Birch Benders Protein Toaster Waffles
7.5out of 10
MealFan score Ranked #6 of 31 breakfast we scoredSee the full ranking →
Birch Benders

Protein Toaster Waffles

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Availability not confirmed
MealFan pickBest grab and go protein waffle
protein
11g
Best for
Clean label

Per 2 waffles (62g)

Where to buy → Check retailer for price
Independent reviewBased on the product label. No sponsored placement.
Market position

How it compares

Open the full comparison
#6of 31 breakfast scored
Category average6.80.7 above average
BeyondBreakfast Sausage Plant-Based Patties OriginalCompare head to head 7.8out of 10 Kodiak CakesProtein-Packed Power Waffles BlueberryCompare head to head 7.7out of 10 365 Whole Foods MarketButtermilk Protein WafflesCompare head to head 7.7out of 10
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The catch

Despite the protein branding it is built on refined enriched wheat flour with 4g sugar and only about 1g fiber per two waffles, and figures vary by box with some listings showing 240 calories and 270 to 390mg sodium. (source)

The honest take

These are a real frozen convenience breakfast that lands 11g of protein in two waffles for 180 calories, which is a genuine step up from a standard toaster waffle. The catch is that the protein sits on top of refined enriched wheat flour and vital wheat gluten with 4g of sugar and only about 1g of fiber, so this is a processed grab and go item, not a whole grain one. If you want an easy warm breakfast that actually keeps you full, it earns its spot, but do not mistake the protein label for clean eating. Worth knowing that nutrition varies by box, with some listings showing 240 calories and higher sodium.
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The Birch Benders product guide

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Sources and verification

Birch Benders Protein Toaster Waffles brand product page · Birch Benders Protein Toaster Waffles EWG Food Scores · Birch Benders Protein Toaster Waffles 7.8oz Amazon.

These references support the catalog record. They do not establish independent testing. Confirm the exact product, serving size, ingredients and allergens on the current package. Product formulas and availability can change.

Inside the package

Ingredients & allergens

Source checked

Current manufacturer ingredient statement for the named product. Exact historical package barcode and nutrition not independently refreshed; check your package.

Exact ingredient statement

Water, Enriched Wheat Flour (Wheat Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Sunflower Oil or Canola Oil or Safflower Oil, Whey Protein Concentrate (Whey Protein Concentrate, Sunflower Lecithin), Whole Oat Flour, Vital Wheat Gluten, Cane Sugar, Eggs, 2% or less of: Leavening (Monocalcium Phosphate, Baking Soda), Yogurt Solids (Nonfat Dry Milk Solids, Whey Solids, Lactic Acid), Salt.

View ingredient source birchbenders.com
Last checked

Formulas and allergen statements can vary by market and package version. Check the label on your own package.

Nutrition per serving

2 waffles (62g)

180Calories
11gProtein
17gCarbs
8gFat
1gFiber
4gSugar
135mgSodium

Who it's for

✓ Buy it if

Busy people who want a fast warm breakfast with real protein and do not mind refined flour.

✕ Skip it if

You are avoiding gluten, wheat, or ultra processed foods, or you want a whole grain high fiber start.

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Research desk

Compare breakfast side by side

Compare the recorded package servings shown beneath each product. Portions can differ; a lower number does not by itself make a better choice. Highlights appear only for matching serving amounts and product types. Select 2 to 4 products for a closer comparison.

Product
Birch BendersProtein Toaster Waffles this productServing: 2 waffles (62g)
Availability not confirmed
MealFan Score7.5/10Protein11gCalories180Sugar4gSodium135mg
BeyondBreakfast Sausage Plant-Based Patties Original Serving: 2 uncooked patties (70 g)
Availability not confirmed
MealFan Score7.8/10Protein11gCalories190Sugar0gSodium270mg
Van'sGluten Free Ancient Grains Waffles Serving: 2 waffles (76 g)
Availability not confirmed
MealFan Score7.1/10Protein2gCalories180Sugar2gSodium190mg
Great ValueButtermilk Waffles Serving: 2 waffles (70 g)
Availability not confirmed
MealFan Score6.3/10Protein4gCalories140Sugar2gSodium300mg
Winco FoodsButter milk waffles Serving: 2 WAFFLES (70 g)
Availability not confirmed
MealFan Score7.2/10Protein6gCalories210Sugar2gSodium0mg
Nature's PathBuckwheat waffles wildberries Serving: 2 WAFFLES (70 g)
Availability not confirmed
MealFan Score5.9/10Protein2gCalories190Sugar5gSodium330mg
Van'sOriginal Waffles Serving: 2 waffles (75g)
Availability not confirmed
MealFan Score7.4/10Protein7gCalories190Sugar4gSodium410mg
Simple TruthOrganic Blueberry Waffles Serving: 1 serving (70 g)
Availability not confirmed
MealFan Score5.4/10Protein4gCalories210Sugar8.6gSodium386mg
Kodiak CakesPower Waffles Blueberry Serving: 1 waffle (70 g)
Availability not confirmed
MealFan Score7.1/10Protein7gCalories230Sugar4.9gSodium161mg
EggoChocolatey Chip Serving: 2 WAFFLES (70 g)
Availability not confirmed
MealFan Score5.6/10Protein4gCalories200Sugar9gSodium370mg
KodiakPower Waffles Original Serving: 2 waffles (85 g)
Availability not confirmed
MealFan Score7.7/10Protein10gCalories260Sugar4gSodium370mg
Kodiak100% Pure Kodiak Cakes Power Waffles Serving: 1 waffle (70 g)
Availability not confirmed
MealFan Score7.3/10Protein10gCalories220Sugar7gSodium270mg
Kodiak CakesPower Waffles Chocolate Chip Serving: 2 waffle (76 g)
Availability not confirmed
MealFan Score7.3/10Protein12gCalories260Sugar8gSodium340mg
Tick 1 to 3 boxes above to put them side by side
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Your turn

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Where to buy

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Typically about 4 to 6 dollars a box. Prices move with promos and store, so check before you buy. Some links are affiliate links and never change our verdict.

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How we review: scored from recorded label information and named sources. Check the source and verification notes above. We flag the real tradeoff on every product. Some links are affiliate links; it never changes a verdict. No brand pays to appear here.