No-Cheat Chicken & Waffles: RECIPE!

No-Cheat Chicken & Waffle Recipe

(gluten-free, dairy free, & contest prep-friendly!)

Who isn’t a sucker for a comfort food classic?

The good news is you can have your chicken & waffles and eat them too!

ALL while sticking to your fitness goals!

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I came up with this recipe based on what my breakfast had been during a COMPETITION PREP- so that just goes to show you that a little creativity…and a waffle iron, go a long way!


Seriously though, waffles, chicken, hot sauce, a runny egg-

what more could you possibly want?


Waffle Ingredients: 

  • 40 g oat bran or oat flour (make your own in a coffee grinder!)
  • 1 whole large egg
  • 2 tbsp sugar-free cashew or almond milk (or water)
  • 1 tsp baking powder
  • cinnamon/vanilla/salt/0 calorie sweetener to taste


  1. While your waffle iron is warming (if no waffle iron just make pancakes instead- or go to Wal-Mart and buy a waffle iron for $17!) combine all ingredients in a bowl
  2. Lightly spray waffle iron with a non-stick spray or brush with coconut oil (I use the coconut oil spray)
  3. Transfer batter to waffle iron and wait for magic to happen!

It’s seriously that simple!

This recipe makes 2 good sized waffles- but can be adjusted to fit almost any macronutrient/dietary needs depending on your goals!


-Egg free: substitute egg for a flax or chia seed “egg” or banana/pumpkin

-Fat-free: substitute whole egg for 2-3 tbsp egg whites- this will make your pancake a bit dry, but if you aren’t worried about the added carbs and/or dairy you can combat that by adding yogurt, cottage cheese, banana, pumpkin, or even apple sauce for added moisture (just don’t add the milk)

-Flavors: add cocoa powder, pumpkin spice, cayenne, whatever you like!

The Chicken:

It’s BBQ season, grill up some chicken for your weekly suppers and save a little bit of extra to use for your breakfast!

If you want it crunchy try “breading” it in some of the oatbran, oat flour, or almond meal for a healthy exterior (baked, not fried!)

The Sauce: 

Top the chicken breast with your favorite hot sauce, a runny egg for a natural sauce, and finish it all of with your favorite no-sugar added syrup (I prefer Walden Farms pancake syrup) for the perfect sweet & savory combination!

Pro Tip: This makes an EPIC sandwich, get messy!

Don’t forget to tag me in your creations @ifbbprokyfit #kyfitcreations





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