Cinnamon Protein Waffles: 31g Protein, 165 Cal

By Jon Klipstein, U.S. Army Combat Veteran & Founder of Die Tryin Co., and David Ortiz, Recipe Developer & U.S. Army Combat Veteran

CINNAMON WAFFLE, BREAKFAST OR DESSERT

Same protein-waffle base our Fruity Pebbles canonical recipe uses — swapped for warm cinnamon and a touch of mashed banana to take it from kid-cereal nostalgia to grown-up bakery. 31g of protein, ~165 calories, six ingredients, ready in five minutes.

Works as a breakfast or as a dessert when you want something warm with whipped cream that fits the macros.

CINNAMON PROTEIN WAFFLE

Yield: 1 waffle · Prep: 2 minutes · Cook: 3–4 minutes

Macros (estimated, plain waffle): ~165 cal · 31g protein · 9g carbs · 0.5g fat

Ingredients

• 1 scoop Post Iso Cinnamon Cereal (Vanilla Cream works as a sub)
• 1/4 cup egg whites
• 1/4 banana, mashed
• Pinch of ground cinnamon
• 1/2 tsp baking powder
• 1/4 tsp vanilla extract
• Cooking spray

Optional toppings — sliced strawberries, banana slices, sugar-free whipped cream, sugar-free maple syrup, or the cream cheese glaze from our cinnamon roll pancakes

Instructions

1. Preheat your waffle iron and spray with cooking spray.
2. In a small bowl, mash the banana, then whisk in the Post Iso, egg whites, cinnamon, baking powder, and vanilla extract until smooth.
3. Pour the batter into the waffle iron and cook for the time your model specifies (usually 3–4 minutes — check for golden brown).
4. Transfer to a plate, finish with toppings, eat warm.

WHY THIS RECIPE WORKS

• Mashed banana is the binder. 1/4 banana adds enough sweetness and moisture that you don't need flour or oats. Without it, the waffle gets too eggy.
• Post Iso Cinnamon Cereal layers the cinnamon hit. The whey already carries cinnamon notes — the pinch of ground cinnamon in the batter layers on top instead of being the only source.
• Baking powder = real waffle rise. Skip it and the waffle comes out flat and dense. The 1/2 tsp is non-negotiable.
• Whey isolate stays smooth. Post Iso doesn't clump or get gritty when cooked. Cheaper whey concentrate or plant proteins wreck the texture.

FLAVOR VARIATIONS

Same base waffle, different finish:

• Cinnamon Toast Crunch crunch — top with 10g of crushed Cinnamon Toast Crunch for cereal-textured crunch on top.
• Cinnamon roll waffle — top with the cream cheese protein glaze from our cinnamon roll pancakes recipe.
• Apple cinnamon — skip the banana, sub 2 tbsp unsweetened applesauce + add 1 tbsp diced apple to the batter.
• Pumpkin spice cinnamon — skip the banana, sub 2 tbsp pure pumpkin puree + add 1/4 tsp pumpkin pie spice.
• Chocolate cinnamon — swap Post Iso Cinnamon Cereal for Chocolate Bar, keep the pinch of cinnamon, top with sugar-free chocolate syrup.

WHERE THIS FITS IN THE PROTEIN WAFFLE CLUSTER

This is the cinnamon variant of our protein waffles canonical recipe. Same base — whey isolate + egg whites + baking powder — with cinnamon and banana replacing the Fruity Pebbles cereal topping. If you want the original or a different cereal variant, the canonical recipe links to all of them.

Hitting your protein target gets a lot easier when breakfast actually contributes. The International Society of Sports Nutrition's position stand recommends 1.4–2.0g of protein per kg of bodyweight daily for active people (ISSN, 2017). One waffle is 31g toward that target before 9 a.m.

FREQUENTLY ASKED QUESTIONS

Can I use a different protein powder?

Whey isolate is non-negotiable. Without flour holding the waffle together, the structure depends on the protein cooking up smooth. Post Iso Cinnamon Cereal is the natural match.

What if I don't have a waffle iron?

Same batter works as pancakes — cook in a non-stick pan over medium heat, 2 minutes per side. Texture is slightly less crispy but macros are identical.

Can I skip the banana?

You can, but the waffle gets eggy without something to bind. Sub 2 tbsp unsweetened applesauce or 2 tbsp Greek yogurt to keep the texture right.

Can I make a bigger batch?

Yes — scale 3x: 3 scoops Post Iso, 3/4 cup egg whites, 3/4 banana mashed, 1.5 tsp baking powder. Makes 3 waffles. Freeze leftovers and pop in the toaster.

Why is mine sticking to the iron?

Not enough cooking spray, or you tried to flip it before it was done. Let it go the full 3–4 minutes — opening early rips the waffle in half.

How do I store leftovers?

Wrap in plastic and freeze for up to 2 months. Reheat in the toaster (not the microwave — microwave makes them soggy).

READY TO GEAR UP?

This whole recipe runs on a clean-tasting protein powder. Post Iso Cinnamon Cereal — 24g protein, 110 calories, DigeZyme enzymes, doubles up the cinnamon flavor in this batter. Grab a tub.

More waffles + breakfast in the cluster: Fruity Pebbles protein waffles (the canonical), Cinnamon Toast Crunch protein waffles, cinnamon roll pancakes, cinnamon protein pancakes, protein cinnamon rolls, protein french toast, or pumpkin protein overnight oats. Want to nail your daily macro number? Start with the guide to counting macros. Not sure where to start? Take the quiz.

ALWAYS FORWARD.