A Nutrition Nerd Recipe: Pumpkin Waffles


Before we begin, let it be understood that I have many talents. Food photography isn’t one of them. I apologize that the above shot isn’t soft lit with a few (out of season) strawberries, a sprig of mint, and a drizzle of syrup to bring it all together. If you need visuals to know a recipe has merit, go to www.looks-good-but-might-taste-like-dirt.com and make their waffles.

As for my waffles, they’re delicious and they’re crazy healthy. You’re not going to find a lot of breakfast foods with 6g of fiber per serving even before you start piling on the seasonal fruit. They’re also a great source of vitamin A and potassium. What’s more, they’re kid-approved, given I road tested them multiple times on my nine-year-old daughter, who is probably the most finicky eater currently living. 

The only downside is that the added pumpkin goop means they take a little longer to cook than most waffles, so if they seem to be sticking to your iron and coming apart, don’t panic. Just let them cook a couple minutes longer. 

Cassidy’s Pumpkin Waffles

(Makes 8 servings)
Total Time:         45 min.
Prep Time:         15 min.
Cooking Time:    30 min. (3 to 4 min. per waffle)
2 cups               whole wheat Flour
2 tsp.                baking powder
1½ tsp.             ground cinnamon
½ tsp.               ground nutmeg
¼ tsp.               sea salt
1 (15-oz.) can    pure pumpkin puree
2 cups               low-fat milk
1 cup                water
2                       large eggs, lightly beaten
2 Tbsp.              sunflower oil
2 Tbsp.              pure maple syrup
  1. Pre-heat waffle iron. 
  2. Combine flour, baking powder, cinnamon, nutmeg, and salt in a medium bowl; mix well. 
  3. Add pumpkin, milk, water, eggs, oil and maple syrup; mix until most lumps are gone. 
  4. Pour ¾ cup batter into waffle iron; cook until waffle iron indicates waffle is done. If wafflsticks to waffle iron and separates, cook for 1 to 2 additional minutes. 

Tip: For a thinner batter (for pancakes), add water until desired consistency is achieved.

Nutritional Information (per serving):
Calories: 212
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 49 mg 
Sodium: 220 mg
Carbohydrates: 33 g
Fiber: 6 g
Sugar: 5 g
Protein: 9 g