The Best Low-Fat Protein Waffles (Sweet or Savory)

Low-fat SAVORY or SWEET waffles that are fluffy, delicious, and super easy to make! Less than 150 calories for two waffles and only 1g of fat. These waffles are about to be your new go-to!

Savory waffle sandwich with American cheese, sugar-free grape jam, and an over-easy egg.

This my go-to waffle recipe. It only requires 4 ingredients. Keeps and stores well for meal prep. Easy and quick to make. And SUPER MACRO FRIENDLY. I have each of these ingredients stocked at all times in my panty/fridge so it’s a perfect “go-to” meal idea when I don’t have anything else planned!

When it comes to texture, these waffles are identical to your normal waffle. They are light, fluffy, perfectly golden brown on the outside and soft as a bread-ey pillow in the middle.

And what I love even more about this recipe is that you can make it either SWEET or SAVORY. All you have to do is make one simple ingredient switch!

If the idea of a savory waffle sounds weird to you, just think of it like a biscuit or bread, but just with lower carbs and higher protein. Or kind of like chicken and waffles. They are a great alternative to bread for a sandwich and they make a KILLER breakfast sandwich.

Sweet waffle stack (made with egg beaters instead of egg whites) with strawberry cream cheese + sugar free strawberry jam.


  • All-purpose flour – just normal white all-purpose will do. If you want, feel free to sub with almond, oat or whatever other flour. Just not more coconut flour 🙂
  • Coconut flour – This flour has different absorbant properties than other flours and for that reason can not be subbed. It CAN, but you will likely need to double or triple the amount of the other flour to make up for the absorbent properties. 100% worth the investment if you don’t have already – I use this flour for so much! You can find at some grocery stores, but since I don’t always have luck, I order off Amazon. I use Viva Naturals or Anthony’s Coconut flour
  • Egg white or egg beaters – It doesn’t really matter which! The egg beaters will change the color to a more golden as in the pictures above.
  • Xanthan gum – there isn’t really a good sub for this one but you can make do if you don’t have it or it upsets your stomach. This is what makes and keeps the waffles THICK and FLUFFY. This Xanthum gum is also what I add to my protein fluff and protein milkshakes to get it thicker. I order this off Amazon too, always Bob’s Red Mill. If you need to sub, I would try baking powder, psyllium husk or corn starch.
This combo is amazing! Finley thinks so too!


  • Mix dry ingredients: add the all-purpose flour, coconut flour, xanthan gum, and seasoning/sweetener of choice. Whisk until there are no clumps.
  • Add the egg whites: add the egg whites and whisk until ingredients are mixed thoroughly. Let batter sit for 5 minutes to thicken.
  • Heat waffle iron: while batter is setting, heat waffle iron.
  • Cook waffles: add waffle batter to waffle iron and cook for 3-4 minutes, or until the outside of the waffle is golden brown
  • Make into a sandwich or top as desired!
Open faced mini waffle sandwiches (no seasonings) – one with American cheese + over-easy egg, other with sugar-free grape jam


Mini waffles (no seasonings) made for easy grab-and-go meal prep. Mini containers of sugar-free maple syrup and peanut butter powder (to mix with water) on the side.


  • Pancake syrup
  • Peanut butter or peanut butter powder (mixed with water)
  • With fresh or frozen fruit
  • Make into a breakfast sandwich!
  • Eat open-faced with cream cheese and sugar free jam
Classic waffles (sweetener added) – topped with peanut butter and syrup afterwards!
Classic waffles (salt + pepper added) – topped with laughing cow cheese, egg white + cauliflower rice patty + fat free feta!


If you try these low fat waffles and love them, please rate this recipe!

You can also tag me on Instagram, @LaurenFitFoodie. It makes my day seeing your yummy recreations!

Yield: 1

The Best Low-Fat Protein Waffles (Sweet or Savory)

The Best Low-Fat Protein Waffles (Sweet or Savory)

Low-fat SAVORY or SWEET waffles that are fluffy, delicious, and super easy to make! Less than 150 calories for two waffles and only 1g of fat. These waffles are about to be your new go-to!

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes


  • 1.5 Tbsp all-purpose flour (10g)
  • 1.5 Tbsp coconut flour (10g)
  • 3/4 tsp Xanthan gum (2g) - or can replace with corn starch or baking powder, just won't be as fluffy
  • 3/4 cup egg whites or egg beaters (180g)
  • For savory: add 1/2 to 1 tsp ranch seasoning mix (or salt/pepper/onion powder)
  • For sweet: add 1/2 to 1 tsp granulated sweetener of choice


  1. In a small mixing bowl, add the all-purpose flour, coconut flour, and Xanthan gum. If you are making savory waffles, add the ranch seasoning (or salt, pepper, and onion powder). If you are making sweet, add the sweetener. Or just omit all seasonings completely. Mix the dry ingredients with a whisk until there are no clumps.
  2. Add the egg whites and whisk again until batter is smooth and there are no clumps.
  3. Let batter sit for 5 minutes. In this time, it will thicken. In the meantime, cut waffle iron and let get warm.
  4. Spray waffle iron with cooking spray then add waffle batter. Cook for 3-4 minutes, or until the waffle is golden brown.


MFP entry: LFF Low Fat Waffles

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Nutrition Information:



Serving Size:

1 full recipe

Amount Per Serving: Calories: 146Total Fat: 1.2gSaturated Fat: 1.1gCarbohydrates: 11.2gFiber: 5.5gSugar: 0.7gProtein: 22.6g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram and tag me @LaurenFitFoodie! 


  1. Can’t wait to try these! So the whole recipe is 1 serving? I’m asking because with that amount of egg whites I’m confused on the protein count in them. Wouldn’t it be higher?

    • Lauren – I’ve just found you on IG and now here 🙂 … I can’t wait to try so many of these recipes (I love anything in a waffle iron!) I do think the protein count on this recipe should be 19 grams, not 9, which is awesome – I’m always struggling to meet my protein intake without the use of powders and bars.

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