Protein Waffles for Kids (One-Bowl & Freezer-Friendly)
These one-bowl protein waffles for kids are soft, fluffy and made with nourishing ingredients like Greek yogurt, eggs, banana, hemp hearts and a combination of all-purpose and whole wheat flour. They freeze beautifully and can go straight from the freezer into the toaster, making them an easy breakfast for busy mornings. Also, my kids love them and ask for them again and again.
When I first shared these waffles on Instagram, they went viral and honestly, it didn’t surprise me! They’re my homemade answer to frozen toaster waffles: easy, kid-approved and ready when you need them.
When the batch is divided into nine smaller four-inch waffles, each waffle contains approximately 10 grams of protein, depending on the yogurt and whether you use skim milk powder or protein powder. But the best part, in my opinion, is having a freezer stocked with breakfasts my kids genuinely look forward to eating.
The freezer breakfast my kids love
School mornings have a special way of becoming chaotic before the day has even really started, don’t they? Someone can’t find their shoes, another child suddenly remembers a form that needs to be signed and everyone needs breakfast at the exact same time. Enter: the make-ahead breakfast.
These freezer-friendly protein waffles are easy to make when you have a little more time and reheat in minutes during the week. Make one batch for tomorrow’s breakfast or double it and stock the freezer for later.
They’re:
- Made in one bowl
- Soft and fluffy
- Gently sweetened with banana and a little maple syrup
- Easy to freeze and reheat
- Delicious with all kinds of toppings
- Made with or without protein powder
- Great for kids and grown-ups
If having a few options in your back pocket makes your mornings easier, you may also like these three easy make-ahead breakfast recipes for kids.
A quick note about protein for kids
Protein is important for children’s growth and development, but it isn’t a nutrient most families need to count or constantly try to maximize. In fact, most kids are likely getting enough protein through the different foods they eat throughout the day.
These waffles aren’t about turning breakfast into nutrition math. Even I don’t want that as a dietitian mom! They’re simply one tasty way to combine carbohydrates, fat and protein in a breakfast that feels satisfying and works well for busy families.
If you’re unsure about your child’s needs, my guide to how much protein kids actually need offers age-by-age guidance and plenty of realistic food examples.
You also don’t need protein powder to make this recipe. Skim milk powder – sometimes labelled nonfat dry milk powder – works really well. If you choose to use protein powder, select a plain, vanilla or unsweetened variety you feel comfortable serving your family. Protein powders vary quite a bit in flavour, sweetness and how much liquid they absorb, so the batter may need a little extra milk.
Now, if you’re serving these to young children (under the age of about 6), I’d recommend using skim milk powder instead of protein powder because younger kids don’t need that much protein!
If you’re looking for more freezer-friendly options made with everyday protein-containing ingredients, my collection of high-protein one-bowl muffins for kids is another great place to start.
How to make one-bowl protein waffles
The method is simple: mash the banana in a large bowl, whisk in the remaining wet ingredients and then gently stir in the dry ingredients.
Let the batter rest for about five minutes while the waffle iron preheats.
A few small details will give you the best texture:
- Measure the flour by spooning it into the measuring cup and leveling it off.
- Stir only until the ingredients are combined. A few small lumps are fine.
- After resting, the batter should be thick but still easy to scoop or pour. If it seems too stiff, add milk one tablespoon at a time. This is especially helpful when using protein powder, since different varieties absorb liquid differently.
- Make sure the waffle iron is fully preheated before adding the batter.
- Cook until the waffles are lightly golden and release easily. Exact cooking time will depend on your waffle maker.
- Place cooked waffles on a wire rack instead of stacking them so steam doesn’t make them soggy.
If your waffles turn out dense, the batter was likely too thick, overmixed or added before the waffle iron was fully heated. A small splash of milk usually helps with the next one.
No waffle maker? Try my three-ingredient flourless banana pancakes for another easy banana-based breakfast. And when fall rolls around, these freezer-friendly pumpkin spice waffles are always a hit.
How to freeze and reheat homemade waffles
The most important freezer step is allowing the waffles to cool completely. Placing warm waffles in a bag traps moisture, which can cause ice crystals and make the waffles soggy when reheated.
Arrange the cooked waffles in a single layer on a wire rack. Once cool, transfer them to a freezer-safe bag or container. If you’re concerned about them sticking together, freeze them in a single layer on a baking sheet first and then move them to a bag once firm. For the best flavour and texture, use the frozen waffles within two to three months.
There’s no need to thaw them before reheating. Place a frozen waffle directly in the toaster and toast until warmed through and lightly crisp on the outside. Depending on the thickness of the waffle and your toaster settings, it may need a second cycle. The microwave will also warm them, but the waffles will be much softer. Around here, the toaster (or our air fryer!) is the clear winner.
I love keeping a mix of sweet and savoury options in the freezer. These baked egg muffin cups with a veggie crust are another handy breakfast to make ahead and reheat as needed.
Easy ways to serve protein waffles
These waffles have a mild banana and vanilla flavour, so they work with all kinds of toppings. You could try:
- Butter and maple syrup
- Greek yogurt and berries
- Sliced banana and peanut, nut or seed butter
- Applesauce and cinnamon
- Jam and Greek yogurt
- Hemp hearts and fresh fruit
- Whipped cream and berries for a fun weekend breakfast
You can also cut the waffles into strips for dipping or spread them with nut or seed butter and turn two pieces into a waffle sandwich.
For mornings when your family needs something a little more substantial, pair a waffle with yogurt, fruit, cheese, an egg or one of these kid-approved smoothies.
That said, you don’t need to build a perfectly balanced breakfast every morning. Sometimes your child will eat a waffle with fruit and yogurt. Sometimes they’ll eat the waffle and leave everything else behind. Both are normal. Keep offering a variety over time and let your child decide what and how much to eat from what you’ve served.
Protein Waffles for Kids (One-Bowl & Freezer-Friendly)
Ingredients
Wet ingredients:
- 1 cup/250 mL vanilla or plain Greek yogurt
- 1/2 cup/125 mL milk
- 1 mashed ripe banana
- 3 eggs
- 2 tablespoons/30 mL melted butter or neutral oil
- 1 teaspoon/5 mL vanilla extract
- 1 tablespoon/15 mL maple syrup
Dry ingredients:
- 3/4 cup/175 mL all-purpose flour
- 1/2 cup/125 mL whole wheat flour or whole wheat pastry flour
- 1/4 cup/60 mL skim milk powder or plain vanilla or unsweetened protein powder
- 2 tablespoons/30 mL hemp hearts
- 2 teaspoons/10 mL baking powder
- 1/2 teaspoon/2.5 mL baking soda
- 1/4 teaspoon/1.25 mL salt
- 1 to 3 tablespoons/15 to 45 mL additional milk if needed
Instructions
- In a large mixing bowl, whisk together the wet ingredients: Greek yogurt, milk, mashed banana, eggs, melted butter, vanilla extract and maple syrup.
- Now, add the dry ingredients: all-purpose and whole wheat flours, skim milk powder or protein powder, hemp hearts, baking powder, baking soda and salt. Stir just until combined.
- Let the batter sit for about 5 minutes. If it seems too thick, add the extra milk. Meanwhile, lightly grease and preheat your waffle iron.
- Cook according to your waffle maker’s directions until lightly golden and fluffy. Enjoy right away, or cool completely and freeze. Reheat straight from frozen in the toaster.
Notes
- Skim milk powder may also be labelled nonfat dry milk powder.
- Protein powder is optional. Different protein powders absorb liquid differently, so additional milk may be required.
- When the recipe is divided into nine four-inch waffles, each waffle contains approximately 10 grams of protein. The exact amount will depend on the yogurt, milk powder or protein powder used.
- Avoid stacking hot waffles. Cooling them in a single layer helps prevent them from becoming soggy.
- Waffle makers vary in size and cooking time, so use the colour and texture of the waffles as your guide.
Nutrition
Sarah Remmer, RD, is a registered dietitian and mom of three, specializing in family and pediatric nutrition. She’s the founder of Centred Nutrition Collective and has nearly 20 years of experience helping families feel confident about feeding their kids.
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