James Ransom
Sweet and Savory Waffle Recipes That Are Healthy and Delicious
We know: When you think of waffles, you think of Eggos or greasy diner fare—not good nutrition that can help you hold on to your abs.
But classifying waffles as just a cheat food or last-resort breakfast on the fly is plain unfair. The fact is, with your waffle maker you can prepare many nutrient-dense gourmet dishes that barely resemble the doughy disks you grew up eating.
Try these recipes and you’ll make waffles a cornerstone of your diet—yet still look so good, no one will be the wiser.
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Hawaiian Pizza Waffles
Makes: 4 Servings (8 Waffles)
INGREDIENTS
2 cups whole-wheat flour (or 1 cup whole-wheat and 1 cup all-purpose flour)
2 tsp baking powder
2 tsp dried oregano
1 tsp onion powder
½ tsp salt
2 large eggs
1½ cups milk
¼ cup olive oil
½ lb diced ham
1 cup shredded low-fat mozzarella cheese, plus more for topping
1 green bell pepper, diced
8 ½-inch-thick canned pineapple rounds
2 cups tomato sauce, warmed
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DIRECTIONS
1) In a large bowl, stir together flour, baking powder, oregano, onion powder, and salt. In a separate bowl, whisk together eggs, milk, and oil. Add wet ingredients to dry ingredients and mix gently until everything is moist. Fold in ham, cheese, and green pepper.
2) Grease a waffle iron with cooking spray and heat. Ladle ½ cup batter for each waffle into the waffle iron and cook until golden brown and set, about 5 minutes. Keep waffles warm in a 200°F oven while you cook remaining batter.
3) Place pineapple rounds on waffle iron, close lid, and heat until tender and slightly charred, about 5 minutes. Serve each waffle topped with ¼ cup warm tomato sauce, a pineapple ring, and additional shredded cheese.
NUTRITION (PER SERVING)
667 calories, 31g protein, 76g carbs, 28g fat
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Tex-Mex Chicken Chili Waffles
Makes: 4 Servings (8 Waffles)
INGREDIENTS
½ lb lean ground chicken
1¼ cups fine grind cornmeal
1 tsp baking powder
2 large eggs
¾ cup low-fat milk
2 tbsp olive oil
1 (15 oz) can premade bean chili (we like Amy’s)
2/3 cup low-fat sour cream
1 tsp grated lime zest
¼ tsp chili powder
2 scallions, thinly sliced
1 cup grated low-fat cheddar cheese
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DIRECTIONS
1) Grease a skillet with cooking spray and heat over medium heat. Add chicken and cook until no longer pink, about 5 minutes.
2) In a large bowl, whisk together cornmeal and baking powder.
In a separate bowl, whisk together eggs, milk, and oil. Add chicken and chili to the wet bowl, then add all wet ingredients to the dry bowl and combine.
3) Grease a waffle iron with cooking spray and heat according to the manufacturer’s instructions. Ladle ½ cup batter for each waffle into the waffle iron and cook until golden brown and set, about 5 minutes. Keep waffles warm in a 200°F oven
while you cook remaining batter.
4) To make dressing, stir together sour cream, lime zest, and chili powder in a bowl. Serve waffles topped with sour cream dressing, scallions, and cheese.
NUTRITION (PER SERVING)
599 calories, 41g protein, 58g carbs, 24g fat
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Smoked Fish Waffled Panini
Makes: 2 Servings
INGREDIENTS
2 oz soft goat cheese
1 tbsp prepared horseradish
1 tbsp fresh lemon juice
4 slices sourdough bread (preferably whole wheat)
3 oz smoked salmon
½ cup roasted red peppers
½ cup spinach or arugula
DIRECTIONS
1) In a small bowl, stir together goat cheese, horseradish, and lemon juice.
2) Spread an equal amount of goat cheese mixture on 2 slices of bread and top each with an equal amount of smoked salmon, red peppers, and spinach or arugula. Top with remaining bread slices.
3) Heat waffle iron and cook sandwiches in it until bread is crispy, about 5 minutes.
NUTRITION (PER SERVING)
516 calories, 29g protein, 75g carbs, 12g fat
Leftover waffles
can be reheated
in a waffle iron in
just 30 seconds.
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Sweet Potato Sausage Waffles
Makes: 4 Servings (8 Waffles)
INGREDIENTS
1. cups whole-wheat or spelt flour
1½ tsp baking powder
½ tsp baking soda
2 tsp garlic powder
2 large eggs
¾ cup low-fat milk
2 tbsp olive oil
1 (15 oz) can 100% sweet potato puree
¾ cup grated Parmesan cheese
½ lb smoked sausage, chopped
⅓ cup dried cranberries
DIRECTIONS
1) In a large bowl, stir together flour, baking powder, baking soda, and garlic powder. In a separate bowl, whisk together eggs, milk, and oil. Add sweet potato and Parmesan and mix gently to combine. Add wet ingredients to dry ingredients and mix gently until everything
is moist. Fold in sausage and cranberries.
2) Grease a waffle iron with cooking spray and heat according to the manufacturer’s instructions. Ladle . cup batter for each waffle into the waffle iron and cook until golden brown and set, about 5 minutes. Keep waffles warm in a 200°F oven while you cook remaining batter.
NUTRITION (PER SERVING)
609 calories, 27g protein, 60g carbs, 29g fat
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Falafel Waffles with Tahini
Makes: 3 Servings (6 Waffles)
INGREDIENTS
1 (15 oz) can chickpeas, drained and rinsed
1 large egg, lightly beaten
½ cup finely chopped red onion
¾ cup bread crumbs
⅓ cup finely chopped parsley
2 garlic cloves, minced
2 tbsp olive oil
1 tsp cumin powder
½ tsp salt
½ tsp baking powder
¾ cup low-fat plain Greek yogurt
2 tbsp tahini
1 tbsp fresh lemon juice
DIRECTIONS
1) In a large bowl, mash chickpeas with a fork. Stir in egg, onion, bread crumbs, parsley, garlic, oil, cumin, salt, and baking powder.
2) Grease a waffle iron with cooking spray and heat. Ladle ½ cup batter for each waffle into the waffle iron and cook until golden brown and set, about 5 minutes. Keep waffles warm in a 200°F oven while you cook remaining batter.
3) In a bowl, stir together yogurt, tahini, and lemon juice. Serve waffles with sauce.
NUTRITION (PER SERVING)
500 calories, 21g protein, 60g carbs, 21g fat
