By Mayo Clinic Staff

Dietitian's tip:

Leftover waffles can be frozen and popped into the toaster to reheat. The syrup will keep, covered and refrigerated, for up to a week.

To make this plant based, use an egg substitute and replace the honey with maple syrup.

Number of servings

Serves 6
  1. DASH diet
  2. Heart-healthy
  3. Weight management
  4. Plant-based
  5. Meatless
  6. Diabetes meal plan
  7. Kidney diet


    For the syrup:

  1. 1 1/2 cups fresh or frozen blueberries
  2. 2 tablespoons water if using fresh berries
  3. 1 tablespoon fresh lemon juice
  4. 1 teaspoon grated lemon zest
  5. 1 tablespoon honey
  6. 1 tablespoon light molasses
  7. Pinch of ground cloves
  8. For the waffles:

  9. 1/3 cup peeled and diced sweet potato (about 1/3 of a large sweet potato) or 1/4 cup canned pumpkin puree
  10. 3/4 cup all-purpose flour
  11. 1/4 cup whole-wheat flour
  12. 1/4 cup cornmeal, preferably stone-ground
  13. 1 tablespoon baking powder
  14. 1/2 teaspoon salt
  15. 1/8 teaspoon ground cinnamon
  16. 1/8 teaspoon ground ginger
  17. 1 cup plain soy milk
  18. 2 tablespoons light molasses
  19. 2 tablespoons olive oil
  20. 1 egg white


First make the syrup. In a saucepan, combine the blueberries, water (if using), lemon juice and zest, honey, 1 tablespoon molasses and cloves. Bring to a boil over medium-high heat, then reduce the heat to low, cover and simmer until the berries burst and the juices are slightly thickened, about 5 minutes. Frozen berries may take slightly longer to thicken. Set aside and keep warm.

Peel and dice the sweet potato while you bring a small saucepan half full of water to a boil. Add the sweet potato, return to a boil, then reduce the heat to medium low and simmer until very tender, about 10 minutes. Drain and puree in a food processor or mash with a potato masher until smooth. Set aside to cool. (Note: Skip this step if using pumpkin puree.)

In a small bowl, sift together the flours, cornmeal, baking powder, salt, cinnamon and ginger. In a large bowl, whisk together the soy milk, mashed sweet potato (or pumpkin puree), olive oil and molasses. Add the flour mixture and stir just until combined.

Using an electric mixer on high speed, beat the egg white until stiff peaks form. For maximum volume, make sure that the mixing bowl and beaters are spotlessly clean and free of fat.

Gently whisk 1/3 of the egg white into the batter to lighten it. Using a rubber spatula, gently fold the remaining egg white into the batter until just incorporated.

Place a baking sheet in the oven and heat to 225 F. Heat a waffle iron. Spoon or ladle about 1/2 cup batter into the waffle iron. Spread evenly and cook according to the manufacturer's instructions.

Transfer the waffle to the baking sheet in the oven to keep warm. Repeat with the remaining batter. Serve waffles with the blueberry syrup.

Nutritional analysis per serving

Serving size: 1 waffle with about 1/4 cup syrup

  • Total carbohydrate 37 g
  • Dietary fiber 3 g
  • Sodium 192 mg
  • Saturated fat 1 g
  • Total fat 6 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Protein 5 g
  • Monounsaturated fat 4 g
  • Calories 222
  • Added sugars 10 g
  • Total sugars 14 g

This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award.

July 29, 2022