How Do I Choose Healthier Frozen Waffles?

by Anna Smith, MS, RDN, LDN

Last Updated: August 3, 2021

Sometimes navigating the frozen aisle can be confusing or just downright chilly. Today, we’re helping you navigate the frozen waffle section, so you know what to add to your cart on your next shopping trip. We rounded up our top 4 healthier frozen waffle choices great for an on-the-go breakfast, a kid-friendly snack, or a healthier take on a traditional classic. Plus, we’ll help you understand what to look for when reading the nutrition facts label.

Pro tip: Top your waffle with unsweetened nut butter or homemade chia jam for a lower sugar alternative to maple syrup.

How to Select a Healthier Frozen Waffle
  1. Start by reading the serving size. Usually, two waffles are one serving when it comes to frozen waffles, but always double-check.
  2. Next, check out the ingredients listed below the nutrition facts panel. When consuming a grain, USDA’s MyPlate method recommends at least half of your daily grain choices are whole grains. If a waffle is whole grain, you’ll see a whole grain listed as the first or second ingredient. Look for the name of the grain, like “barley,” or the word “whole” -- "whole grain," "whole wheat," "whole corn," etc. The ingredients are also where you can identify allergens or sensitivities.
  3. Then look at fiber. The nutrition facts panel is based on a daily goal of 28 g of dietary fiber per day. To meet your fiber goals, try to choose a higher fiber option. A waffle with <2 g of fiber per serving is considered a low fiber option, while a waffle with about 6 grams of fiber per serving is considered a high fiber option (based on a 2000 calorie diet).
  4. Added sugar, saturated fat, sodium, and carbohydrates are additional nutrients that are important to check out depending on your health goals.

4 Brands of Healthier Waffles
  1. Simple Truth Multigrain Waffles are an affordable choice containing a total of seven whole grains, including whole wheat, barley, rye, brown rice, amaranth, millet, and quinoa. These whole grains allow this product to be considered a great source of fiber with 5 grams in two waffles.
  2. Birch Bender Paleo Waffles are perfect for those customers searching for a product with no added sugars or artificial sweeteners. In addition, it is allergen-friendly and free of gluten, grains, or dairy using tiger nut flour, cassava starch, and coconut flour instead. Reading the ingredients, you’ll see that salt is listed last, which is why it’s considered a low sodium food choice with 80 mg of sodium per waffle.
  3. Vans Multigrain Waffles are a lower calorie option containing 70 calories per waffle. In addition, they are a heart-healthy choice because they are free of saturated fat. For those looking to increase their calcium consumption, these waffles might be helpful to include as they contain 20% of the daily value for calcium. In addition, they pack 8 whole grains such as whole wheat, oats, barley, brown rice, rye, quinoa, amaranth, and millet.
  4. Kashi GO Protein Wild Blueberry Waffles are high in protein, like the name indicates. Two waffles contain 13 grams of protein from egg whites, soy protein isolate, whey protein concentrate, and hemp seeds. In addition, these waffles are high in phosphorus-containing 20% of the daily value.

Waffles might be a great grain choice to include in a healthful eating plan. With our tips on selecting a waffle, we hope you’ll find one that fits your health goals. If you need additional product guidance, our dietitian team can assist you in a one-on-one appointment.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Anna Smith, MS, RDN, LDN

Anna Smith, MS, RDN, LDN

Anna is a positive, motivating dietitian who is ready to help make healthy happen in your life. Whether you have a medical condition or hoping to get back to your goal weight, Anna is eager to connect you with tasty recipes, budget-friendly food products, and time-saving hacks to ensure that your goals will be achieved. Outside of work, Anna enjoys barre/pilates, sushi, and online shopping!