When it comes to waffles, “healthy” and “delicious” don’t always go hand in hand.
That’s because a lot of healthier takes on the classic breakfast staple fixate on what they’re taking away: less sugar, less fat, fewer carbs, and so on.
What makes these healthy waffle recipes so great is that they focus on what they’re adding to the mix.
Good-for-you ingredients like sweet potato, bananas, whey protein, and whole grains add nutrients, fiber, protein, and a whole lot of flavor to the traditional waffle.
And don’t worry about those carbs: The truth is, low-carb dieting isn’t the best choice for anyone looking to lose weight and gain muscle.
These unique recipes also allow you to pick and choose whether you’re in the mood for waffles that are savory (think Chicken Waffle Nachos) or sweet (such as Buttermilk Banana Waffles with Nutella).
Any way you make ‘em, the following recipes add a healthy twist to waffles without compromising on texture, comfort, or flavor.
Enjoy!
Maple syrup is a fairly new part of most human diets. Since using the tree sap as a source of sugar hails back to Native American traditions, maple syrup is still a rare treat outside the United States and Canada.
That means in places like Europe, other toppings are more familiar for waffles. The most popular is probably Nutella, the iconic chocolate hazelnut spread.
For a low-fat alternative to Nutella waffles, mix together PB2, cocoa powder, and milk to make a peanut butter chocolate sauce that you can drizzle on top. Add the liquid slowly because you won’t need much, and then stir in sweetener to taste.
561
Calories25 g
Protein82 g
Carbs14 g
Fat1 banana, halved
6 Tbsp. + 2 tsp. buttermilk
6 Tbsp. + 2 tsp. spelt flour
1 1/2 Tbsp. (about 1/3 scoop) WHEY+ vanilla protein isolate
1 large egg
1 Tbsp. stevia powder
1/2 tsp. baking powder
Vanilla extract to taste
1 Tbsp. Nutella, to drizzle
Get the RecipeSince these oatmeal waffles are super low-cal, they can be served as a snack or enjoyed as part of a large brunch spread. Even with the lightly sweetened cinnamon apple topping, one waffle has less than 200 calories.
To add onto them for a complete breakfast, serve with quick side dishes like sausage and scrambled eggs. Or go all out with a fancy egg bake like a frittata, plus some crispy strips of turkey bacon.
164
Calories5 g
Protein30 g
Carbs3 g
FatBatter:
2 Tbsp. ground flaxseed + 6 Tbsp. water
2 cups old-fashioned oats
1 cup unsweetened almond milk
1 cup water
1 ripe banana
Topping:
1 medium apple, diced
1 Tbsp. maple syrup
Ground cinnamon to taste
Get the RecipeWhen you mix berries into waffle batter, it adds essential vitamins and minerals. However, the flavor can get muddled in the middle of the waffles, and the juice can make them soggy.
To really celebrate summer, make fresh fruit the star of your berry waffle with a homemade syrup. The recipe is for blackberries, but raspberries or blueberries will work just as well. The fruit you use is a matter of what’s in season, currently in the kitchen, and your favorite.
420
Calories13 g
Protein69 g
Carbs10 g
FatWaffles:
1/4 cup ground flaxseed
1 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 cup toasted wheat germ
2 Tbsp. granulated sugar
1 1/2 tsp. baking powder
1/2 tsp. salt
1 1/2 cups skim milk
3 large eggs
1 1/2 Tbsp. canola oil
1 tsp. vanilla extract
Blackberry Syrup:
1 1/2 cups blackberries, fresh or frozen
1/2 cup pure maple syrup
1/4 tsp. ground cinnamon
Get the RecipeThink a protein-packed breakfast can’t replace your favorite pastry? These pumpkin waffles will prove you wrong.
They’re loaded with healthy ingredients like oat flour, flax seeds, and eggs. And the pumpkin puree doesn’t just make these taste similar to a pumpkin spice latte; it replaces the oil or butter that’s typically in a waffle batter.
This recipe also includes an indulgent cream cheese syrup, which is delicious if you have the macros for it, like before a long run or heavy endurance training. If you’d rather avoid the added sugar, make a protein icing by mixing together a scoop of vanilla WHEY+, 1/3 cup sugar-free Cool Whip, and 1/2 cup cream cheese.
286
Calories14 g
Protein41 g
Carbs7 g
FatPumpkin Waffles:
2 cups oat flour
2 Tbsp. flax seeds (or chia seeds)
3/4 cup (about 2 1/2 scoops) WHEY+ vanilla protein isolate
2 tsp. pumpkin pie spice
1 tsp. baking powder
1 tsp. vanilla extract
1 cup unsweetened almond milk
1 cup pumpkin puree
2 large eggs
25 drops vanilla stevia (optional)
Cream Cheese Syrup:
1 Tbsp. butter
1 1/2 Tbsp. light cream cheese, softened
1 cup powdered sugar
1 tsp. vanilla extract
2 Tbsp. unsweetened almond milk
Get the RecipeThese waffles are made with cornmeal, molasses, and a couple squares of dark chocolate, yet they’re far from being sweet.
Instead these hearty waffles taste like pumpernickel, a kind of German bread made from a dark, nutritionally dense rye flour. To balance out that rich flavor, the bread is slightly sweetened with molasses and chocolate, which gives it the classic deep brown color.
Flavor’s not the only thing complex about pumpernickel. Plan to make this waffle batter a day ahead so the coarsely ground flour, chock full of fiber and complex carbs, has a chance to soften up.
349
Calories10 g
Protein46 g
Carbs15 g
Fat3 cups whole milk
1/4 cup yellow cornmeal
1/4 cup unsulphered molasses
1/2 oz. unsweetened chocolate, coarsely chopped
2 tsp. caraway seeds, finely chopped
1 tsp. salt
3 large egg yolks, lightly beaten
1 Tbsp. active dry yeast
1 1/2 cups all-purpose flour
3/4 cup whole-wheat flour
3/4 cup rye flour
1 cup mashed potatoes, room temp.
1/2 cup unsalted butter, melted
3 large egg whites
2 Tbsp. granulated sugar
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowFor thick waffles with a soft texture, add Greek yogurt to the batter. Then even with blended oats, they’ll be fluffy rather than dense.
The recipe can be made without strawberries, but since this is a freezer-friendly breakfast, you can use it as a tasty method for preserving fresh fruit like bananas, strawberries, or blueberries.
508
Calories24 g
Protein79 g
Carbs12 g
Fat2 cups old-fashioned oats
1 Tbsp. baking powder
1/2 tsp. ground cinnamon
1/4 tsp. salt
1 medium ripe banana
1/2 cup low-fat plain Greek yogurt
1/4 cup unsweetened vanilla almond milk
2 large eggs
1 tsp. vanilla extract
1/2 cup diced strawberries (about 8 medium strawberries)
Get the RecipeWhole-wheat waffles can be healthy, but they’re always going to provide a big serving of carbohydrates.
When that’s not what your meal plan needs, make these low-carb waffles from eggs, butter, and coconut flour. They’re extremely filling and flavorful, and for a sugar-free topping, you can drizzle on a rich peanut butter sauce made from PB2 and coconut milk with a small pinch of salt.
267
Calories11 g
Protein8 g
Carbs24 g
Fat8 large eggs
1/2 cup unsalted butter, melted
1/2 cup coconut flour
1/4 tsp. baking soda
1/4 tsp. salt
1/4 cup light coconut milk (or milk of choice)
Get the RecipeMaybe fried chicken and waffles isn’t your idea of breakfast, but it sure makes a hearty snack.
This version is served up like nachos, starting with delicious cheddar cheese waffles. The epic cheese sauce and popcorn chicken combo is an awesome topping for a cheat meal.
Otherwise, the cheesy waffles can be enjoyed with a dollop of cottage cheese and sprinkle of fresh herbs. Or for a different take on chicken and waffles, try them with a spicy chicken chili.
639
Calories31 g
Protein46 g
Carbs37 g
FatCheese Waffles:
2 1/2 cups all-purpose flour
2 tsp. baking powder
1 1/2 tsp. salt
2 large eggs
1 egg yolk
2 cups low-fat milk, room temp.
1/2 cup + 2 Tbsp. unsalted butter, melted and cooled
1 1/2 cups (about 6 oz.) reduced-fat shredded cheddar
1/2 cup (about 2 oz.) grated Parmesan
Cheese Sauce:
2 Tbsp. butter
1 Tbsp. flour
1 cup low-fat milk
1 1/2 cups (about 6 oz.) reduced-fat shredded cheddar
Toppings:
7 slices bacon, cooked
3 cups popcorn chicken
2 Tbsp. Sriracha (or more to taste)
2 Tbsp. scallions
Get the RecipeThese flourless waffles are made from an unexpected starch – sweet potatoes – which make a nutrient-dense breakfast.
In combination with whole oats, you’ll be getting the fiber and complex carbs to start your day on the right foot. The two also work well together in terms of creating a soft, fluffy waffle that’s as healthful as it is flavorful.
426
Calories11 g
Protein65 g
Carbs13 g
Fat1 1/2 medium sweet potatoes (about 1 1/2 cups diced)
1 cup old-fashioned oats
1 Tbsp. baking powder
1 tsp. ground cinnamon
3 packets stevia (optional)
1 large egg
3/4 cup unsweetened vanilla almond milk
1 Tbsp. extra-virgin coconut oil
1 Tbsp. vanilla extract
Get the RecipeWith a few simple replacements, your standard waffle recipe can be lightened up to have less fat and white flour. You’ll feel great about serving them, while nobody at the table can tell the difference between these Belgian waffles made with applesauce and the ones prepared with butter.
Use a 50-50 mix of whole-wheat to all-purpose flour, or make the batter with all white whole-wheat, which has the complex carbs you want for nutrition with the softer texture and flavor you know and love.
377
Calories12 g
Protein59 g
Carbs10 g
Fat2 large eggs, lightly beaten
1 1/3 cups skim milk
1 cup whole-wheat flour
1 cup unbleached all-purpose flour
1/3 cup unsweetened applesauce
2 Tbsp. canola oil (or melted butter)
4 tsp. baking powder
1 Tbsp. packed brown sugar
1/4 tsp. salt
Get the RecipeWith savory ingredients, these healthy waffles taste more like a Mediterranean lunch than a maple syrup-smothered breakfast.
You can still use your favorite waffle mix, only prepare it with egg whites, olive oil, and hummus instead. The waffle batter can be boosted with more delicious ingredients like sausage, sun-dried tomatoes, and basil – or all of that can be left out, if you prefer.
Either way, top with more hummus or another creamy spread like mashed avocado.
382
Calories25 g
Protein55 g
Carbs13 g
Fat1 link sweet Italian sausage, removed from casing and cooked
1/4 cup sun-dried tomatoes, chopped
2 Tbsp. chopped fresh basil
2 cups multigrain pancake/waffle mix
1/3 cup egg whites
1 cup milk
1/2 cup classic hummus
1 Tbsp. extra-virgin olive oil
Salt and freshly ground black pepper to taste
Get the RecipeNot only are these waffles healthy, but they can be extremely convenient. Sure, you can make the whole recipe from scratch in one go. Better yet, though, break it down into steps.
Mix together just the dry ingredients, and you have wholesome homemade waffle mix to stash in the pantry.
When you prepare the batter and pour it into the waffle iron, you may as well make extras. Then they can be kept in the freezer for a no-fuss breakfast to enjoy sometime in the next three months.
229
Calories9 g
Protein37 g
Carbs4 g
Fat1/2 cup old-fashioned oats
1 cup spelt flour
2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
3/4 tsp. ground cinnamon
2 large eggs, separated
1/4 tsp. molasses
1 tsp. vanilla extract
2 Tbsp. plain yogurt
1/4 cup frozen blueberries
1/4 cup frozen raspberries
Get the RecipeThe iconic cinnamon donut, churros, are inspiration for this paleo waffle recipe. But since they’re cooked in a waffle iron, what makes them crispy and crunchy isn’t frying them in oil like with real churros.
Instead when they’re hot from the iron, the almond waffles are coated in melted butter and coconut sugar before serving. And while that sounds decadent, it’s basically another version of topping your brunch with maple syrup, butter, and powdered sugar.
459
Calories3 g
Protein25 g
Carbs35 g
Fat1 1/2 cups almond flour
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
Pinch of salt
1/3 cup light coconut milk
2 large eggs, whisked
1 Tbsp. pure honey
1 tsp. vanilla extract
3 Tbsp. butter (or coconut oil), melted
1/4 cup coconut sugar, for coating
Get the RecipeWhen you think of Belgium, what comes to mind are probably thick, sturdy, golden-brown waffles like this. But these are totally grain-free with just a quarter cup of coconut flour.
It’s hard to believe by looking at them, but the bulk of this recipe is eggs, butter (or coconut oil), and milk.
332
Calories17 g
Protein20 g
Carbs24 g
Fat4 large eggs
1 Tbsp. pure maple syrup
1/4 tsp. sea salt
1/2 tsp. ground cinnamon
2 Tbsp. butter, melted
2 Tbsp. milk
2–4 Tbsp. water
1 tsp. vanilla extract
1/4 cup coconut flour
1/4 tsp. baking powder
Get the RecipeFor a heart-healthy breakfast, try these oatmeal waffles. Compared to standard waffles that get most of the flavor from butter, these are wholesome and nourishing with not just oat flour but ground almonds too.
Aside from swapping out the white flour, the recipe is straight-forward with eggs, milk, and baking powder so they puff up in the waffle iron.
505
Calories11 g
Protein47 g
Carbs28 g
Fat2 cups oat flour
1 cup almond flour
1 tsp. baking powder
1/2 tsp. salt
1/2 tsp. ground cinnamon
2 large eggs
1 cup milk
2 Tbsp. pure maple syrup
2 Tbsp. butter (or coconut oil), melted
Get the RecipeCan’t think of a way to enjoy waffles without maple syrup? Go savory instead, and you’ll uncover a whole new world of options. Take some inspiration from pizza, for example, with roasted cherry tomatoes and baby mozzarella.
The toppings aren’t the only thing that make these waffles stand out. Rather than using regular wheat flour, the batter is made from a mix of brown rice, sorghum, corn, and potato flours.
Of course, you don’t need to follow the exact recipe to make pizza-flavored waffles. If you go with a standard waffle batter, just leave out the sugar or other sweetener.
317
Calories11 g
Protein33 g
Carbs17 g
FatPotato Waffles:
1/2 cup butter
1/2 cup brown rice flour
1/2 cup sorghum flour
1/2 cup corn flour
1/2 cup potato flour
2 tsp. baking powder
1 tsp. baking soda
2 tsp. sea salt
2 cups whole buttermilk
1 1/2 cups water
2 egg whites
3 large eggs
Coconut oil, for greasing
Pizza Toppings:
1 cup cherry tomatoes, roasted
1 tsp. extra-virgin olive oil
Sea salt to taste
1/2 cup baby mozzarella balls
1 tsp. dried Italian seasoning
Get the RecipeWhen you use egg protein powder in a recipe, it can replace some of the flour and the whole eggs, so you’re lowering the carbs and fat at the same time.
And since the butter is replaced with mashed fruit, you can make these into chocolate banana waffles. Don’t like bananas? For more emphasis on the chocolatey flavor, use applesauce instead.
365
Calories37 g
Protein43 g
Carbs9 g
FatIngredients
1 Tbsp. + 1 tsp. coconut flour
1/4 cup (about 1 scoop) vanilla egg white protein powder
2 Tbsp. cacao powder
1/4 tsp. baking powder
1 tsp. vanilla extract
1 large egg
1 banana, mashed (or 1/2 cup unsweetened applesauce)
Get the RecipeStumped by what to put on top of your waffles to make a wholesome breakfast? Although this recipe takes inspiration from carrot cake, that actually translates into nutritious ingredients like walnuts, raisins, and Greek yogurt – or, if you prefer, cream cheese.
By topping waffles with dried fruit and nuts, you can enjoy bold flavors and natural sweetness along with fiber, antioxidants, and protein.
360
Calories14 g
Protein55 g
Carbs11 g
FatIngredients
2 large eggs
1 cup unsweetened almond milk
1/2 cup unsweetened applesauce
2 Tbsp. brown sugar
1 tsp. vanilla extract
1 tsp. ground cinnamon
1/2 tsp. baking powder
1/2 tsp. salt
2 cups old-fashioned oats
1/2 cup shredded carrots, packed
1/2 cup raisins, packed (plus more for topping)
1/2 cup nonfat plain Greek yogurt (optional)
1/4 cup walnuts (optional)
Get the RecipeWhen you have flavorful fresh mushrooms, make them the star of a dish by putting them right on top.
Roasted mushrooms are amazing on a pizza, bruschetta, or even savory waffles. In this recipe, they’re simply tossed in olive oil and put in the oven for about 20 minutes, with the sun-dried tomatoes added for a few minutes at the end.
Meanwhile, measure out everything for the waffle batter, and you’ll have just enough time to cook them before the toppings are done.
228
Calories10 g
Protein18 g
Carbs14 g
FatRoasted Tomatoes & Mushrooms:
8 oz. cremini or button mushrooms
1 Tbsp. extra-virgin olive oil
1 tsp. liquid aminos (or soy sauce)
1 tsp. dried thyme
1/2 tsp. dried sage
1/4 tsp. paprika
1/2 cup sun-dried tomatoes
Salt and freshly ground black pepper to taste
Green Onion Chickpea Waffles:
1 cup chickpea flour
1/4 cup nutritional yeast
1 tsp. baking powder
1 tsp. salt
1 tsp. granulated sugar
1/2 tsp. baking soda
1/4 tsp. paprika
Freshly ground black pepper to taste
1/3 cup chopped green onions
3/4 cup milk
2 Tbsp. ground flaxseed + 6 Tbsp. water
1/4 cup canola oil
Get the RecipeWaffles can be loaded with nutrition, and you don’t have to veer too far from the regular recipe.
This version looks golden-brown and delicious like any homemade waffles, but a few vegan substitutions switch up the nutritional profile and create a low-fat alternative.
First, adding a little vinegar to almond milk will make a non-dairy buttermilk that contains half as many calories. Next, mixing in chia seeds and ground flax will replace both the eggs and butter.
276
Calories9 g
Protein47 g
Carbs6 g
Fat1 cup whole-wheat pastry flour
1 Tbsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
3/4 cup spelt flour
2 Tbsp. chia seeds
2 Tbsp. ground flaxseed
2 cups unsweetened almond milk
1 tsp. apple cider vinegar (or white vinegar)
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
If you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Learn which muscles to train together and the best exercises for each body part.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
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