Type 2 Diabetes
Fans of the comforting breakfast staple, rejoice! These recipes come with all of the flavor and none of the guilt that traditional waffles introduce.
By
Erin Palinski-Wade, RD, CDCES
Add blueberries on top of your waffles for an extra dose of fiber and natural sweetness.
Waffles are arguably one of the most comforting breakfast foods around. So if you recently received a type 2 diabetes diagnosis or have been living with the condition for a while, you may be bummed about taking them off the menu.
But the truth is, you don’t have to.
While the traditional waffle recipe is a total carbohydrate bomb, because refined, white flour is the starring ingredient (read: a recipe for disaster for blood sugar control),diabetes-friendly versions leverage the power of low-carb ingredients, such as almond, coconut, and even quinoa flour.
Although those blood sugar–friendly swaps may sound simple, making them isn’t as easy as it might seem. Often, adjustments to the rest of the recipe, such as in the amount of liquid used, need to be made as well to provide the same texture you know and love.
Instead of spending hours in the kitchen testing it out, we turned to our favorite food bloggers to take the guesswork out of making this a.m. breakfast staple guilt-free for people with diabetes. Here are seven of our favorite waffle recipes that are registereddietitian–approved for people looking to help stabilize their blood sugar levels.
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Almond Flour Waffles
If you’re looking for a fluffy waffle that can be enjoyed right away or frozen and thawed for a treat on any busy morning, you’ll love these delicious Almond Flour Waffles. Made with almond flour instead of all-purpose flour, this recipe provides just 4 grams (g) ofcarbs per serving. Make them even more heart-healthy by swapping the heavy cream for fat-free milk, or sugar-free almond or rice milk, to reduce total fat and calories. Pair with a side of fresh fruit for a filling and nutritious breakfast that will satisfy your craving for comfort food.
Get the recipe at Low Carb Yum.
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4-Ingredient Flourless Waffles
It doesn’t get much easier than this in the morning. Using just four ingredients, these simple low-carb waffles are just as easy as the classic stack. Using only almond flour, eggs, baking powder, and a bit of diabetes-friendly powdered sweetener, such as erythritol, these waffles contain only 6 g of carbs per serving, while providing 14 g of filling protein. A quick note: Be sure to enjoy erythritol in moderation, as eating too much too quickly can give you a stomachache, as anarticle published in October 2016 in the International Journal of Dentistrypointed out.
Get the recipe at Wholesome Yum.
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Cloud Bread Cheddar Waffles
Waffles don’t always have to be sweet. This savory twist that’s perfect for cheese lovers combines eggs, cheese, and sour cream for a protein-packed recipe that contains only 1 g of total carbs. Pair it along with a side of eggs or a bowl of fresh fruit for a new morning favorite.
Get the recipe at Sugar-Free Mom.
RELATED: A Guide for Eating Dairy When You Have Diabetes
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Keto- and Paleo-Friendly Belgian Waffles
Using a combination of almond flour, almond butter, and egg, this recipe creates a filling Belgian waffle substitute so good you won’t miss the carbs. With only 9 g of total carbs per serving — good in a paleo diet or a keto diet—you can enjoy this recipe alone or pair it with your favorite breakfast side, such as a couple of slices of turkey bacon. This one is also sweetened with erythritol, so beware the aforementioned tummy troubles if you overdo it.
Get the recipe at Wholesome Yum.
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Grain-Free Waffles
Whether you avoid grains by choice or need based on dietary restrictions, this recipe is for you. The combination of coconut flour and egg provides a fluffy waffle batter with only 3.9 g of total carbs per serving. Top with a dash of erythritol, and you would never guess the carbs hadn’t been scaled back!
Get the recipe at Sugar Free Londoner.
RELATED: Does the Ketogenic Diet Work for Type 2 Diabetes?
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Spelt Flour Waffles
Not every waffle recipe that fits within your diabetes meal plan needs to rely on almond or coconut flour. These spelt flour waffles provide a boost in fiber, thanks to their whole-grain status, while the swap of using applesauce instead of added fat helps keep the total calorie content in check, at just 130 calories per serving. To decrease the amount ofcarbsfurther, use sugar-free applesauce in lieu of the maple syrup the original recipe calls for.
Get the recipe at Chocolate Covered Katie.
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Quinoa Waffles
If you haven’t cooked with quinoa flour yet, now is a great time to try it. Quinoa is a complete protein, meaning it contains protein along with key amino acids that aren’t present in all plant sources of proteins, notes theU.S. Food and Drug Administration (FDA). (FYI: Chia seeds are also a complete protein!) This quinoa waffle recipe packs 6 g of fiber and 28 g of protein per serving, so it’s easy to see the nutrition boost this type of flour provides.
Get the recipe at Desserts With Benefits.
RELATED: 7 Easy Breakfast Ideas for People With Type 2 Diabetes
