Gluten-free pumpkin waffles: An easy recipe for a taste of fall on a restrictive diet

Bethany Thayer
·3 min read
Serve these gluten-free pumpkin waffles with your favorite toppings.
Serve these gluten-free pumpkin waffles with your favorite toppings.

For those who are concerned about gluten in their diet, we’re offering some important advice and a delicious recipe for gluten-free pumpkin waffles.

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Gluten is a protein found in wheat, rye, barley, farro, kamut and spelt. Some of these grains are used to make certain foods such as soy sauce, brewer’s yeast, malt and maltodextrin. Even some seasoned potato chips and certain medications contain gluten.

About 1% of Americans suffer from celiac disease, an autoimmune condition that causes gastrointestinal symptoms. The disease prevents the absorption of nutrients and may damage the small intestines, even when gluten is eaten in microscopic amounts. If celiac disease is left untreated, it may cause serious problems such as anemia, osteoporosis and infertility.

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About 6% of Americans suffer from gluten sensitivity. This sensitivity mimics celiac disease and causes similar gastrointestinal symptoms, but it is not a serious autoimmune disorder.

The only way to know if you have celiac disease or gluten sensitivity is to be tested by your doctor. It’s important to maintain your normal diet before you’re tested. That’s because starting a gluten-free diet before your test may cause false negative results.

Here are some tips to help manage a gluten-free diet:

  • Ask questions, especially in restaurants. Foods may be gluten-free, but they could be prepared in the same kitchen with gluten-containing ingredients, causing cross-contamination and a reaction in certain people.

  • Carefully read labels and ingredients to avoid wheat, barley and rye. Gluten may be in marinades, salad dressings, premade mixes, modified food starch and some packaged foods.

  • Eat whole foods such as fruits, vegetables, milk, yogurt, nuts, legumes, poultry, fish and eggs. When you’re craving grains, try corn, quinoa and brown rice. Also, buckwheat, amaranth and millet are gluten-free.

  • Check the web for new recipes or find your favorite foods that have been prepared without gluten.

Using today’s recipe, you can enjoy gluten-free pumpkin waffles. Also, the cinnamon, nutmeg and vanilla will create homey aromas and flavors that can bring smiles to people in any gluten-free kitchen.

Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.

Gluten-free pumpkin waffles

Makes: 4 waffles/ Prep time:  25 minutes / Total time: 45 minutes

1 1/3 cup gluten-free quick oats

¾ cup canned pumpkin

½ cup egg whites (whites of 4 large eggs)

½ cup vanilla non-fat Greek yogurt

½ teaspoon vanilla extract

1 tablespoon brown sugar

½ teaspoon cinnamon

1/8 teaspoon nutmeg

½ teaspoon baking powder

1 tablespoon canola oil

Vegetable oil cooking spray

Heat a waffle iron to medium heat. Place oats in a food processor and pulse until flour-like consistency. To the oat flour, add pumpkin, egg whites, yogurt, vanilla extract, brown sugar, cinnamon, nutmeg, baking powder and canola oil. Process on medium speed until combined. Thin batter with water to desired consistency.

Spray the waffle iron with vegetable oil cooking spray. Ladle 1/3 cup batter onto the hot iron and close. When the iron indicates the waffle is cooked, remove from iron and serve with your favorite toppings.

Cook’s notes: The mixture can be stored overnight in the refrigerator. Cooked waffles freeze well and may be refrigerated up to 3 days.

From Henry Ford LiveWell.

141 calories (24% from fat), 4 grams fat (0 grams sat. fat), 19 grams carbohydrates, 7 grams protein, 250 mg sodium, 0 mg cholesterol, 28 mg calcium,  3 grams fiber. Food exchanges: 1 starch, ½ fruit, 1 protein.

This article originally appeared on Detroit Free Press: Recipe: Gluten-free pumpkin waffles, plus tips for a restrictive diet