Low Carb Waffles

We have all been ripped off.

Waffles have ripped me off! I have been jipped by a breakfast item. This is not as pathetic as it sounds.

I take great pride in my appetite. My ability to wolf down a pint of Arctic Zero is second to none, and I eat entire heads of cauliflower like it’s nobody’s business. So I have a question to ask the waffle manufacturers of the world: How do you expect us to eat one measly waffle?

I don’t mean one batch of waffles. Not a grid of waffle-y goodness fresh out of the iron. We’re talking a quarter of the thing that comes out of the waffle maker. That means you’re not allowed to eat 75% of the actual waffle.

So that lame little fragment of a waffle is the expected serving size. You are supposed to limit yourself to, like, three bites of breakfast bliss. That is not cool, Waffle Making People. Not cool.

I will not accept this. This is not okay. I will fix it. I will fix it for the good of all of my fellow waffle lovers. We will be deprived no more.

So what is my solution? I remembered in my breakfast-minded brain a fantastic waffle recipe from Heather I used to make. I had no interest in the low carb aspect of it at the time, but, with a few tweaks, it’s ready.

I present to you… the Waffle. With a capitol W. This is a big deal folks.

The Waffle is an actual full-sized waffle (ehem, waffle manufacturers of the world) where you actually get to eat the entire thing. It’s grain free, gluten free, low carb, and only 100 calories. For the whole thing. All four of these waffles.

Do you the only thing that could make this better? Topping it with bananas foster. I know, I know. Kelly, enough about the bananas foster already. Okay! I get it.

It’s waffle time now.

Low Carb Waffles

Although these waffles make a delicious, nutritious,a dn super easy breakfast, I love to enjoy them under a batch of bananas foster for an afternoon snack. Waffles are for any time of the day! Everyone knows that. Feel free to pay around with mix-ins such as chocolate chips, dried fruit, chocolate chips, fresh berries, chocolate chips… 

Adapted from Heather Eats Almond Butter

Makes 1 full waffle

Nutritional Comparison:

Low Carb Waffles

(Calculated with egg whites)

Serving size: 1 full waffle

Calories: 121

Fat: 2.5 grams

Net Carbs: 3 grams

Protein: 20 grams


Generic Belgium Waffles

Calories: 390

Fat: 19 grams

Net Carbs: 47 grams

Protein: 8 grams



3 egg whites, or 2 egg whites plus 1 whole egg

2 Tablespoons of coconut flour

2 Tablespoon milk of choice (I used unsweetened almond milk)

1/2 teaspoon baking powder

sweetener to taste, optional (I used 1 packet of stevia)


Whip 2 of the egg whites to stiff peaks. You can either use a hand mixer, an egg beater, or a whisk if you want a workout. Once you have stiff peaks, stir in the coconut flour, milk of choice, baking powder, sweetener, and either 1 whole egg OR 1 egg white (depending on how much fat you want the waffles to have. I have used both successfully.). Heat up your waffle iron to the highest temperature, and grease or spray it with nonstick spray. Pour in the batter (You can do it in two batches if you need to.), and cook in the waffle iron until browned, about 3-4 minutes. Pull it out, top as desired, and eat!

Remember, bananas foster makes everything better. Even waffles. Just a thought.

-Kelly M.



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  1. melissa says

    are the reasons you can make your foods so low calorie and still healthy all because of the coconut flour?
    if so that is amazing!

    • says

      Thanks for the question! Coconut flour REALLY helps with the nutritional profile of my recipes because it is lower calorie/higher protein/grain and gluten free. The lack of added fat and sugar helps me keep my recipes light, too, but I do love me my coconut flour! I hope you have a lovely day!

    • says

      I don’t believe in net carbs, if something is 19g of carbs but the label says 3 net carbs, then there are 3 good carbs and the rest are bad carbs so to me its not a low carb at all

  2. Mary Cat says

    Will your recipes work with almond or chickpea flour? For some reason I find the texture of coconut flour really strange!

  3. Missy says

    I love these waffles!!! They are my new favorite breakfast food. I went by your recipe but used Bob’s Red Mill Whole Wheat Pastry Flour and used the whole egg on the 3rd one added to the batter. I have a large Belgium waffle maker and this recipe makes 2 just fine. (I tried to cram it all in on the first attemp and made a huge mess!). I would definely recommend this recipe, with a little butter on top and some great maple flavored (sugar free) syrup, to anyone watching carb and sugar intake (or anyone else who loves waffles…). Thanks again for the great recipe!!!

    • says

      You totally made my dau. THANK YOU SO MUCH!!! I am so so glad you like these waffles as much as I do! Thanks for telling me what you subbed as using wheat flour rarely works in place of coconut flour, so it is great to know that works here! Thank you so much again, and I hope you have a lovely day!

  4. Cheryl says

    These did not work at all. Used 1 T of soy flour and 1 T of whole wheat. I ended up adding 3 more T of whole wheat before they resembled a waffle…..without, they looked like a flat baked egg white. After doctoring they tasted good and were light. I knew that there was no way it would not taste like egg without more flour of some kind. This is the weirdest recipe!

    • says

      HI Cheryl. I’m sorry these did not work for you, but you simply cannot substitute coconut flour out for anything and expect the results to be edible. Coconut flour has very unique properties, and changing the flour will almost always ruin the recipe. Have a lovely day!

  5. Pie says

    I love how people change the entire recipe and then complain that the recipe does not work. I followed the recipe you posted exactly and the results were marvelous. This is just what I was looking for. I topped with bananas and salted caramel sugar free Torani syrup. You rock!

    • says

      Haha. I cannot tell you how much I appreciate this! Regardless of how much people change my recipes (which is sometimes beyond the point of recognition), I still feel somewhat responsible when they come back and tell me their attempts did not work. Thank you so much for the reassurance, and I’m just thrilled you enjoyed the waffles!

  6. Cory says

    I followed the directions very closely and for my milk I used heavy whipping cream to bump up the fat content, yet my waffle came out very eggy tasting. I also only cooked it for 3 minutes, so that may have a part in it. Any suggestions?

  7. Kylee C. says

    Would this recipe work with Almond flour? Also, where do you get your coconut flour, I can’t seem to find it in any of the stores around where I live! :(

    • says

      Hi Kylee! Unfortunately, no, this recipe will not work with almond flour. I buy my coconut flour either at Whole Foods or online at iherb.com. Hope this helps!

  8. says

    Almost a year later, and I’m just now getting this pingback. WordPress is sloooooow. Hope you’re still enjoying your waffle – the whole thing. Take that frozen Eggos!

    PS Dear Ben & Jerry and all other manufacturers of ice-cream, a pint does not = 4 servings. It’s ONE. 😉

  9. Beth says

    WOW!!!!!! This is ahhhhhhmazing!!!! I wanted to say that you CAN replace coconut flour with OAT flour!!! I did 1 extra tbsp of oat flour on my second batch for a thicker waffle:) ummm but can I just say this was A fitness freak, eating clean womans dream!!!!and I just can’t thank you enough for making a clean and friggin delicious breakfast yummy!! I did put PB2 (45 calorie peanut butter for 2 tbsp) and your banana fosters on top….DAYUM!!! This will be my staple breakfast! God bless you Kelly!!! Keep writing your fantastic witty blogs and to die recipes!!!!

  10. katie says

    Just tried these after a morning run. they are so yummy….the batter was not at liquidy so it was hard to pour onto the waffle maker but i think ill just add more milk next time. thank you for this protein packed and low carb recipe!

  11. Paula says

    We just had these for Mothers Day breaky topped with strawberries, pineapple chia yoghurt & honey!! Totally delish & healthy! I am gluten & lactose intolerant & alway love it when I find something simple & tasty that ticks all the boxes! Thanks soooo much, well done!! I can’t wait to try some of your other recipes Kelly, u rock!! :)

  12. says

    Tried these this morning. I liked them. Thought it was very good. My husband is apparently not a coconut flour fan, however. He said they turned to powder in his mouth. I agree that coconut flour is a bit weird and dry. This is the best coconut flour waffle recipe I have yet to try though. (Yesterday’s I had to scrape out of the waffle iron!) Thank you!

  13. Phil says

    I made these tonight as a “dessert waffle” topped with strawberries and whipped cream–I used half-and-half as my milk and these came out really good. I also used the whole egg instead of a 3rd egg white. In regards to appearance, they came out perfect looking. Having never used coconut flour, I wasn’t sure what to expect, but I was pleasantly surprised.

    My wife didn’t like it–she did think it was too “eggy”, but I didn’t really think that at all. Definitely noticed the coconut flavor and texture a little bit, but I like coconut, so it was fine to me.

    Best part was that this was so easy to do! Looking forward to trying this for breakfast w/sugar free syrup! Thanks so much!

  14. Jackie says

    Hi Katie!
    These look amazing! I just have one question. Did you calculate the nutrition info with the 3 egg whites or the 2 egg whites and whole egg?
    (btw I LOVE your blog! Your amazing!)

  15. Maria says

    I made these the other night with the two whole eggs and almond flour (it’s what I had on hand) and they were really, really good. The idea of fluffing the egg whites is key. Are they eggy? Yes, but in the most delicious of ways. Had them with a mix of peanut butter + almond milk heated up to resemble syrup. Thank you very much!

  16. Kris R says

    Kelly –
    Thank you for introducing me to coconut flour! I made your recipe as written, with two egg whites and one whole egg, and we love that waffles are back on the menu. :) So good……

  17. Nydia Green says

    I made these for my kiddos and they loved them! Never knew any difference of flavors. Thank you so much. I was wondering if you had any suggestions for a savory option for waffles like for dinner. I greatly appreciate your feedback thanks again!

  18. Sarah says

    I just tried this recipe and I loved it! Unfortunately when I made my first waffle, it came out a little too eggy for me. But the second time I tried, I ran out of baking powder and substituted it for baking soda plus lemon juice. I then added some poppy seeds and some lemon zest and it tasted great! Topped with some pure vermont maple syrup mixed with some lemon juice it was great! Thanks a bunch for posting the recipe, I look forward to making more of your posts.

  19. Charlotte says

    Hey! I made this recipe once with another flour (i think oat flour) and it turned out just fine! Just wanted to know what is so special about coconut flour? I can’t get it where I live:(

    • says

      Thanks for the heads up about the oat flour! Coconut flour is delicious, low carb, and high fiber. I just love the stuff. I get mine online at iherb.com (you can use coupon code EFI540). Hope this helps!

  20. Laurie says

    Thank you for this recipe!!! I am trying to lower my carb intake – but I LOVE waffles!!!

    My best friend and I just tried this – we added a less then a teaspoon of vanilla to the recipe. It taste like coconut custard pie!!


  21. Lauri says

    These made an almighty mess in my waffle maker! I used 3 egg whites and didn’t stir too much, as I didn’t want to deflate them. Otherwise, I followed the recipe to a T. Did I try to open the waffle maker too soon? The light had gone off, and that usually means the waffle is done. I opened it and pulled it apart, and it opened with two half waffles stuck to each side of the maker. Just my luck. :)

  22. Jeff says

    Just tried these low carb waffles… fantastic! They ain’t Waffle House, nor my usual homemade…. BUT, they AIN’T bad! I think next time, I will try toasting them a bit when they come off the iron. I DID miss that “crisp” feeling.
    My wife was diagnosed with diabetes about 7 months ago. She HAD to make some diet and exercise changes, and I followed along (I was not “the picture of health” either). She has lost about 50 lbs (from 180) and I have lost about 40 lbs (from 220). Imagine THAT, move more and eat less and you lose weight (WHO KNEW!?!). We missed our waffles, she gave me a COOL 2-at-a-time waffle iron about a year before her diagnosis that has recently been gathering dust…. nice to “fire it up” again!


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