Photo and recipe courtesy of Meg Gunther of myengineerednutrition.com
If you’re looking for something sweet and reminiscent of a casual weekend morning, but don’t want to sacrifice performance for flavor, then look no further. These amazing Plantain Waffles are delicious and are packed full of all of the nutritional benefits your body needs to perform in and out of the gym.
While traditional waffles are usually high in fat and empty carbs, these delicious waffles are gluten and dairy free, and pack a powerful protein punch. The added benefit of plantains means that you will also get the awesome benefit of high fiber, potassium, and vitamin A and C!
Like bananas the plantain is edible throughout the ripening process, but I suggest using a plantain that is yellow and just beginning to spot. You will also need a waffle maker and blender for this recipe!
Enjoy these Plantain Waffles with Mixed Berry Compote and make sure to check back for more wonderful recipes.
Cooking Time: 15 minutes, depending on waffle maker
Portion: six waffles with approximately one cup of mixed berry compote, equalling two servings
List of Ingredients
- 1 cup of ripe sliced strawberries
- 1/2 cup of ripe halved blackberries
- 2 tablespoons of lemon juice
- 2 tablespoons of water
- 1 tablespoon of coconut sugar
- 2 scoops of True Nutrition Protein Powder (60 grams) – I like to use vanilla plant-based protein, but any True Nutrition Protein will work
- 1/2 cup of unsweetened applesauce
- 1 yellow, brown spotted plantain (130 grams) – or approximately 3/4 cup sliced
- 1 tablespoon of high quality coconut oil, melted
- 2 egg whites
- 1 tablespoon of baking soda
- 1 tablespoon of vanilla
- 1 tablespoon of baking powder
- 1/4 tablespoon of cinnamon
- 1 pinch of salt
- 1-2 tablespoon of cashew milk (or other non-dairy type) – this should be added according to the consistency of the batter
For The Plantain Protein Waffles
- Make sure to turn on your waffle iron to let it begin to heat up. If you don’t have a waffle iron these waffles could also be made as pancakes!
- Combine the protein powder, sliced plantains, applesauce, coconut oil, and egg whites In a blender, a single serve cup attachment will work really well. Blend to combine all ingredients.
- For the next step, add the vanilla, baking soda, baking powder, cinnamon and salt. You may or may not need the cashew milk depending on the consistency of your batter. The batter should be pretty thick, but not so thick that it won’t blend. Add milk accordingly.
- Next, blend all of the ingredients until they are all well combined.
- Grease your waffle iron and then spoon about 1/4 cup of batter for each waffle onto your hot iron. The cooking time per-batch will vary based on your specific iron, but I cooked mine for roughly five minutes for each batch. Continue this process until all of the batter is used, which should make about six waffles.
- Choose your desired number of waffles, top with compote and if you’re feeling bold dust with powdered sugar!
For The Mixed Berry Compote
- Combine all of your compote ingredients together into a small saucepan over medium heat. Cook for 10 minutes, make sure to stir occasionally.
- Once the fruit has cooked down and the liquid has reduced, take your pan off of the stove and set aside.
Now you are ready to enjoy these wonderful protein waffles, enjoy with your favorite morning beverage.
Nutritional Information: (Based on three waffles)
306 Calories – 27 grams of protein, 31.5 grams of carbs, and 9 grams of fat
Berry Compote Nutritional Information: (Based on half of the compote mix)
44 Calories – 1 gram of Protein, 17 grams Carbs, 0 grams of fat