The One Ingredient an Inflammation Expert Wants You To Add to Your Pancakes and Waffles

Whipping up a batch of cozy Sunday morning waffles typically entails tossing together your standard baking ingredients—flour, eggs, and milk to make a smooth and creamy batter. However, according to Caroline Margolis, RD, a registered dietitian at Lifeway Foods, you’re missing one key ingredient in the mix: kefir, which she says is the key to making waffles that are fluffier and more gut-friendly.

To help us get started, Margolis was kind enough to share her scrumptious from-scratch berry kefir waffles recipe, saying that because it’s doctored up with microbiome-boosting kefir, your gut will reap both prebiotics and probiotics from this tasty brekkie. Nine ingredients is all you need, and no more than 15 minutes of your time to prepare these gut-healthy waffles in a jiffy.

(A quick note before we dig in: If you’re feeling like homemade waffles are just not on the proverbial table given your morning routine, know that there are plenty of frozen waffle brands that are packed with gut-friendly goodness, too. Banza’s Homestyle Protein Waffles are packed with 10 grams of protein per serving; Evergreen’s waffles are filled with fiber and come in delicious flavors like Peanut Butter Banana Bread.)

The gut perks of these berry kefir waffles

1. They’re rich in probiotics

According to Margolis, adding a splash of kefir is one of the most underrated ways to boost the gut health benefits of a batch of homemade waffles. Need some inspiration? Say no more. This berry kefir waffle recipe is a one-stop shop for a nutrient-rich breakfast that provides an excellent source of protein and antioxidants thanks to ingredients like almond flour, berries, and—you guessed it—kefir.

So, why do we love kefir so much? It’s a fermented product associated with positive health outcomes. “In addition to providing a great fluffy texture to the waffles, the long fermentation process of kefir enriches the content of vitamins B1, B12, K2, folic acid, and calcium, which are nutrients needed for bone, cardiovascular and brain health,” Margolis says.

2. They have prebiotics that also support gut health

Kefir isn’t the only star of the show. In fact, the ingredient’s benefits are further emphasized thanks to the presence of almond flour, a type of prebiotic fiber. “The almond flour in the recipe also provides a good source of gut nourishing prebiotic fiber, important to feed to probiotics in our gut and the fiber also keeps us satisfied,” Margolis says.

3. They’re loaded with tons of antioxidants

For even more delicious flavor, these waffles are loaded with berries (strawberriesandblueberries, a longevity booster), which she says are a key source of antioxidants, particularly of one compound called anthocyanins, which give berries their red and blue color. “Anthocyanins are being studied for their brain health benefits, particularly to memory and cognition as we age,” Margolis explains.

4. They have tons of protein

According to dietitians, getting 25 to 40 grams of protein is ideal for breakfast. The good news? Many of the ingredients in these berry kefir waffles are rich in protein and amino acids, aka the building blocks of just about every bodily function. A cup of Strawberry Lowfat Kefir contains a whopping 10 grams of protein; that alone is nearly a half of your recommended breakfast intake. Meanwhile, a 100-gram serving of almond flour contains more than 21 grams of protein. And, of course, eggs—nature’s multivitamin—are a great source protein with six grams of protein per large egg.

Put it all together and you’ve got the champion of healthy breakfast recipes. Hungry yet? Let’s get cooking.

Berry kefir waffles recipe

Yields 4-6 waffles

Ingredients1/2 cup chopped strawberries1/2 cup blueberries2 large eggs2 cups almond flour1 3/4 cup Strawberry Lowfat Kefir1/4 cup vegetable oil1 Tbsp cane sugar4 Tsp baking powder1/2 Tsp vanilla extractFresh berries for topping

1. Preheat the waffle iron. Meanwhile, in a small bowl, mix the oil, kefir, vanilla, and sugar together.2. In a large bowl, mix together the flour, baking powder, and salt. Pour the small bowl of wet ingredients into the dry ingredients and mix until smooth. Then, gently fold in the fresh berries.3. Pour the batter into the waffle iron and cook according to the iron’s instructions.4. Top cooked waffles with fresh berries, and a drizzle of your favorite maple syrup.

ICYMI, breakfast is the most important meal of the day: