This PRS Power Recipe is brought to you by PRS programming and nutrition client, Miriam Lazewatsky, who is our resident foodie and crushes her weekly meal prep.
If you make the recipe below please share it on social media using the PRS hashtag (#prorehabstrength) and tag Miriam (@liftsatnight) and PRS (@prorehabstrength) and let us know how you like it!
From The Foodie: I grew up eating Van’s waffles every morning for breakfast as I was running out of the house to catch the bus to school. They’re still my go-to easy breakfast. Because they freeze well, I can make a huge batch and have breakfast ready all month, and three waffles have close to 30 grams of protein! The combination of spinach and cheddar is a classic, while the onion powder boosts the flavor by bringing a savory kick to the batter.
Spinach Cheddar Protein Waffles
Makes: 36 toaster waffles
Nutrition Information per waffle: 100 calories, 3 fat, 10 carbs, 9 protein
This recipe is adapted from Cheat Day Design and Workweek Lunch.
Dry Ingredients:
230 grams (2 cups + 1 Tbsp.) White Whole Wheat Flour
110 grams (3/4 cup + 1 Tbsp.) Oat Flour
30 grams (2/3 cup) Vital Wheat Gluten
20 grams Baking powder
50 grams Unflavored Whey Isolate
6 Tbsp. + 1 tsp. Buttermilk Powder (See note 1)
1 tsp. Salt
1 Tbsp. Onion powder
Wet Ingredients:
2.5 cups Milk (See note 2)
4 cups Sharp Cheddar, shredded (See note 3)
5 oz. Package baby spinach, chopped
Directions:
Turn waffle iron on to preheat while prepping the batter.
Mix all dry ingredients in a large bowl. This can be done well ahead of time to be pulled out when you want to cook.
Add milk and whisk until completely blended. Fold in cheese and spinach.
Spray waffle maker with nonstick spray or atomized oil. Use a quarter cup measure to fill each waffle cavity. Cook for approximately three minutes. Remove and allow to cool on a baking rack. Store in the fridge for 4-5 days or freeze for up to 3 months. Toast to reheat.
Notes:
Buttermilk powder is optional, but recommended, especially if you really like the flavor of buttermilk pancakes.
I used 1% cow’s milk. This recipe should work with the milk of your choice.
I used 50/50 Kraft Natural Sharp Cheddar 2% Milk Shredded Cheese and Cabot Shredded Sharp Light50.
In general, it’s best to use the weighted measurements when given for dry ingredients, as the measurements by volume are my own calculated approximations.
I use the Dash Multi Mini Waffle Maker, which results in toaster waffles approximately the same size as Van’s or Eggo waffles you can buy in the freezer section of the grocery store. My per-waffle measurement and cooking time are based on this waffle maker.
To make gluten free, use a cup for cup GF flour instead of the wheat flour and 2 tsp xanthan gum instead of vital wheat gluten. Please note that I have not tested these substitutions.