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Oat flour protein waffle Calories
Cooked waffle made with oat flour and protein; nutrition can vary by recipe.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat flour protein waffle (75 g) has 188 calories. That works out to 250 calories per 100 g. It contains 21 g of carbs, 14.3 g of protein, 5.3 g of fat and 2.8 g of fiber. Its 0.8 mg of Manganese covers 36% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oat flour protein waffle Nutrition Facts
Selected: 1 piece (medium) · 75 g
188
KCAL / 75G
Carbs
21g
· 8% DV
Protein
14.3g
· 29% DV
Fat
5.3g
· 7% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 30% · Fat 26%
Oat flour protein waffle nutrition facts table · 1 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 2.8 g | 10% |
| Protein | 14.3 g | 29% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Oat flour protein waffle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 188 kcal |
| 1 ounce (medium) | 28.4 g | 71 kcal |
| 1 piece (mini) | 40 g | 100 kcal |
| 1 piece (small) | 60 g | 150 kcal |
| 100 g | 100 g | 250 kcal |
| 1 piece (large) | 110 g | 275 kcal |
| 2 piece (medium) | 150 g | 375 kcal |
| 1 serving (large) | 150 g | 375 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Oat flour protein waffle
How do you make an oat flour protein waffle?
Mix oat flour with egg, milk or yogurt, and a protein source, then cook the batter in a preheated waffle iron. Avoid overmixing, and cook until set; oat flour protein waffle batter can thicken as it sits, so check its consistency before cooking.
What ingredients go into an oat flour protein waffle?
An oat flour protein waffle usually contains oat flour, egg, milk or yogurt, and a protein source such as protein powder. Baking powder can make the texture lighter, while vanilla, cinnamon, or mashed banana adds flavor.
Can you make an oat flour protein waffle with protein powder?
Yes, protein powder can be mixed into an oat flour protein waffle batter. It may absorb liquid and make the cooked waffle dry or dense, so adjust the batter with milk or yogurt and avoid adding more powder than the recipe calls for.
Why does my oat flour protein waffle stick to the waffle iron?
An oat flour protein waffle may stick if the iron is not fully heated, its surface is not suitable for the batter, or you open it before the waffle has set. Preheat the iron and wait until the waffle releases more easily before lifting the lid.
How can I keep an oat flour protein waffle from turning out dry?
Keep an oat flour protein waffle from drying out by avoiding overcooking and using enough liquid in the batter. Protein powder can make the mixture absorb more moisture, so add milk or yogurt if the batter is unusually thick.
Can you make an oat flour protein waffle without protein powder?
Yes, you can make an oat flour protein waffle without protein powder. Eggs and Greek yogurt can contribute protein and help bind the batter, though the finished waffle will differ in protein content and texture from a version made with protein powder.
What are the best toppings for an oat flour protein waffle?
Fruit, Greek yogurt, nut butter, and nuts all work well on an oat flour protein waffle. For a savory breakfast, try it with eggs or cottage cheese; toppings also add moisture if the waffle is a little dry.
Can you freeze an oat flour protein waffle?
Yes, an oat flour protein waffle freezes well once fully cooled. Separate waffles with parchment paper, store them in a sealed freezer-safe container, and reheat straight from frozen in a toaster or waffle iron.
How is an oat flour protein waffle different from a regular waffle?
An oat flour protein waffle uses oat flour and protein-rich ingredients, while a regular waffle is often made with wheat flour and a different batter. That changes the flavor and texture, so it may be denser or less crisp depending on the recipe.
Is an oat flour protein waffle a good post-workout breakfast?
An oat flour protein waffle can work as a post-workout breakfast because it combines carbohydrates with protein-containing ingredients. Pair it with fruit or yogurt if you want a more substantial meal; the exact balance depends on the recipe and toppings.
Oat flour protein waffle Vitamins & Minerals
Vitamins
B12
0.52µg · 22% DV
B2
0.21mg · 16% DV
B1
0.17mg · 14% DV
Biotin
3µg · 10% DV
Minerals
Manganese
0.83mg · 36% DV
Phosphorus
195mg · 28% DV
Selenium
11µg · 20% DV
Copper
0.14mg · 16% DV
Sodium
240mg · 10% DV
Potassium ⭐
210mg · 6% DV
Oat flour protein waffle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat flour protein waffle
To burn the 188 calories in 1 piece (medium) (75 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oat flour protein waffle?
An oat flour protein waffle is made from a batter featuring oat flour and a source of protein, then cooked in a waffle iron. Recipes vary, but the oats give it a gently nutty flavour; the outside can turn lightly crisp while the centre stays soft.
It works well for breakfast or brunch, topped with fresh fruit, yoghurt, nut butter or a little syrup. In the US and elsewhere, it can be served alongside coffee, while tea is just as natural a match. Its protein content is a notable feature, at 19 g per 100 g. For a less sweet plate, add berries and use syrup sparingly.
How Nutritious Is Oat flour protein waffle?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oat flour protein waffle Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oat flour protein waffle Contain Allergens?
Contains these allergens:
Which Diets Is Oat flour protein waffle Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat flour protein waffle Fat Profile
SATURATED
1.58g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.16g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.