Keto Coconut Flour Waffles: A Nut-Free, Low-Carb Delight

For those seeking a satisfying, low-carb alternative to traditional waffles, keto coconut flour waffles offer a delicious and versatile solution. These waffles are not only keto-friendly but also often paleo, gluten-free, and GAPS-friendly, making them suitable for a variety of dietary needs. They are a great source of healthy fats, protein, and fiber, providing a nutritious and filling meal option.

Why Coconut Flour?

Many keto recipes rely heavily on almond flour. However, nuts can be problematic for some individuals, potentially taxing the digestive system. Coconut flour emerges as a valuable alternative. For those who tolerate coconut well, it's a low-allergy food that provides dietary fiber and serves as a versatile ingredient for creating nut-free breads and bread-like foods.

Two Approaches: Cream Cheese or Cauliflower Rice

This recipe offers two variations to accommodate different dietary needs and preferences.

• The Primary Recipe (with Cream Cheese): This version utilizes cream cheese for a rich and satisfying texture.
• The Alternative (GAPS Diet-Friendly): This variation replaces cream cheese with butter or ghee and cooked cauliflower rice, which is pureed into the batter. For a dairy-free option, coconut oil can be substituted for butter.

Make-Ahead Convenience

One of the most appealing aspects of this recipe is the ability to prepare the batter in advance. The batter can be stored in the refrigerator for several days, making it a convenient option for busy mornings. Simply make a batch of batter, pour it into a jar, and store it in the fridge. In the morning, preheat your waffle iron and cook the waffles.

Cooked waffles can also be frozen for longer storage. Wrap them well and freeze them, then defrost in a toaster oven or microwave for about 30 seconds when ready to eat.

Read also: Easy Low-Carb Cheese Crackers

Serving Suggestions

Keto coconut flour waffles are incredibly versatile and can be enjoyed in numerous ways.

Sweet Toppings

• Classic: Syrup, butter, and fresh berries are always a winning combination.
• Berry Sauce: Create a simple berry sauce by combining berries in a saucepan with a small amount of water and stevia.
• Peanut Butter and Butter: Smother the waffles with butter and a bit of peanut butter.
• Keto Chocolate Sauce: Drizzle with keto-friendly chocolate sauce.
• Sweetened Sour Cream or Whipped Cream: Stir a small amount of stevia into real probiotic sour cream or whipped cream. For a chocolatey twist, add cocoa powder.
• Unsweetened Chocolate: Shave an unsweetened chocolate bar on top.

Savory Toppings

• Scrambled Eggs: Top with scrambled eggs, butter, sea salt, diced tomatoes, crumbled bacon, cheese, and fresh herbs.
• Other Savory Options: Consider butter, sea salt, fried eggs, green onions, sausage, salsa, or pesto.

Beyond Breakfast

These waffles aren't just for breakfast! They can be used in various other meals:

• Lunch: Fold the waffles around your favorite deli meat, such as turkey, avocado, and lettuce, or bacon, cheese, and tomato.
• Dinner: Use waffles instead of unhealthy fast food or convenience items.
• Snacks: Make a batch at breakfast and grab them for snacks throughout the day.
• Breakfast Sandwich: Use savory keto waffles as bread to hold a cooked egg and a sausage patty. Dip the breakfast sandwich into sugar-free maple syrup.
• Ice Cream Sandwich: Use waffles as the "bread" for an ice cream sandwich.

Sweetener Options

The choice of sweetener depends on your dietary preferences and how your body reacts to different sweeteners.

• Keto and Low-Carb: Stevia or pure monk fruit are recommended, with erythritol as an optional addition for a more traditional texture.
• Paleo and Gluten-Free: Maple sugar or coconut sugar can be used, but it's optional and can be omitted for GAPS.

Texture

The texture of the waffles varies depending on the recipe version and the inclusion of granulated sweetener.

• With Granulated Sweetener (Keto and Paleo): These waffles have a crispy exterior and a tender middle.
• Stevia-Only Version: These waffles have a softer texture.

The tender texture of the stevia-only version makes them a good substitute for sandwich bread.

Read also: Keto Calorie Counting: A Detailed Guide

Crispy Texture Tips

• Ensure the waffle iron is properly preheated.
• Grease the waffle iron sufficiently.
• Cook the waffles until they turn golden brown and slightly crispy.
• Carefully measure ingredients to avoid too much moisture in the batter.

Recipe

Keto Coconut Flour Waffles (Nut-Free, GAPS, Paleo, Low-Carb)

High in protein and good fats, these waffles are a healthy and versatile option for any meal.

Prep Time: 10 minutesCook Time: 5 minutesTotal Time: 15 minutes

Course: Breakfast, Dinner, Lunch, SnackCuisine: AmericanKeyword: Coconut flour, keto, low carb, paleo, wafflesServings: 4 large waffles, or 8 smaller onesCalories: 194kcalCost: $6

Ingredients:

• 8 eggs
• 8 ounces cream cheese, softened (OR see Paleo/GAPS variation below)
• ½ cup coconut flour
• 2 Tablespoons low carb sweetener for Keto, maple sugar/coconut sugar for Paleo, and omit for GAPS
• 2 Tablespoons butter, melted and cooled (omit for Paleo/GAPS version)
• ½ teaspoon baking soda, sifted (optionally, omit for GAPS)
• ⅛ teaspoon sea salt
• 15 drops liquid stevia or 1/16 teaspoon powdered stevia (or less, to taste)
• Cooking spray, melted coconut oil, or melted butter, for greasing the waffle iron

Instructions:

1. If eating immediately, preheat waffle iron. Or make waffle batter ahead of time, and refrigerate batter until ready to use.
2. Place all ingredients in a high-powered blender and purée until smooth, stopping to scrape down the sides once with a rubber spatula, as necessary. Alternatively, use a food processor and mix thoroughly. A bullet or blender may also work.
3. Pour the batter into the waffle iron, filling the hot plate only ⅔ full (batter will expand a lot), and cook according to manufacturer’s instructions.
4. Cook for 3 to 4 minutes, or according to your waffle iron's instructions, until golden brown and slightly crispy.
5. Serve waffles warm, topped with butter and berries, sugar-free chocolate spread (keto “Nutella”), almond butter, or peanut butter. Or make a simple berry sauce by combining berries in saucepan with a small amount of water and stevia. Heat and serve.

Paleo/GAPS Diet Variation (No Cream Cheese):

• Cauliflower rice: Cauliflower rice helps to make the texture of these waffles just right. Buy frozen cauliflower rice, simmer it for 10 minutes (in 1-½ cups water); then strain it in a fine mesh colander. You can use any cooked cauli rice; just pack it into your ½ cup measuring cup to measure.

Ingredients:

• In place of cream cheese: Use ¾ cup unsalted butter or ghee, melted and cooled slightly; use coconut oil for dairy-free.
• ½ cup cauliflower rice, cooked and strained; pack it in the measuring cup to measure

Instructions:

1. Follow the instructions above, but add in the two ingredients listed here.
2. Omit the cream cheese and the extra 2 tablespoons of butter listed in the original recipe.

Notes:

• Always grease the waffle iron, even if it's non-stick.
• Let the batter rest for 5 minutes to allow the coconut flour to absorb the liquid.
• If you want to keep these waffles crispy, place waffle disks into preheated (350°F) oven.

Nutrition Facts (Per Waffle):

Calories: 194kcal | Carbohydrates: 3g | Protein: 13g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 327mg | Sodium: 235mg | Potassium: 181mg | Fiber: 5g | Sugar: 1g | Vitamin A: 475IU | Vitamin C: 9.7mg | Calcium: 54mg | Iron: 2mg

Freezing and Storing

• Refrigerating: Store leftovers in an airtight container in the fridge.
• Freezing: Let waffles cool completely, then store in a freezer-safe bag or container.
• Reheating: Simply remove one or two frozen waffles at a time and pop them in the toaster or toaster oven, cook them in a panini press, or an air fryer, or microwave them.

Additional Tips and Considerations

• Don't Overmix: When mixing the batter, be careful not to overmix, as this can result in tough waffles.
• Waffle Iron Instructions: Always read and follow your waffle iron's instructions.
• Baking Soda vs. Baking Powder: Baking soda is not a 1:1 replacement for baking powder.
• Keeping Waffles Warm: Keep cooked waffles warm in a toaster oven set on low-medium heat, in the oven on a baking tray (baking sheet), or in a slow-cooker set to low.
• Vanilla Extract: Pure vanilla extract has the purest taste, but vanilla extract or vanilla essence both work well.

Other Nut-Free Keto Recipes

• Keto Orange Creamsicle Cake (also Paleo, GAPS)
• Keto Tahini Brownies (also Paleo, GF)

Read also: Magnesium Supplements for Keto

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