Breakfast red lentil waffle (with Topping ideas)

If you’ve ever struggled to find a satisfying, egg-free breakfast that’s both nourishing and delicious, these lentil protein waffles might just become your new favorite. They’re a wonderful alternative for those with egg intolerances or sensitivities (for kids and adults) — yet still deliver that comforting, hearty texture and flavor we love in a classic waffle.

What makes this recipe stand out is its nutrient balance and customizable base. Lentils are rich in plant protein, iron, and fiber, supporting stable blood sugar and hormone balance — two key factors in women’s health. Unlike many gluten-free or vegan waffles that rely on starches, these are built around whole foods, offering lasting energy and satiety without the mid-morning crash.

You can make them sweet or savory, depending on your mood or nutritional goals. For a sweeter morning option, add vanilla protein powder, cinnamon, and a touch of honey or maple syrup. For something savory, blend in collagen powder and your favorite spices — think garlic, paprika, or herbs — and top with wholesome fats and proteins like avocado, hummus, or smoked salmon.

Because these waffles are high in protein and fiber, they help stabilize estrogen metabolism and keep cravings in check — especially helpful during hormonal fluctuations or busy mornings when you need steady energy. They also make a great meal prep option: simply cook a batch ahead of time and reheat in the toaster for a quick, balanced breakfast.

Whether you’re looking to support your hormones, improve digestion, or simply eat more mindfully, these lentil waffles bring together everything you want in a functional meal — protein, fiber, versatility, and comfort.

RECIPE

Ingredients

Base:

• 1 cup (200 g) red dried lentils, soaked overnight (yields about 390 g soaked)

• 1 Tbsp white vinegar

For Sweet Waffles:

• 1 cup plant-based milk

• 1 Tbsp honey (or maple syrup)

• 1 scoop vanilla beef protein powder (or preferred protein powder)

• ¼ tsp baking soda

• ½ tsp cinnamon powder

• ¼ tsp salt

For Savory Waffles:

• 1 cup plant-based milk

• 1 scoop unflavored collagen powder (or preferred unflavored protein powder)

• ¼ tsp baking soda

• ¼ tsp salt

• ½ tsp spices of choice (such as paprika, garlic powder, cumin, herbs, or spice mixes)

Optional Toppings

Sweet: peanut butter and fruits; honey and nuts.
Savory:

• Guacamole, bacon bits, and tomatoes

• Hummus, chicken sausages, and bell peppers

• Vegan cream cheese, smoked salmon, and lemon

• Bean spread, pork sausages, and onions

Instructions

1. Soak the lentils: Rinse the dried lentils and soak them overnight in water with vinegar. The next day, drain and rinse well.

2. Prepare the batter: Add the soaked lentils to a high-speed blender. Choose either the sweet or savory ingredient list and add those to the blender.

3. Blend: Process until a smooth, thick batter forms. If needed, add a small splash of milk to reach desired consistency.

4. Cook the waffles: Preheat your waffle iron and lightly grease it with oil or brush with a bit of fat. Pour in the desired amount of batter and cook until golden and crisp. Repeat with the remaining batter.

5. Serve: Add your favorite toppings and enjoy warm.

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