Waffle Sandwich


Who says you have to be a child and/or take in a zillion calories to have a waffle sandwich? This slimmed-down sandwich is all kinds of good! At less than 250 calories, this breakfast (or lunch or dinner!) meal is packed with whole grains, spinach, and protein. Yay!

I will take you back a couple years to when waffle sandwich meant “waffle sandwich Sundaysssss” at my boyfriend’s house. We would be incredibly hungover, and make crazy thick waffles in their waffle maker (I even put crushed oreos in the batter once! WHAT!? was I thinking???) pile fillings such as scrambled eggs, bacon, sausage, cheese…. anything you could think of into these sandwiches! We would then devour them and wash them down with mimosas.

Yes, I used to like to party. And not to say I am not still into having a good time, but I am very aware of those 10-12 lbs. I put on when I first started dating Jake. You know the “love layer” you get when you are in a new relationship and calories don’t count? Yes, that was when we had our “Waffle Sandwich Sundays.”

ANYway, I loved the idea of stuffing waffles with delicious goodies, but being back to my healthy eating habits, I decided to slim it down. How? Easy!

Whole wheat waffles, egg whites, spinach, and some light cheese (if you want). This recipe is easily adaptable to add some center cut bacon (about 25 calories a slice!) or some turkey sausage, if you want some breakfast meat.

This recipe is simple, quick, and so good! I used Kashi’s 7 Grain waffles which have only 150 calories per two-waffle serving. I also really like Eggo’s Nutri-Grain Low Fat waffles. I didn’t add cheese to mine, but I bet a slice of low-fat cheddar or American or even swiss would be great (just keep it at 60-70 calories or less!).





Grown-Up Slimmed-Down Waffle Sandwich

serves 1

per serving: 210 calories, 3.5g fat, 703mg sodium, 31g carbs, 4.75g fiber, 4g sugars, 17g protein


2 whole wheat waffles with about 150 calories and at least 4g fiber

1 cup fresh spinach leaves

3 raw large egg whites, beaten with a dash each of salt and pepper


Toast waffles to your preference.

Place spinach in a wide microwave-safe bowl, and microwave for 40 seconds. Remove from bowl and lot away all excess moisture with paper towels.

Spray the bowl with nonstick spray, add egg whites and dried spinach, and microwave for 1 1/2 minutes, or until set.

Transfer egg “patty” onto one waffle and top with the other.


One thought on “Waffle Sandwich

  1. Pingback: WIAW – “Things I Want” Edition | A Refining Adventure

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