Sunday Morning Cinnamon GF Waffles

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Waffles are our family’s favorite weekend breakfast!  But these aren’t just any old waffles. Baked goods don’t have to be full of “empty carbs” and loads of calories and sugar.  We use waffle batter as an -opportunity to up the nutrient density 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 blends or try garbanzo bean flour for a more savory waffle. Gluten-free flours are getting more and more prevalent 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, cholesterol lowering fiber
  • Ground flax seeds and chia seeds for omega-3s, protein and more fiber
  • Pulp saved from juicing (usually carrot or other orange or red based juices are great to start off with)
  • Top with berries and mint for a fresh taste with more phytonutrient power

The possibilities and combinations are endless!  In fall, roasted pumpkin and homemade applesauce are yummy and sliced bananas or fresh/frozen blueberries are delicious anytime.  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.”


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  • 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
  • ½ cup pulp from juicer (feel free to use more after mixing)
  • 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 (can make “flax eggs” or use vegan egg products as desired)
  • 1 cup (250 ml) unsweetened almond (or coconut) milk
  • fresh strawberries and blueberries, for topping



  1. Mix dry ingredients: flour, oats, flax, chia, salt, baking soda, baking powder, juice pulp and cinnamon together in a large bowl.
  2. Warm the almond milk.
  3. Add wet ingredients: almond milk, vanilla, mashed banana, applesauce 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, wash blueberries and rinse mint, then let dry.
  9. Top with fresh berries and mint and enjoy!

Prep time: 10 minutes

Cook time: 15 minutes

Total time: 30 minutes

Servings: 10 - 12

  • Nutrition per serving:
  • Calories160
  • Fat4g
  • Saturated Fat0.5g
  • Cholesterol45mg
  • Sodium95mg
  • Carbohydrates27g
  • Fiber5g
  • Sugars3g
  • Protein 6g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree 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 is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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