How to Make Totally GUILT-FREE Pancakes, Waffles & French Toast

Patient Expert

If, like me, you get a sweet tooth from time to time (or live with one incessantly), then you'll be glad I did my research and tested out three recipes to satiate your sweet tooth. All are low cost, low carb, low calorie and high in fiber, protein, and other essential vitamins and nutrients. All use gluten-free organic ingredients that actually taste good, and are pretty darn easy to make Please try out the follow recipes and let me know how you fare! If I can make them, anyone can!

After all, there's just something about being diagnosed with diabetes at a young age (or any age) that makes us (okay, me) desire the "forbidden fruit" of sweets, and which makes every morsel of sweetness that much more enticing. Thing is, guilt often follows, along with elevated bloodsugars, especially when said sweetness is consumed in the morning. I find myself chasing highs all day. Not usually worth it. Still, there are days I wipe the drool from the sides of my mouth imagining pancakes and French toast with berries and whipped cream--all the no-no's I was taught to dutifully avoid. Weekends are the biggest temptation for me. I'm happy to report I no longer have guilt when eating pancakes, waffles or French toast!

Here's your ticket (or three) to a guilt-free weekend extravaganza of sweetness:

Yummy French Toast

The Skinny:

  • Makes 2 servings
  • 10-12 carbs per serving (plus berries)
  • About 60 calories per slice (prepared)

You will need:

  • 8 egg whites or 1 cup egg substitute (I use Crystal Farms ®)
  • 1/2 cup WestSoy ® Vanilla Soymilk
  • 1/2 tsp Splenda ®
  • 1/2 tsp cinnamon
  • 1/2 teaspoon vanilla extract (optional)
  • 4 slices Healthy Life® bread (preferably a bit stale)
  • Non-stick cooking spray


  • In a shallow (baking) dish, whisk together egg whites, soymilk and cinnamon.
  • Slice bread into halves (optional but easier this way).
  • Drop bread slices into mixture, turning over once so that both sides are soaked.
  • Spray frying pan with cooking spray and heat over medium-low heat.
  • Place soaked bread slices into hot pan, browing on both sides as desired.
  • Serve with freshly sliced strawberries (any berry is great!) over top, and add an optional but highly recommended dollop or two of whipped cream.**
  • Enjoy guilt-free!

NOTE: The low-carb French Toast requires Healthy Life bread (5 net carbs and 35 calories per slice of Italian or whole-wheat; white has 6g). Costs about $2.50 for a loaf with 22 slices); available in most grocery stores.

P.S. The sugar-free whole wheat bread, which you'd think would be the best choice for a diabetes friendly meal, actually has more calories and nearly double the carbs!)

**While it's easy to find low carb whipped topping, if you'd like to make your own low carb whipped cream which tastes much better than the plastic-y stuff you find in the grocery store, here's a quick and easy recipe; takes all of five minutes to make.

Low-to-No Carb Whipped Cream

Servings: 4 Servings


  • 14 oz. chilled heavy whipping cream
  • 2-3 Tbsp. Splenda ® (or to taste)
  • 1 tsp. vanilla extract


  • Add all ingredients to canister and swirl to completely dissolve sugar before charging with whipper (fast and easiest with an Easy Whip ® or Dessert Whip ®).
  • Enjoy guilt-free whipped cream atop waffles, French toast, pancakes or fruit!

Chocolatey Pancakes

The Skinny:

  • Serves 2 (or one!)
  • Makes about 10 silver dollar pancakes
  • About 2.6 carbs per silver dollar pancake
  • 13 net carbs per serving (5 silver dollar pancakes)
  • About 6-7 calories per silver dollar pancake

You will need:

  • 1 egg or egg substitute
  • 1 1/3 cups Soy Flour* (I use Arrowhead Mills®)
  • 1 cup Soy Slender ® Chocolate Soymilk by WestSoy ®
  • 1/2 tsp cinnamon
  • 2/3 tsp Canola Oil/non-stick cooking spray


  • In a medium bowl, blend eggs, flour, soymilk, cinnamon and oil.
  • Mix until batter is thin.
  • Spray a non-stick fying pan with cooking pray and heat over medium-high heat.
  • Pour batter into pan, keeping the pancakes small, silver-dollar sized.
  • Cook until bubbles form and pop, then turn over with spatula.
  • Ready to serve when golden-brown in color (or as browned as you like them)
  • Enjoy guilt-free!
  • Aside from the 1g of net carbs in the chocolate soymilk (5 grams minus 4 grams of dietary fiber), the only carbiness come from the soy flour, which has 5 net carbs per 1/4 cup).

  • Bonus: The soy milk and soy flour are organic and gluten free and high in fiber, protein, Vitamin D and Calcium; you can get more than the sugested daily totals of each from this recipe.

Waffles 'n Fruit

The Skinny:

  • Makes about 10 servings
  • About 3 carbs and 60 calories per waffle (when using soy flour and no honey)
  • Carbs in fruit not included (a fresh banana is about 20 carbs, dep. on size)

You will need:

  • 1 overflowing cup WestSoy Plus Soymilk
  • 3 Tablespoons Hain ® Vegetable Oil
  • 2 eggs or egg substitute
  • 1 1/2 cups soy flour (or flour)
  • 1 Tablespoon aluminum-free baking powder
  • pinch of salt (optional)
  • 1/2 cup fresh fruit, such as banana cut into small pieces

teaspoons honey (optional)


  • In medium bowl, combine soymilk, vegetable oil, eggs (and honey, if used). Beat well mixer (an electric mixer works best).
  • In a separate bowl sift together flour, baking powder and salt.
  • Add dry ingredients to egg mixture and beat well.
  • Add more soymilk if necessary to obtain a batter with the consistency of heavy cream; (thin batter makes tender waffles).
  • Add fruit to batter.
  • Cook in preheated waffle iron.
  • Enjoy guilt-free!