Low-Carb Almond Flour Protein Waffles
⏱ 20 min💪 20g protein per waffle🔥 ~375 cal🍽 4 waffles
Most low-carb waffles fail because almond flour has no gluten to hold a crisp shell. Four eggs and a third of a cup of whey fix that, giving enough protein structure to set against the iron instead of steaming into a soft square. These come out at 20g protein and under 5g net carbs each. Do not open the iron early, that is where almost every soggy keto waffle comes from.
Ingredients
- 1 cup blanched almond flour (112g)
- 1/3 cup unflavored or vanilla whey isolate (40g)
- 4 large eggs
- 1/4 cup full-fat sour cream
- 3 tablespoons salted butter, melted and slightly cooled
- 2 tablespoons unsweetened almond milk
- 2 tablespoons allulose
- 1 teaspoon baking powder
- 1 teaspoon vanilla extract
- 1/2 teaspoon fine sea salt
Instructions
- Preheat the waffle iron on a medium-high setting and grease it well, even if it is nonstick, since almond flour batter sticks more than wheat batter.
- Whisk the almond flour, whey isolate, allulose, baking powder, and salt together in a bowl.
- In a second bowl, beat the eggs, sour cream, melted butter, almond milk, and vanilla until smooth.
- Pour the wet into the dry and stir just until combined, then let the batter rest for 5 minutes so the almond flour hydrates and thickens.
- Cook one quarter of the batter at a time for 4 to 5 minutes, keeping the lid closed the entire time, until steam stops escaping and the waffle releases without resistance.
- Cool finished waffles on a wire rack rather than stacking them, then refrigerate for up to 4 days or freeze between sheets of parchment for up to 2 months and reheat straight from frozen in a toaster.
Tips
- Resist checking at two minutes. Almond flour waffles are structurally fragile until the outside sets, and lifting the lid early tears the waffle in half and dumps the crumb onto the plates.
- If they taste eggy, it is almost always underbaking. Run them an extra minute past when you think they are done, since the browning is what converts that egg flavor into a toasted one.
- For savory waffles, drop the allulose and vanilla and add 1/2 cup shredded sharp cheddar and 2 tablespoons chopped chives. Net carbs stay about the same and they make a good sandwich bread.
FAQ
- How many net carbs per waffle?
- Just under 5g net carbs. Almond flour supplies most of it at about 3g net per waffle, with the whey, eggs, and sour cream making up the rest.
- Can I use coconut flour instead of almond flour?
- Not at a one to one swap. Coconut flour absorbs roughly four times the liquid, so you would need about 1/4 cup plus two extra eggs, and the texture ends up drier.
- Can I make these as pancakes?
- Yes, but thin the batter with 2 more tablespoons of almond milk and cook them small, about three inches across. Larger pancakes tear when you flip them because there is no gluten holding the center.
- Do these freeze well?
- Very well, and reheating in a toaster gets them crisper than they were fresh. Freeze them flat on a sheet first, then bag them, so they do not fuse into a block.
