Pumpkin Waffles

Pumpkin Waffles

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From: Diabetic Living Magazine

Don't limit yourself to just making these in the fall! Thanks to canned pumpkin, these waffles—made with gluten-free flours, protein powder and flaxseed meal—can be enjoyed at any time of the year.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • ½ cup gluten-free all-purpose flour
  • ½ cup vanilla-flavor whey protein powder
  • ¼ cup coconut flour
  • ¼ cup flaxseed meal
  • ¼ cup sugar (see Tip)
  • 2 teaspoons arrowroot or cornstarch
  • 2 teaspoons baking powder
  • 2 teaspoons ground cinnamon
  • ½ teaspoon baking soda
  • ½ teaspoon ground ginger
  • 1 cup unsweetened almond milk
  • ¾ cup canned pumpkin (see Tip)
  • 3 egg whites
  • 1 tablespoon grapeseed oil
  • 1 teaspoon vanilla
  • Nonstick cooking spray
  • Sugar-free maple syrup (optional)
  • Frozen light whipped dessert topping, thawed (optional)
  • Ground cinnamon (optional)


  • Prep

  • Ready In

  1. Preheat a waffle iron to high (the waffle iron needs to be well-heated to avoid sticking). Preheat oven to 200°F. Set a wire rack on a baking sheet; place in oven while it's preheating.
  2. Meanwhile, in a medium bowl combine gluten-free all-purpose flour, whey protein powder, coconut flour, flaxseed meal, sugar, arrowroot, baking powder, the 2 teaspoons cinnamon, the baking soda, and ginger.
  3. In a large bowl whisk together almond milk, pumpkin, egg whites, grapeseed oil and vanilla.
  4. Add flour mixture to pumpkin mixture; stir until well mixed. Let stand 5 to 10 minutes or until batter thickens.
  5. Lightly coat preheated waffle iron with cooking spray. Spoon a scant ¼ cup of the batter into each section of the waffle baker; spread batter to cover grids. Close lid quickly; do not open until done. Bake according to manufacturer's directions. When done, use a fork to lift waffle off grid; transfer waffle to wire rack in oven to keep warm. Repeat with the remaining batter. Serve warm. If desired, serve with syrup, dessert topping and/or additional cinnamon.
  • Tips: If using a sugar substitute, we recommend Splenda® Sugar Blend, C&H® Light Sugar Blend, or Truvia® Sugar Blend. Follow package directions to use product amount equivalent to ¼ cup sugar. Nutrition Per Serving with Substitutes: Same as below, except 183 calories, 21 g carbohydrate, 6 g total sugar. Exchanges: 0 other carb. Carb Choice: 1.
  • For best results, use a thick, canned pumpkin such as Whole Foods® 365 Everyday Value brand. If needed, to remove excess moisture, spread the pumpkin puree out on a few layers of paper towels; top with several more paper towels and press gently.

Nutrition information

  • Serving size: 2 4-inch waffles
  • Per serving: 196 calories; 6 g fat(1 g sat); 6 g fiber; 26 g carbohydrates; 13 g protein; 4 mcg folate; 23 mg cholesterol; 10 g sugars; 4,852 IU vitamin A; 1 mg vitamin C; 246 mg calcium; 2 mg iron; 338 mg sodium; 163 mg potassium
  • Nutrition Bonus: Vitamin A (97% daily value), Calcium (25% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ lean protein, 1 fat, 1 starch, ½ other carbohydrate, ½ vegetable

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