Low Sodium Waffles

This article was written by dietetic student Victoria Gonzalez & reviewed by Melanie Betz MS, RD, CSR, FNKF, FAND.

If you’re looking for a low sodium breakfast, you’ve come to the right place. These low sodium waffles are not only tasty, but easy to make and won’t overload you with sodium. 

*Please note that this post contains clearly identified affiliate links.  As an Amazon affiliate, I may earn a small commission on qualifying purchases (at no extra cost to you).

Sodium and Breakfast Foods

Breakfast is often considered the most important meal of the day, but many breakfast foods, such as bacon, ham, sausage and processed oatmeal, can be high in sodium because they all have a fair amount of salt added to them as they are made. 

Even waffles can contribute to your daily sodium intake, especially if they’re store-bought. 

So, when it comes to breakfast, keeping an eye on sodium is crucial, especially if you have kidney stones, high blood pressure, heart disease or kidney disease. Following a low-sodium diet is beneficial for kidney health and is one of the characteristics of any kidney-friendly eating pattern.

Reduce Your Sodium Intake

Sodium is a mineral that is present in salt and is needed by the body in small amounts. However, most Americans’ intake of salt is excessive. 

A big reason why Americans’ are binging on sodium is that sodium is not only present in obvious forms such as salt. It also sneaks into nearly all ultra-processed and restaurant foods, as well in all sorts of disguises, like monosodium glutamate (MSG), sodium bicarbonate (baking soda), and even baking powder (yup, that stuff that makes cakes rise!). Although these products contain sodium in a lower amount, you might be eating these several times a day, and this adds up. 

The Dietary Guidelines for Americans say we should aim for less than 2,300 mg of sodium a day – that’s just ONE teaspoon of salt! Imagine that! And when we talk of ‘low sodium,’ we’re aiming for foods with 140 mg of sodium or less per serving. So, keep an eye out for sneaky sodium sources and give our taste buds a healthier, happier adventure (1).

Are Waffles Bad for Breakfast? 

You might wonder if indulging in waffles for breakfast is a good idea. Well, it depends on how they’re made!

Waffles, like many breakfast foods, can be part of a healthy diet when made with the right ingredients and consumed as part of a healthy meal pattern overall. 

Waffles Contain Sodium?

Yes, waffles do contain sodium, but the amount can vary depending on the recipe and toppings. 

Sodium in Waffles

According to the U.S. Department of Agriculture (USDA), a traditional 4-inch waffle typically contains 212 mg of sodium per waffle. If we consider a 2 waffle serving size, that adds up to 424 mg of sodium. So, our low sodium waffles are an excellent option since they are easy to make and contain only 50.4 mg of sodium per two 4-inch waffles. 

Here we can see how much sodium could be hiding in your favorite waffle:

Low Sodium Waffle Ingredients

All-purpose flour 

All-purpose flour is our usual pick for waffles, and it’s perfect for our low-sodium waffles because it’s sodium-free. It’s the magic ingredient that keeps our waffle batter together! But did you know you have other flour options too? Let me introduce you to some fantastic alternatives:

• If gluten isn’t your friend, don’t worry! There’s gluten-free flour* waiting for you. Another choice is oat flour, which works wonderfully as a substitute. Just be sure to check the label carefully, as some oats might have traces of other grains. Taking this precaution ensures your waffles stay gluten-free and safe for your diet.
• If you’re aiming to add more fiber to your low sodium waffles, whole wheat flour is a fantastic option. 
• Almond flour is another great choice. It brings a delightful nutty flavor to your low sodium waffles and contains no sodium.

Milk 

The amount of sodium is similar in different types of milk, making it a versatile choice. Plus, it’s rich in calcium, a nutrient known to help in preventing oxalate kidney stones. 

If you’re not a big fan of milk, there are plant based milk you can try too! Coconut milk, almond milk, and oat milk are all great options for low sodium waffles. They usually have less phosphorus and potassium, which may be a better choice for kidney disease. Just make sure to choose the unsweetened kind. These milks can make your low sodium waffles tasty while keeping your kidneys happy!

Eggs

Eggs are usually in waffles, but if you’re looking for vegan low sodium waffles, you can try something else! You can use something called a ‘chia egg’ which is like a special mix that helps the waffles stick together. 

You can make your own ‘chia egg’ by combining 1 tbsp of chia seeds with 2 ½ tbsp of water. 

Baking powder 

This ingredient helps keep your waffles fluffy, but beware, it can hide a sneaky amount of sodium. Be sure to scan those labels for low or no sodium options. 

If you have kidney disease, be aware of “potassium” ingredients on the label.  

Some great options available are: 

• Clabber Girl Baking Powder* – low sodium and no potassium.
• Hain Baking Powder* – sodium free but does contain potassium.  

Cinnamon 

We usually use cinnamon in waffles because it adds flavor without adding extra sodium. But, you can also try other spices like nutmeg or allspice. These spices can make your waffles taste different and yummy! You can mix and match to find your favorite flavor!

Vanilla Extract

Enhances the taste of your waffles with low amounts of sodium, making it a flavorful addition to your recipe. 

Toppings 

When it comes to toppings for your low-sodium, kidney-friendly waffles, there are plenty of tasty options to explore! You can try adding fresh fruit such as berries for a fruity and sweet twist. If you’re in the mood for something crunchy, sprinkle on some nuts. 

If you like to stick with the classics and enjoy your waffles with syrup, that’s totally fine! Just remember that too much added sugar can increase the risk for kidney disease, kidney stones, heart disease, among others. So, choosing a syrup that contains less added sugar would be a great option.

Store Bought Low Sodium Waffle Options

If you’re short on time or a prefer a ready-made option, a good low sodium waffle option is available:

• Banza Chocolate Chip Protein Waffles*: 140 mg per serving of 2 waffles. 

Low Sodium Waffles 

Enjoy your easy and delicious low sodium waffles straight from the waffle maker*!

Print Recipe

Low Sodium Waffles

Quick and easy waffles with a fraction of the sodium of most recipes, mixes and frozen waffles!

Prep Time5 minutes mins

Cook Time30 minutes mins

Total Time35 minutes mins

Course: Breakfast

Cuisine: American

Keyword: low sodium waffles

Servings: 5 2 waffles

Calories: 198kcal

Ingredients

• 1 cup all-purpose flour
• 2 teaspoons Clabber Girl Baking Powder
• 1 teaspoon ground cinnamon
• 2 eggs
• 1 cup 2% milk
• 1 teaspoon vanilla extract

Instructions

• Combine Dry Ingredients: In a mixing bowl combine flour, baking powder and cinnamon.
• Prepare Wet Ingredients: In another bowl, mix eggs, milk, and vanilla extract.
• Mix Ingredients Together: Pour the wet mix into the dry one and stir until smooth and well combined. 
• Grease Waffle Maker: Lightly grease the waffle maker with non-stick cooking spray.
• Pour Batter: Pour batter onto the waffle maker and close the lid.
• Cook Waffles: Cook the waffles according to the waffle maker’s instructions, usually until golden brown and crispy.
• Repeat: Make more waffles with the remaining batter, greasing the waffle maker before each batch.
• Optional toppings: Serve the waffles with your favorite toppings, such as unsalted butter, fresh fruit, or peanut butter.

Notes

NUTRITION FACTS (per 2 waffles): 198 calories, 4 g fat, 1 g saturated fat, 79 mg cholesterol, 50mg sodium, 33 g carbohydrate, 2g fiber, 0g added sugar, 8g protein, 166 mg calcium, 339 mg potassium, 258 mg phosphorus, 17 mg oxalate.