Showing results for 
Search instead for 
Did you mean: 

Family Meals Month Week #3--Chicken & Waffles Night! (Cooking with Sophia doesn't disappoint)

Ambassador [Associate] Registered Dietitian Ambassador [Associate] Registered Dietitian
Ambassador [Associate] Registered Dietitian

We are making Chicken & Waffles using my recipe for whole wheat buttermilk waffles (see below for the recipe) and serving it with chicken tenders from our wonderful Deli counter then topping it with syrup or gravy. Pair it with some fruit and veggies for munching to make a complete dinner!

Buttermilk Waffles (No Sugar Added)

Makes about 6-7 waffles (if 1/2 cup batter per waffle)Chicken & Waffles night!Chicken & Waffles night!


1 1/4 cup whole wheat flour

1/2 cup unbleached white flour

2 teaspoon baking powder

1/4 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon salt

2 large eggs, pastured or higher omega-3 if possible

1/4 cup egg white (about 2 egg whites)

1 1/2 cups low fat buttermilk

1/4 cup vegetable oil of choice (more if needed for the waffle iron)

1/4 cup plain Greek yogurt or plant based yogurt

OPTIONAL: 2 teaspoon vanilla paste or extract


  1. In a large mixing bowl, whisk together the flours, baking powder, baking soda, cinnamon, and salt.
  2. In a second bowl, whisk the eggs until smooth then whisk in the buttermilk, oil, yogurt (and vanilla if desired) until blended. Pour the wet ingredients into the dry ingredients and mix just until the batter comes together (there will be a few lumps). Cover and let the batter rest at room temperature for 10 to 30 minutes.
  3. Preheat waffle iron and brush with oil if needed. Ladle about 1/2 cup of batter onto the waffle iron. Cover and cook until golden and crispy. Repeat with remaining batter.

Per Serving (if 6 per recipe and using canola oil): Calories 270, Protein 11 g, Carbohydrate 30 g, Fiber 4 g, Fat 12 g, Saturated Fat 1.8 g, Monounsaturated Fat 6.6 g, Polyunsaturated Fat 3 g (Omega- 3s 1 g), Cholesterol 78 mg, Sodium 576 mg


Community Manager
Community Manager

I love chicken and waffles-looks amazing! Thanks for sharing!