Breakfast Recipes — 22 March 2013

Celebrate International Waffle Day the healthy way!

By: Jodie Shield, RD

In my last blog, you discovered 5 quick tips for starting your day with breakfast.  So what do you do on mornings when you have a few extra minutes to spare?  I recommend you whip up a batch of whole wheat waffles, especially on March 25th -International Waffle Day.  Here’s one of my favorite homemade waffle recipes.  It’s from King Arthur Flour, but I have lightened it up considerably.  (I love their brands, but I don’t work for them!)  I use whole wheat “white” flour to add fiber and retain the golden brown color of toasted waffles.  To trim fat and calories, here’s my secret: use egg whites (2 egg whites to replace 1 egg), trim the oil by 25%, and use low-fat milk.  I like to use low-fat buttermilk because my family loves the savory flavor.  These waffles are so light and crisp, nobody will believe that something that tastes this good could possibly be good for you!  So fire up your waffle iron.  What healthy topping are you going to add?

Whole Wheat Waffles

Makes 10 waffles (4×4-inch squares)


  • 3 cups whole wheat white flour
  • 4 teaspoons baking powder
  • 1/4 cup sugar
  • salt to taste (optional)
  • 4 large egg whites, lightly beaten
  • 3 cups low-fat butter milk (you can use low-fat or skim milk too)
  • 1/2 cup  canola oil


  1. Preheat your waffle iron while you make the batter.
  2. In a large bowl, add the dry ingredients: flour, baking powder, sugar and salt if using. Stir  until everything is mixed together.
  3. In a separate bowl, whisk together the wet ingredients: egg whites, milk and melted butter or oil.
  4. Mix together the wet and dry ingredients, stirring just until combined.  The batter will look lumpy but that is fine.  Over mixing will result in flat, chewy waffles.
  5. Since all waffle irons cook differently, cook the waffles according to the directions that came with your waffle iron.

Nutrition Information per waffle: 300 calories, 8.5 grams protein, 38.5 grams carbohydrate, 12 grams fat, 1 gram saturated fat, 1.5 milligrams cholesterol, 5 grams dietary fiber, 281 milligrams sodium




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About Author


Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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