Adding fiber and protein to your breakfast batter can boost the nutritional value of your favorite waffle recipes. Plus, it can help manage your blood sugar.
When you live with diabetes, managing how many carbs you consume can help manage your blood sugar levels.
Many popular breakfast foods like pancakes, waffles, and french toast are high in calories and carbs. For example, one Belgian waffle at IHOP contains 590 calories with nearly 70 grams of carbs.
But that doesn’t mean you have to give up your favorite breakfast foods forever.
Waffles are easy to make at home, and adding more fiber, fat, and protein to the recipe can increase its nutritional value while reducing its effect on your blood sugar.
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5 waffle recipes for managing blood sugar
Substituting ingredients can be a simple way to make a recipe more diabetes-friendly.
Here are five waffle recipes with less sugar but more protein and fiber — and they don’t skimp on flavor. You can test these creative ingredient swaps for yourself to find your favorite.
1. Quinoa protein waffles
In this waffle recipe, Jessica substitutes low glycemic quinoa flour for white flour, unsweetened applesauce for oil, and sugar substitutes like Truvia for sugar.
The waffle is much lower in net carbs, sugar, and fat than the typical waffle you’ll order at a restaurant. And, thanks to the quinoa and protein powder, it’s much higher in protein.
If you aren’t a fan of protein powder, try substituting almond or coconut flour, suggests Saba Sassouni-Toulep, MS, RD, CDN, a New York-based dietitian.
For a chocolatey flavor, add a pinch of unsweetened natural cocoa. You can also add a scoop of ground flaxseed if you want to up your omega-3 intake.
Get the recipe from Desserts with Benefits.
2. Apple cinnamon waffles
This apple cinnamon waffle recipe substitutes almond flour and flaxseed meal for all-purpose flour, so it’s grain-free.
Flaxseed meal, or ground flaxseed, is loaded with fiber and omega-3s.
In a 2022 review of studies, researchers found that consuming omega-3s can help improve glycemic management for people living with type 2 diabetes.
Plus, these waffles contain cinnamon, which is high in antioxidants. Though more research is necessary, a 2022 study found that cinnamon may help improve blood sugar for people living with type 2 diabetes.
Grated apples also provide soluble fiber that can help manage blood sugar.
Get the recipe from All Day I Dream About Food.
3. Red velvet waffles
Lower in carbs and sugar, the real secret to this recipe lies in the beets. They give the waffle its red hue. Beets contain numerous vitamins and minerals, including concentrated amounts of anti-inflammatory antioxidants.
Beets are also a great source of fiber. A diet high in fiber may help you better manage blood glucose and insulin.
Another tip: This recipe calls for six packets of Truvia, which is a brand of stevia. You can substitute some or all of this sweetener for monk fruit, if you prefer. Be sure to calculate the substitute conversion first.
View the recipe at Desserts with Benefits.
4. PB&J wafflewich
Peanut butter and jelly is a classic combination that you can still enjoy when you live with type 2 diabetes.
This recipe makes a “waffle” sandwich using regular bread with a spread of peanut butter and jelly, all pressed together in a waffle iron. It’s a fresh take on breakfast, but also fun for lunch or dinner.
To make it more diabetes-friendly, choose a high fiber bread and no-sugar-added jam. Or, add slices of your favorite fresh fruit instead of jam.
You can also swap peanut butter for your favorite nut or seed butter. Spreads made from almonds, cashews, and even sunflower seeds can offer a similar amount of protein.
Get the recipe at Finger Prickin’ Good.
5. Zucchini parmesan waffle fritters
Waffles for dinner? Why not? These fritters, made on a waffle iron, use shredded zucchini as the main ingredient.
Zucchini is high in a number of nutrients, including vitamin C. It’s also low in calories and rich in fiber. You can increase your fiber intake by swapping all-purpose flour for whole wheat or oat flour, too.
Vegetable waffles can make eating whole foods more fun without blood sugar spikes.
Get the recipe at The Pinning Mama.
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Takeaway
You can still enjoy your favorite foods if you have diabetes, even those on the sweeter side. Waffle makers can be fun to experiment with, and you may find a new favorite ingredient by trying these recipes.
When selecting a recipe, remember to look for one that is high in fiber and protein, and low in added sugar.
Do you have another favorite diabetes-friendly waffle recipe? Share it with us in the community forums.
