Healthy Cinnamon Pumpkin Waffles

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Fridays are my higher carb days and I look forward to them all week. Most of the time I dream up some sort of baked dessert since I do enjoy cupcakes, mugcakes, bowlcakes… Are you sensing a theme here? 😉

Given my past issues with eating tons of junk food, I implemented a few rules when I eat. I guess rules is a pretty harsh word. Maybe guidelines is better. When I eat, I no longer multi-task. I pay attention to the taste of my food. No texting, no working, no watching TV, no flailing about the kitchen while eating standing up.

I try to do this with every meal but especially with meals that I look forward to. Do I like it? If not, I stop eating it and find a way to either improve it or find something else. Is it worth it or would I rather not eat it? If it’s not worth it, I stop and pick a better tasting option. I can’t tell you how many cookies, cakes, brownies, and things like that I ate in my former life that I didn’t even taste.

If you’re going to eat something decadent, shouldn’t you taste and remember it? That’s half the fun! I have a nemesis treat that I used to enjoy by the box full. The flavor didn’t matter as they were all good to me. I’ll refrain from mentioning brand names here since I don’t want to damn this product. (If you follow me on Facebook, you know what I’m talking about.)

Dang those things were good and my go to treat. I found a picture on Instagram last week that featured them in … wait for it… an ice cream sandwich!!! I squealed and swooned at the pic and immediately made plans to squeeze this into High Carb Friday. I imagined it all week and Friday rolled around. I decided to have a sneak preview bite sans ice cream.

I enacted the guidelines above and took my bite with no distractions. I chewed slowly, savored, tasted. Bleh. It was horrid. What?! I didn’t like it. It was nowhere near the fresh baked treats that I’ve been enjoying since giving up boxed foods. It was chemically, cardboardy, and so not worth burning a High Carb Friday for. So I set about changing up my plans.

I made homemade cinnamon pumpkin waffles with real ingredients and no preservatives. I bought natural vanilla ice cream and made my own ice cream sandwiches using sugar free chocolate and caramel syrups. I opted for the sugar free versions because I was only using a little bit of them for flavor. I took a couple spoonfuls of the ice cream and just wrapped the waffle around them like a canoli.

They were amazing! The cold ice cream made the syrups kinda crunchy and the warm waffles made the ice cream melty. Much better than my original plan and I didn’t have the guilt afterwards for eating something that didn’t even taste worth it. Now obviously this was a treat for me and not an every day event.

I’m not suggesting you make waffle ice cream sundae canolis a daily adventure and expect health miracles. The waffles are made with healthy ingredients and can be enjoyed without the extras on normal days. You can make a batch and freeze them. During the week, just pull a couple out and heat in the toaster for a quick breakfast.

Cinnamon Pumpkin Waffles Cinnamon Pumpkin Waffles

  • 1/2 cup (100g) canned pumpkin
  • 1/4 cup (30g) all purpose flour
  • 1 Tbsp (7g) ground flax meal
  • 1 egg white
  • 3/4 tsp baking powder
  • 1/2 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/2 tsp butter extract (optional)

Mix all of the ingredients in a bowl. You may need to add a little bit of water if the batter is too thick. Since you’re making waffles, obviously you want waffle batter consistency. Cover the bowl and refrigerate about 30 minutes. This allows the flax meal to absorb the water and thicken the batter.

Remove from the fridge and stir. You may need to add a little more water again. I added some since it really thickened up. Preheat your waffle iron and bake the waffles according to the manufacturer’s instructions. It’s as easy as that.

Makes 4 waffles at 190 calories for all 4 – 10g protein, 34g carbs, and 4g fat.


  • If you don’t have butter extract, you can leave it out and they will still taste delish.
  • I didn’t use any sugar in my waffles, but you can add 2 tsp of sugar or baking stevia to the batter to sweeten them a bit. It’s all about your preference.
  • You can easily experiment with different spices in the batter like nutmeg, ginger, allspice.

If you get the chance though, I highly recommend the canoli version. I’ll be dreaming of it until next Friday. 😉 Do you ever find that you’ve eaten something without even tasting it? Have you ever figured out that you didn’t like something once you stopped to pay attention? Things that make you go hmmmm.

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