Mama Rhi’s One Carb Protein Waffles

protein waffles

Hey guys, welcome back to Sweet Machine Fitness!

A stage ready Rhi with the help of one carb protein waffles plus lots of sweat, hard work, and dedication!

A stage ready Rhi with the help of one carb protein waffles plus lots of sweat, hard work, and dedication!

Today we’d like to share with you one of Rhianna’s creations: The one carb protein waffles.

As many of you know, she recently did her first bikini competition and did pretty awesome… all with only 6 weeks of strict contest dieting under her belt. During this prep, she came out with these one carb protein waffles which became her go to when she had a sweet tooth and needed something high in protein and low in carbs to change it up from the usual meat, potatoes, egg whites, and veggies.

A nice thing about this recipe is that with only one single carb, these waffles make a great base to top with fruit, honey, or syrup and still easily remain in a fat melting calorie deficit.

And for weekly meal preps, these protein waffles can be made in mass amounts in advance, frozen, and then toasted with the convenience of the waffles you would get out of the freezer isle at the grocery store-minus all of the gluten and extra calories.

So for all of you who are dieting down for a bodybuilding or bikini competition and need a low calorie meal to fill you up and change things up, give this recipe a shot!


You will need:img_4958

Optional toppings:

  • Honey
  • Maple syrup
  • Sugar free syrup
  • Diced banana
  • Fried apples
  • Berries
  • Peanut butter
  • Sun butter for those who have nut allergies
  • Reduced fat whipped cream


  1. Preheat waffle iron.
  2. Crack egg into dish or cup. Add one scoop protein powder and 3 tbsp of water.
  3. Mix well and pour into hot waffle iron.
  4. Close lid and let cook until timer goes off or waffle mixture is set.
  5. Remove from waffle iron, top with toppings of choice and enjoy! Yeah it’s that simple 😉

Step by step with pics:


First, preheat waffle iron. Put all ingredients into a cup and give it a good mix.


Pour onto iron and spread evenly. Close lid and cook until timer goes off or waffle is set up.


When waffles look like this they’re done! Be careful not to overcook because with so few ingredients these will babies will dry out fast.

protein waffles

Top with whatever you like. I used some delicious real butter and raw honey on mine when she made me a batch to try, but she likes fry up a honeycrisp apple (which is really good) and use sugar free syrup. The waffles are more of a base and with only one carb, you can stack on the toppings and still not go over your daily calories. Enjoy :)

Calories and Macros:

Calories: 180

Protein: 30

Carbs: 1

Fat: 6.5

If you don’t have a waffle iron and would like to try this high protein recipe, you could also heat up a skillet and just cook em up like pancakes for a low carb pancake as well.

Thanks for the read! Be sure to share this recipe with a friend who’s at their whit’s end in their contest prep and need a good change up!


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