Healthier Oven-fried Chicken and Protein Waffles

I admitted that when you first hear Chicken and Waffles, you’re probably not thinking of a healthy dinner :-). In fact you’re probably having some 24-hour diner come to mind that fries everything and has no healthier section 2 the menu LOL.

You probably are thinking that the only time you could have chicken and waffles or something like it it would need to be a splurge, and it dull gents, a comfort-food treat!

Well I’m here to tell you that surprisingly, thanks to creator of 21 day fix Autumn Calabrese and her Chef brother Bobby Calabrese, they put their heads together and skillset and created something really delicious! And healthy!

When I saw it I bookmarked it 4 One of Those Nights my husband would want to try something adventurous in the kitchen with the kids. And this was a hit! Have you ever tried Chicken and Waffles? Have you ever attempted to make yourself? Try out this recipe below and let me know how it goes!

Protein waffles recipe


4 large egg whites

2 cups oat flour

2 Tbsp flaxseeds

3/4 cup vanilla protein powder

1 tsp baking powder

1 tsp vanilla extract

2 cups unsweetened almond milk


Pre-heat waffle iron according to manufacturer’s directions and spray with nonstick cooking spray.

In the bowl of a stand mixer with the whisk attachment, or using an electric mixer, beat the egg whites until stiff peaks form.

In a medium bowl, add oat flour, flaxseeds, protein powder, baking powder, vanilla, and almond and mix to combine. Add the egg whites and gently fold to incorporate.

Scoop by 1/2 cupful onto hot waffle iron and cook according to manufacturer’s directions, until golden brown and crisp.

Serve immediately.

Chicken recipe

2 tbsp pine nuts, toasted
1 tbsp cornmeal
1/2 tsp onion powder
1/2 tsp ground paprika
1/2 tsp garlic powder
1/2 tsp ground black powder
1/2 tsp dried oregano leaves
1/2 tsp dried thyme leaves
1/2 tsp sea salt (or Himalayan salt)
1/2 tsp baking powder, gluten-free
1/4 cup almond flour
1/4 cup coconut flour
2 tbsp grated parmigiano cheese
1/2 cup low-fat buttermilk
1 large egg white (2 tbsp.)
4 (4-oz. each) raw chicken breasts, boneless, skinless
1 tbsp EVOO

  1. Preheat oven to 425 degrees F
  2. Toast pinenuts. Place toasted pine nuts and cornmeal in food processor (or blender); cover. Pulse until finely ground.
  3. Combine pine nut mixture, onion powder, paprika, garlic powder, black pepper, cayenne pepper, oregano, thyme, salt, baking powder, almond flour, coconut flour and cheese in a shallow dish; mix well. Set aside.
  4. Combine buttermilk and egg white in a shallow dish; whisk to blend.
  5. Dip each chicken breast into the buttermilk mixture; dredge in pine nut mixture until evenly coated. Set aside.
  6. Heat oil in large, ovenproof skillet over med-high heat until fragrant.
  7. Add chicken breasts; cook for 3 to 4 minutes. Turn chicken.
  8. Place skillet in oven; bake for 10 to 12 minutes. or until a thermometer inserted into the thickest part of each breast reads 165 degrees F.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: