Bed and Breakfast Waffles – The Zone Diet Recipes


  • 1/4 cup cottage cheese, (1 protein block)
  • 1/4 cup egg substitute, (or 2 egg whites), (1 Protein block)
  • 1/2 cup water
  • 1 teaspoon olive oil, (3 fat blocks)
  • 1/2 teaspoon vanilla extract
  • 2/3 cup oatmeal, (2 Carbohydrate blocks)
  • 1/2 teaspoon baking powder
  • 2 packets “Equal” sweetener


  • 1/3 Cup unsweetened applesauce (1 carb blk) OR 1 Cup Strawberries, slightly mashed (1 carb blk) OR 1 Cup Raspberries (1 Carb Blk)
  • I add 3 slices of turkey bacon to round out the protein to complete this 3 block breakfast.
  • In a food processor blend cottage cheese, egg sub, water, vanilla, and olive oil until smooth.
  • Put oatmeal, baking powder and sweetener in the food processor or blender and process until powdered.
  • Mix the dry and the wet ingredients to form a batter. As the mixture stands it will thicken and it may be necessary to add more water, (a tablespoon at a time), to a get smooth, not lumpy, consistency.
  • Cook in a waffle iron according to the iron’s specifications. My waffles take about 4 minutes each.
  • This recipe makes 2 waffles, (1 serving)