Chicken n Waffles: Healthified

Sunday, March 26, 2017


Yup, that's right! You can now have delicious, warms-the-soul, Chicken and Waffles with no guilt! Coming in at 415cals with 10.6g Fat, 23.8g Carbs and 57.4g Protein (not including syrup) for 1 6-inch waffle and 4 ounces of chicken this recipe is ~fLaWLesS$~. With my protein waffles and baked "'fried" chicken, you will be the talk of the brunch with these babies. Cut the waffles into fourths, and stick a chicken tender on each with a toothpick and you have the perfect brunch addition!

I made this version of Chicken n Waffles spicy because that's how we like it here in Texas! But, if you're not about that spice life, then you can absolutely leave out the chili powder and jalapeños for a more "traditional" version. 


Marinate that chicken, folks! It's worth the extra 30 minutes. 
One step that I don't think should be left out or forgotten is the marinating of the chicken. It sounds like a gross combination: unsweetened vanilla almond milk, garlic, chili powder, smoked paprika, salt + pepper, but I promise you, you CAN taste the difference! We could really taste the spice from the chili powder in every bite--YUMMM. 



I'm all about saving dishes. I used paper plates for the flour and Corn Flake coatings and it worked perfectly! Less dishes = more time for dessert :)


Look at those beauties! I had two baking sheets of chicken, so I switched the racks they were on (from top to bottom, vice versa) halfway through baking and snapped this pic. YUM!


If you want to leave out the protein from the waffle recipe, you can substitute for about 1 cup of whole wheat, almond or coconut flour. I wouldn't recommend doing all oat flour, I think it would be too dry. BUT, I highly recommend Quest all purpose protein powder for all things baking. 



I used regular ole Aunt Jemima original syrup for my waffles. Its worth the extra carbs that you're saving from the waffle in my opinion! Don't forget to top em off with some candied jalapeños if you're into the SPICE :)


Prep Time: 20 mins
Cook Time: 15-20 mins
Macros: 415cals; 10.6g Fat, 23.8g Carbs, 57.4g Protein
Macros do not include syrup and will vary based on ingredients used. 

Ingredients for Chicken:
2 lbs chicken, cut into strips or bite-size pieces
1/2 cup unsweetened vanilla almond milk
5 cloves garlic
1tsp chili powder
1/2 tsp smoked paprika
Salt + pepper to taste
2 cups crushed Corn Flakes
1 cup whole wheat flour
1 whole egg + 2 egg whites

Ingredients for Waffles (makes 2 6-inch waffles):
1/2 cup oats
2 scoops Quest all-purpose protein powder
1 tsp baking powder
1/2 tsp cinnamon
1 egg + 1 egg white
1/4-1/2 cup unsweetened vanilla almond milk
1 tsp vanilla extract
Optional: candied jalapeños

Directions for Chicken:

  1. Cut chicken into strips or bite-size pieces and put into gallon baggie. In food processor (I used Nutribullet), mix/blend 1/2 cup unsweetened almond milk, 5 cloves garlic, 1 tsp chili powder, 1/2 tsp smoked paprika and salt + pepper to taste. Pour into gallon baggie with chicken and marinate for 30min-1 hour.
  2. Pre-heat oven to 400*F. Prepare baking sheet with aluminum foil and elevated baking rack and spray with cooking spray. Put flour, Corn Flakes and eggs into separate bowls and plates. Add about 1/2 cup flour and Corn Flakes at a time (you will need to "freshen up" the plate about halfway through). Pull chicken out of bag, one at a time, and dip into flour, then egg, then Corn Flakes. Place into prepared baking sheet and repeat until all chicken is "breaded".
  3. Spray top of chicken with cooking spray and bake for 15-20 minutes (depending in the size you cut the chicken).
Directions for Waffles:
  1. In a food processor or blender (I used Nutribullet), blend 1/2 cup oats until they're a flour-like consistency. Add 2 scoops Quest all purpose protein powder, 1 tsp baking powder and 1/2 tsp cinnamon and mix to combine. In a large bowl whisk the eggs, then add 1 tsp honey, 1 tsp vanilla and 1/4 cup milk. Combine wet and dry ingredients. Add more milk to thin batter if necessary.
  2. Pour into waffle iron and cook as directed by iron. If you adding candied jalapenos (highly recommend for you spice lovers!), dice them and place in waffle iron on top of freshly poured batter. Or put them on top of the finished product!
  3. Repeat until you have all the waffles you need!
I know the ratio of chicken:waffles is off in this recipe, but I like having leftover chicken and leftover waffles just aren't as good! This chicken is GREAT leftover (cold) in wraps and salads. 



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