• The Kid

Healthy Chicken And Waffles

I wouldn't say that I have a certain meal of the day that I like the best. Love breakfast, lunch is always great, and dinner is always a win. But I find that I eat a little all over the place in terms of times, with everything else going on, and sometimes breakfast turns into lunch, and so on. That's why I really like the types of meals that can be eaten at any time of the day.... Huevos Rancheros, quiches, and Chicken and Waffles to name a few!

Everyone puts their own spin on chicken and waffles, mixing the sweet and savory, and putting their own touches on the syrup, the spices, etc. I've decided to put a healthy spin on these ones, while still staying true to the typical flavours I use with my traditional chicken and waffles. (***Side note, these can also be made as pancakes instead of waffles if you don't have a waffle iron).

How does one make chicken and waffles healthy? First, we use go gluten-free by using almond flour for both the waffles and the chicken coating. Then we eliminate the milk or cream and use a nut milk (I used homemade cashew milk - see my instagram post on Amanda Bottiglia's homemade cashew milk). Also, the chicken is usually fried for this dish, and is dredged in buttermilk, egg wash and flour and or bread crumbs. For the healthy alternative, I simply mixed salt, pepper and almond flour to coat the chicken pieces and the glaze is just honey and hot sauce.

When I make chicken and waffles, I like to blend sweet and savory tastes, with a bit of heat. To accomplish that, I use pepper, fresh rosemary and thyme to the batter along with the vanilla and cinnamon, and for the chicken, I finish it with a glaze of honey and hot sauce. When you put it all together, it results in a really delicious combination that makes it hard to just have one serving!

I always like using local ingredients and was really able to do that with this recipe. The eggs are from a local Ottawa farm, the hot sauce is from a local gentleman who makes an amazing variety of delicious hot sauces, the micro greens are from a nearby garden and the maple syrup is from a sugar bush not too far from Ottawa. When you get fresh, local produce, you not only have better tasting food, but you're also helping those small businesses thrive, which is a great feeling.

I hope you like this healthy take on a great anytime classic!

- The Kid



1c almond flour

1 tsp baking powder

1/4 tsp salt

1/4 tsp ground black pepper

1/3 cup cashew milk (can use any kind of dairy or dairy-free milk)

2 tbsp avocado oil

3 large eggs

1 tsp vanilla extract

1 tbsp cinnamon

fresh thyme and rosemary (to taste)

Honey-Hot Chicken

1 chicken breast (cut into pieces or strips)

1/4 cup almond flour

salt and pepper

Avocado or Olive oil cooking spray

1 Tbsp honey

1/2 tsp hot sauce (I used a local farmer's hot sauce but any should do. Check label if keeping it gluten free!)


1. Pre-heat oven to 400F. Line a baking sheet with aluminum foil and spray with cooking spray

2. In a ziplock bag, add 1/4 cup almond flour, salt and pepper. Add chicken pieces, close the bag and shake the chicken pieces in the flour until they are completely coated. Place the chicken pieces on the baking sheet, and spray tops with cooking spray. Bake for 20 minutes, flipping halfway through.

3. Mix honey and hot sauce together with a fork until completely combined. Brush all over chicken pieces for the last 5 minutes of cooking.

4. To make the waffles/pancakes, whisk together flour, baking powder, salt and pepper. Add eggs and oil and mix until well combined. Add milk, cinnamon and fresh herbs and vanilla. Stir until everything is incorporated.

5. Let the batter sit while the waffle iron is heating. Add just less than 1/2 cup of batter to the waffle iron and cook until done.

6. Plate waffles with chicken and your favourite fruits, avocado, micro greens and maple syrup


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