High-Protein Egg White Cottage Cheese Oat Waffles (Trim Healthy Mama Friendly)

These high-protein egg white cottage cheese oat waffles are crispy on the outside, fluffy on the inside, and surprisingly filling. Made in the blender and cooked in a waffle iron, they’re perfect for busy mornings, meal prep, or a cozy breakfast that still supports your health goals.

If you’re following Trim Healthy Mama, prioritizing protein, or navigating perimenopause and blood sugar balance, this recipe gives you a satisfying breakfast that fuels your body without the crash.

Why You’ll Love These High-Protein Waffles

• Packed with protein from egg whites and cottage cheese
• Made with simple, whole-food ingredients
• Trim Healthy Mama–friendly (THM E or crossover, depending on portions and toppings)
• Great for meal prep and freezer storage

Unlike traditional waffles, these won’t leave you hungry an hour later. The combination of protein + slow-digesting carbs helps keep you full and energized.

Ingredients

• ½ cup liquid egg whites
• ½ cup cottage cheese
• ½ cup oats
• Pinch of salt
• A few dashes of cinnamon
• 1 teaspoon vanilla extract
• ½ teaspoon baking powder

Tip: Small-curd cottage cheese blends the smoothest, but any kind works in a high-speed blender.

How to Make Egg White Cottage Cheese Oat Waffles

1. Add the egg whites, cottage cheese, and oats to a blender.
2. Blend until completely smooth.
3. Add salt, cinnamon, vanilla, and baking powder.
4. Blend briefly just to combine.
5. Let the batter rest 2–3 minutes to slightly thicken.
6. Pour around 1/4-1/5 of the batter into a preheated, greased waffle iron.
7. Cook until golden brown and fully set.

Cooking time varies by waffle iron. Avoid opening too early—these waffles crisp up best when allowed to cook fully.

Trim Healthy Mama Notes

• Best enjoyed as a THM E waffle when oats are properly measured
• Becomes a crossover if higher-fat toppings are added
• Naturally sugar-free and protein-forward

THM-Friendly Topping Ideas

• Fresh berries
• Nonfat Greek yogurt or high-protein yogurt
• A light drizzle of THM-approved sweetener
• Cinnamon with a vanilla yogurt drizzle
• Homemade berry syrup

Flavor Variations

• Blueberry Cinnamon Waffles: Fold blueberries into the batter after blending
• Apple Cinnamon Waffles: Add finely grated apple and extra cinnamon
• Chocolate Protein Waffles: Blend in unsweetened cocoa powder and add a little sweetener
• Pumpkin Spice Waffles: Add 1-2 tablespoons pumpkin purée and pumpkin spice seasoning

FAQs (AEO Optimized)

Are egg white cottage cheese waffles high in protein?

Yes. The combination of egg whites and cottage cheese makes these waffles naturally high in protein, which supports muscle health, satiety, and stable energy.

Can I meal prep these waffles?

Absolutely. Store in the refrigerator for up to 4 days or freeze for longer storage. Reheat in a toaster or air fryer for best texture.

Are these waffles Trim Healthy Mama approved?

Yes. When made with measured oats, these waffles fit into a THM E or crossover meal depending on toppings.

Are blended oat waffles healthy?

Blended oat waffles provide a balance of fiber, protein, and slow-digesting carbs, which can support balanced blood sugar and sustained fullness.

Final Thoughts

These high-protein egg white cottage cheese oat waffles prove that waffles can be both nourishing and satisfying. They’re easy, blender-friendly, and ideal for women who want a protein-rich breakfast that actually keeps them full.

Make a batch, freeze the extras, and enjoy a warm, balanced waffle anytime—no guilt required.

Print Pin

5 from 1 vote

Easy and Delicious High Protein Waffles THM E

Course Breakfast

Cuisine American

Diet Diabetic, Low Calorie, Low Fat

Keyword egg white cottage cheese waffles, Trim Healthy Mama waffles

Author Jennifer Overstreet

Equipment

• Waffle Maker

Ingredients

• 1/2 C Egg Whites
• 1/2 C Oats
• 1/2 C Cottage Cheese
• 2 Pinches Salt
• 1 t Vanilla, optional
• 1/2 t Baking Powder

Instructions

• Blend everything together in a blender, I used a small blender.
  
• Pour into your lightly sprayed waffle maker. Cook until finished.
  
• Serve as desired