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High Protein Waffle Fries

Instead of talking exercise today, we’re talking extra fries. A tastier topic, wouldn’t you agree? This high protein waffle fries recipe, like many before it, was the result of trying to cope with my personal struggles and cravings. After pizza and ice cream, french fries round out my top three vices. Any french fry will do, but I especially love Chick Fil A’s waffle fries. There’s just something about the salty, crispy, potato-ey, fry-ness that turns my brain on in all the right places.

Now that my mouth is watering, I run into the issue of not having enough calories and fat for regularly eating french fries. That is, until now. These high protein waffle fries have 1 gram of fat in the entire recipe, and you’ll have an entire baking sheet full of fries to eat for only 245 calories! And don’t worry, these aren’t faux french fries like my protein chili cheese tots — they’re made with real potatoes.

high protein waffle fries recipe

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High Protein Waffle Fries Ingredients

As promised, you’ll be using real potatoes. I used frozen shredded hash browns to save time and avoid wasting potatoes like I always do. You could certainly grate or shred your own fresh potatoes, though. You could also use sweet potatoes if you’re into that sort of thing. If you’re wondering about sweet potatoes vs white potatoes, check out the graphic below from Precision Nutrition.

are sweet potatoes better than white potatoes precision nutrition

You’ll notice I used unflavored protein powder for the waffle fry coating. Similar to my High Protein Cheesy Garlic Bread Sticks recipe, I used Now Sports Whey Concentrate unflavored.

If you’re hesitant to buy unflavored protein for the fear of not using it outside of this recipe, know that you can easily flavor it with stevia, cocoa powder, and other sweeteners. Most of my recipes call for vanilla protein powder and end up as totally non-vanilla dishes. It’s the same concept here.

For seasoning your fries, you could use any seasoning you like. I used Mrs. Dash’s table blend and a bit of sea salt. I’ll share a garlic parmesan version below the core recipe.

The only other ingredient note would be about the egg whites. I use liquid egg whites for easy and consistent measurements but if you have whole eggs around, 3 Tbsp of liquid egg whites is the equivalent of one large egg’s white. And if you wanted to bulk up the recipe, you could try adding one whole egg instead of just the egg whites and add 10 more grams of protein.

high protein waffle fries

High Protein Waffle Fries

Yield: 1 Serving
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

A high protein waffle fry recipe that will ensure you're never stuck without Chick Fil A on Sunday.


  • 2 C (170g) Shredded Hash Browns, thawed (could sub shredded potatoes)
  • 2/3 scoop (22g) Protein Powder, unflavored
  • 3 Tbsp (46g) Liquid Egg Whites
  • 1 Tbsp Mrs. Dash Table Blend Seasoning, or seasoning of your choice


  1. Preheat oven to 400 degrees F and line a baking sheet with parchment paper. 
  2. Mix thawed hash browns or shredded potatoes with protein powder, egg whites, and seasoning in a large bowl.
  3. Add to baking sheet, spreading evenly with small gaps. This should cover a large baking sheet in its entirety.
  4. Bake on the bottom rack of your oven for 17-20 minutes or until golden brown and crispy. I've found the crispier, the better with this recipe.
  5. Remove from oven and cool briefly before cutting fries into strips, squares, or any shape you'd like. Serve warm with reduced sugar ketchup and enjoy!


Entire Recipe: 245 Calories | 25P | 34C | 1F

Nutrition Information:
Yield: 1 Serving Size: 1 Serving
Amount Per Serving: Calories: 245Total Fat: 1gUnsaturated Fat: 0gCarbohydrates: 34gProtein: 25g

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high protein garlic parmesan fries

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A high protein waffle fries recipe that has 25 grams of protein with only 1 gram of fat and 245 calories for an entire baking sheet of french fries!

A high protein, lower calorie alternative to waffle fries. Never get stuck without Chick Fil A on Sunday again! #flexibledietingrecipes #iifym #macrofriendly

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