Birch Benders Protein Toaster Waffles
7.5out of 10
MealFan score Ranked #40 of 246 other snacks we scoredSee the full ranking →
Birch Benders

Protein Toaster Waffles

MealFan pickBest grab and go protein waffle
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protein
11g
Best for
Clean label
Where to buy → · price varies by store
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Independent reviewBased on the product label. No sponsored placement.
Market position

How it compares

Open the full comparison
#40of 246 other snacks scored
Category average7.90.4 below average
SunwarriorCocoaCompare head to head 9.7out of 10 LightlifeOrganic TempehCompare head to head 9.5out of 10 Explore CuisineOrganic Edamame & Mung Bean FettuccineCompare head to head 9.4out 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

16 products tracked
Birch Benders Keto Carb Friendly Toaster WafflesKeto Carb Friendly Toaster WafflesHonest label review8.0Birch Benders Keto Syrup MapleKeto Syrup MapleHonest label review7.7Birch Benders Monk Fruit Sweetened Pancake SyrupMonk Fruit Sweetened Pancake SyrupHonest label review7.7Birch Benders Protein Toaster WafflesProtein Toaster WafflesBest grab and go protein waffleCurrent review7.5Birch Benders Chocolate Chip Keto Toaster WafflesChocolate Chip Keto Toaster WafflesHonest label review7.3

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.

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 other snacks side by side

Real other snacks from our directory, on the numbers that matter. The green check marks the best in each column. Tap a heading to rank them, tick the boxes to put 2 to 4 head to head, or click any product to open its full review.

Product MealFan Score ↕Protein ↕Calories ↕Sugar ↕Sodium ↕
Birch BendersProtein Toaster Waffles this product7.5/1011g1804g135mg
MUSHCarrot Cake 6.3/104g17012g135mg
MUSHOvernight Oats Apple Pie 7/1015g28015g240mg
Magic SpoonProtein Treats Minis 7.7/105g600g35mg
Magic SpoonProtein Treats Minis (Marshmallow) 9.4/1012g1401g75mg
H-E-BBarbecue chicarrones 7.1/108g700g330mg
Simple TruthCheddar Cheese Crisps 6.7/103g400g80mg
Our HomeCheese crisps 7.6/1010g1520g320mg
The New PrimalRotisserie Seasoned Chicken Sticks 7.2/1010g600g450mg
KraveBeef Chimichurri Sticks 6.6/104g501g160mg
Jack Link'sMini Sticks 7.2/108g700g260mg
Jack Link'sWhite meat chicken tender bites 6.7/109g706g180mg
FillerPlatanutres Original 6.7/103.6g5363.6g386mg
Tick 1 to 3 boxes above to put them side by side
See all other snacks in the directory →

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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.