Protein Pumpkin Waffle {93 Calories}

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These pumpkin waffles, made with high protein ingredients like egg whites and cottage cheese, have only 93 calories and 8 grams of protein each.

protein pumpkin waffles with macros

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I’ve been making some variation of this low calorie, high protein, waffle or pancake, over and over. The original pancake with practically the same ingredients is here. The high protein, low calorie waffle can be found here. All three of these are similar (egg whites and oats), with only slight variations.

Once I decided to make a protein pumpkin waffle, I knew I wanted to use the same ingredients, but just add a little bit of pumpkin and pumpkin flavors. So, that’s what I did.

What ingredients are in the protein pumpkin waffle recipe?

So, I used

  • Egg whites (I like the liquid egg whites in the cartons from Costco)
  • Fat free cottage cheese. (probably could have left this out, and doubled the pumpkin, but I like the boost of protein from the cottage cheese.)
  • Oats! Instead of flour, these become gluten free when you use oats. I like to blend the oats in a blender first, to turn it into oat flour. Then, I add the rest of the pumpkin ingredients.
  • Pumpkin pie spice. Truth be told, I actually don’t have any of this right now. But I made my own using cinnamon, ground ginger, ground cloves and nutmeg. Super easy!
8 grams of protein per waffle pumpkin waffles

How do you lower the calories of the waffles?

Classic waffles can be made with a lot of butter and sugar, making them high in calories.

To keep these waffles sweet, I leave out any sugar, and just add sugar free syrup after the fact.

To keep these waffles high in protein and low in calories, egg whites are perfect.

So, give these protein pumpkin waffles a try, and then also try the pumpkin chaffle if you need a waffle that’s also low in carbs!

low calorie waffles with pumpkin and whipped topping
protein pumpkin waffles with macros

Protein Pumpkin Waffles

These waffles, made with high protein ingredients like egg whites and cottage cheese, have only 93 calories and 8 grams of protein each.
4.91 from 11 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Diet: Gluten Free, Low Calorie
Keyword: high protein waffles, Protein pumpkin Waffles, Pumpkin waffles
Prep Time: 2 minutes
Cook Time: 5 minutes
Total Time: 7 minutes
Servings: 2 servings
Calories: 93cal
Author: Amy Roskelley



  • 1/3 cup oats
  • 1/3 cup liquid egg whites
  • 2 tablespoons fat free cottage cheese
  • 2 tablespoons canned pumpkin
  • 1/4 teaspoon pumpkin pie spice


  • Blend all ingredients in a high powered blender, until oats are smooth. I will blend the oats to make oat flour first, and then add the rest of the ingredients and reblend.
    protein pumpkin waffles blending ingredients
  • Spray a mini waffle iron with cooking spray (or normal size if you are just making 1 waffle)
  • Using 1/4 cup measuring cup, pour half of the batter onto the waffle iron and cook till done. Then, the remaining batter.
    measuring batter for protein pumpkin waffle
  • Remove from waffle iron and top with sugar free syrup or whipped topping.


Serving: 1waffle | Calories: 93cal | Carbohydrates: 11.6g | Protein: 8.3g | Fat: 1.1g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Protein pumpkin waffles low fat low calorie and super delicious

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      1. Going to try these…. I tend to use 2- 647 bread(40 calories each)just mix egg whites, pumpkin extract and put in waffle maker! I think cottage cheese will add more protein! No oats needed because of the bread.

  1. 5 stars
    What a perfect fall breakfast! Love that they’re full of pumpkin flavor with plenty of protein too.

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