Sunny Seed Bran Waffles


Makes 4 waffles


2 egg whites
1 tablespoon dark brown sugar
1 tablespoon canola or vegetable oil
1 cup fat-free (skim) milk
2/3 cup unprocessed wheat bran
2/3 cup uncooked quick-cooking oats
1-1/2 teaspoons baking powder
1/4 teaspoon salt
3 tablespoons toasted sunflower seeds*
1 cup apple butter

*To toast sunflower seeds, cook and stir sunflower seeds in small nonstick skillet over medium heat about 5 minutes or until golden brown, stirring occasionally. Remove from skillet; let cool.


  1. Beat egg whites in medium bowl with electric mixer until soft peaks form; set aside. Mix sugar and oil in small bowl. Stir in milk; mix well. Combine bran, oats, baking powder and salt in large bowl; mix well. Stir sugar mixture into bran mixture. Add sunflower seeds; stir just until moistened. Do not overmix. Gently fold in beaten egg whites.
  2. Coat nonstick waffle iron lightly with cooking spray; heat according to manufacturer's directions. Stir batter; spoon 1/2 cup batter into waffle iron for each waffle. Cook until steam stops escaping from around edges and waffle is golden brown. Serve each waffle with 1/4 cup apple butter.


It is essential to use a nonstick waffle iron because of the low fat content of these waffles.

Nutritional Information

Calories 384
Calories from Fat 22 %
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 1 mg
Carbohydrate 68 g
Fiber 6 g
Protein 12 g
Sodium 318 mg

Dietary Exchange

Starch 2
Fruit 2-1/2
Meat 1/2
Fat 1-1/2

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