In Blog, Recipes

Grain Free Waffles

I love breakfast foods and what better way to start the day then with hot waffles!  The only problem is that most waffles are made of white flour and lack the protein and healthy fats that we need to start our day.  Making these high protein waffles will allow you to have your waffles and lose weight too!  You will definitely feel like your cheating on your clean eating plan.

Is your family eating the wrong type of breakfast?

Most Americans, and especially our children, are starting their day with large amounts of carbohydrates and very little protein.  Whether its cereal, bagels, toast, donuts or waffles these traditional, high carbohydrate foods cause a huge spike in insulin making for a poor start to the day.  .  In fact, with a high carbohydrate breakfast most people are starving and crash within a few hours as their glucose levels initially surge then plummet as insulin pulls the glucose into the cells to store it as fat.  That’s right!  FAT!

Weight loss begins with eating a high protein breakfast complemented with some healthy fats like coconut oil.  A small amount of a low glycemic, preferably gluten free carbohydrate is also part of a good breakfast but it shouldn’t be the main attraction.  Many of my female clients especially struggle with their weight as they approach menopause and beyond.   Menopausal women will find that as they get older they can’t have as many carbs to maintain their weight so recipes like this that are grain free yet loaded with protein and healthy fat will promote weight loss during this difficult time of life.

Delicious, nutritious and satisfying!

With this recipe, you will feel as satisfied as if you had eaten a high carbohydrate breakfast but without the side effects that come after.  These waffles leave you feeling satiated for hours and often times I don’t even need my midmorning snack.

Delicious, nutritious and perfect for your clean eating plan these are easy to make and freeze for the week.  Reheat for a minute in the microwave then pop in the toaster oven to crisp the tops.  Top with a little coconut oil and a dab of real maple syrup or try some maple flavored balsamic  vinegar found at specialty stores around the country.  I hope you enjoy these as much as I do!

One quick note:  Every waffle maker is a different size so there is no way to tell you exactly how many yours will make but it will be close.  Your waffle iron must have settings because these need to be cooked on a 4-5 or medium setting.  In addition, you must heat up the iron then spray it with a non-stick cooking product – I use Coconut Oil Spray.  You must spray it or it will stick to the iron and make a mess.


Grain Free Waffles

Pumpkin Grain Free Waffles

Plug iron in and heat it up on a medium setting (4-5)


2 scoops vegan protein powder (I use Sun Warrior Plant based Protein)
1/2 tsp. stevia
2 tsp. baking powder
1 T cinnamon
1 cup pumpkin or unsweetened applesauce
2 cups liquid egg whites
1 tsp. vanilla extract
1 T coconut flour 

1. In a small mixing bowl blend the protein powder, stevia and baking powder and set aside.  Keep in mind that you can add spices like pumpkin spice if you are using pumpkin or apple pie spice if you are using applesauce.  You can even make flavored waffles with  various protein flavors or add powdered peanut butter for a peanut butter waffle.

2. In another medium size bowl mix the pumpkin or applesauce, egg whites or egg substitute and vanilla extract.

Add the dry ingredients to the wet ingredients. Mix well.

Add the flour slowly using 1 T of coconut flour.  If the batter is too thin you can add a teaspoon of flour at a time to get a thicker consistency.  If your batter gets too thick you can add some more egg whites.

Spray your heated waffle iron generously with a non-stick spray.

Pour enough batter into the iron to just fill it leaving a bit of room for it to expand.  If you overfill some of the batter will spill out the sides.  If you iron is the type that can flip then immediately flip it over and cook until the light turns green to say it is done.

Remove waffle to plate and spray iron for your next waffle.  You can eat immediately or refrigerate or freeze for the week.

Makes 5 waffles.  Use coconut oil or butter on the waffle to increase your fat content in this meal

Calories:  118
Total fat:  1 g
Carbs:  11 g
Protein:  18 g

Are you looking to transform your health? Mary works with clients all over the country developing personalized nutrition and exercise plans for weight loss and health. If you’re ready to get started on your journey to health and wellness contact her today!

Visit BodyDesigns Two Week Detox Plan or BodyDesignsbyMary for more information.

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Showing 2 comments
  • Pete Van Cleave

    I’ll try ’em

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