Gastelum, A., Shaw, W. 2026, HiFiber Breakfast | Beet and Onion Waffles, University of Nevada, Reno Extension, Recipes

Description

These beet and onion waffles are a colorful, savory option that combines vegetables, whole grains, and plant-based protein in a balanced meal. Their hearty texture and vibrant flavor make them a nutritious alternative to traditional waffles while supporting a variety of healthy eating patterns. Easy to customize with additional vegetables or toppings, this recipe is a practical choice for breakfast.

red colored waffles on white plate with green garnish. yellow dipping sauce on side, black fork, spoon and napkin on side.
Level: Easy Prep: 30 minutes Yield: 2 pancakes
Total: 30 minutes Cost: Less than $2 per serving 1 Serving Size: 1

Ingredients

  • 1 cup shredded beets
  • ½ cup chopped onion
  • 1 cup whole wheat flour
  • 1 cup canned chickpeas,
    mashed
  • ½ tsp chili flakes
  • 1 tbsp chopped cilantro
  • 1 cup water (or as needed to
    reach desired consistency)

Directions

  1. Add wheat flour and mashed chickpeas to a bowl and mix well with water.
  2. Add shredded beetroot and chopped onions to the flour mixture and mix well. Add salt, chili flakes, and cilantro.
  3. Add water to reach a pouring consistency.
  4. Heat a pan over medium heat and add a teaspoon of oil (unless using a non-stick pan).
  5. Using a ladle or small measuring cup, pour the pancake batter onto the heated surface and cook on both sides till well done.
  6. Serve with your favorite dip.

Variations

  • Add lime juice or yogurt for a sour taste.
  • Add chopped spinach to add a dash of green to the red color.
 

Nutrition Facts

1 serving - 2 pancakes
Makes 8 pancakes
Calories 205.5 per serving

Contents % Daily Value
Total Fat 1.9g 2%
Saturated Fat 0.2g 1%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 256.8mg 11%
Total Carbohydrate 41.6mg 15%
Dietary Fiber 7g 25%
Total Sugars 4.4g  
Incl. Added Sugars 0g 0%
Protein 7.9g  
Vitamin D 0mcg 0%
Calcium 51mg 4%
Iron 2.4mg 14%
Potassium 165.8mg 4%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 

Learn more about the author(s)

Angeline Jeyakumar
Angeline Jeyakumar
 

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