Freezer Friendly Berry Protein Waffles
Crispy and golden waffles made with protein-packed pancake mix, clean protein powder, and fiber-rich flax and chia seeds, studded with sweet berries. A convenient make-ahead breakfast designed to keep you full and energized.
Prep
10 min
Cook
15 min
Total
25 min
Makes
4 servings
Created together. Shared with you.
Made by Mary + Lila
Mary created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your waffle maker to its medium-high setting.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Combine the pancake mix
- 01
Combine the pancake mix
In a large mixing bowl, combine the pancake mix, protein powder, and ground flax and chia blend. Whisk to distribute the ingredients evenly.
Tap card to mark done - 02
Whisk the eggs and unsweetened almond milk…
In a separate bowl, whisk the eggs and unsweetened almond milk until fully combined.
Look for: fully combined
Tap card to mark done - 03
Pour the wet ingredients into the dry…
Pour the wet ingredients into the dry ingredients and stir gently. Add additional almond milk, 1 tbsp at a time, until a thick but pourable batter forms. Do not overmix; some small lumps are normal.
Look for: a thick but pourable batter forms
Tap card to mark done - 04
Gently fold the fresh berries into the…
Gently fold the fresh berries into the batter using a spatula.
Tap card to mark done - 05
Preheat your waffle maker to its medium-high…
Preheat your waffle maker to its medium-high setting. Lightly coat the plates with a heat-safe cooking spray if needed.
Tap card to mark done - 06
Pour about 0
Pour about 0.5 cups of batter per waffle (or according to your appliance instructions) onto the hot waffle grid. Close the lid and cook for 3 to 4 minutes, until steam stops escaping and the waffles are golden brown and crisp.
Look for: steam stops escaping and the waffles are golden brown and crisp
Tap card to mark done - 07
Remove the waffles carefully and place them…
Remove the waffles carefully and place them on a wire cooling rack to prevent them from getting soggy.
Tap card to mark done - 08
Allow the waffles to cool completely to…
Allow the waffles to cool completely to room temperature before freezing. Store in a freezer-safe zip-top bag with parchment paper between layers for up to 3 months. Toast directly from frozen at 350°F (175°C) for 4 to 5 minutes until crisp and hot.
Look for: crisp and hot
Tap card to mark done
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.