Waffles with toppings of syrup, whipped cream, fruits, and berries are considered dreamy breakfast. Waffles when served with fresh fruit are healthy for breakfast. A healthy diet should be having fruits, whole grains, healthy dairy products, low fat, vegetables, etc. These ingredients give you a healthy diet with fiber, calories, minerals, vitamins, and proteins.
If you have to choose between pancakes and waffles, then waffles can be a good and healthy breakfast, lunch, or dinner. Waffles are superior to pancakes. Waffles topped with eggs and whipped cream are perfect for your healthy intake.
Can Waffles Be Healthy
To make waffles you need a waffle iron. Without a waffle iron, you would not be able to get a perfect shape, design, and texture. You simply have to add the dough of your choice. It can be gluten-free or whole-grain wheat. Let it cook for few minutes and your waffles will be ready.
Whole Grain Intake
White flour is having a little nutritional level. There is a low fiber content and it can easily clog your system that leads to digestive issues. If using it as a staple in your diet for an extended period can cause some serious illness. Whole grains are packed with fiber and keep your digestive system running at its full capacity.
White flour waffles can be more harmful than anything else, but whole wheat flour waffles are a great source of fiber and a healthy option for your daily carbohydrate allowance.
Other Ingredients
A typical waffle recipe contains milk, eggs, salt, and oil in addition to flour. Eggs are a valuable source of protein and milk provides an essential component for a healthy diet. Low saturated fat oil such as canola oil and other oils with high content of omega-3 fatty acids can also be a part of a healthy diet. It is to ensure that waffles are having nutritional value.
The amount of salt used in the making of waffles should be kept to a minimum. It is only used to give taste to the waffles. If you are making 6 waffles, then about 1/4 tsp of salt would be enough in a dough.
Carbohydrates
The cereal you are consuming should be whole grains. Many waffles are made from refined grain that does not contain a lot of fiber. Consuming a highly processed and refined carbohydrate increases the risk of heart disease. It does more than consuming saturated fat. On other hand, whole grain and fiber reduce the risk of cardiac disease.
If you are using frozen waffles, then two 4-inch square waffles provide you 30 grams of carbohydrates and only 1.5 grams of fiber. The total required daily value is 25-grams.
Fat Content
Too much consumption of fats makes you gain weight. The consumption of high amounts of saturated fats increases the risk of type-2 diabetes. Also, it increases the risk of heart diseases and higher cholesterol. The two frozen waffles contain 6.8 grams of fat which includes 1 gram of saturated fat.
A typical homemade waffle is even worse because it contains 10.6 grams or 16 percent of fats and 2 grams or 11 percent of saturated fats. The daily perfect value consumption is 10 percent and 5 percent of saturated fats.
Sodium Content
There is a high content of sodium in both homemade and frozen. A serving of two frozen waffles will provide 447 milligrams or 19 percent of the daily limit of 2,300 milligrams. A 7-inch waffle prepared at home will have 383 milligrams of 17 percent of sodium. Too much consumption of sodium or salt increases the risks of high blood pressure, heart disease, and stroke.
Vitamins and Minerals
Waffles might be considered as a non-healthy breakfast but they can be a source of essential vitamins and minerals. You can have 20 percent more of the daily value of vitamins and minerals from two frozen waffles. They can provide you iron, calcium, thiamine, phosphorus, niacin vitamin B-6, riboflavin, and vitamin B-12. Also, it gives 19 percent of folate and 18 percent of vitamin A for daily value.
Homemade waffles are fortified with extra vitamins and minerals but they provide you the required daily value of nutrients.
How Can You Make Waffles Healthy?
If you like to have waffles for breakfast, then you can make them healthier than pancakes. You have to look for whole grain or whole wheat waffles that contain a higher amount of fiber and nutrients. They do not only provide you a healthy breakfast but they make a rich flavored waffle with a solid base for toppings.
You don’t want to be adding empty calories with sweetness. So, using fresh fruit would be the best option for toppings. You can use bananas, blueberries, strawberries for a tasty and nutritious breakfast of waffle.
For high calories, you can use nuts, whipped cream, syrup for the toppings. Also, you can use them in combination with little or required amounts to keep the balance. For savory waffles, you can use eggs or veggies for extra protein and veggie nutrition.
Healthy Pancakes That You Can Try at Home
Gluten-Free Banana-Oat Waffles
You can cook the gluten-free waffle for a delightful breakfast. It is light and fluffy that is cooked to a golden brown. You can use a combination of almond milk, oats, eggs, and banana. You can make a blend of this mixture and top your waffle with a healthy and nutritious topping.
Pumpkin and Coconut Waffles
You might find an unlikely duo of coconut and pumpkin but they make an exciting waffle for your breakfast. Simply blend the mixture of eggs, banana, pumpkin, and almond milk to make a silky and smooth base for the batter. When cooked, you can add the topping of sliced banana and toasted coconut flakes with maple syrup.
Chocolate and Buckwheat Waffles
You can have a protein-rich buckwheat waffle with chocolate for a healthy breakfast. Whisk cocoa powder, buckwheat flour, flaxseed meal, baking powder, salt, and baking soda. Wisk coconut oil, buttermilk, eggs, vanilla, and brown sugar in another bowl. Mix it in the chocolate. Scoop the batter in the waffle iron and let it cook for 3 minutes. When cooked, serve it with crumble, whipped ricotta, and maple syrup toppings.
Paleo Sweet Potato Waffles
Paleo sweet potato waffles require only 4 main ingredients to make a healthy breakfast. In addition, you can use pepper, salt, and garlic powder. To make a batter, use grated sweet potato, eggs, scallions, and coconut flour. Cooking Paleo sweet potato waffles are not time taking. Also, you can store them in the fridge and warm up before eating in the morning.
Zucchini Cornbread Waffles
You want to try a savory waffle, then try a whole grain honey jalapeno zucchini cornbread waffle. They are served with a side of turkey bacon and topped with a fried egg. Whisk the dry ingredients such as baking powder, cornmeal, pastry flour, whole wheat, and salt. In another bowl, whisk the shredded zucchini, butter, egg, honey, almond milk, and Greek yogurt. Mix the dry and wet ingredients.
Now fold it in the jalapeno, sweet corn, and cheese. When cooked, top each waffle with a fried egg, drizzle of honey. Put 2 slices of turkey bacon on the side of waffles.
Waffles – A healthy Breakfast, Lunch, or Dinner
Usually, people don’t consider waffles to be as healthy as pancakes, but they can be healthy if you are using the healthy ingredients to make waffles. Whole grain or whole wheat is preferred to make waffles instead of gluten-free wheat. Gluten-free waffles are not as nutritious as whole wheat or whole-grain waffles. Instead of using empty calories, you can use nutritious toppings such as fresh fruits, eggs, nuts, coconut, etc.