Sprouted Belgian Waffles Recipe

by Sarah Breakfast, Recipes, Traditional Preparation of GrainsComments: 51

sprouted Belgian waffles recipe

Our family loves my Belgian waffles recipe using sprouted flour.  Belgian waffles are our family’s breakfast of choice most weekends and the kids almost always request them as their special birthday breakfast.

I’ve tried so many different Belgian waffle recipes over the years, I’ve honestly lost count.  I’ve made them with various flours as well including kamut, spelt, soft white wheat, einkorn, rice, oat and various flour blends in between. Perhaps you’ve even tried the soaked waffle recipe I posted awhile back.

My favorite  classic Belgian waffles recipe is the one by Chef Emeril Lagasse. To his credit, Emeril’s recipe calls for real eggs and butter which many of the modern waffle recipes do not.

However, there are still a number of things about Emeril’s recipe that aren’t healthy choices like the use of cake flour, refined sugar, white salt, and nonstick cooking spray (yikes!).

If you’ve ever wondered how to modify a conventional recipe into one that is traditionally based, healthy and nourishing, it isn’t a hard task.  Typically, what I do is substitute the unhealthy ingredients for healthy versions on a 1:1 basis. Once in awhile, things don’t turn out right, but most of the time, the dish turns out just fine.

I had a bag of sprouted kamut flour ready to go for Christmas Eve breakfast yesterday and so I decided to morph Emeril’s Belgian waffle recipe into a totally healthy version.  It is so nice to be able to buy sprouted grain now so I no longer have to sprout my own which is rather time consuming.  I sprouted my own flour for years, but now I simply buy the whole grain already sprouted in large bags and grind sprouted flour fresh in my kitchen at my convenience.

My Sprouted Belgian Waffles recipe turned out so light, fluffy, and amazing that my family has decided that this is our new favorite way to eat this classic breakfast dish.

Do you have a favorite way to prepare waffles healthy?  If so, please share in the comments section!

Sprouted Belgian Waffles Recipe

Sprouted Belgian WafflesMakes 10-12 large, plate size Belgian waffles


4 cups sprouted flour of choice (sources)
4 tsp aluminum free baking powder
1 teaspoon sea salt (sources)
8  large eggs, separated
4 Tbl sucanat or coconut/palm sugar (sustainable sources)
1 tsp vanilla extract (sources)
1/2 cup melted butter, preferably grassfed
4 cups whole milk, preferably grassfed
Drizzle of expeller pressed coconut oil (sources)


Preheat the waffle iron and lightly coat with expeller pressed coconut oil.

Sift sprouted flour, baking powder and sea salt together in a bowl.

In another bowl, beat eggs yolks and whole sweetener of choice until thoroughly mixed.  Add vanilla, melted butter and milk and combine with a whisk.

A few ladles at a time, add the liquid mixture to the flour and whisk until just blended being careful not to over mix.

In a third bowl, beat the egg whites with a pinch of sea salt until soft peaks form.

Gently fold in the whipped egg whites into the batter being very careful not to over mix.

Ladle just enough batter to just cover the grid of the waffle iron.  Close the waffle iron lid and cook until light brown.

Serve immediately.  Refrigerate leftovers for quick breakfasts or snacks!

Sarah, The Healthy Home Economist

Comments (51)

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  • Eileen Schafer Bader via Facebook

    I’ve been looking for a sprouted waffle recipe this week! Perfect timing.

    April 13th, 2014 11:05 am Reply
  • Barbara Stein Ambs via Facebook

    Recipes sounds yummy. Love Belgian waffles. What brand of mill do you own to grind the berries into flour?

    April 13th, 2014 9:13 am Reply
  • firstene

    This is a great recipe– just made it and they are delicious. I agree that sprouted flour gives a lighter texture.

    As for non-non-stick waffle irons: There are a few options: 1) you can get old cast iron or cast aluminum non-electric ones. They have them for campfire as well as stovetop. 2) professional style cast iron plate waffle irons. I haven’t tried these, because they are super expensive. 3) I also just found a modern electric ones with ceramic plates that is not non-stick, and was very inexpensive. it is by Oster, and is PTOA/PTFE free. it works pretty well. The cast iron taste the best, but are either super expensive (several hundred dollars) or are non-electric and are not always convenient for me to use.

    Good luck!

    March 9th, 2014 1:00 pm Reply
    • Nailya

      Hi! Could you provide the websites where to buy each kind of waffle maker you are recommending? Thank you much!

      July 6th, 2014 11:03 pm Reply
      • firstene

        Whoooops! I didn’t see your question! I bought the Oster iron at Target, and found the cast iron camping version on Ebay. Good luck, and I hope by now you have found the perfect iron! :)

        July 13th, 2015 1:23 pm Reply
  • Hilary

    I made half a recipe and they turned out great.
    Just one question: Sarah, you recommend the Jovial Einkorn all purpose wheat flour. This flour doesn’t appear to be sprouted. Why do you recommend a non-sprouted flour?

    March 5th, 2014 12:33 pm Reply
  • Tina

    Whoops sorry just reread the recipe which I didn’t do while making! I did not whip the egg whites and it was still light and fluffy! xo

    March 4th, 2014 7:46 pm Reply
  • Tina

    I made these for supper tonight they were very good light and fluffy and great with maple syrup!

    March 4th, 2014 7:42 pm Reply
    • Tina

      actually I used the whole egg and they were great! No need to waste the egg white, that’s some extra protein and it made them light and very good!

      March 4th, 2014 7:44 pm Reply
  • Bethany Leisure via Facebook

    can you use this flour to make cookies?

    December 26th, 2013 9:30 am Reply
  • Andreas Herczeg via Facebook

    I’m all for paying more for good quality food, however, that bag of flour is $34! Wow, that’s up there. Would rather omit the waffles. :-/

    December 25th, 2013 12:16 pm Reply
  • Dawn Viola via Facebook

    Yes, it’s been working perfectly as 1:1 in cookies, pancakes and waffles. I’ve been whipping a few extra egg whites to stiff peaks and folding in with the 1:1 for muffins and breads to build more structure. The oats mill nicely in the food processor, about 2 minutes. A little longer for thick cut oats. Or, if you have a counter top mill, it makes a silky, fine flour.

    December 25th, 2013 11:45 am Reply
  • Dawn Viola via Facebook

    We’ve been using oat flour with great success. I’ve had to go gluten-free recently.

    December 25th, 2013 11:25 am Reply
  • Jennett Crosby Pearson via Facebook

    I love buckwheat with blueberries.

    December 25th, 2013 11:20 am Reply
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  • Izz

    Have you ever substituted whole milk for buttermilk? How did it turn out?

    May 26th, 2013 6:23 am Reply
  • michelle

    I am seeing organic cold pressed coconut oil by Nutiva at our local Costco. Does anyone know if this is a quality coconut oil. It is sold in a giant plastic tub… I havent bought it because of that reason, and because what I normally buy in a glass jar is also “raw” which I assume is a better option. Any thoughts??? THANKS!!!

    January 2nd, 2013 8:53 pm Reply
  • Cathy

    Hi Sarah,

    Where do you buy your already soaked and sprouted whole grains? I didn’t see any retailers offering sprouted whole grains on your resources page. Have you been soaking and sprouting Einkorn berries?

    January 2nd, 2013 6:38 pm Reply
  • Laurie

    Just made these. Soaked and dehydrated my own wheat. Delicious! Thanks for sharing. All the best in 2013.

    January 1st, 2013 6:23 pm Reply
  • Angela

    Sarah, this recipe looks delicious! Just like a few others, I am wondering about a waffle iron that is not non-stick.


    December 27th, 2012 11:09 am Reply
  • Aimee

    WOW, buying the sprouted wheat berries, now there is something I can do! I have to be honest, cooking traditionally is a bit intimidating and time consuming, That is one thing I had not ventured into, sprouting and soaking my own wheat, but buying already sprouted now we’re talking! Where did you get the sprouted kamut berries? Also is kamut similar to the einkorn berries, I rememer your blog over the summer where you really liked how light that flour is to cook with. Will you ever soak flour now, or just use the ground sprouted berries ?? Thanks Sarah. :-)

    December 27th, 2012 9:58 am Reply
  • Lucia Lazar Kocak via Facebook

    ugh. canola oil is evil..butter is the healthy option

    December 27th, 2012 4:33 am Reply
  • Sara

    Did you use raw milk for this recipe?

    December 26th, 2012 10:04 pm Reply
  • Andi

    I too just LOVE Emeril’s recipe. I’m glad to find an alternative like this. I stopped using the cake flour a while ago, but need to either use sprouted or soaked flours from now on. Btw, I have found the Kitchenaid Belgium waffle iron to be the best for these waffles. You get deep full squares of the classic belgium and you can make two at a time & once it’s oiled and you got the first waffles going, it’s virtually non-stick; very easy to remove them. Having a family of almost 10, it’s perfect getting them all made by 2’s instead of singles. And it has a timer so you stay on track. A bit pricy, but so far, it’s lasting through our baking needs and has more than paid for itself, especially if it is to be a family favorite!

    December 26th, 2012 4:38 pm Reply
  • Joanne

    Thanks so much for the recipe! We love Belgium waffles!
    Our problem has been finding a waffle iron that isn’t non – stick. Wondering what you use? Many thanks for all of your posts :q

    December 26th, 2012 4:20 pm Reply
  • Melinda Fesler via Facebook

    In recipes that require butter/lard we use canola and apple juice (1 C butter = 1/2 C canola and 1/2 cup apple juice) and replace sugar with Domino Light sugar Stevia blend (1 C sugar = 1/2 C blend). Makes for wonderful Christmas cookies!!

    December 26th, 2012 4:12 pm Reply
  • Anna Heitkemper

    Can you do a post on how to sprout and dry the wheat/grain? The already sprouted wheat has been really expensive so I can’t afford it (and I’m sure I’m not the only one).

    December 26th, 2012 3:59 pm Reply
  • Helen Kyriacou Rainey via Facebook

    Happy baking everyone! :)

    December 26th, 2012 1:46 pm Reply
  • Helen Kyriacou Rainey via Facebook

    Some people do both with regard soaking flour. In other words, they use recipes which call for soaking flour that has already been soaked and sprouted in grain form. It doesn’t hurt to do both, obviously, but it can become time consuming so u really have to “think ahead” when scheduling all your traditional baking. It requires a very organized mind as well as an organized kitchen–to say the very least! 😀

    December 26th, 2012 1:45 pm Reply
  • Kimberly Gorman Dickson via Facebook

    Yay! Just got a waffle maker for Christmas, and this is the first recipe I’m trying!

    December 26th, 2012 1:23 pm Reply
  • Sarah Couture Pope via Facebook

    You can soak the wheat flour. But to get sprouted flour, you have to soak and then sprout and then dry (at low temp) the wheat kernels.

    December 26th, 2012 12:49 pm Reply
  • Bonny Busch Reckner via Facebook

    Thanks for the answers on sifting!

    December 26th, 2012 12:48 pm Reply
  • Michele Fairman via Facebook

    You have to buy sprouted wheat or sprout it yourself? I thought you could just saok the wheat? I really can’t figure out the wheat thing

    December 26th, 2012 12:42 pm Reply
  • Ryan Melissa Harmening via Facebook

    Thank you for sharing your wisdom with all of us!! Very grateful!!

    December 26th, 2012 12:29 pm Reply
  • Christine

    I thought sprouted grains lost their nutritional value fairly quickly. Do they retain them if they are in the freezer or not grounded?

    December 26th, 2012 12:28 pm Reply
  • Helen Kyriacou Rainey via Facebook

    @Bonny: I think when u sift u r just getting rid of some of the bran and not so much the germ. The latter is where most of the nutrients reside, or so I’ve read. Getting rid of some of the bran makes for a nicer texture — without making or breaking the situation!

    December 26th, 2012 12:22 pm Reply
  • Sarah Couture Pope via Facebook

    I couldn’t believe Emeril’s recipe calling for nonstick cooking spray! This should be embarrassing for any chef!

    December 26th, 2012 12:18 pm Reply
  • Helen Kyriacou Rainey via Facebook

    Converting things back to traditional is the way we roll! Thanks again healthyhomeeconomist! :)

    December 26th, 2012 12:17 pm Reply
  • Sarah Couture Pope via Facebook

    The primary reason to sift flour is to add some air to make the end result more fluffy and light. Sifting can also remove some of the bran if you like which makes it more digestible for some people who have trouble with fiber. People with any sort of IBS, colitis etc (even reflux) tend to have issues with fiber from what I’ve seen. My husband used to not be able to handle bran in the grain at all when he had reflux. Now that he has recovered thanks to GAPS Diet, he doesn’t have the same issues any longer. Rami Nagel also recommends sifting flour to remove the bran as this is what traditional societies did quite frequently and his research has indicated that this ironically better for dental health. Here’s a post I wrote about Rami’s research in this area: http://www.thehealthyhomeeconomist.com/whole-grains-cause-cavities/

    December 26th, 2012 12:17 pm Reply
  • Bonny Busch Reckner via Facebook

    This might be a dumb question, but does sifting whole grain flour make it no longer whole grain?

    December 26th, 2012 12:11 pm Reply
  • Beth Lamping


    This looks wonderful! Thanks. We have had trouble finding a recipe for the Belgian waffles that cooks all the way through and doesn’t taste “doughy” at the end. We’ll be trying these soon, but first I have to dig the Belgian maker out of storage.

    Also, is there some baking soda or something missing from the nutrient dense waffle recipe, by chance? I have trouble getting light waffles from that one. Maybe it’s the cook, though. :)

    December 26th, 2012 11:56 am Reply
    • Sarah, TheHealthyHomeEconomist

      There is aluminum free baking powder in this recipe.

      December 26th, 2012 12:21 pm Reply
      • Lulu

        But should there be baking soda and /or baking poweder in your “Nutrient Dense Waffles”. I too foudn htat they taste great, but are too doughy.Thanks!

        March 17th, 2013 9:43 am Reply
  • janis

    I need to replace my waffle iron. My husband doesn’t like belgian waffles…he likes the thinner ones. Does anyone know if there is a non-belgian type waffle iron on the market that doesn’t have non-stick coating? Thanks.

    December 26th, 2012 11:51 am Reply
  • Marta

    Can you recommend a waffle iron? What do you use? I miss waffles ever since I got rid of my non-stick pans!

    December 26th, 2012 11:45 am Reply
  • Melanie

    Do you need to soak the flour first?

    December 26th, 2012 12:10 am Reply
    • Sarah, TheHealthyHomeEconomist

      No, not if it’s sprouted. Soaking is for flour that is not from sprouted grain.

      December 26th, 2012 12:20 pm Reply
  • Lee

    We love the sourdough waffles in the King Arthur Whole Grain Baking cookbook. We just substitute freshly ground spelt for all of the flour. So light and crispy!

    December 25th, 2012 8:35 pm Reply
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  • Sabrina

    These waffles look delicious! What a healthy way to celebrate Christmas! I love the idea of making a big batch of these up and having them on hand for kids’ breakfast. A very satisfying way to start their day. Thanks for demonstrating how to take a conventional recipe and make it much more nutritious!

    December 25th, 2012 3:31 pm Reply

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