Healthy Whole Grain Sourdough Waffles

waffle quote

waffle with maple syrup

Light and airy on the inside and just the right amount of crispy on the outside, I’m willing to wager that these 100 percent whole grain waffles are far better than anything you could cook up with white flour. Not just the texture either. The full bodied flavor of whole grain flour just rocks in these awesome waffles!

The reason?


The Special Ingredient


See all the bubbles in this sourdough starter? Add it to your wheat or spelt flour in the evening, and you’ve got a light, bubbly waffle batter all ready for breakfast in the morning.

If you tried to make these same 100% whole wheat waffles without the sourdough starter, there’s no way they’d turn out light and airy. They’d hit your plate with a thud, and you’d be chewing all morning.


Our once a year Vermont organic maple order takes place every spring. View more details here for local pick ups around TN, or here to have your order shipped.



The Science That Makes Sourdough Super Healthy


Our great-grandparents knew what they were doing when they made breads and the like – pancakes, waffles, muffins – by the traditional method of sourdough leavening. While the flour rests in the moist culture, beneficial bacteria go to work. They break down the difficult-to-digest gluten in the wheat, reducing it drastically, and they make minerals available to your body that would otherwise pass right through you.

Grain, especially the bran portion, is high in an antinutrient called phytic acid. Phytic acid can be blamed for all kinds of harm done to our bodies, that is, unless it is neutralized by a long fermentation, soaking, or souring process (as in sourdough). Phytic acid (the villan in this drama) grabs on to calcium, magnesium, and other minerals and blocks your body from absorbing them. So even though you may be eating a diet that’s rich in minerals, your body can’t take them in when phytic acid is present.

Over time, this can lead to serious mineral deficiencies, tooth decay, and even a slowed metabolism. The slowed metabolism is because your body is trying to preserve the dwindling supply of minerals that it has.

The overnight souring of these waffles will neutralize most of the phytic acid, making them much easier to digest. You should be able to notice a light, satisfied feeling in your gut instead of the heavy feeling you may experience from other breads.


cooking a perfect waffle

sourdough waffle with syrup


I’ve been making sourdough breads and things for years, so I may have taken something for granted in my explanation that you have a question about. Or maybe you have something to add here that I’ve left out. I’d welcome your comments below.



Recipe adapted from

Ingredients to combine at night:

1/2 cup butter, melted and cooled to room temperature

1 cup milk

1 cup sourdough starter (how to make) (where to buy live or dry)

1 teaspoon Celtic sea salt

1 tablespoon rapadura, honey, or sweetener of choice

1 1/2 cups freshly ground whole wheat flour (My friend uses spelt, normally I’d use soft white wheat, but I have so much Prairie Gold hard white wheat on hand that I’ve been making mine with this. All that to say you can use most any kind of wheat for waffles. They aren’t fussy.)


Ingredients to add in the morning: 

2 eggs

1/4 teaspoon baking soda

plenty of pure maple syrup for drizzling



1. At night, combine the milk, butter, sourdough starter, salt, sweetener, and flour in a medium sized mixing bowl. This batter will rise overnight, so be sure there’s enough space in the bowl to accommodate. Cover the bowl with a plate or a sheet of plastic wrap.

2. Leave the covered bowl of batter out at room temperature overnight.

3. In the morning, preheat your waffle iron. It doesn’t take long to mix up the batter.

4. Then put two eggs in the vita-mix or blender, add the baking soda, and pour in the entire bowl of batter that you mixed the night before. You can also beat the eggs and baking soda in by hand, but it’s much easier if your blender can do it for you, and the eggs end up being more evenly combined this way. Plus it’s easier to pour the batter right from the blender. My vita-mix can blend two full recipes at a time.

5. Butter the waffle iron or oil it lightly with coconut oil. Do this before pouring each waffle.

6. Pour the batter onto the waffle iron and cook according to the manufacturer’s instructions. This is the waffle maker I have – and love – but if I had the opportunity to get a different one, it would be this double waffle iron. Our family can eat waffles much faster than I can make them!

7. Serve with plenty of pure maple syrup for drizzling. Check our current order forms for the best of the best maple syrup from Vermont, and it’s organic too!

You can also pour the batter onto a hot buttered griddle for some fantastic pancakes.

Yup. They're 100% whole grain.

Sourdough Waffle


Picture Note:  All waffles and pancakes on this page were made with freshly ground 100% Prairie Gold hard white wheat flour, available on our order form for local pick up here, or for shipping here.



Highly Efficient Gluten Degradation by Lactobacilli and Fungal Proteases during Food Processing:  New Perspectives for Celiac Disease

Weston Price Foundation: Living With Phytic Acid

Whole Grains Council: Research Sheds Light On Gluten Issues



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