High Fiber Pumpkin Spice Waffles for First Trimester (Pregnancy-Safe & Freezer-Friendly!)

I turn to these High-Fiber Pumpkin Spice Waffles when even putting on sweatpants feels like a mission. 

I first tried making them after reheating my High-Fiber Pumpkin Spice Pancakes from a freezer batch, thinking, “Why can’t waffles be just as gentle?”. The answer is: they can be.

The aroma of pumpkin and warming spices fills the kitchen while the batter cooks, grounding you in a moment that’s all about nurturing your body and spirit.

Why These Pregnancy and Postpartum-Friendly Pumpkin Spice Waffles Are Good For You & The Baby

What makes these waffles so perfect is more than just the cozy flavors. The pumpkin adds fiber and moisture, the whole-wheat flour supports gentle digestion, and a touch of natural sweetness from maple syrup and brown sugar keeps you energized without a sugar crash.

They’re freezer-friendly, which means you can make a batch on a higher-energy day and have a warm, comforting breakfast waiting for you when your energy dips.

Topping them with whipped cream, pumpkin seeds, and a drizzle of maple syrup makes them feel like a treat, while still being entirely pregnancy-safe and nourishing.

Prep Time: 10 minutes / Cook Time: 15-20 minutes / Total Time: 25-30 minutes
/ Yields: 4-5 large waffles

Ingredients (This is It!)

For the waffles:

• 1 1/2 cups whole-wheat flour or all-purpose flour
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1 teaspoon pumpkin pie spice
• 1 1/4 cup milk or dairy-free milk of your choice
• 1/2 cup pumpkin purée (not pumpkin pie filling)
• 1/4 cup melted unsalted butter or coconut oil
• 2 tablespoons maple syrup or honey
• 2 tablespoons light brown sugar
• 1 large egg

For the toppings:

• Canned whipped cream (you can also use homemade, but I don't need the noise of a mixer on top of everything else LOL!)
• Pumpkin seeds
• Sunflower seeds
• Ground cinnamon
• Maple syrup

Preparation Instructions

1. Preheat your waffle iron. In a large bowl, whisk together the flour, baking powder, salt, and pumpkin pie spice.
2. In a separate medium bowl, whisk together the milk, pumpkin purée, melted butter, maple syrup, brown sugar, and egg.
3. Pour the wet ingredients into the dry ingredients. Whisk until just combined. The batter will be a little lumpy, but that's what you want! Do not overmix.
4. Once your waffle iron is hot, pour about 1/2 to 3/4 cup of batter into the center, depending on the size of your waffle iron. Close the lid and cook for 4-6 minutes, flip over, and cook for another 1-2 minutes or until golden brown on both sides. 
5. Remove the waffle carefully and repeat with the remaining batter.
6. Serve the waffles warm, topped with a dollop of whipped cream, a sprinkle of pumpkin and sunflower seeds, and a dusting of cinnamon. Add maple syrup to taste. Enjoy!

Tips & Variations For the Best Pregnancy-Safe Breakfast Pumpkin Spice Waffles

• Pumpkin-banana waffles: Mash 1/2 ripe banana and reduce the pumpkin purée to 1/4 cup. Mix until well combined and whisk with the milk, butter, maple syrup, sugar, and egg for a pumpkin-banana flavor combo. 
• Skip the whipped cream: Plain Greek yogurt or cottage cheese is a great creamy swap for canned whipped cream. 
• More toppings: Chopped pecans, dried cranberries, chopped dates, raspberries, and sliced bananas add more flavor and texture. 
• Use add-ins: Fold 1/2 cup mini chocolate chips, shredded coconut, dried cranberries, or chopped pecans into the batter. 
• Grease it: Prevent any sticking by lightly greasing the waffle iron with cooking spray or butter before pouring in the batter.

What to Serve With These Pumpkin Spice Waffles

Here are my favorite ways to enjoy them: 

• With my Decaf Pumpkin Spice Latte or Starbucks Copycat Turmeric Golden Milk Latte for extra fall flair. 
• If I'm craving matcha, with my Iced Dalgona Matcha Latte or Anti-Inflammatory Pistachio Matcha Latte. 
• With a glass of almond milk or a cup of tea.
• Spread with some 1-Ingredient Peanut Butter, Sugar-Free Almond Butter, or High-Fiber Pistachio Butter. 
• With a spoonful of my Chocolate Hazelnut Spread for something a little more indulgent. 

How to Store & Reheat these Pregnancy Waffles with Pumpkin Spice

• Fridge: Place cooled waffles in an airtight container with a paper towel and store for up to 4 days.
• Freezer: Waffles freeze wonderfully! Place cooled waffles on a baking sheet in a single layer and freeze for about 1 hour. Once they are firm, individually wrap them with plastic wrap and transfer them to a freezer-safe bag. Freeze for up to 2 months.
• Reheating: Sprinkle with 1/4 teaspoon milk or water and microwave in 15-second increments until warm. You can also pop them into the toaster. You can also reheat them straight out of the freezer. 

FAQs about these Pumpkin Spice Waffles for Pregnancy & Postpartum

1. Are waffles safe to eat during pregnancy?

Yes — waffles are safe during pregnancy when made with pasteurized dairy or plant-based milk. This recipe uses whole wheat flour, pumpkin, and gentle spices to make them both nourishing and easy to digest.

2. Why is pumpkin good for pregnancy?

Pumpkin is packed with vitamin A, fiber, and potassium, which support digestion, skin health, and your baby’s developing vision.

3. Can I freeze homemade waffles for later?

Absolutely! These pumpkin spice waffles are freezer-friendly — just cool completely, wrap individually, and freeze for up to 2 months. Reheat in a toaster or microwave straight from frozen.

4. What are healthy waffle toppings for pregnancy?

Top with Greek yogurt, nut butters, pumpkin seeds, or fresh fruit for added protein, fiber, and healthy fats. Skip heavy syrups.

5. Can I make these waffles dairy-free?

Yes! Substitute the milk with oat milk or almond milk, and use coconut oil instead of butter.

6. What makes these waffles high in fiber?

Whole wheat flour and pumpkin puree provide natural fiber, which helps ease constipation and bloating — two common first-trimester challenges.

A Note From My Chaotic Kitchen

I know the first trimester can feel like a haze of fatigue, nausea, and strange cravings. These waffles meet you where you are.

Every bite is a reminder that small, mindful moments of care for yourself are still possible, even when life feels a little out of control. They’re my favorite way to start the morning, paired with a cozy sweater, a quiet kitchen, and the reassurance that you’re giving your body exactly what it needs. 

For more fall breakfast recipes for pregnancy, check out my Cinnamon Pumpkin Banana Bread, Banana Date Walnut Bread, and Pumpkin Cranberry Muffins with Oat Crumble.