Pumpkin Waffles

Breathe life into your breakfast with this delicious pumpkin twist on the standard waffle.

September 29, 2011

A marvelous make-ahead meal, leftover waffles can be individually wrapped and frozen for up to 2 months. To reheat, simply pop in a toaster or toaster oven for a quick breakfast treat.

Serves: 8
Prep:  13 min
Cook: 22 min
Total: 35 min

NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.



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  • 5 egg whites
  • 1 1/2 cups whole wheat pastry flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 2 teaspoons cinnamon
  • 1/4 teaspoon salt
  • 1/2 cup low-fat soy milk
  • 1 cup fresh or canned 100% pure pumpkin puree (not pie filling)
  • 4 tablespoons honey
  • 2 tablespoons canola oil
  • 1 teaspoon vanilla extract


1. Coat a nonstick waffle iron with cooking spray. Preheat according to the manufacturer's directions.
2. Place the egg whites in a mixing bowl and beat on high until stiff peaks form.
3. Whisk together the flour, baking powder, baking soda, cinnamon, and salt in a medium bowl. Whisk in the soy milk, pumpkin, honey, oil, and vanilla just until blended. Gently fold in the egg whites until just combined.
4. Spoon 1/2 cup of batter on the bottom grids, covering two-thirds of the grids. Close the iron and bake according to the manufacturer's directions.
5. Using a rubber spatula, carefully remove the waffle from the iron. Repeat with the remaining batter.

Recipe Notes

This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each.

Nutritional Facts per serving

Calories     173.2 cal
Fat     4.1 g
Saturated fat     0.3 g
Cholesterol     0 mg
Sodium     395.1 mg
Carbohydrates     29.9 g
Total sugars     10.1 g
Dietary fiber     4.3 g
Protein     5.1 g

This recipe is courtesy of the Rodale Healthy Recipe Finder.