We love a good breakfast recipe that delivers on taste but also is lower in carbohydrates as we track across meals and snacks in the Food Pillar of Target100's weight loss program. This breakfast recipe really hits the mark! It combines sweetness from the waffles and a smoky flavor from the bacon. It does require some meal prep so if you want to indulge on the weekend, you can freeze leftover waffles to enjoy throughout the week!
This recipe calls for coconut flour. You'll find it with all the other flours on the baking aisle of the grocery store. Coconut flour provides a unique nutty flavor. It's also lower in carbohydrates and higher in protein than wheat or all purpose flour! For an added bonus, it's made from the flesh of coconuts so it's high in fiber, potassium, and iron! Research has shown that coconut flour is lower a glycemic index food, so it's gentler on your body and won't make your blood sugar spike quickly after the meal. This is important to make sure your energy levels are more stable as you conquer your morning.
Since it’s made from the coconut and not the wheat grain, coconut flour is naturally gluten free, making it a great option for anyone with celiac disease, a wheat allergy, or just prefer to follow a gluen free diet. By adding applesauce to the batter you can reduce the need for fats (type and amount of fats is important for those with cardiovascular health concerns) and provides extra fiber to keep you feeling full and is heart healthy too! No need to feel guilty about the bacon!
Take a picture of your waffle breakfast and share with the Target100 community by tagging us on social media @target100program when you make it so we can see it too!
Protein-rich waffles with bacon and blueberries recipe
Prep Time 5 min
Cook Time 10 min
For the waffle:
¼ cup (30g) coconut flour, sifted
1 tsp. coconut sugar
¼ tsp. baking powder
¾ cup (180ml) egg whites, (use cartoned egg white, or separate approx. 4 eggs)
¼ cup (60ml) almond milk, unsweetened
1 tbsp. applesauce, unsweetened
1 tsp. coconut oil, melted
4 slices bacon, fried
¼ cup (35g) blueberries
2 tbsp. maple syrup*
Add the coconut flour, sugar and baking powder to a bowl, mix to combine and set aside.
In a separate bowl, add the egg whites, almond milk and unsweetened applesauce, and mix lightly.
Now fold the wet mixture into the dry ingredients and mix until a thick batter is formed. Add the melted coconut oil, gently mix and set aside for 5 minutes.
Heat up the waffle iron and if necessary, grease slightly. Once hot, add the waffle batter and cook until browned on the outside and cooked on the inside. Repeat this process until all the batter is used up.
Serve with fried bacon and blueberries, and drizzle over the maple syrup.
*Try date syrup for a lower glycemic sweetener or skip the syrup all together and enjoy the waffles topped with your favorite nut butter or plain Greek yogurt.
This recipe has 28 grams of carbohydrates and 20 grams of protein per serving as written.
This post was written by our fantastic dietetic intern Carmelita Lombera.