90 Calorie Waffle Recipe {with 9 grams protein!}

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Reduce calories and increase protein in your favorite breakfast, waffles! Enjoy 90 calorie waffles and 9 grams of protein. Plus, they are gluten free!

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Greek yogurt waffles

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Anytime protein and carbs are balanced, I get excited! With 9 grams of protein per waffle, and 11 grams of carbs, these waffles can fit perfectly into your diet.

Much like my low calorie pancakes, these 90 calorie waffles are addicting!

The ingredients in these low calorie waffles include Greek yogurt, oats, and egg whites.

To make these 90 calorie waffles lower in calories and higher in protein,

  1. Reduce the size of the waffles (these mini waffles are made with the coolest $10 mini waffle iron ever, the DASH!
  2. Increase the protein by adding egg whites and Greek Yogurt.
  3. Lower the calories by using nonfat Greek yogurt and egg whites.
  4. Make them healthier by replacing the flour with oats. (and it makes them gluten free!)
  5. Make them healthier by adding fruit to the top!
  6. Reduce the calories by using sugar free syrup.

Want to lose weight, but still eat delicious food! Calorie counting is the way to go! Grab my low calorie meal plan here to get started.

A recent scroll through my Facebook feed alerted me to the recent tread, the DASH MINI WAFFLE IRON. So many people are making “chaffles” with them. These are just an egg and cheese, made into a mini waffle. I have to admit, I was intrigued enough to BUY the Dash Waffle Iron.

I headed over to Target, because sometimes I’m impatient, and I don’t even want to wait for shipping for a day. And luckily, Target had the Dash Waffle Iron, and it was only $10!

I bought two! One for me, and one for my daughter who is serving a mission for our church in Houston Texas.

dash waffle maker with low calorie waffes

To make these healthy 90 calorie waffles

These couldn’t be easier. I simply:

  1. Gathered the ingredients. The main ingredients are oats, nonfat Greek yogurt, and egg whites. The secondary ingredients I used baking powder and salt, and ground cinnamon for taste.
  2. Then, I blended it altogether. If you just mix with your hand, your oats will be chunky. Which might be good, but I wanted these gluten free waffles to be smooth.
  3. Then, I heated that mini waffle maker, and added 4-5 tablespoons of batter. No more, or it will spill over!
  4. Then, cooked until the little light went out and they were finished!

Then, to make these low calorie waffles super indulgent, I added blueberries, whipped, cream and sugar free syrup!! SOOOO YUMMY

Give these 90 calorie waffles a try and let me know what your favorite low calorie toppings for them are!

mini protein waffles made with the dash mini waffle maker

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90 calorie waffle recipe with 9 grams of protein

90 Calorie Waffle Recipe

Low calorie waffle recipe that's also high in protein, and gluten free!
4.45 from 119 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: gluten free waffles, greek yogurt waffles, high protein waffles, low calorie waffles, low fat waffles
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2 waffles
Calories: 89cal
Author: Amy Roskelley


  • Mini Waffle Maker


  • 1/3 cup dry oats (or 30 grams)
  • 3 tablespoons egg whites
  • 1/3 cup nonfat Greek Yogurt
  • 1/8 tsp ground cinnamon
  • 1/8 tsp baking powder
  • 1/8 tsp salt


  • Blend all ingredients in a mini blender or bullet style blender until the oats are smooth and the batter is not chunky.
    blending ingredients for greek yogurt mini waffles
  • Pour 4 tablespoons onto a mini waffle maker (or the full amount onto a standard waffle maker)
    cooking on the dash mini waffle iron
  • Leave on waffle iron to cook until no longer runny
    stack of greek yogurt healthy waffles


If you make mini waffles in the dash, you will get two waffle with 9 grams of protein each. Or, make one large waffle for 18 grams of protein! 


Serving: 1mini | Calories: 89cal | Carbohydrates: 11g | Protein: 9g | Fat: 1g
Tried this recipe?Mention @healthbeet or tag #healthbeet!


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90 calories and 9 grams of protein, healthy greek yogurt waffles


  1. 1 star
    I been looking for a healthy waffle recipe and this one is the third one i tried so far. Its dry, not crunchy, and lacked flavour. I am beginning to think there is no nice waffle recipes. I didnt like this one at all.

  2. 5 stars
    This recipe looks great, but I haven’t tried it yet. I have an egg allergy, so I am wondering if there is a way to make this recipe without the eggs. Would flax eggs work here? Thanks!

  3. 5 stars
    Sooo good. I made 4 times the amount and also added a teaspoon or so of vanilla and they were perfect. Topped with No sugar added Strawberry jam heated in the microwave, fresh strawberries and some whip cream.

  4. Could cottage cheese be used in place of the Greek Joghurt? Would anything else need to be added to make a substitution work?

  5. 4 stars
    I really liked this recipe. I wanted to double the recipe. I multiplied everything by 2 but I did not have Greek yogurt so I substitued with 1/2 cup of 2 percent milk. Also for the oats I used 1 cup instead of 2/3 cup because the mixture looked too runny. I gave 4 stars because I made some changes . The taste is great 😊

  6. 5 stars
    Awesome recipe!
    We love waffles at our house but we all previously liked different recipes due to density, eggy taste etc..
    Finally a recipe that we all love! They come up very crisp as well.
    Thank you!

  7. 1 star
    I really wanted to love these because the ingredients work for my lifestyle. But the cooked consistency isn’t right. I left them in the mini waffle maker for a long while and the inside is mushy and uncooked. I then decided to put one in the toaster to see if that helped but it is still so so mushy and uncooked inside.

  8. 1 star
    Tried this recipe and it’s terrible. The actual recipe doesn’t make sense in terms of calories.. at the top it says a serving is 2 waffles at 89 calories then further down its 1 waffle that’s 89 calories. The mixture is no way near as runny as shown in the photos, they literally look like normal pancake batter which I think it is to be honest. I followed the measurements but it did not work at all. Taste horrible aswell. I had one bite then threw away. I won’t be bothering again, will find a better recipe that actually works

    1. Sorry these didn’t work out for. The way a recipe works is the calories are calculated by serving. So, the batch makes enough for two waffles, each with 89 calories.So yes- 2 waffles total for the recipe, each waffle having 89 calories.I’d love to figure out what went wrong. Did you blend in a blender?  Did you add the salt and cinnamon?  And what kind of yogurt did you use?

  9. 5 stars
    These are really good. I did substitute the non-fat Greek yogurt for 1/4 cup almond milk with an 1/8 teaspoon lemon juice because I didn’t have any non-fat green yogurt at home. These were however super fun and easy to make. 🙂

  10. 5 stars
    These were just what I was looking for! High protein, low calorie, filling and tasty! So many Dash recipes out there but I’m using this one as my go to. I did add 1/8 tsp of vanilla because I prefer that taste to pure cinnamon. Thanks for this keeper!!

  11. 5 stars
    I was really surprised at how much me and my husband liked these. These will be a regularly occurring meal in my house!

  12. 5 stars
    I tried the recipe and it was awesome. The waffles were not sweet, so you can eat them savory or sweet. I used a whole egg though

  13. 5 stars
    I am the type of person that MUST have protein with my breakfast. This was perfect for the mornings that I didn’t feel like eating eggs!

  14. 5 stars
    I used the Two Good low fat greek blueberry yogurt. very low carb and low sugar option. These were amazing! I have tried so many different healthy options and nothing really taste like a waffle. I was very impressed with this recipe! definitely making on a regular basis!

  15. If you use a regular waffle maker (waffle size 7″) will the calorie count be 178 and the ingredients measurements the same?

    1. 5 stars
      Just made them and they are delicious!! I used a waffle maker. I love that they are low cal and healthy. Thank you!!

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