Delicious Vegan Protein Waffles: Easy Plant-Based Breakfast

The right breakfast can make all the difference in supporting strong endurance performance and daily energy levels. If you’re looking for a plant-based option that delivers a solid boost of protein and carbs, these quick and easy vegan protein waffles are exactly what you need. Packed with plant-based ingredients, these waffles provide sustained energy, and muscle recovery support.

Why Vegan Protein Waffles Are Ideal for Endurance Athletes

Endurance athletes need a balance of carbohydrates for energy and protein for muscle repair and recovery. These vegan protein waffles will deliver both, making them an excellent pre-workout or post-workout meal.

Here’s why they’re a great addition to your training routine:

• Sustained Energy: These waffles are packed with complex carbs from ingredients like all-purpose flour and plant-based protein powder, providing you with slow-burning energy that lasts through long workouts.
• Protein for Muscle Recovery: With a solid dose of plant-based protein powder, these waffles support muscle recovery, reducing soreness and helping your body bounce back faster after long runs or cycling sessions.
• Low in Fat: The recipe uses unsweetened applesauce as a binder, meaning these waffles are lower in fat than traditional waffles, which is great for those trying to stay lean while building endurance.
• Customizable for Nutrient Boosts: You can easily add extra ingredients like flaxseeds, chia seeds, or blueberries to up the fiber, antioxidants, and omega-3 content, all of which support overall health and performance.

Vegan Protein Waffles

If you're looking for a plant-based breakfast option that delivers a solid boost of protein and carbs, these vegan protein waffles are exactly what you need.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Breakfast

Cuisine American

Servings 4 servings

Calories 220 kcal

Ingredients

  

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• 1 cup all-purpose flour
• ½ cup plant-based protein powder
• 1 tbsp baking powder
• ½ tsp salt
• 1 ½ cups plant-based milk*
• ½ cup unsweetened applesauce
• 2 tbsp maple syrup
• 1 tsp vanilla
• 2 tbsp vegetable oil or melted coconut oil

Instructions

 

• Preheat your waffle iron.
• Mix dry ingredients in a large bowl.
• In another bowl, combine the milk, applesauce, maple syrup, vanilla, and vegetable oil.
• Combine and stir all ingredients until the batter is well-combined and not lumpy.
• Lightly grease the waffle iron. Pour enough batter into the preheated iron to just cover the waffle grid. Close the lid and cook according to the manufacturer’s instructions until the waffles are golden brown and crispy. This usually takes 4-6 minutes.
• Remove the waffles and serve with your favorite toppings!

Notes

*For an extra boost of protein, opt for higher-protein plant-based milk such as soy or pea. 

Nutrition

Serving: 4wafflesCalories: 220kcalCarbohydrates: 24gProtein: 14gFat: 8gSodium: 382mgSugar: 6g

Keyword high protein, plant based, plant based waffles, protein waffles, vegan protein waffles, waffles

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Nutrition for Performance: Why These Waffles Work for Endurance Athletes

These vegan protein waffles aren’t just delicious. They’re built to help you power through your longest runs, rides, or swims and honor your desire for a plant-based breakfast.

Here’s a breakdown of how each component works to fuel your body:

• Carbohydrates for Endurance: The all-purpose flour and applesauce provide the carbs, which to keep your energy levels stable.
• Protein for Recovery: These waffles offer the protein you need to repair muscle fibers and reduce inflammation after long training sessions. Including protein in your post-workout meal can speed up recovery time.
• Hydration Support with Plant-Based Milk: Plant-based milk alternatives are often fortified with essential vitamins and minerals like calcium, vitamin D, and B12, all of which are important for athletes.
• Antioxidant Boost with Add-Ins: Adding blueberries or other fruits to your waffles increases your intake of antioxidants, which help fight off free radicals and reduce muscle inflammation post-workout.
• Omega-3s for Joint Health: Optional ingredients like flaxseeds and chia seeds provide a healthy dose of omega-3 fatty acids, which help reduce inflammation in joints and muscles—a key benefit for athletes.

Pre-Workout and Post-Workout: How to Incorporate Vegan Protein Waffles into Your Routine

The beauty of these vegan protein waffles is their versatility. Depending on your needs, you can adjust how you use them in your routine.

Pre-Workout Fuel:

• For long workouts, these waffles make a perfect pre-workout meal. Their high-carbohydrate content, especially topped with maple syrup, gives your muscles the glycogen they need to perform at their best. Aim to eat them about 1-2 hours before your workout for optimal digestion and energy.

Post-Workout Recovery:

• After an intense workout, your body is primed for recovery. These waffles provide a great balance of carbohydrates to replenish glycogen stores and protein to help repair muscle damage. Top them with peanut butter or a scoop of plant-based yogurt to add even more protein and healthy fats to aid recovery.

Customizing Your Vegan Protein Waffles for Endurance

The great thing about this protein waffle recipe is that it’s customizable to suit your specific nutritional needs. Want more fiber to keep you full longer? Add flaxseeds or chia seeds. Need more antioxidants for recovery? Toss in some blueberries or top your waffles with a sprinkle of pumpkin seeds. Craving a little extra indulgence after a hard workout? Add some dark chocolate chips for a sweet reward.

Next Steps

Whether you’re prepping for a long workout or recovering afterward, these vegan protein waffles can fit that need. Next time you need to refuel for a long day of training, whip up a batch of these golden brown waffles and take your performance to the next level!

And if you’re needing additional personalization to your endurance nutrition, reach out! We are here to help and have extensive experience working 1:1 with plant-based athletes on their nutrition