Oat and ricotta protein waffles

/ Rachel Eagleton, Clinical Nutritionist/

I adore waffles, and this recipe is made with the goodness of oats.  Oats are high in soluble fibre and contain cholesterol-lowering beta-glucan, and are also a prebiotic meaning they increase healthy gut bacteria.  As well as being a good source of fibre, these waffles are high in protein from the eggs and the creamy ricotta so they will fill you up all morning.   This recipe is best made the night before so that the batter has time to rest.  Don't worry though - it's a very forgiving recipe and I've made it at breakfast time too.  If you don't have a waffle iron (and you should!) you can make pancakes - you should get about 8 pancakes out of this mix.  This recipe is low FODMAP if you stick to the quantities shown and use a lactose free milk.  

This recipe is inspired by thehealthychef.com.  

oatricottawaffle

INGREDIENTS

FF

FOR 6 SERVES

  • 4 eggs

  • 1 cup milk (I used dairy, you could use almond or soy)

  • 1 cup (100 g) rolled oats

  • 1 teaspoon ground cinnamon

  • 1 teaspoon vanilla extract

  • 1 teaspoon baking powder

  • 2 tablespoons chia seed

  • 250 g ricotta

  • berries, yoghurt and maple syrup to serve

 

METHOD

  1. Combine eggs, milk, oats, cinnamon, vanilla, baking powder and chia seeds.

  2. Cover and rest the batter overnight in the fridge to soften the chia and oats.

  3. Fold the ricotta into the batter - leaving some chunks of ricotta.

  4. Heat your waffle iron and make sure to give it a good spray of olive oil.

  5. When the waffle iron is hot ladle in 1/2 cup of waffle mix.

  6. Cook for 3 minutes.

  7. Serve warm with berries, a drizzle of maple syrup and a dollop of Greek yoghurt.

FF - fodmap friendly if you stick to the portion sizes calculated and use lactose free milk. Oats are low FODMAP up to ¼ cup per serve,  this recipe will provide 1/6th cup of oats per waffle.  Ricotta is low FODMAP up to 40g which is the amount provided by this recipe.