Protein banana mini Waffles (gluten-free)
If you’re looking for a quick, nutritious, and satisfying breakfast option that supports both your health and your family’s—these gluten-free protein banana waffles are the perfect solution. They’re soft on the inside, slightly crispy on the outside, naturally sweetened with banana, and packed with clean protein to keep you energized and nourished for hours.
Why Go Gluten-Free? More and more parents and practitioners are noticing how many kids show signs of gluten sensitivity—even without a formal diagnosis of celiac disease. Symptoms like bloating, gas, fatigue, poor concentration, skin issues, or behavioral changes can often be linked to an underlying intolerance to gluten. By switching to a gluten-free breakfast like these waffles, you give your child a gentler start to the day, with less inflammation and more digestive ease.
For women, especially those dealing with hormone imbalances, autoimmune conditions, or gut issues, removing gluten can be a game-changer. Gluten is known to disrupt gut barrier integrity (“leaky gut”) and can exacerbate inflammatory or hormonal symptoms—especially during perimenopause or while healing from adrenal fatigue, PCOS, or estrogen dominance.
The Power of Protein in the Morning—Especially for Women
These waffles include beef protein powder, a clean and complete source of protein that’s rich in amino acids, including glycine and proline, which support gut lining repair, skin elasticity, and hormone production. Unlike many plant-based options, beef protein is also free from anti-nutrients like lectins or phytic acid, making it easier to digest and absorb.
Starting your day with a high-protein breakfast stabilizes blood sugar, reduces cravings later in the day, improves mental clarity, and supports muscle maintenance—something that becomes increasingly important for women after 30. These waffles can easily deliver 30–40g of protein per serving, depending on your protein powder.
Kid-Friendly, Hormone-Friendly, Gut-Friendly
RECIPE
Ingredients:
1 cup mashed ripe banana (about 250 g)
4 large eggs
4 tbsp unsweetened plant-based milk or water
2 tsp vanilla extract
3 scoops of beef or plant-based vanilla protein powder
⅔ cup blanched almond flour ( about 70 g)
4 tbsp tapioca starch
1 tbsp baking powder
1 tsp ground cinnamon
1/2 tsp pink Himalayan salt
Instructions:
In a large bowl, mash the bananas thoroughly. Add the eggs, water (or plant-based milk), and vanilla extract. Mix until well combined.
Stir in the protein powder, almond flour, tapioca starch, baking powder, salt and cinnamon. Mix until a smooth, lump-free batter forms.
Preheat your waffle maker. I used a mini waffle machine, but a standard one will work just as well.
Lightly grease the waffle plates with melted coconut oil, olive oil, or avocado oil to prevent sticking.
Pour the batter into the waffle maker and cook each waffle according to your machine’s instructions, until golden and fully cooked. Repeat until you use all the batter.
Serve warm with your choice of toppings—fresh fruit, honey, or a sugar-free jam.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana