floppy.
- Make them in batches. These reheat perfectly in a toaster. Meal prep a weeks worth on Sunday.
- Want it fluffier? Separate the egg. Mix the yolk into the batter, whip the white to stiff peaks, then fold it in. Game changer.
Where to Get the Mix
We carry all three flavours of the PEScience Pancake and Waffle Mix — Buttermilk, Dark Chocolate, and the brand new Cinnamon Roll. Plus Mrs Taste zero calorie syrups in Caramel, Strawberry, Cookies and Cream, and Dulce de Leche. Free shipping across Canada and the USA.
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