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Healthy Breakfast Tacos Recipe

healthy breakfast for kids:Healthy Breakfast Tacos Recipe Appetizing Healthy Breakfast Waffles Also Waffles For One Also Fluffy Waffle Recipe

By alfat. healthy breakfast for kids. Published at Tuesday, May 08th, 2018 - 05:26:02 AM.

If you're like, well, just about everyone, you know how great it is to start the morning off with waffles. You probably also question the healthfulness of doing it too often.

Fear not. Waffles can be much more than butter-soaked, syrup-laden pucks of refined flour and these recipes will show you the light.

By including nutritious toppings and ingredients like cottage cheese, fresh berries, banana slices, zucchini, and fried egg, you can elevate this "cheat food" to something you can enjoy guilt-free.

Enjoy! 

Waffled Zucchini-Parmesan Fritters

Picture courtesy of Alpha Smoot

Will it Waffle? by Daniel Shumski is full of unexpected recipes that can be prepared in a waffle iron. Taste this one, for example, which makes a great appetizer or light, savory breakfast.

This cookbook also goes to uncharted territories with this surprisingly versatile kitchen appliance, including pizza, onion rings, and even steak.

Serves 4

Ingredients

2 cups shredded zucchini (about 2 medium)

1 large egg

1/4 cup low-fat milk

1/2 cup grated Parmesan

1/2 cup all-purpose flour

Olive oil cooking spray

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 151

Protein: 9 grams

Carbs: 15 grams

Fat: 6 grams

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Pumpkin Spice Waffles

Picture courtesy of Cookie and Kate

Whether it's fall or not, early morning or the dead of night, these pumpkin waffles will call everyone to the kitchen.

They're made with oat flour and coconut oil to be crispy on the outside, but soft and pumpkiny on the inside. These keep well in freezer-safe plastic bags and can be defrosted in the toaster.

Serves 4

Ingredients

2 1/4 cups oat flour

1 Tbsp. baking powder

3/4 tsp. salt

1 tsp. cinnamon

1/2 tsp. ginger

1/4 tsp. nutmeg

1/4 tsp. allspice or cloves

3 large eggs

Scant 2/3 cup unsweetened almond milk

1/2 cup coconut oil, melted

1/2 cup packed pumpkin puree

3 Tbsp. maple syrup

1 Tbsp. vanilla extract

Nutrition Facts (Per Serving)

Calories: 547

Protein: 12 grams

Carbs: 49 grams

Fat: 34 grams

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Healthy Chocolate Chip Waffles

Picture courtesy of Kristine's Kitchen

Skip the boxed waffles in the frozen food aisle, and make these for your kids and all the kids-at-heart in your house instead. You can miss out on the artificial junk in name-brand waffles by making them from scratch.

While you're at it, upgrade most of the white flour to whole-wheat, and use real butter and buttermilk for better flavor.

Serves 8

Ingredients

1 1/2 cups white whole-wheat flour

1/2 cup all-purpose flour

2 Tbsp. cornstarch

1 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

2 large eggs

1 1/2 cups low-fat buttermilk

1/2 cup milk

1 Tbsp. pure maple syrup

1 1/2 tsp. vanilla extract

3 Tbsp. butter, melted and cooled slightly

1/2 cup mini chocolate chips

Nutrition Facts (Per Serving)

Calories: 259

Protein: 8 grams

Carbs: 36 grams

Fat: 10 grams

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Healthy Cinnamon Roll Waffles

Picture courtesy of The Big Man's World

Next time you pass by a Cinnabon, keep on walking as you remember this alternative, which uses vanilla protein powder in the batter and the frosting. Breakfast will be protein-packed with a recipe like this.

They're Paleo waffles too with coconut flour. Complete with a drizzle of frosting and a dash of cinnamon.

Serves 1

Ingredients

Protein Waffles:

2 Tbsp. coconut flour (or almond flour), sifted

1/2 scoop WHEY vanilla protein isolate

1/2 tsp. cinnamon

1/2 tsp. baking powder

2 egg whites

2-4 Tbsp. unsweetened almond milk

Frosting:

1 Tbsp. coconut butter, melted

1 Tbsp. WHEY vanilla protein isolate

Milk to thin out

Cinnamon for dusting

Nutrition Facts (Per Serving)

Calories: 340

Protein: 37 grams

Carbs: 17 grams

Fat: 14 grams

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Applesauce Waffles

Picture courtesy of ifoodreal

It might seem impossible to fit waffles into a lean and clean diet, but these are lightened up in a number of ways to make them naturally sweetened, nutty, and all-around delicious.

The secret is a combination of oat flour and almond meal. And the recipe uses a low-fat baking trick, replacing butter with applesauce.

Makes 14 / Serves 7

Ingredients

1 large egg

1/4 cup ground flax seed (or 2 more eggs)

1 1/2 cups unsweetened applesauce

1 1/4 cups unsweetened almond milk

1/2 cup pure maple syrup

1 tsp. pure vanilla extract

1 tsp. baking soda

1/2 tsp. salt

2 cups oat flour

2 cups almond flour (or hazelnut flour)

Cooking spray

Nutrition Facts (Per Serving)

Calories: 440

Protein: 16 grams

Carbs: 52 grams

Fat: 22 grams

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Apple Cider Waffles

Picture courtesy of Add a Pinch

When you have a jug of fresh-pressed apple cider in the fridge, it's hard not to want to drink it all day. But save the hot cider and rum for later in the day, and prepare these unique waffles for breakfast while you wait. Or have a cold glass of cider in the morning, and remember to pick up another gallon next time you're at the farmers' market.

Serves 4

Ingredients

1 cup all-purpose flour

1 tsp. baking powder

1/2 tsp. baking soda

Pinch of salt

1 tsp. sugar

1 tsp. cinnamon

1/2 tsp. nutmeg

1 large egg

1 cup apple cider

Nutrition Facts (Per Serving)

Calories: 169

Protein: 5 grams

Carbs: 33 grams

Fat: 2 grams

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Brie & Blueberry Waffle Grilled Cheese

Picture courtesy of Damn Delicious

These waffles are decadent and will knock your socks off with rich, creamy filling.

That's right - it's a sandwich made with golden waffles, melted brie, and juicy blueberries. Next time you're planning brunch on the weekend, whether it's for two or for twenty, this is a great way to impress guests while keeping it simple.

Be sure to please by serving with a side of thick-cut bacon.

Serves 4

Ingredients

1 1/2 cups blueberries

Zest of 1 lemon

2 Tbsp. freshly squeezed lemon juice

1 Tbsp. sugar

2 Tbsp. unsalted butter

8 buttermilk waffles

4 oz. brie, thinly sliced

Nutrition Facts (Per Serving)

Calories: 510

Protein: 16 grams

Carbs: 67 grams

Fat: 20 grams

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Blueberry Quinoa Waffles

Picture courtesy of Simply Quinoa

There's quinoa in everything these days, so what gives? Well in this recipe, quinoa flour is used to give added nutritional value.

Combined with rice flour, the result is a gluten-free waffle with a slightly nutty banana flavor.

Serves 6

Ingredients

1/2 cup brown rice flour

1/2 cup toasted quinoa flour

1/2 cup tapioca starch

1 tsp. baking powder

1/2 tsp. cinnamon

1/4 tsp. nutmeg

1/8 tsp. salt

1 mashed banana

1 egg yolk

2 egg whites

1 1/2 cups almond milk

1 tsp. pure vanilla extract

Nutrition Facts (Per Serving)

Calories: 302

Protein: 6 grams

Carbs: 36 grams

Fat: 16 grams

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Savory Cheddar Waffle BLT with Fried Egg

Picture courtesy of Chow

You can use any waffles to make this sandwich, or make the cheddar waffles to eat alone. But really it's best to combine all of the flavors of a traditional American breakfast a classic BLT into one bite.

Sure, this sandwich is a labor of love, but make it once, and you'll be hooked on having this inventive mash-up for weekend brunch.

Serves 6

Ingredients

12 slices (about 1 lb.) thick-cut bacon

3 Tbsp. unsalted butter, melted

2 cups all-purpose flour

2 tsp. baking powder

1 1/2 tsp. kosher salt

2 large eggs

2 cups whole milk

2 cups (4 oz.) shredded cheddar cheese

2 Tbsp. unsalted butter

6 large eggs

6 Tbsp. mayonnaise

2 medium tomatoes, thinly sliced crosswise

12 Romaine lettuce leaves

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 740

Protein: 40 grams

Carbs: 43 grams

Fat: 47 grams

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Whole Wheat Sweet Potato Waffles

Picture courtesy of Flavor the Moments

If you love sweet potato pie, you'll definitely want to start your day with these Belgian-style waffles. Not only do they taste like dessert, but they're made with whole wheat flour for more robust flavor as well as more vitamins.

Whole grains also score lower than processed white flour on the glycemic index, meaning slower digestion and lower impact on blood sugar levels.

Serves 8

Ingredients

1 1/2 cups whole wheat flour

1/2 cup oat flour

1 Tbsp. baking powder

1 tsp. baking soda

1/2 tsp. salt

1 tsp. ground cinnamon

1 tsp. pumpkin pie spice

1 1/2 cups skim milk

1/2 cup plain nonfat Greek yogurt

2 large eggs, lightly beaten

4 Tbsp. canola oil

2 Tbsp. pure maple syrup

1 cup sweet potato puree (canned or fresh)

Nutrition Facts (Per Serving)

Calories: 261

Protein: 8 grams

Carbs: 37 grams

Fat: 9 grams

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Chicken & Biscuit Waffles

Picture courtesy of The Little Kitchen

If you haven't tried the awesome combo of chicken and waffles yet, this version will no doubt sway you. It's even in a sandwich for easy eating and ultimate yum factor.

These aren't just waffles but a biscuit-waffle hybrid made with cold butter so it stays in the batter as chunks. That will make a tender waffle unlike any other, perfect to pair with crispy chicken.

Or for a lighter version, bake the chicken breast instead (as indicated in nutrition facts).

Serves 4

Ingredients

Chicken:

2 large chicken breasts (about 2 lb.)

Salt and pepper to taste

Vegetable oil for frying

2/3 cup low-fat buttermilk

1/2 cup all-purpose flour

Biscuit Waffles:

1 1/2 cups self-rising flour

1/4 tsp. salt

1/2 tsp. freshly ground black pepper

1/4 cup cold unsalted butter, cut into pieces

1 cup low-fat buttermilk

Arugula Salad with Lemon-Honey Dressing:

1 Tbsp. extra virgin olive oil

1/2 Tbsp. lemon juice

1/2 Tbsp. honey

Salt and pepper to taste

4 cups (4 oz.) arugula

Nutrition Facts (Per Serving)

Calories: 486

Protein: 30 grams

Carbs: 46 grams

Fat: 20 grams

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Authentic Li?ge Waffles

Picture courtesy of Not Martha

To make an over-the-top breakfast, make waffles in the style of Li?ge, Belgium. What these lack in overall healthfulness, they make up for in authentic flavor.

What you'll need to get a hold of first, though, is a secret ingredient: Belgian pearl sugar. Next, you'll need patience because the yeast dough has to rise for several hour, ideally overnight, before folding in that pearl sugar and firing up the waffle iron.

Serves 12

Ingredients

3 tsp. active dry yeast

1/2 cup whole milk

5 Tbsp. 1 tsp. water

4 cups all-purpose flour

2 large eggs, lightly beaten

2 Tbsp. 2 tsp. light brown sugar

1 1/2 tsp. salt

17 Tbsp. butter, room temperature

2 Tbsp. honey

4 tsp. pure vanilla extract

1 1/2 cups Belgian pearl sugar

Nutrition Facts (Per Serving)

Calories: 429

Protein: 6 grams

Carbs: 62 grams

Fat: 18 grams

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Vegan Falafel Waffle

Picture courtesy of One Green Planet

Want to enjoy falafels without the fuss of frying?

Stick them in your waffle maker for a vegan dish that's crispy on the outside and delicious with a dollop of fresh hummus. Then add other toppings to your liking, such as cucumber, diced tomato, pickled peppers, and a squeeze of lemon juice.

Serves 8

Ingredients

Falafel:

3 cups cooked chickpeas, drained (about 2 cans)

1/4 cup chopped parsley

1 small onion, minced

2 cloves garlic, minced

1/2 tsp. ground coriander

1/2 tsp. ground cumin

Salt and freshly ground black pepper to taste

1 1/2 tsp. all-purpose flour

1 tsp. baking soda

Hummus:

1 can (15.5 oz.) chickpeas, drained

Juice from 1/2 lemon

1/4 cup tahini

1/4 cup olive oil

2 cloves garlic

Pinch of salt

Nutrition Facts (Per Serving)

Calories: 580

Protein: 27 grams

Carbs: 82 grams

Fat: 18 grams

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Brownie Waffles

Picture courtesy of Dashing Dish

There are healthy ways to have dessert for breakfast, including these chocolatey waffles.

The recipe is low in fat and added sugar because of the inclusion of bananas. You may be tempted to add chocolate syrup to these chocolate waffles, but that might be overkill. They'll actually taste better with something creamy, such as Greek yogurt or cottage cheese, to contrast the chocolate.

Makes 14 / Serves 7

Ingredients

1 1/2 cups whole wheat pastry flour

1/2 cup cocoa powder

1 Tbsp. baking powder

1 tsp. cinnamon

1/4 tsp. salt

1/4 cup wheat germ

1 3/4 cups unsweetened soy milk (or other milk)

2 ripe bananas

2 large eggs

2 Tbsp. safflower oil

1 tsp. pure vanilla extract

3 Tbsp. honey

Nutrition Facts (Per Serving)

Calories: 273

Protein: 9 grams

Carbs: 47 grams

Fat: 8 grams

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Vietnamese Pandan Waffle

Picture courtesy of My Wife Makes

For a rare taste of Southeast Asia, seek out pandan extract, which has a sweet, bright, herbaceous flavor.

It's hardly ever heard of in the U.S., but pandan is used like vanilla in Vietnam. Frequently used in desserts, pandan also makes a great addition for waffles. These also a get an infusion of Asian flavor from using coconut milk.

Serves 4

Ingredients

3/4 cup whole wheat pastry flour

1/4 cup rice flour

1/2 cup superfine sugar

1/2 tsp. fine salt

1 tsp. baking powder

1 large egg, separated

1 cup light coconut milk

2 Tbsp. vegetable oil

1/2 tsp. pandan extract

1/2 tsp. pandan paste

Nutrition Facts (Per Serving)

Calories: 431

Protein: 6 grams

Carbs: 54 grams

Fat: 23 grams

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Orange Waffles

Picture courtesy of Munaty Cooking

Looking for low-calorie waffles? These will satisfy you for breakfast with plenty of flavor thanks to fresh-squeezed orange juice.

Serve them with more fresh fruit whether you have a handful of mixed berries, diced pineapple, or some cut grapefruit with coconut whipped cream.

Makes 6 / Serves 3

Ingredients

3/4 cup all-purpose flour

1 cup low-fat milk

1 large egg

1 Tbsp. coconut oil

1 Tbsp. sugar

1 Tbsp. baking powder

1/2 tsp. pure vanilla extract

2 Tbsp. fresh orange juice

Pinch of salt

Nutrition Facts (Per Serving)

Calories: 237

Protein: 8 grams

Carbs: 36 grams

Fat: 7 grams

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Hong Kong Egg Waffle

Picture & recipe courtesy of Brunch with Joy

These require a special kind of pan to make the texture of bubbles, and the final result will bring a popular snack from Hong Kong to your kitchen.

As a street food, egg waffles can definitely be empty calories, so watch when you choose to eat them. The batter is a lot like the kind used to make Belgian waffles, which is to say it's a lot of carbs and not much else.

Serves 3

Ingredients

1 cup flour

1 1/2 tsp. baking powder

2 Tbsp. tapioca starch

1/4 tsp. salt

2 large eggs

3/4 cup sugar

2 Tbsp. evaporated milk

1/2 cup water

1 tsp. custard powder

2 tsp. pure vanilla extract

2 Tbsp. vegetable oil

Nutrition Facts (Per Serving)

Calories: 528

Protein: 10 grams

Carbs: 93 grams

Fat: 14 grams

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Chocolate Belgian Waffle Sticks with Peanut Butter Dip

Picture courtesy of Inspired by Familia

Start your day on the right note by making breakfast a little more fun.

These waffle sticks are finger food that you can dip into a healthy peanut butter sauce. With other maple syrup alternatives, it can feel like something is missing. But this sauce, whether you dip or drizzle, is just the right consistency to replace it.

Serves 4

Ingredients

Chocolate Belgian Waffles:

1 cup flour

1/2 cup oats

1/4 cup flaxseed meal

1/4 cup cornstarch

3 Tbsp. brown sugar

1 Tbsp. baking powder

2 Tbsp. raw cacao

1/4 tsp. salt

2 large eggs

1 3/4 cups low-fat milk

1/3 cup coconut oil

1 1/2 tsp. vanilla

Peanut Yogurt Sauce:

1/4 cup plain nonfat Greek yogurt

2 Tbsp. creamy natural peanut butter

1 Tbsp. maple syrup

1 Tbsp. low-fat milk

Nutrition Facts (Per Serving)

Calories: 581

Protein: 17 grams

Carbs: 62 grams

Fat: 29 grams

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Whole Spelt Waffles

Picture courtesy of The Pretty Bee

One easy trick to make waffles more nutritious is to swap out white flour for an alternative, such as spelt.

Compared to wheat flour, spelt has more fiber, protein, and minerals like niacin. It's also easier to use as a substitute than quinoa or rice flour because it contains gluten.

These waffles aren't gluten-free, but they are vegan.

Serves 2

Ingredients

1 cup whole spelt flour

1 1/2 Tbsp. baking powder

1/8 tsp. salt

1/4 - 1/2 tsp. cinnamon

1 cup water

1 1/2 tsp. vanilla

1 Tbsp. pure maple syrup

2 Tbsp. canola oil

Nutrition Facts (Per Serving)

Calories: 226

Protein: 3 grams

Carbs: 25 grams

Fat: 15 grams

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Blueberry Buttermilk Waffles

Picture courtesy of Joy the Baker

Sometimes you can't beat a classic. When all you need is a simple brunch, this is blueberry waffle recipe is perfect. Serve with other go-to breakfast items like sausage patties, fruit salad, and eggs over easy.

Serves 4

Ingredients

1 1/2 cups all-purpose flour

2 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

3 Tbsp. sugar

5 Tbsp. unsalted butter, melted

2 large eggs

2 tsp. pure vanilla extract

1 1/4 cup buttermilk

1 heaping cup fresh blueberries, plus more for topping

Nutrition Facts (Per Serving)

Calories: 350

Protein: 9 grams

Carbs: 46 grams

Fat: 15 grams

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What did you think of these healthy waffle recipes? Have anything else to share? Let me know in the comments below!

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