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:⇣⤵️

• 2 tablespoons butter
• 1/3 cup all-purpose flour
• 1 cup milk
• 4 eggs, hard-boiled then chopped
• 1/2 cup chopped bacon
• salt and pepper to taste
• 1/3 cup all-purpose flour
• 1 egg, beaten
• 1/3 cup breadcrumbs
• oil for frying

Preparation:⇣⤵️

1. In a saucepan, melt butter then add flour. 
2. Cook for a minute then gradually pour in the milk. 
3. Cook until thick. 
4. Add chopped eggs and bacon. 
5. Season to taste. 
6. Let cool then form into 12 oval-shaped nuggets. Roll nuggets in flour then dip in beaten egg. 
7. Dredge with bread-crumbs. 
8. Heat oil for deep frying. 
9. Fry nuggets until golden brown. Drain

Serves: 6

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)

1 egg
1/3 cup apple jelly
1/3 cup white wine vinegar
1/4 cup hazelnut liqueur OR
1/4 cup hazelnut extract
1/2 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon onion -- chopped
1/8 teaspoon dry mustard
1/8 teaspoon horseradish
1/8 teaspoon white pepper
1/8 teaspoon celery salt
1 1/2 cups olive oil
1/2 cup hazelnuts -- roasted and chopped


Blend together egg, apple jelly, vinegar, liqueur or extract, salt, paprika, onion, mustard, horseradish, white pepper and celery salt. When creamy and smooth, slowly add oil until mixture is emulsified. Slowly add Oregon hazelnuts and mix until nuts are processed to your liking-fine or crunchy.

Description: "This salad dressing is good on fruit salads, green salads, chicken salads, or as a dip."

Serving Size : 6

Nutritional Per Serving (excluding unknown items): 622 Calories;
62g Fat (89.3% calories from fat);
2g Protein;
14g Carbohydrate;
1g Dietary Fiber;
31mg Cholesterol;
234mg Sodium.

10 Eggs (Iodine Rich Foods)
1 cup Peppers, sweet, green, raw
2 tsp Parsley flakes
1 tsp Oregano
8 lb Chicken, cooked, diced
2 tbs Onion flakes
1/2 tsp Garlic powder
2 tsp Dried chili pepper flakes


Beat eggs lightly and stir in remaining ingredients. Blend in well. Pour mixture into 8 in pam sprayed cake pan and bake in preheated 350 oven for 30 minutes or until set. Cut into wedges and serve hot or cold.


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Nutrition Facts per serving
makes 6 servings
Amount per serving
Calories 126
Calories from fat 75

% Daily Value *
Total Fat 8.4g 13%
Saturated Fat 2.6g 13%
Cholesterol 352mg 117%
Sodium 108mg 4%
TotalCarbohydrate 1.9g 1%
Dietary Fiber 0.3g 1%


Percent values are based on a 2,000 calorie per day diet. Your daily values may differ.
Additional Information
59.4% of calories from Fat
6% from Carbohydrates
34.5% from Protein

Ingredients: (2 servings) (283 kcal)

2 fillets (7oz. or 200g.) fresh codish or fresh salmon, unsalted
-pinch of salt & pepper
-1/2 tbs. white wine
1/2 onion
3-1/2 oz. or 100 g. shimeji mushrooms

Mixture:
1 egg
4 tbs. milk
2 tbs. mayonnaise
1tsp. stone-ground mustard
1/2 tbs. flour

1/2 tbs. butter

Method:
(1.) Sprinkle salt, pepper and wine over the codfish or salmon. Thinly slice the onion and spread ona heat-proof baking dish. Place the codfish or salmon on it, wrap and heat heat in a microwave oven for about 4 minutes.

(2.) Separate the shimeji into small clusters. Beat mixtures with whisk.

(3.) Place the shimeji on Method(1). Pour Mixture over everything, and dot with butter.

(4.) Bake in a toaster oven for 6 to 7 minutes until browned.

Serving Size : 8
-------- ------------ --------------------------------
1 bag Cauliflower, Frozen -- (16-ounce)
4 Pieces Egg -- hard boiled chopped (optional)
2 stalks celery -- chopped
3 green onions
3 tablespoons mustard
1/2 cup mayonnaise
2 tablespoons Dill -- pickles relish(optional)
1/8 teaspoon celery seed -- (optional)
1/4 teaspoon pepper -- or to taste
1/2 teaspoon salt -- or to taste
1/8 teaspoon dill weed -- (optional)

• Cook the cauliflower until soft, but not mushy; drain well. Cool, and then cut in small pieces.
• Mix the mustard with the mayonnaise, and then mix all ingredients into the cauliflower.
• Chill at least 2 hours.

- - - - - - - - - - - - - - - - - - -
Nutrition Per Serving :

• 145 Calories;
• 14g Fat (83.1% calories from fat);
• 4g Protein;
• 3g Carbohydrate;
• 1g Dietary Fiber;
• 98mg Cholesterol;
• 325mg Sodium.