Pumpkin Spice Waffles

Colleen Christensen
Ring in fall with these yummy pumpkin spice waffles!
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Breakfast, Main Course
Cuisine American
Servings 2 servings


For The Waffles

  • 1 cup quick oats
  • 1 tsp baking powder
  • 2 tbsp granulated sugar
  • 2 eggs
  • 1/2 cup pumpkin puree
  • 2 tsp vegetable oil
  • 1 tsp vanilla
  • 1 tsp pumpkin pie spice
  • ¼ tsp salt

Additional Toppings

  • 1 cup cup greek yogurt
  • 2 tbsp maple syrup
  • ¼ tsp pumpkin pie spice


  • Heat up waffle iron according to the instructions.
  • Add oats to a blender and blend for ~30-60 seconds until they turn into a fine oat flour. (Alternatively, you can use pre-made oat flour in the same measurement.)
  • Take your pumpkin and place it on a piece of paper towel. Add another piece of paper towel on top and press to get out some of the water. (Don’t skip this step or you’ll wind up with soggy waffles!)
  • Add the remaining ingredients (baking powder, sugar, eggs, pumpkin puree, milk, oil, vanilla, ½ tsp pumpkin pie spice and cinnamon) right into the blender where your oats are.
  • Blend until well combined. (If you’re using premade oat flour you don’t need to do this in a blender, you can whisk it! The purpose of keeping the mixing in the blender is to reduce dishes!)
  • Spray your hot waffle iron with nonstick spray and add your batter. (This should make about 4 waffles.)
  • Cook your waffles according to the waffle iron (mine has a light that says “ready” when they’re done) or until desired crisp-ness.
  • Remove your cooked waffles and dress them up with the greek yogurt, maple syrup and sprinkle with remaining ¼ tsp pumpkin spice. Enjoy!


Recipe Tips

  • Vegetable oil: You can use any type of oil. I typically use canola oil but olive or even melted coconut oil would work.
  • Oats: You could make this recipe with regular flour but I recommend oats! They have a subtle sweetness that is just divine in a waffle!
  • Greek Yogurt: Any %age fat yogurt will work, even a plant based variety. If your yogurt is fat free you may decide to add some peanut butter or butter to your waffles to add fat to keep you feeling full and satisfied longer.
Tried this recipe?Let us know how it was!


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Daily Journal Prompt
Write a letter to yourself as if you’ve found food freedom.

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Daily Tasks

tips to help honor your hunger

1. "Wake Up" Your Hunger Cues

In stage 3 of The SociEATy we talk about how to "awaken" your hunger cues. To do this you need to so something called "biological reconditioning" which includes eating every 3-6 hours, eating to satisfaction and including carbs, fat and protein.

2. Brain Rewiring

If your brain is saying "don't eat!" talk back to it. Rewire your thoughts like we discuss in stage 1 video 3. "My body deserves fuel and I don't need to feel guilty over that!"

3. Practice!

The best way to overcome the guilt and fear of honoring hunger is to DO. Ask yourself what is holding you back. Worry of weight? Checkout stage 1 & 2 for more info on this!

create an emotional eating toolbox

Now, for each emotion list 3-5 ways in which you can cope with that emotion in a constructive way. For example, if your emotion is boredom maybe you’d write: do a puzzle, paint my nails, walk the dog or start a new book. If it’s stress, maybe you’d say take 5 deep breaths, make a to-do list, journal about how you feel, step away from the stressful task and take a walk around the block. Do this for each of your emotions.

1. Write down common emotions you feel

This is just going to be a place for you to start, you can always add to it later as you begin to notice emotions arise.

2. Create an action plan for each emotion

When you feel emotional eating coming on ask yourself the following questions:

3. Now it's time to use your toolbox!

  • Am I hungry or do I have a specific craving? If so, eat!
  • What am I feeling? Can I identify the emotion?
  • What do I need? What tool from my emotional eating toolbox can I use?

how to be free from food guilt

1. Approach your thoughts with curious awareness.

Where did this thought come from? Is this thought serving me or helping me achieve my why? What do I know to be true about the thought itself or what this thought will lead me to?

2. Take this thought and ask: Is this true?

Just observe them without judgment. You can do this by imagining that these thoughts don’t necessarily come from you- because that’s the truth.

3. Now, reframe this thought.

Adjust it to match what you know to be a food freedom truth.

Use this 4 step thought assessment and reframing exercise to help overcome food guilt.

4. Reflect on the situation.

Did it feel better to your body honor your hunger, craving, etc? Do you feel empowered for listing to YOU and not diet culture?

tips to eat more mindfully

1. Limit Distractions

Try gain 1 even sense back (ex. listening to a podcast VS watching a video) It can be incredibly helpful! This may take some planning ahead.

2. Describe Your Meal

Pretend you'll descibe your meal to a friend after- pay super close attention!

3. Take A Break

Make a plan to pause 2-3x during your meal. Set your fork down, take a sip of water, and just take a moment to pause and reflect on the food itself and your physical sensations.

tips to help honor your fullness

1. Don't get too hungry

Typically you'll want to aim to fuel your body every 3-6 hours maximum to prevent this

2. Eat mindfully

Limit distractions while eating and check in with how the food tastes, smells, etc.

3. Practice self-talk

Remind yourself that you can have this food again and check in with how you might feel if you do/do not keep eating. What will feel good?