Yield: 6 servings
5 from 5 votes

Waffle Crusted Chicken with Spicy Maple Sauce

Prep Time: 5 mins
Cook Time: 35 mins
Marinate: 1 hr
Total Time: 1 hr 40 mins
Course: Dinner
Cuisine: American
A healthier twist on chicken and waffles, these chicken cutlets are breaded with whole grain waffle crumbs and baked in the oven. The maple sauce is the perfect spicy-sweet compliment to the chicken.


For chicken:

  • 3 1 ½ lbs boneless, skinless chicken breast
  • 1 cup reduced-fat buttermilk
  • 1/2 tsp kosher salt
  • freshly ground black pepper
  • 1 large egg (lightly beaten)
  • dash of tabasco (optional)
  • 4 whole grain or multi-grain frozen waffles (lightly toasted and cooled (I like Trader Joe’s))
  • 1 tsp fresh thyme (chopped)
  • cooking spray

For sauce:

  • 1 tsp olive oil
  • 1 small garlic clove (finely minced)
  • 1/4 cup reduced sodium chicken broth
  • 2 tbsp pure maple syrup
  • 1 tsp apple cider vinegar
  • 1/4 tsp red pepper flakes
  • 1/2 tsp fresh thyme (chopped)


  • Cut the chicken into 6 (4-ounce) cutlets and place them in a shallow dish.
  • Pour the buttermilk over the chicken pieces, refrigerate and let them soak for at least 1 hour.
  • Preheat oven to 350 degrees.
  • Break the waffles into small pieces and pulse in a food processor until they resemble coarse crumbs.
  • Evenly spread the crumbs on a baking sheet and bake for 4 minutes. Set aside to cool.
  • Remove the chicken from the buttermilk, place on a paper towel-lined plate and pat the chicken with another towel to dry the surface of each piece. Discard leftover buttermilk.
  • Season both sides of the chicken with ¼ teaspoon (total) salt and pepper.
  • Put the egg and tabasco (if using), in a shallow dish or bowl. Combine the waffle crumbs, thyme, 1/4 teaspoon salt and pepper in another dish.
  • Working with 1 piece at a time, dip chicken in egg, then crumb mixture.
  • Transfer cutlet to a parchment lined baking sheet.
  • Lightly spray each piece with cooking spray.
  • Bake for 20 minutes, or until the chicken reaches an internal temperature of 160 degrees.
  • Let chicken rest for 5 minutes.
  • Meanwhile, heat small non-stick skillet over medium heat.
  • Add the olive oil and garlic and sauté the garlic until fragrant, about 1 minute.
  • Add the chicken broth, syrup, vinegar, red pepper flakes and thyme.
  • Bring the sauce to slow boil and allow it to reduce by half.
  • To serve, top each chicken piece with ½ tablespoon of sauce.


Serving: 1cutlet, 1/2 tbsp sauce, Calories: 251kcal, Carbohydrates: 16g, Protein: 28g, Fat: 8g, Cholesterol: 109mg, Sodium: 385mg, Fiber: 0.5g, Sugar: 7g
Blue Smart Points: 3
Green Smart Points: 3
Purple Smart Points: 3
Points +: 6