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Healthy Home Economist / Archives / Recipes / Breakfast Recipes / Breakfast Waffles / Plantain Waffles Recipe (for breakfast or snacks!)

Plantain Waffles Recipe (for breakfast or snacks!)

by Sarah Pope / Affiliate Links ✔

Jump to Recipe

plantain waffles on a plate

It seems as though many of you enjoyed the recipe for plantain biscuits, so here’s another one for plantain waffles!

This breakfast recipe is extremely high in beneficial resistant starch. This type of carbohydrate is not digested. Instead, it serves primarily as nourishment for the beneficial microbes in the gut. Thus, the net carbs are quite low. This recipe also uses yogurt instead of milk which helps keep the net carbs per waffle minimal as well.

Believe it or not, there are about 21 grams of resistant starch in half of a single, large Belgian style plantain waffle! 20-30 grams per day is considered a therapeutic level for reducing belly fat and improving insulin sensitivity according to existing scientific research. It also equates to the levels in some healthy traditional diets.

If you are just starting out increasing this prebiotic nutrient into your diet, I would suggest eating only a quarter of a waffle at a time at first to give the intestinal tract time to adjust.

The look and texture are very similar to grain-based waffles. The only giveaway that the waffles are made with plantain flour is the telltale taste of plantains when you take a bite.

If you would prefer to reduce the amount of resistant starch and lessen the plantain flavor, feel free to substitute half the flour with cassava starch instead. Or, just start out making grain-free cassava waffles and gradually replace the cassava with plantain flour with each batch – one tablespoon at a time.

One other substitute possibility. If you prefer to use only organic ingredients, substitute organic banana flour for the plantain flour. I have yet to find a source for organic plantain flour in the United States. If you know of one, please post it in the comments section!

Plantain Waffles Recipe (for breakfast or snacks!)
4.5 from 6 votes
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Breakfast Plantain Waffles Recipe

Delicious breakfast recipe for plantain waffles that are low net carb and high in belly fat reducing, prebiotic resistant starch.Texture similar to wheat.

Course Breakfast
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 6
Calories 202 kcal
Author Sarah Pope

Ingredients

  • 1 cup plantain flour
  • 1-1.5 cup plain whole yogurt
  • 2 eggs separated
  • 1/4 cup butter melted
  • 1 Tbl date syrup use stevia for low carb option
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 1/4 tsp sea salt finely ground

Instructions

  1. Separate yolks from egg whites and place in separate bowls.

  2. Beat egg yolks and then blend in melted butter, vanilla, sweetener and yogurt. 

  3. Measure out flour in a third bowl and mix in sea salt and baking powder.

  4. Gradually add flour mixture to egg yolk mixture until blended thoroughly with no lumps.

  5. Whip egg whites with a handheld blender until stiff peaks form.

  6. Carefully mix the stiff egg whites into the waffle batter using a large spoon until just blended. Do not overmix else it will negatively affect the fluffiness of the waffles.

  7. Ladle waffle batter into a preheated/oiled waffle iron and cook as directed. Makes 12 quarter size waffles (2 of these is one serving). 

Recipe Notes

Substitute green banana flour for the plantain flour if desired. 

Substitute 4 drops stevia liquid or a pinch of stevia powder for the date syrup if desired. A pinch of monk fruit sweetener may also be substituted. 

If using pasteurized yogurt, you will need 1.5 cups for this recipe. If using raw yogurt which is more like homemade kefir in consistency, you will only need 1 cup.

Nutrition Facts
Breakfast Plantain Waffles Recipe
Amount Per Serving (1 half waffle)
Calories 202 Calories from Fat 95
% Daily Value*
Fat 10.5g16%
Carbohydrates 23g8%
Fiber 2g8%
Protein 4.1g8%
* Percent Daily Values are based on a 2000 calorie diet.
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Category: Breakfast Waffles, Gluten Free Recipes, Paleo Recipes
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: the bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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Reader Interactions

Comments (9)

  1. Michael

    Mar 21, 2021 at 11:48 am

    4 stars
    The best recipe! I have been looking for it for so long! I eated same waffles when i was in Spain but i couldnt find that recipe!! Can you tell me what is TSP and TBL?

    Reply
    • Sarah Pope MGA

      Mar 21, 2021 at 11:49 am

      TSP is teaspoons and TBL is tablespoons.

  2. TIna

    Aug 17, 2018 at 4:41 pm

    5 stars
    Made these this morning, they were delicious!!

    Reply
  3. Kris Rossi

    Aug 16, 2018 at 8:27 am

    5 stars
    Finally, a grain free baked good that tastes as good a and closely reassembles what I remember the item tasting like. I love waffles and these are just great! Can’t wait to try some other plantain recipes

    Reply
  4. D

    Aug 9, 2018 at 4:27 am

    We have a small cast iron waffle maker that works but needed serious seasoning, maybe try Amaxon. I think that’s where we got ours.

    Reply
  5. Shar

    Aug 3, 2018 at 5:18 pm

    I haven’t ‘t had waffles in decades because I cannot find a truly non toxic waffle maker other than the heavy cast iron type that cooks over a stove burner. Would you share what you use or recommend? Thanks so much.

    Reply
    • Sarah

      Aug 4, 2018 at 8:53 pm

      Yes, this is a big problem! I use a nonstick waffle iron myself, which I do not like at all. But, it has no nicks or chips in it and I am very careful to keep it slathered with a healthy fat so that it doesn’t get too hot and send out fumes into the kitchen. I also use wooden utensils to remove the waffles and never use metal ones that might scratch it up. I look forward to when a forward looking company comes out with a modern waffle iron made from nontoxic materials.

  6. Anna

    Aug 1, 2018 at 9:24 am

    if just starting to introduce resistant starch to my family, I am wondering if I could use a sprouted wheat or spelt flour and then some plantain flour as we adjust. Your thoughts?

    Reply
    • Sarah

      Aug 1, 2018 at 5:06 pm

      Yes, you absolutely can use less plantain flour and mix with other types of flour to adjust slowly to the positive effects of resistant starch on beneficial gut bacteria.

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