Protein Chicken and Waffles



The recipe we are posting today is a two serving recipe. This is a fan favorite food that many people eat regularly at restaurants. Remember to calculate macronutrients using the ingredients that you use. Some brands can vary in macronutrients so being sure to calculate, log, and track your macronutrients is important for optimizing your nutrition for your health and fitness goals.



  • 1 cup protein pancake mix
  • 12 oz boneless, skinless chicken breast (raw)
  • ½ cup low fat milk
  • 1-2 tbs hot sauce
  • 1 cup high protein Special K cereal
  • 4½ tbs yellow cornmeal
  • 1 tbs paprika
  • Salt & pepper, to taste
  • Toppings
  • Syrup, Butter, Powdered Sugar, optional


  1. Add chicken breast, milk and hot sauce to a Ziploc bag
  2. Shake well and place in the refrigerator overnight
  3. The next day, add your special k cereal to a food processor and blend into small pieces (conversely, you can add to a Ziploc back and crush by hand)
  4. Put the cereal, cornmeal, paprika, salt and pepper in a Ziploc bag
  5. Preheat oven to 400 degrees
  6. Line a baking sheet with parchment paper
  7. Remove chicken, one piece at a time, from the marinating bag and add to cereal mixture
  8. Shake until coated
  9. Repeat with all chicken
  10. Place coated chicken on baking sheet
  11. Bake for 20 minutes
  12. Reduce heat to 350 degrees and bake for an additional 15 minutes or until crispy
  13. While chicken is cooking, make waffles according to directions
  14. Serve chicken on top of waffles
  15. ***Optional***Add syrup and butter for a more authentic experience, if desired ***Remember to calculate these in the macronutrients.***

This can be a filling meal for around 565 calories. This also packs around 65g of protein per serving. Remember these numbers are best off the ingredients we used to make this recipe. You should be calculating your macronutrients to optimize your nutrition and fitness goals together. This is because as you may often hear, you can’t outwork bad nutrition. Basically meaning that it can be difficult to get into a fitness routine that gets results if you aren’t tracking your nutrition or are eating more macronutrients than necessary for reaching your goals. Calculating, keeping track of macronutrients is a way that you can optimize your routine so that it is helping you to works towards your health and fitness goals.

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