F-Factor

Pumpkin Spice Waffles with Pumpkin Protein Frosting

Think outside the latte this PSL season… Although pumpkin puree is traditionally a Step 2 food, this recipe is Step 1 Approved because of it’s low net carb. Keep that in mind while journaling and meal planning, pumpkin lovas. 

INGREDIENTS (serves 1):

WAFFLE

FROSTING

PREPARATIONS:

  1. Turn waffle maker on to heat.
  2. Mix all waffle ingredients together in a bowl. Whisk until smooth.
  3. Once waffle maker is ready, coat both sides with non stick cooking spray. Pour half batter in and follow directions on waffle maker to cook waffle to desired doneness.
  4. Remove waffle from waffle maker and repeat step 3 until all batter is used (should yield 2 large waffles).
  5. For pumpkin spiced cream cheese, mix all ingredients in a bowl until throughly combined. Top waffles with desired amount. 

NUTRITIONAL CONTENT PER SERVING
Serves 1, 2 waffles per serving

WAFFLES (PLAIN):

  • FOR JOURNALING ON THE F-FACTOR DIET: 28g carbohydrate, 22g fiber – This is a Step 1 Approved Recipe
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 275 calories, 35g protein, 28g carb, 22g fiber, 6g net carb, 3g sugar, 7g fat, 5g sat fat, 247mg sodium 

 

PUMPKIN CREAM CHEESE TOPPING:

  • FOR JOURNALING ON THE F-FACTOR DIET: 6g carbohydrate, 3g fiber 
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 70 calories, 6g protein, 6g carb, 3g fiber, 3g net carb, 3g sugar, 3g fat, 2g sat fat, 65mg sodium 

 

WAFFLES (WITH PUMPKIN CREAM CHEESE TOPPING):

  • FOR JOURNALING ON THE F-FACTOR DIET: 12g carbohydrate, 6g fiber 
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 345 calories, 41g protein, 34g carb, 25g fiber, 9g net carb, 6g sugar, 10g fat, 7g sat fat, 312mg sodium

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