Here’s the short story about how I came up with my ketogenic waffles. Earlier this year, I tried the ketogenic (keto) diet for about 2 months. I wanted to experience this high-fat low-carb diet as a way of learning more about it. The keto diet restricts carbohydrates to 0%-10% of your daily caloric intake while fats make up 60% to 80%. During that time I restricted my diet to these keto-friendly foods.
One of the recipes that came out of my keto experience is this blueberry waffle recipe. Since grains are not a part of the keto diet, I used coconut flour. Coconut flour is extremely absorbent and just sucks up all the moisture around it. I did not know this fun fact about coconut flour, so my attempt at this recipe was….ummmm…extremely dry. A few tweaks later, I am ready to share this recipe with you. This recipe is also very high in protein; 18 grams of protein per serving to be exact.
Prep time: 10 minutes . Cook Time: 20 minutes . Yield: Serves 2
1/4 Cup Coconut Flour
1/4 Cup Plain Greek Yogurt (full fat)
1/2 Cup Blueberries
1 Tbsp Coconut Oil
1 Tsp Vanilla Extract
1 Tsp Gluten-Free Baking Powder
1/2 Tsp Cinnamon
4 Packets of Stevia
Pinch of Nutmeg
Zest from half lemon
Butter for topping
1. In a bowl, beat eggs, greek yogurt, coconut oil and vanilla extract.
2. In another bowl, combine dry ingredients and blueberries; stir in egg mixture until blended.
3. Pour 1/3 cup of batter per waffle onto preheated lightly greased waffle iron. Cook 3-4 minutes or until golden brown. Serve warm with butter and your favorite ketogenic syrup like Lakanto Maple Flavored Sugar-Free Syrup.
Nutrition per 2-Waffle serving (no butter or syrup): 337 Cals; 21g Carb; 4g Fat; 18g Protein; 10g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer