It may surprise some low carb eaters that you can add whey protein powder to your baking with really good results. I have often added a tablespoon or two to my muffins and breads to give them both more flavor and texture. I have seen a recipe now and then that uses only whey protein powder to make a pancake or a waffle. I haven’t tried these yet, but I did make a waffle this morning made with Vanilla Whey Protein Powder and Almond Flour and got a really good result. I’ll share that recipe below.
When using protein powders in baking, I usually use it as a small percent of the total flour in the recipe, but you can add more if you wish to experiment. The most I have substituted in is 2/3rds of the flour with the remainder being a low carb baking mix or almond flour. One big consideration in doing this is the number of net carbs in the protein powder that you’re using. My preferred brand comes from a health food store and is called Nu-Tek Pro 5. It is not inexpensive, but the main reason I buy it is that there is only 1 net carb in a 40-gram scoop. That makes it lower in net carbs than most of the other brands I have checked. It comes in vanilla, chocolate, and strawberry flavors. I use the vanilla more frequently than the other two. There are 145 calories per scoop. If you compare this with a few other brands, you can see that it can make a significant difference in the carb count.
One big consideration in doing this is the number of net carbs in the protein powder that you’re using. My preferred brand comes from a health food store and is called Nu-Tek Pro 5. It is not inexpensive, but the main reason I buy it is that there is only 1 net carb in a 40-gram scoop. That makes it lower in net carbs than most of the other brands I have checked. It comes in vanilla, chocolate, and strawberry flavors. I use the vanilla more frequently than the other two. There are 145 calories per scoop. If you compare this with a few other brands, you can see that it can make a significant difference in the carb count.
I’m not advocating any particular brand of protein powder and if you check around, you might find others that are equally low carb’d, but take into consideration the size of the scoop and the net carbs when choosing the powder. If you need more powder to make 1/4 cup, then it may increase the carb count. Therefore, the carb count that I get on my recipes is often based on EAS whey protein powder, which is 2 net carbs per 30 g scoop. 1/4 cup is about 3 scoops or 6 net carbs. With my preferred powder, this is reduced to 3 net carbs or less because the scoop is larger and the net carbs are lower. This gives you a starting point to adjust the net carbs up or down, depending on which brand you use.
Vanilla Whey Protein Powder Waffles
I made this in a Belgian waffle maker that has deep holes and requries a little more batter to make a full waffle. I was a little short, but I have adjusted the recipe to accommodate. It will make 4 waffle sections in the round Belgian waffle maker and 2 of them make one serving. If you are using a different waffle maker, it may make 2 waffles.
1/2 cup Vanilla Whey Protein Powder (about 3 to 4 scoops)
2 tablespoon Almond Flour
1 large Egg
1 teaspoon Coconut Oil or Canola Oil
1/4 teaspoon Baking Powder
1/4 teaspoon Vanilla Extract
1 teaspoon Sugar Substitute
2 tablespoons Water
Pre-heat the waffle maker while you mix the batter.
In a small bowl, mix all the ingredients together and stir until completely mixed. You can use a mixer, an immersion mixer, a blender or a whisk. Just make sure the egg is mixed in well.
Spray the waffle maker with cooking spray, then pour the batter equally into each section. Close the lid and cook until the steam stops coming out. This is usually three to four minutes, but it varies. Gently lift the handle and if it opens easily, the waffle is done. If there is resistance, let it cook a little longer.
Carefully lift the waffle from the iron and put on plates, spread with soft butter and serve with sugar-free syrup or fresh fruit, if you wish.
Makes 2 servings
Nutrition Information per serving:
Calories: 214.5 Fat: 9.1 g Net Carbs: 3.2 g Protein: 27.7 g
Those waffles look REALLY delicious! Do you notice any taste in flavor?
Second question I’ve been wanting to ask, since you are so health conscious. Not related to this recipe, but what do you think of flaxseed? And can you work in to most recipes?
–Mee (The Chinese Quest)
The waffles are very good. I used Vanilla whey powder, so there is a vanilla taste and that’s mostly what I notice in the flavor. It has been so long since I ate a regular waffle that I can’t say how close it is to the real thing, but it tastes very good, has a great texture and fills in great for me. I like flaxseed and flax meal. I have added it to a cauliflower cheese casserole and it adds a bit of nutty crunch. Funny how so many foods have the flavor described as nutty, isn’t it? But I haven’t used it too much in foods other than baking. I often use it in making bread or muffins. One of the mainstay muffins from Atkins is the Muffin a Minute that is a microwaved flax meal muffin. But I prefer to mix it with other low carb flours for a more rounded taste. Golden flax mixed with a little cornmeal makes a great cornbread substitute.