Pumpkin Spice Waffles
This fall favorite is given a nutritional makeover – I added plain, Greek yogurt, egg whites and whole wheat flour to pump up the protein content, while keeping sugar lower than many other recipes. In fact, most of the carbohydrates from this recipe are from Greek yogurt, low-fat milk, flour and the pumpkin itself, rather than refined sugar. Pumpkin is full of fiber and beta carotene (which our bodies can convert to vitamin A), so these nutrient-dense waffles don’t just taste good – they are also a feel-good treat. This is a favorite recipe of mine for a quiet Sunday morning (and you can toast the leftovers the next day to perk up your Monday)!
Ingredients (yields approximately 12 waffles):
1 C whole wheat flour
1 1/4 C all purpose flour
2 Tbsp brown sugar, packed
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp ground cinnamon
1/2 tsp allspice
1/8 tsp nutmeg
1 C 1% (low-fat) milk
1 C pumpkin puree, packed (make sure the only ingredient is “pumpkin” if using canned pumpkin)
1/4 C fat free (0%) plain, Greek yogurt
3 egg whites
1 Tbsp butter ( I prefer Smart Balance made with olive oil), melted and at room temperature
2 Tbsp honey
Nonstick vegetable oil cooking spray
*optional toppings: additional cinnamon, chopped walnuts, a dollop of Greek yogurt, maple syrup (I used cinnamon and maple syrup!)
- Combine all dry ingredients in a large bowl (whole wheat flour, all purpose flour, brown sugar, baking powder, baking soda and spices).
- In a separate large bowl, whisk together all wet ingredients (milk, pumpkin, yogurt, egg whites, butter and honey).
- Preheat waffle maker (follow the instructions on your box – I used the Griddle function and heated it to 400 degrees Fahrenheit).
- Combine wet and dry ingredients and mix together until well combined. The batter should be somewhat thick.
- Once waffle maker is heated to the proper temperature, spray each side with nonstick vegetable oil cooking spray and scoop batter into waffle maker according to your manufacturer’s instructions (I scooped about 1 1/4 C of batter for each batch, and this recipes made about 3 batches of 4 waffles – totaling 12 waffles). Cook each batch until browned and firm (I cooked mine for about 6 minutes per batch). Remove from waffle maker and separate waffles. You may store them in the oven (heated on a low setting, around 200 degrees Fahrenheit) to keep them warm and prevent them from getting soggy, if you would like).
- Serve with your favorite toppings!
*These will stay in the fridge for a couple of days in an airtight container or plastic bag – just pop them in the toaster to get them warm and crisp!
The Goods: What’s Inside?
Nutritional Analysis Per Serving (1 serving = 2 waffles; this recipe makes 6 servings in total)
Calories 239 calories, Total Fat 2 g, Saturated Fat 1 g, Cholesterol 2 mg, Carbohydrates 46 g, Fiber 5 g, Protein 9 g, Sodium 495 mg, Calcium 203 mg
*Nutrient analysis does not include optional toppings