Pumpkin Spiced Gluten-Free Waffles | Wellness Guides

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 Board-Certified Specialist in Oncology Nutrition and senior clinical nutritionist for Dana-Farber/Brigham and Women’s Hospital Cancer Care, Harvard Medical School teaching affiliates, in Boston. Stacy created and serves as project manager and lead writer for Nutrition Services content on the award-winning, Dana-Farber website and affiliated Nutrition app. Her app and cancer video series have been featured in popular press and industry magazines. Stacy is regularly featured in TV, radio, podcasts, documentary films and print media. Stacy teaches nutrition at Simmons College. She co-founded her private practice, Wellness Guides, LLC and works as a nutrition consultant and advisor for numerous businesses and non-profit organizations in the health, wellness, food and technology spaces.  She is former Chief Wellness Officer and currently sits as an Advisor for AVA, a tech-nutrition startup leveraging artificial intelligence for meal tracking, planning & expert nutrition coaching. She is featured in Lighter, the plant-based nutrition-tech tool for meal planning. Stacy is an American College of Sports Medicine Certified Personal Trainer and Group Exercise Instructor. 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. She enjoys yoga, running, cooking and caring for her husband, sons and dogs.