Can waffles be low-calorie? Absolutely! I wanted to embrace the flavors of fall fully and came up with these delicious, heart-shaped low-calorie pumpkin waffles topped with sweet, indulgent toppings. The idea was actually my husband’s, and after borrowing a waffle iron from his parents, I took on the challenge of creating a low-calorie pumpkin waffle recipe, and I must say—it was a success!

It was a chilly Sunday afternoon, with a light drizzle and the wind blowing outside. I wasn’t in the mood to go anywhere, so I decided to spend some time in the kitchen experimenting with a low-calorie pumpkin waffle recipe. I cut down on sugar and butter since pumpkin is naturally sweet and thick. My goal was to keep the recipe low-calorie without sacrificing flavor, and I’m happy to report that it worked out perfectly!

To make things even easier, I prepared the prickly pear cactus jam and condensed milk a few days ahead of time. Both make fantastic toppings for pancakes or toast, and it’s always great to have them on hand. If you come from the East, you’ll know that condensed milk is a must-have. For those who grew up in the USSR/Russia, this blue and white can is a nostalgic reminder of simpler times.

The Cactus Jam Adventure

I didn’t originally plan to make cactus jam, but I bought prickly pear cactus fruits on a whim to try something new. Once I realized you can’t eat them raw without removing all the seeds (and there are many!), my husband and I both had the same idea—let’s turn them into jam! Although I don’t make jam often, I was excited to use the cactus fruits, and the result was even better than expected. This jam is one of the best I’ve ever had!

Both the cactus jam and condensed milk pair beautifully with the pumpkin waffles. Since I aimed for a low-calorie version, I opted for toppings that balanced out the sweetness. You can use either fresh or canned pumpkin for the waffles, though I personally prefer fresh, which I roasted first.

Pumpkin Waffles Recipe
Here’s how you can make these delicious and low-calorie pumpkin waffles with homemade prickly pear cactus jam and condensed milk:

Ingredients for the Waffles:

• 1/2 small Hokkaido pumpkin or 1/2 cup canned pumpkin

• 1 teaspoon vegetable oil

• 1 egg

• 1 1/2 tbsp brown sugar

• A drop of vanilla extract or 1 vanilla pod

• 2 tbsp melted butter

• 120 ml or 1/2 cup milk

• 80 grams or 1/3 cup whole wheat flour (you can use all-purpose flour too)

• 1 teaspoon baking powder

• 1 teaspoon cinnamon

• A pinch of salt

For the Condensed Milk:

• 1 cup or 200 grams powdered sugar

• 1 cup or 200 ml milk

• 0.7 oz or 20 grams butter

For the Prickly Pear Cactus Jam:

• 4 medium-sized prickly pear cactus fruits

• 1 tablespoon lemon juice

• 1/2 cup or 100 grams brown sugar

• 2 tablespoons pectin sugar

Instructions:

Making the Waffles:

1. If using fresh pumpkin, preheat the oven to 180°C (350°F). Halve the pumpkin, remove the seeds, and rub it with vegetable oil. Place the pumpkin in a baking dish, round side up, with a bit of water in the dish. Bake for 45 minutes or until tender. Let cool, peel the skin off, and puree the flesh.

2. If using canned pumpkin, simply whisk together the egg and sugar, then add the rest of the ingredients, including the pumpkin. Mix until the batter is smooth.

3. Preheat the waffle iron and pour the batter in the center. Cook for about 2 minutes or until they reach your desired level of crispiness.

For the Condensed Milk:

1. In a pot, heat the powdered sugar, milk, and butter over low heat. Stir occasionally, waiting for it to boil. Once it starts to foam, increase the heat to medium.

2. Let it cook for 10 minutes, then remove from heat and place the pot in a container filled with cold water. Allow it to cool and thicken, then store it in a jar in the fridge.

For the Prickly Pear Cactus Jam:

1. Sterilize your jar by boiling it for 10-15 minutes.

2. Cut the cactus fruits in half, remove the flesh and seeds, and mash it through a strainer.

3. In a pot, heat the mashed cactus with lemon juice and sugar, bringing it to a boil. Stir constantly for 10 minutes.

4. Add pectin sugar and stir until dissolved. Boil for an additional 2 minutes, then transfer to a jar and allow it to cool.

Serving: Once the waffles are ready, top them with a generous amount of condensed milk and prickly pear cactus jam. Enjoy!

These waffles are a wonderful, low-calorie way to enjoy the flavors of fall, and they make a fantastic addition to your brunch table. Plus, both the cactus jam and condensed milk will last for weeks in the fridge, ready to be enjoyed on pancakes or toast!

Let me know if you have any questions or need more details. Enjoy your fall brunch!

P.S. If you’re looking for a heart-shaped waffle iron, I recommend this model—it’s a fun addition to your kitchen. Plus, I’ve been listening to Save It for a Rainy Day, which perfectly matches the cozy autumn vibes!