These sourdough protein waffles are the perfect quick, nourishing breakfast—crispy on the outside, fluffy on the inside, and packed with whole food protein to keep you full for hours. Made with simple ingredients like sourdough starter, eggs, and Greek yogurt, they’re an easy, gut-friendly way to start your day strong.
Quick Recipe Overview: High Protein Sourdough Waffles
⏱️ Ready In: ~10 minutes
🍽️ Serves: 1–2
🔥 Calories: ~370 per batch
💪 Protein: ~23g
🥣 Main Ingredients: Sourdough starter, Greek yogurt, eggs, sprouted oats
🌾 Dietary Info: Gluten-free (if using GF oats), high-protein, refined sugar-free
🤍 Why You’ll Love It: These waffles are quick, nourishing, and perfectly balanced with protein, healthy fats, and fermented grains to keep you full, energized, and satisfied without a blood sugar crash.
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This recipe can be used to make waffles or pancakes (see picture below – a stack of these pancakes topped with banana, yogurt, and maple syrup).
I make it 4-5 times a week, especially on lower body lift days (yes, you’ve found the corner of the internet with sourdough moms who lift lol). They always hit the spot and fuel peak performance in the gym!
But even if you don’t work out and you’re just trying to hit protein goals and fuel peak mom performance, you need these in your regular breakfast rotation. Shoot for at least 30 grams of protein at every meal, so pair these with some scrambled eggs or a Salted Caramel Protein (code HOPEWELL) Egg Yolk Latte (as I did in the picture above), and you’re good to go!
If you love a good eggy breakfast, you’ll also want to try my egg wraps for a quick, savory high-protein option, or my brown butter Dutch baby recipe for a simple, oven-baked breakfast that feels a little more special but is just as easy to make.
Why You’ll Love This Recipe
- These sourdough protein waffles are packed with protein, quality carbs, and healthy fats to keep you full and energized for hours without a crash.
- They’re quick and easy to make with simple, real-food ingredients—no protein powder necessary, but it’s easy to add in if you want the extra grams.
- The texture is perfectly crispy on the outside and fluffy on the inside, making them just as satisfying as traditional waffles but more satiating and easier on the calorie count.
“I make these waffles/pancakes 4-5 times a week, especially on lower body lift days (yes, you’ve found the corner of the internet with sourdough moms who lift lol). They always hit the spot and fuel peak performance in the gym!” – Steph
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Realistic Ingredient Prep with me in this video!
Key Ingredients
Precise measurements and instructions can be found in the recipe card at the bottom of the page.
- Sourdough Starter – You thought you had to choose between being a sourdough girly and a fit girly?! Nope! You can easily be both by incorporating starter into your favorite high protein recipes. I’m here to help with that.
- Gluten Free Sprouted Rolled Oats – yes, I’m being fancy here with the specific kind of oats, but when you’re focused on fitness and health, digestion matters. Gluten can be a problem for some, so going with sprouted GF oats makes these waffles/pancakes easy on the gut.
- Greek Yogurt – You can use Greek yogurt or cottage cheese here, either will be just fine and packs a protein punch while adding flavor and texture. I actually make my own super long fermented yogurt that’s easy on my belly and use it to make this recipe!
- Eggs – This has to be the most delicious way to get two eggs in with breakfast every morning! Depending on your calorie and macro goals, you can serve a couple of scrambled or poached eggs on the side for even more nutrition. A balanced breakfast that includes four eggs? Yes, please!
If you need help with sourdough vocabulary, check out my Complete Guide to Sourdough Terminology!
High Protein Sourdough Waffles FAQs
Yes, sourdough protein waffles are a nutrient-dense breakfast option made with real ingredients like eggs, Greek yogurt, and sourdough starter. They provide 23 grams of protein, healthy fats, and fermented or sprouted grains that support digestion and help stabilize blood sugar.
Absolutely. These sourdough protein waffles get their protein naturally from eggs and Greek yogurt, so there is no need for protein powder. This keeps the recipe simple, whole-food based, and easy to digest. But you can easily add a scoop of protein powder to hit your macro goals and add flavor.
No, sourdough protein waffles do not need to ferment at all since no flour is added to the recipe, and the sourdough starter is already fermented.
Sourdough protein waffles can be gluten-free if you use gluten-free sourdough starter and gluten-free oats. Always ensure all ingredients are certified gluten-free if needed. Sourdough starter made with whole wheat flour contains very little gluten.
If your sourdough protein waffles are not crispy, it is usually due to not cooking them long enough or not using enough fat on the waffle iron. Letting them cook fully and allowing steam to escape before removing helps create a crisp texture.
Yes, sourdough protein waffles store well in the fridge for a few days or can be frozen. Reheat them in a toaster or oven to bring back their crispy texture.
Expert Tips for Making High Protein Sourdough Waffles
- Extra crispy: Let the waffles cook an extra minute after the steam stops coming out of the waffle iron
- Adjust batter: If the batter feels too thick, add a splash of milk or water for a smoother texture and even cooking
- Best texture: Use full-fat Greek yogurt or cottage cheese for richer flavor and better structure
- Rest time: Let the batter sit for 2–3 minutes so the oats can soften slightly
- Preheat well: Always cook on a fully preheated, well-greased waffle iron for a golden, crispy exterior
Storage
Refrigerate: Store leftover waffles in an airtight container in the fridge for up to 3–4 days
Freeze: Let waffles cool completely, then freeze in a single layer before transferring to a bag for up to 2–3 months
Reheat: Toast or warm in the oven to bring back their crispy texture (avoid microwaving if possible)
Make ahead: Double the batch and freeze extras for quick, high-protein breakfasts throughout the week
More High-Protein Breakfast Recipes
If you love this recipe, please leave a ⭐ 5-star ⭐ rating below! If you have questions or suggestions – drop a comment!
High Protein Sourdough Waffles
Ingredients
Equipment
Method
- Preheat iron: Heat your waffle iron (or griddle if making pancakes) and lightly grease it with butter or non-stick spray
- Blend batter: Add sourdough starter, oats, Greek yogurt, eggs, vanilla, baking powder, baking soda, and salt to a blender and blend until smooth, 30-60 seconds
- Rest batter: Let the batter sit for 2–3 minutes to allow the oats to soften slightly
- Cook waffles: Pour batter into the waffle iron and cook until golden brown and crispy, about 3–5 minutes depending on your waffle maker
- Serve: Remove carefully and serve warm with your favorite toppings like butter, fruit, yogurt, or maple syrup
Nutrition
Notes
- Make it dairy-free: Swap Greek yogurt for a thick dairy-free yogurt or blended cottage-style coconut yogurt
- Use discard or active starter: Both work well in this recipe, so it’s perfect for using up extra sourdough starter
- Adjust consistency: If your batter is too thick (especially with sprouted oats), add a splash of milk or water until pourable
- Crispier waffles: Cook slightly longer and place finished waffles on a wire rack instead of stacking
- Flavor boost: Add cinnamon, a pinch of nutmeg, or a drizzle of honey to the batter for extra flavor
- Waffle iron size: Cooking time may vary depending on your waffle maker, so watch for golden color and reduced steam as cues
Tried this recipe?
Let us know how it was!About the Author
Welcome to Hopewell Heights, I’m Steph – seasoned sourdough baker, homesteader, homemaker, homeschooling mom of 5, and creator behind this Heritage American food blog. I hope you enjoy my family’s favorite, from-scratch recipes!
I make these waffles/pancakes 4-5 times a week, especially on lower body lift days (yes, you’ve found the corner of the internet with sourdough moms who lift lol). They always hit the spot and fuel peak performance in the gym!