Keto waffles became really hot in the low carb community last year. In fact, they were so popular waffle makers were selling out. I had to order the ever-popular Dash mini waffle maker on back order last year. These keto waffles, aka chaffles, finally gave people living the keto or low carb lifestyle the options of eating delicious and crispy waffles that also function as bread, pizza crust and taco shells.
What is a chaffle? What is a proffle?
The chaffle is a waffle made primarily with cheese instead of all-purpose flour that is used in the classic homemade waffle. Majority of chaffle recipes do use additional ingredients like almond flour and egg. I think chaffles taste great, but I don’t like the calories that come with the cheese and I also really limit the amount of dairy in my diet. A recipe yielding two chaffles delivers around 300 calories and 12 g of carbs.
How do these macros sound for three waffles??? 27 g protein, 2.1 g carbs, 1.1 g fat and only 131 calories!!! Protein waffles taste just as great, if not better in my opinion, as chaffles and they are just as versatile. Not only are these waffles a delicious high protein breakfast, but they make perfect sandwich buns and taco shells. Check out my recipe for a savory and sweet sausage breakfast sandwich.
Our keto protein waffles “proffles” are easy to make and with only four ingredients your waffles will be ready to enjoy in a matter of minutes!
Protein powder is the key ingredient in this recipe. There are multiple types of protein powder available on the market and they all can be used in protein baking. Whey and casein powder are made from milk protein and are the most popular, but you can also find vegan options made from hemp, pea or rice. However, when following recipes that use protein powder it is extremely important to use the type of protein powder that is utilized in the recipe. Whey protein bakes completely different than casein. Casein powder is lighter and fluffier and works great in creating a pudding like texture. Usually, whey protein is heavier and denser than casein protein. You’ll find whey protein is utilized more often in recipes requiring heat.
Baking with protein powder:
Protein powder is not just for quick and delicious protein shakes. You can incorporate protein powder into snacks, desserts, muffins, bread and into a whole lot of other creative recipes. I keep plain, chocolate and vanilla flavors in the pantry and I only use these two best brands of protein powder. The whey protein I use Isopure zero carb. It’s a high-quality product and bonus….no carbs! Ascent Native Fuel micellar casein powder is my go-to for recipes that utilize casein protein.
Tip for using protein powder to replace flour in a recipe:
For every 1 cup of nut flour or coconut flour in a recipe you can replace it with 1/3 cup protein powder.
The four ingredients in my proffles:
1. Whey protein
2. Casein protein
4. Egg white- the egg white is the binding ingredient in the waffle.
I’ve been eating these protein waffles every morning. Recently, I had an emergency situation arise. I ran out of eggs and we are under quarantine, so no store run option right now. I ended up substituting ground flax seed for the egg white. To replace one egg white, take 1 tablespoon of ground flax seed and 3 tablespoons of water and stir in a saucepan on the stovetop for a few minutes. The texture becomes thicker and more gelatinous and can be used as the binding agent in the waffle. Follow the protein waffle directions below but add an extra 3 tablespoons of water to the batter. This batter will be thicker than when using an egg white and will only yield two waffles vs three. Tip: use nonstick cooking spray before every waffle used with flax seed. I find it sticks to the waffle iron if you don’t. My preference is using egg white, but this is an option if you get into a bind???? The picture below is of my latest flax seed protein waffle.
Keto Protein Waffles "Proffle"
- 1 egg white
- 1/4 cup water
- 10 g Isopure whey protein powder creamy vanilla
- 20 g Ascent Native Fuel Micellar Casein Protein Powder
- Heat waffle maker and spray with non-stick cooking spray
- whisk egg white
- add water and whisk again
- add whey protein and casein powder and blend until thoroughly mixed
- pour batter into hot waffle iron
- cook for 3-4 minutes or until desired crispiness
- Each sandwich has 2g Net Carbs