Healthy Diet Waffles Recipe

These light and fluffy diet waffles are the perfect low-calorie breakfast or snack option for those watching their calorie intake while still wanting to enjoy a delicious treat. Made with simple, wholesome ingredients, these waffles are rich in protein and low in fat. You can make them using soy-enriched pancake mix or a healthy almond powder substitute. Here’s a full breakdown of the recipe, including the calorie content of each ingredient.

Ingredients (Serves 1–2)

Egg whites (2 large)

• Calories: ~34 kcal
• Egg whites are a fantastic low-calorie source of high-quality protein and are cholesterol-free, making them ideal for a light and healthy meal.

Vanilla flavoring (1 tsp)

• Calories: ~12 kcal
• Adds a hint of sweetness and depth of flavor without significantly increasing calorie content.

Soy-enriched pancake mix (½ cup) or

Almond powder (½ cup) + Baking powder (¼ tsp

• Almond powder + Baking powder option:

• Almond powder (½ cup): ~320 kcal
• Baking powder (¼ tsp): ~0.5 kcal

• Almond powder (ground almonds) provides healthy fats, fiber, and vitamin E, although it is higher in calories compared to soy mix. Choose this if you prefer a grain-free, low-carb option. 

Soy pancake mix option:

• Calories: ~180 kcal
• Soy-based pancake mixes are usually fortified with protein and essential nutrients, adding substance and satiety to your waffle without excess fat.

Skim milk (½ cup)

• Calories: ~40 kcal

• A low-fat dairy option that helps to create a smooth batter while adding calcium and protein.

Total Estimated Calories:

• Using soy-enriched pancake mix:
  ~266 kcal per batch
• Using almond powder substitute:
  ~406.5 kcal per batch

(Note: Calories may vary slightly depending on brands used.)

Instructions:

1. In a medium bowl, whisk the egg whites until they are slightly frothy.
2. Stir in the vanilla flavoring and skim milk.
3. Add the soy pancake mix, or if substituting, combine almond powder and baking powder, and stir until the batter is smooth and lump-free.
4. Preheat your waffle iron and lightly coat it with non-stick spray or a dab of oil (optional, but may add calories).
5. Pour the batter into the waffle iron and cook according to your machine’s instructions, usually about 3–5 minutes or until golden brown.
6. Serve warm with fresh fruit, sugar-free syrup, or a light dusting of cinnamon for added flavor without extra calories.

Nutritional Notes:

• Low in fat and high in protein with the soy mix option.
• The almond powder version is higher in calories but packed with healthy fats and vitamins.
• This recipe is gluten-free if using almond powder and a gluten-free baking powder.
• Can be made dairy-free by substituting skim milk with unsweetened almond or soy milk (adjust calories accordingly).

Enjoy these guilt-free waffles as part of your balanced diet — they’re filling, satisfying, and versatile!

Ingredients⤵️

• 1 cup flour or almond flour
• 1 tsp baking powder 
• 1/4 salt 
• 1 cup skim milk 
• 1 egg, slightly beaten 
• 2 tbsp sugar or Stevia, or any brand of keto sweeteners

Preparation⤵️

1. Sift the flour and remeasure to 1 cup. Sift again with the baking powder and salt.
2. In a mixing bowl, combine the milk with the beaten egg; then add the dry ingredients.
3. Blend the mixture only until the larger lumps disappear. 
4. Spray a nonstick skillet with vegetable coating for non-fat frying and preheat the skillet over medium-low heat  for 2 to 3 minutes or a drop of water sizzles on the surface. 
5. With a tablespoon, drop the batter to make 4-inch hotcakes in the hot pan, and cook about 1 minute per side. Serve immediately.

Point👍🏻:⇣

You can substitute to vegan flour or almond flour, if you want healthy pancake. For the egg is substitute to mash banana. But I tried soy-enriched pancake mix that available in vegan store, it's kind of healthy as well. Even oat flour or oat meal I tried it so many times. For the oat meal I have to grind it first in processor or blender then if it's fine texture already I proceed to preparation of cooking. If there's still  not refine oat powder then repeat it again in a processor until it fine.

If you want a margarine or butter with honey or maple syrup then you can add it. But if you want healthy just buy a vegan butter and you can add in pancake with vegan syrup or honey. Try it.. for me it's so Yummy and healthy. Kind of unforbidden sweet that you can never guilt. 

Makes 12 pieces- 6 Servings 

Nutrition Facts per Serving⇣⤵️

104.5⇢ Calories (gm)

17.9⇢ Carbohydrates (gm)

4.7⇢ Protein (gm)

0.3⇢ Saturated Fat(gm)

Ingredients:

• Bread slices
• sliced Ham
• Salami
• sliced Cheese
• Softened butter
• Mayonnaise
• Pickle slices
• Liver spread for spreading
• Mustard (optionally)

Instructions:

1. Cut bread, ham, Salami, and cheese into small rounds or triangles of the same sizes. 
2. Spread softened butter on one side of the bread slices and mayonnaise on the other side.

To Assemble: 

1. Get a slice of bread and top with ham and  pickles. 
2. Put another slice of bread and spread with some liver spread.
3. Top with another bread and put salami and some mustard (optionally)
4. Put another piece of bread and top with cheese. 
5. Put a last slice of bread. 
6. Insert a bamboo skewer at the center of the sandwich kebab to hold it securely.