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Basic Keto Waffles

This is one of my favourite Sunday breakfast recipes. I think everyone should know how to make low-carb waffles - they are easy to make and delicious! I originally created this recipe for the KetoDiet App: Vanilla Protein Waffles. It's one of the 238 low-carb, paleo / primal & keto-friendly recipes found in the KetoDiet App.

If you don't have protein powder, you can try my Basic Keto Pancakes batter or use more coconut or almond flour instead. The reason I use protein powder is that it helps with the texture and binding. If you are concerned about the health effects of protein powders, I recommend you have a look at this post by Mark Sisson and this overview of protein powders such as egg white, casein or pea protein powders. Do you use protein powder in low-carb recipes? What are your thoughts?

Also try: Double Chocolate Keto Waffles and Pumpkin Spiced Waffles.

Preparation time:

10-15 minutes

Nutritional values (per serving using coconut flour):

3.4 grams 2.9 grams 19 grams 21.3 grams 15.5 grams 299 calories
Total Carbs6.3grams
Fiber2.9grams
Net Carbs3.4grams
Protein19grams
Fat21.3grams
of which Saturated15.5grams
Energy (calories)299kcal
Magnesium16mg (4%)
Potassium317mg (16%)

Macronutrient ratio: Calories from carbs (5%), protein (27%), fat (68%). Using almond flour instead of coconut flour will slightly increase the net carbs per serving.

Ingredients (makes 2 servings):

Optionally serve with (per serving):
  • ¼ cup full-fat yogurt (+2.4 g net carbs per serving)
  • 2 tbsp soured cream / crème fraîche (+ 0.9 g net carbs per serving)
  • 2 tbsp cup creamed coconut milk (+ 1.6 g net carbs per serving)
  • ½ cup whipped cream (+ 0.8 g net carbs per serving)
  • 1 tbsp butter
  • 1 oz / 30 g berries (blackberries: + 1.2 g net carbs, raspberries: + 1.5 g net carbs, strawberries: + 1.6 g net carbs, blueberries: + 3.5 g net carbs per serving)
  • 2 tbsp Strawberry & Rhubarb Jam (+ 1.8 g net carbs per serving)
  • 2 tbsp Dark Cherry Chia Jam (+ 3 g net carbs per serving)

Tips for a coconut-free version: You can use almond flour instead of coconut flour. You'll need to use about twice the amount and/ or reduce the amount of liquids (almond milk) to achieve similar consistency.

Make sure you use kitchen scale for measuring all the dry ingredients. Using just cups may not be enough to achieve best results, especially in baked goods. Weights per cups and tablespoons may vary depending on the product/ brand. Instead of the listed sweeteners, you can try other healthy low-carb sweeteners from this list. The reason I'm using both Erythritol and stevia is to mask the aftertaste some of the sweeteners may have.

Instructions:

  1. Place all the dry ingredients in a bowl and mix well: coconut flour, whey or egg white protein powder, Erythritol, baking soda and cream of tartar. Sift the coconut flour (or almond flour) if needed.
    Note: Cream of tartar and baking soda act as leavening agents. This is how it works: To get 2 teaspoons of gluten-free baking powder, you need ½ a teaspoon of baking soda and 1 teaspoon of cream of tartar. Instead of this mixture, you can also use gluten and aluminum free baking powder.
  2. Cut the vanilla pod and use the tip of a knife to scrape the tiny seeds from inside the bean pod. Crack the eggs into another bowl, ...
  3. ... add almond milk, melted coconut oil, vanilla and stevia and whisk well.
    Instead of almond milk, you can use coconut milk or cream combined with water. For every cup of almond milk, use ¼ cup of coconut milk or cream combined with ¾ cup of water.
  4. Add the dry ingredients into the bowl with the egg mixture and combine well.
    Photo: Coconut flour (left), almond flour (right).
  5. Mix until well combined. If you are using coconut flour, the batter will be less runny than the almond flour version.
  6. Pour the batter in the waffle maker, close and cook for a minute or two. The exact time depends on the waffle maker (you can try this waffle maker).
  7. When done, place on a serving plate. Store any leftover waffles in an airtight container in the fridge for up to 5 days or freeze for longer. Try with full-fat yogurt, crème fraîche / soured cream, berries (blackberries are lowest in net carbs) or butter. You can make these in batches and freeze for up to 6 months.

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (19)

I usually love your recipes but these waffles just didn't turn out well. Half of it was stuck to the waffle maker and I got them out in pieces. Any ideas?

Reply

Sorry to hear that Bianca, it never happened to me. Were they cooked through? Could it be the protein powder - not all brands work well in recipes, at least I know that some don't work for Soul Bread and it may be the same case?

Reply

I love these and use them as my #cheatdaynocheatday meal! Thank you. Two questions, is one serving 1 or 2 waffles, and is there a way to make them crisp up? Mine end up yummy but soft instead of crisp like with regular waffles. I'm using coconut flour and no stevia (don't like the flavor). Does it maybe not have enough sweetner? (I'm clearly NOT a baker). Thank you so much!

Reply

Thank you Aymee! I think that that could be achieved with a different sweetener (Tagatose would help with that but is not easy to find) or make a more dense batter - add some almond or coconut flour. These are rather soft Smile I hope this helps!

Reply

I'm confused on the nutritional information. When I put the ingredients into My Fitness Pal it's calculating carbs (net) to be 22.6g.

Reply

Hi Lindsey, Chances are that what you calculated in MFP is wrong. MFP use a database that is based on user entries and is shared. What it means is that anyone can add anything and this often results in inaccurate data. If say, a user doesn't specify fibre or doesn't add accurate data, then it often results in wrong nutrition facts. We use a very accurate database that is not shared and every entry is verified.

Reply

Thank You for your response. What is the database that you use, something of the same nature? I would like to check it out. Also, do you normally calculate erythritol in your carb content, or no?

Reply

I used the KetoDiet app (our app) to calculate the nutrition facts. Our database uses the USDA database and other verified sources (not a "shared" database and it is publicly available). When it comes to Erythritol, most sources count it as zero because it doesn't affect blog sugar. However, I prefer to count carbs from all calories in erythritol (still very low) just to avoid overconsumption of sweeteners - more about this approach is here: ketodietapp.com/.../Top-10-Natural-Low-carb-Sweeteners

Reply

Awesome! Thanks so much for the info!!

Reply

Omg!!!!!! Yum I really want to try this! Love your blog, it's nice to find low carb recipes!

Reply

Thank you Coleen!

Reply

Hi, I tried these today with coconut and my batter was rather runny. Is coconut FLOUR not the same as finely ground desiccated coconut (I used a coffee grinder to make it as fine as possible)? I also tripled the recipe to make 6 servings. In the end, I cooked the batter as pikelets (small pancakes). Next time I'll try almond flour!

Reply

Hi Kathy, you are right, "coconut flour" is not the same as "shredded / desiccated coconut." The one I used in this recipe (coconut flour) is fine powder while the other ingredient (shredded coconut) has more fat and is not as fine. If you want to use shredded coconut, you'll have to double the amount and still grind it until fine - at least that's what I do if I run out of coconut flour Smile Or use almond flour instead...

Reply

I am allergic/ sensitive to casein so shouldn't use whey protein or casein and I have/ had estrogen sensitive breast cancer and can't use soy proteins, can I omit these from your waffle recipes?, do I need to substitute anything instead? Can I use your pancake mix instead, will they turn out ok, if I do??? I am going Keto on Monday (it is Sat today) and am trying to put some food away in the freezer for quick/ busy days and for bad days (I have multiple medical issues as well as my breast cancer). Thanx in advance

Reply

Hi Shazinoz, yes, you can use the pancake mix if you prefer that. I like the texture the protein powder gives them but it can be omitted. Or you can use egg white protein powder (e.g. Jay Robb). Hope you like them - they are perfect for freezing Smile

Reply

I don't know if I can buy egg white protein powder here in Australia??
I will have to look...
Thanks for the response.
I tried the pancake recipe and the texture is a bit funky.

Reply

Yes, this batter may be better for waffles while the other one is great for pancakes. I would check some of the online health stores? Smile

Reply

Love your keto pancakes and will have to give there a try! Which protein powder do you use?

Reply

Thanks Kim! I use Reflex natural (vanilla) or Pulsin (unflavoured). If you live in the US, Jay Robb is a great product.

Reply

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