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Recently, chicken and waffles has taken off as a brunch classic. I lightened up the classic dish by creating Healthy Oven-Baked Chicken and Waffles.  By oven baking the chicken I was able to reduce the fat and calorie content from what is normally found in fried chicken.  I like to serve my recipe for Healthy Oven-Baked Chicken and Waffles for brunch on Sundays after church or for brinner (breakfast for dinner) during the weeknights.  The sweetness of the waffle and the savoriness of the oven-baked chicken is a perfect combination.

Healthy Oven Baked Chicken and Waffles

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Healthy Oven-Baked Chicken and Waffles

How much healthier is this dish compared to traditional chicken and waffles?

Per waffle sandwich, which is a significant portion, comes in at only 212 calories per serving. There is only 2 grams of fat per serving as well, due to baking the chicken instead of deep-frying. You get the same crunch from baking with almost no added fat!

You can also make this as a sandwich and I love that it is packed with fiber and protein and will leave me feeling full until lunchtime. If you are looking for more breakfast hand-helds? Try my Breakfast Sushi Burrito!

Ingredients in Healthy Oven-Baked Chicken and Waffles

Waffle Sandwich

  • boneless, skinless chicken breasts
  • skim milk
  • hot sauce
  • cornflakes
  • paprika
  • salt
  • black pepper
  • panko bread crumbs
  • egg
  • egg whites
  • mashed ripe banana
  • skim milk
  • unsweetened applesauce
  • vanilla
  • white whole wheat flour
  • baking powder
  • stevia (or your favorite no-calorie sweetener)
  • salt

How to Make Healthy Oven-Baked Chicken and and Waffles

Finished Chicken and Waffles

Begin with the chicken. Place chicken breasts between 2 pieces of wax paper and gently pound with flat side of tenderizing mallet or rolling pin until chicken breasts are about ½-inch thick. Cut each breast into 3 equal-sized pieces.

In a small bowl, whisk together milk and hot sauce. In a large resealable bag, add the chicken pieces, coat with the milk and hot sauce marinade, squeeze out excess air and seal the bag. Marinate in the refrigerator anywhere from 4 hours to overnight (depending on how much time you have).

When the chicken pieces are ready to cook, preheat oven to 400°F. Coat a baking sheet with nonstick cooking spray. In a food processor, add ½ cup cornflakes, paprika, salt, and pepper. Pulse until cornflakes become a crumbs. Pour into a shallow baking dish and stir in the panko. In a small resealable bag, gently crush the remaining ½ cup cornflakes by hand into small pieces. Transfer the hand crushed cornflakes to the panko crumb mixture. Remove chicken pieces one at a time from the marinade and place in cornflake mixture. Evenly cover each piece of chicken.

Arrange chicken in a single layer on baking sheet. Bake for 15 minutes at 400° F, then lower the oven temperature to 350° F and bake until chicken is cooked through and crispy, 5-10 minutes longer.

To Make the Waffles:

Preheat the waffle iron. In a medium mixing bowl, whisk the egg and egg whites together. Add the mashed banana, milk, applesauce, and vanilla. In a large mixing bowl, whisk together the flour, baking powder, sweetener, and salt. Add the wet banana mixture into the dry ingredients, and fold together until mostly smooth. A few lumps are ok. Do not over-mix, or it will result in tough waffles.

Grease the waffle iron with nonstick cooking spray, and spoon the batter into the iron, cooking as directed on waffle iron. Repeat until the batter is gone, making 4 waffles.

To assemble: Break the waffles into quarters and sandwich 1 piece of chicken in between 2 waffle quarters. (There will be 4 extra pieces of chicken. These can be saved for leftovers.) Serve with optional syrup and bacon on each sandwich.

Ready for Breakfast

Recipe
Healthy Chicken and Waffle Sandiwch
Recipe
5 from 1 vote
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Healthy Oven-Baked Chicken and Waffles

Created by: Brooke Farmer
Prep Time 25 minutes
Cook Time 35 minutes
Prep Time 25 minutes
Cook Time 35 minutes
8 servings
This healthy version of chicken and waffles does not compromise on flavor, and is so much better for you!

Ingredients
 

  • 4 4 oz boneless, skinless chicken breasts
  • 3/4 cup skim milk
  • 1 tbsp hot sauce
  • 1 cup cornflakes, divided
  • 1 tsp paprika
  • 1 tsp salt
  • 2 tsp black pepper
  • 1/2 cup panko bread crumbs
  • 1 egg
  • 2 egg whites
  • 1 ripe banana, mashed
  • 1 3/4 cup skim milk
  • 1/2 cup unsweetened apple sauce
  • 1 tbsp vanilla
  • 2 cups whole wheat flour
  • 1 tbsp baking powder
  • 1 tbsp Stevia, or your favorite low-calorie sweetener
  • 1/4 tsp salt

Instructions

  • Place chicken breasts between 2 pieces of wax paper and gently pound with flat side of tenderizing mallet or rolling pin until chicken breasts are about ½-inch thick. Cut each breast into 3 equal-sized pieces.
  • In a small bowl, whisk together milk and hot sauce.
  • In a large resealable bag, add the chicken pieces, coat with the milk and hot sauce marinade, squeeze out excess air and seal the bag. Marinate in the refrigerator anywhere from 4 hours to overnight (depending on how much time you have).
  • When the chicken pieces are ready to cook, preheat oven to 400°F. Coat a baking sheet with nonstick cooking spray.
  • In a food processor, add ½ cup cornflakes, paprika, salt, and pepper. Pulse until cornflakes become a crumbs. Pour into a shallow baking dish and stir in the panko.
  • In a small resealable bag, gently crush the remaining ½ cup cornflakes by hand into small pieces. Transfer the hand crushed cornflakes to the panko crumb mixture.
  • Remove chicken pieces one at a time from the marinade and place in cornflake mixture. Evenly cover each piece of chicken.
  • Arrange chicken in a single layer on baking sheet. Bake for 15 minutes at 400° F, then lower the oven temperature to 350° F and bake until chicken is cooked through and crispy, 5-10 minutes longer.
  • Preheat the waffle iron.
  • In a medium mixing bowl, whisk the egg and egg whites together. Add the mashed banana, milk, applesauce, and vanilla.
  • In a large mixing bowl, whisk together the flour, baking powder, sweetener, and salt.
  • Add the wet banana mixture into the dry ingredients, and fold together until mostly smooth. A few lumps are ok. Do not over-mix, or it will result in tough waffles.
  • Grease the waffle iron with nonstick cooking spray, and spoon the batter into the iron, cooking as directed on waffle iron.
  • Repeat until the batter is gone, making 4 waffles.

To assemble:

  • Break the waffles into quarters and sandwich 1 piece of chicken in between 2 waffle quarters. (There will be 4 extra pieces of chicken. These can be saved for leftovers.)
  • Serve with optional syrup and bacon on each sandwich.

Notes

Calories from Fat: 17
WWP+: 6
SmartPoints: 6

Nutrition

Serving: 1waffle sandwich | Calories: 212kcal | Carbohydrates: 35g | Protein: 14g | Fat: 2g | Cholesterol: 43mg | Sodium: 648mg | Fiber: 4g | Sugar: 7g

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Healthy Oven-Baked Chicken and Waffles

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