Okay, here we go! I think the next time I make these, I'll try a couple of them fried up in a fry pan like a pancake. Maybe I'll try one in the microwave, too. I know not everyone has a waffle maker. I really like the waffle texture, especially with melted cheese and slightly-runny egg yolks.

1 egg
1/2 c egg whites
1/2 c cottage cheese (I use 1%)
1 scoop whey protein or combination of whey and pea protein
1/8 tsp xanthan gum
1/2 Tbsp psyllium
1 Tbsp coconut flour
Oil spray (or it WILL stick if you're using a Dash)

Makes 6 (sometimes 7). Nutrition for 2 (assuming 6 total: )

132 cal
3 g fat
7 g carb - 2 g fiber = 5 net
20 g protein

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Another go-to of mine is a single-serving microwaved bun. This is nice and easy if you mix the dry ingredients ahead of time. I put it into individual snack sized sandwich baggies or containers for a quick bun.

1 egg
1 Tbsp water

1 heaping Tbsp coconut flour
scant 1/2 Tbsp ground flax seed
scant 1/2 Tbsp psyllium
1/2 tsp baking powder

splash of vinegar, maybe 1 or 2 tsp

- Beat the egg and water in a microwave safe dish, then mix in your dry ingredients
- Add the vinegar when you're ready to go. Stir it in quickly. Microwave for about 2 min or until set.
- The original recipe suggests adding butter or oil, so this is a bit dryer. I usually line a dish with parchment to make clean-up easier.

Cal - 165
Fat - 10 g
Carb - 13 total - 9 fiber = 4 net
Protein - 10

This is the one I wouldn't mind trying to add whey protein to see what happens.

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A couple of other recipes that have a respectable P:E ratio, and could probably be tweaked to have more protein/less energy:
Coconut flour tortillas
Griddle muffins