Quantcast

Morning Waffles with Vanilla Blackberries

See this Recipe in a Meal

The trick to this quick and easy breakfast is using frozen waffles and frozen blackberries. Go for the whole-wheat waffles if your grocery store sells them.

Nutritional Facts

Serving Size: 1 waffle, 1/2 cup of blackberry mixture, plus 1/4 cup yogurt

  • Calories 205
  • Carbohydrate 36 g
  • Protein 6 g
  • Fat 5 g
  • Saturated Fat 1.3 g
  • Dietary Fiber 5 g
  • Cholesterol 40 mg
  • Sodium 220 mg

This Recipe Serves 6

Ingredients

1 pound frozen unsweetened blackberries, thawed
3 tablespoons sugar
½ teaspoon vanilla
½ teaspoon grated lemon zest
6 frozen waffles
½ cups vanilla yogurt with mainly low-calorie sweeteners

Instructions

  1. In a medium bowl, combine blackberries, sugar, vanilla, and lemon zest and set aside.
  2. Toast waffles, place on individual dinner plates, spoon equal amounts of the blackberry mixture on each, and top with equal amounts of the yogurt.

From 15-Minute Diabetic Meals by Nancy Hughes

Featured Article

Choosing Protein Wisely

Carbohydrates are important, but so is the protein you eat. Find out why and view our complete guide to choosing protein wisely.

On-The-Go Tips

8 Quick Snacks

Here you'll find 8 quick and healthy snacks to try this month - lean protein included!

Featured Cookbook

15-Minute Diabetic Meals

by Nancy S. Hughes

What can you cook in 15 minutes? A lot! Don't let meal time feel like a chore. This cookbook provides time-saving recipes that are fun to make and can be prepared in 15 minutes or less.

Lean and Tasty Meals

A sample plan with quick and easy meals that you and your family will love!

See Meal Plan

Browse All of Our Recipes

See all of our featured recipes from this month and past months.

Browse

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.