Healthier Chicken and Waffles Recipe

healthier chicken and waffles with spicy syrup

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This recipe is from Joy Bauer’s Super Food! Cookbook



For the Zucchini Carrot Waffles

  • 3 cups roughly chopped carrots
  • 3 cups roughly chopped zucchini (with peel on)
  • 1 large egg, lightly beaten
  • 1 large egg white
  • 1/4 cup chopped fresh dill
  • 2 to 3 tsp onion powder
  • 3/4 cup chickpea flour or flour of choice
  • 3/4 tsp kosher salt
  • 1/4 tsp black pepper

Oven “Fried” Chicken Tenders

  • 1/2 cup lowfat buttermilk
  • 1 TBS hot sauce
  • 1 pound chicken tenders (5 pieces)
  • 1 1/2 cups crispy brown rice cereal
  • 1 TBS ground flaxseeds
  • 2 tsp paprika
  • 1 tsp dried thyme
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper

Spicy Maple Syrup

  • 1/2 cup maple syrup
  • 2 tsp siracha


For the Waffles:

  • preheat waffle iron and spray with cooking spray
  • Add the carrots and zucchini to the bowl of a food processor and gently pulse until finely chopped (being extra careful not to puree them)
  • Transfer to a bowl and add the egg, egg white, dill, chickpea flour, salt and pepper and stir until everything is combined.
  • Add 1/2 cup batter to each waffle iron compartment, close the lid and cook for about 15 minutes. Because this is a veggie batter they will take much longer to cook than traditional flour waffles.
  • When the waffles are ready use a bamboo stick or fork to carefully loosen the edges and lift them out of each compartment. Serve immediately or place on a baking sheet in a low oven to keep warm until serving.

For the Chicken:

  • Combine the buttermilk and hot sauce in a zip bag. Add the chicken, move it around in the bag to coat and marinate in the ‘fridge for 3o minutes or overnight
  • Preheat the oven to 375
  • Spray a baking sheet with cooking spray and set aside
  • Place the cereal in a zip bag and lightly crush with a soup can or rolling pin. Don’t pulverize it, you want it to look like coarse bread crumbs.
  • Open the bag and add the flaxseeds, paprika, thyme, salt and pepper
  • Working in batches, lift one piece of chicken at a time from the buttermilk marinade and place in the cereal bag. Shake it around to coat in the cereal crumbs and place it on the baking sheet being careful to keep them from touching.
  • Mist the tops with olive oil cooking spray and bake for 10 to 15 minutes or until the chicken is cooked through and golden brown.

For the Syrup:

  • In a small bowl stir together the maple syrup and siracha.

To Serve:

  • Stack two waffles with one piece of chicken on each plate and drizzle with the syrup.



Prep time inclues 30 minutes marinating for the chicken

Keywords: chicken and waffles, healthier chicken and waffles, gluten free waffles, vegetable waffles