Healthy Pumpkin Waffles

By: Angela Bates a recent ASU Nutrition Student

When it’s autumn and you want something pumpkin spice for breakfast, but coffee isn’t it, try waffles! The crispy, fluffy cousin of pancakes, waffles have lovely little places for the butter to go and they can really fill you up when they’re made from good ingredients. Now, you never have to decide how to get your pumpkin spice fix or wonder if you can get it without crazy amounts of sugar. These waffles have it all with whole grains, can be dairy-free, and have very little sugar. Canned pumpkin lends some fiber and vitamin A to keep your eyes and stomach healthy.

A recommendation I would make is to get a nice nonstick waffle iron. It makes clean up so much easier and ensures a crisp crust on your waffles. I purchased mine for just $12 brand new and it makes consistently great waffles. Don’t forget, with waffles, there’s no flipping necessary! Easy and tasty.

With this recipe, feel free to substitute any dairy-free milk or buttermilk for the milk and coconut oil or vegetable butter in place of the butter. If substituting coconut oil, adjust to slightly less to reduce the oiliness in the finished waffles. The eggs are the only binder, so replacing them is not advisable. Make your own oat flour to save a lot of money. Just put the number of quick oats or old-fashioned oats needed in a blender or food processor and grind to a coarse powder. I love these with some maple syrup and butter!


2 1/4 cups oat flour (gluten-free if needed)

1 tablespoon baking powder (I like reduced sodium)

1/2 teaspoon salt

1 teaspoon cinnamon

1/2 teaspoon ginger

1/2 teaspoon pumpkin pie spice

3 eggs, room temperature

2/3 cup milk, room temperature

7 tablespoons butter, melted and cooled slightly

1/2 cup packed canned pumpkin

2 tablespoons maple syrup or honey

2 teaspoons vanilla extract



In a large bowl, whisk together oat flour, baking powder, salt, and spices.

In a medium bowl, whisk the eggs and milk together. Add the milk, oil, pumpkin, maple syrup, and vanilla.

Make a well in the dry ingredients and pour in the wet ingredients. Whisk together until just combined.

Let the batter sit for at least 10 minutes so the oat flour can absorb the liquid.

When ready to make the waffles, preheat your waffle iron and give the batter another stir.

Scoop up the amount of batter needed for your waffle iron and place in the center of preheated iron.

Once crisp, remove waffle and place on a cooling rack so they don’t get soggy.

Looking for more recipes? Check out the Fill Your Plate recipe section. If you liked this article, then you will love the Fill Your Plate blog.

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