Chicken and Waffles
Crispy chicken with whole wheat waffles and maple syrup. 650 calories, 38g protein.
Chicken and Waffles has 650 calories per serving, with 38g protein, 72g carbs, 22g fat, and 5g fiber. Prep 10 min, cook 25 min.
Nutrition per serving
1 serving(s)
650
Calories
38g
Protein
76% DV
72g
Carbs
26% DV
22g
Fat
28% DV
* %DV based on a 2000 calorie diet
💪 38g protein per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
25 min
Servings
1
Est. Cost
$4.50
Chicken and Waffles
A soul-food favorite pairing crispy, golden chicken with tender whole wheat waffles and a drizzle of maple syrup. This hearty plate comes in at 650 calories and 38g of protein for a sweet-and-savory meal that satisfies.
Ingredients
- 1 cup chicken breast, cut into tenders
- 1 cup whole wheat waffle batter (prepared)
- 1/2 cup all-purpose flour (for dredging)
- 1 egg, beaten
- 2 tbsp maple syrup
- 1/4 cup panko breadcrumbs
- 1 tsp baking powder
- 1/2 tsp paprika
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp canola oil (for frying)
Instructions
- Whisk the waffle batter according to package or recipe directions and cook the waffles in a preheated waffle iron until golden; keep warm in a 200°F oven.
- Set up a breading station: flour in one shallow dish, beaten egg in a second, and panko mixed with paprika, garlic powder, salt, and pepper in a third.
- Dredge each chicken tender in flour, dip in egg, then press firmly into the panko mixture to coat.
- Heat the canola oil in a skillet over medium heat to about 350°F (175°C).
- Fry the tenders for 3-4 minutes per side until deeply golden and the internal temperature reaches 165°F (74°C). Transfer to a paper towel-lined plate.
- Plate a waffle, top with 2-3 crispy tenders, and drizzle generously with maple syrup.
- Serve right away while the chicken is still crunchy.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 650 kcal |
| Protein | 38g |
| Carbs | 72g |
| Fat | 22g |
| Fiber | 5g |
Tips
- Don’t crowd the pan when frying - too many tenders at once drops the oil temperature and makes the coating soggy.
- A waffle iron with deeper grids holds more syrup for that signature sweet-and-savory bite.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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