Pumpkin Spiced Gluten-Free Waffles

Pumpkin Spiced Gluten-Free Waffles

Waffles are our family’s favorite weekend breakfast!

Baked goods don’t have to be full of refined, processed carbs and loads of calories and sugar.  We use waffle batter as an opportunity to ramp up the nutritional benefits of the most important meal of the day.

Start off with various gluten free flour blends; preferably higher fiber and protein choices like almond/oat/brown rice/quinoa/corn blends. Gluten-free flours are getting more common at grocery stores so they should be easy to find.

Next, we love to add:

  • Cinnamon for taste and help with blood sugar balance
  • Organic unsweetened applesauce and mashed up banana for natural sweetness that also give electrolytes (potassium) and antioxidants (quercitin, Vitamin C)
  • GF oats or oat bran for soluble, heart healthy fiber
  • Ground flax seeds and chia seeds for omega-3s, protein and more fiber
  • Mashed Pumpkin (or puree from BPA free box) for antioxidants and Vitamin A for healthy vision
  • Top with berries for more Vitamin C and fiber

Waffles even make great leftovers for a hearty, quick breakfast before rushing out the door.  I like to get creative and fold over ½ a waffle with almond butter and fresh strawberries or banana slices for a quick and healthy “breakfast sandwich.”


Prep time: 10 minutes

Cook time: 15 minutes

Total time: 30 minutes

Servings: 10 – 12


  • 2 cups (280 g) gluten-free flour
  • 1/2 cup (45 g) rolled oats
  • 1/4 cup (30 g) ground flax seed
  • 2 tbsp chia seeds
  • 1/4 cup mashed pumpkin
  • 1/2 tsp sea salt
  • 1 tsp baking soda
  • tbsp baking powder
  • 2 tbsp cinnamon
  • 1 tsp vanilla (gf, alcohol free)
  • 1 fresh banana, mashed
  • 1/2 cup (125 g) organic unsweetened applesauce
  • 2 organic eggs
  • 1 cup (250 ml) unsweetened almond (or coconut) milk
  • fresh strawberries, for topping


  1. Mix flour, oats, flax, chia, salt, baking soda, baking powder, and cinnamon together in a large bowl.
  2. Warm the almond milk.
  3. Add almond milk, mashed banana, applesauce, pumpkin, vanilla and eggs to bowl of dry ingredients.
  4. Gently mix together until a smooth consistency is formed.
  5. Let sit 5-10 minutes while waffle iron heats up.
  6. Drizzle coconut or other plant oil on waffle iron as needed to prevent sticking.
  7. Place mixture onto waffle iron and cook until lightly browned (takes about 3 – 5 minutes per waffle).
  8. Wash and slice strawberries,
  9. Top with fresh berries and enjoy!


Stacy Kennedy, MPH, RD, CSO, LDN is a senior clinical nutritionist for Dana Farber/Brigham and Women’s Hospital Cancer Care, Harvard Medical School teaching affiliates, in Boston, MA. Together with her husband, Dr. Russell Kennedy, PsyD, they have a private practice, Wellness Guides, LLC, that sculpts individualized plans for weight management, disease prevention and management and to promote longevity. Stacy is a Board Certified Specialist in Oncology Nutrition and Integrative Nutritionist with the Zakim Center for Integrative Therapies. Stacy also serves as project manager and lead writer for Nutrition Services content on the Dana-Farber Web site www.dana-farber.org/nutrition and affiliated app. Stacy is regularly featured in TV, radio and print media. Stacy is featured in the award winning documentary films, Fat, Sick & Nearly Dead and FSND2, www.fatsickandnearlydead.com and works as the Lead Nutritionist for its affiliated company Reboot with Joe. Stacy was a key member of the start-up team who opened and operated Stacy’s Juicebar in Needham, MA. Kennedy created and oversaw execution of the menu and cleanse program (2013-2014). Stacy is an American College of Sports Medicine Certified Health Fitness Specialist and works in private practice to help her clients get results with simple, healthy eating strategies. Stacy received a B.S. in Dietetics from Indiana University, completed her Dietetic Internship at Massachusetts General Hospital and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. Stacy lectures on nutrition, weight loss, exercise and wellness behaviors to local schools, medical professionals and graduate universities. She has two sons, three dogs and lives in Wellesley, MA, just outside of Boston. Stacy enjoys cooking, juicing, hiking and yoga.