The CINCH Waffle Sandwich

Do you struggle with eating during your intense workouts or your competitive events?  For most, choaking down dry energy bars results in not eating enough during their workout and events. 

We came up with this delicious recipe to solve this problem and create the ultimate on-the-bike fuel that will make you wanna work out just so you can eat it. 



PURPOSE: A high carb great for competition and high-intensity training sessions or a pre-ride breakfast.


Calories: 235 Carbohydrates: 37.5  Protein: 5.6 grams

Fat: 7 grams Fiber: 1.4g Sugar: 4.6 

TIMING: One every 45-90 minutes while riding depending on intensity. 


2 cups cooked white rice

3 eggs 

1 ripe banana 

2 TBS Maple Syrup

2 TBS GF Flour or Potato Flour 

1 cup of nondairy milk

Add‐ins for the middle of the sandwich: Nut Butter, bananas, strawberries, Nutella, Jam, Honey. 


  1. Mix all the ingredients in a blender. The batter will be thick. 
  2. Make waffles in a waffle iron. 
  3. Make sure the waffle is cold before adding in your middle bits.
  4. Cut into squares and fold in aluminum foil for your ride.

Makes 10-12 servings


Tom Danielson


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