Low carb, keto friendly waffles with only 3 ingredients, sugar free, wheat flour free, gluten free, nut free, coconut free, with a dairy free version, and also diabetic friendly!
Keto / low carb
These easy waffles contain 3 basic ingredients and one more ingredient which is salt or sweetener depending on whether you want sweet or savory waffles.
The three main ingredients are egg yolks, butter and baking powder.
These waffles are ideal for those who have allergies to nuts or coconut.
It often happens to have egg yolk leftovers when I make some recipes that only require egg whites such as are Sandwich Buns, Ladyfingers or Macaroons.
You may wonder if the smell of the egg is strong in these waffles..
The answer is no!
However, if you're very sensitive, you can add vanilla extract to the sweet version or some apple cider vinegar to the salty version.
You may even wonder if the mixture thickens without adding any flour..
The answer here is yes!
The egg yolks have coagulating properties and in combination with the baking powder the mixture binds just fine and becomes very fluffy during baking.
Yolks are ideal on a ketogenic diet for their macronutrients and that's one of the reasons I always try to consume yolks in some way.
Most of the nutrients in an egg are found in the yolk and offer many benefits, such as:
Lower risk of gastrointestinal discomfort.
Strengthened immune system. Lower blood pressure.
Reduced risk of vision problems.
According to the United States Department of Agriculture, a raw yolk from a typical large egg provides the following:
55 calories
2.70 g of protein
4.51 g of fat
184 milligrams (mg) of cholesterol 0.61 g of carbohydrate
0.10 g sugar
0 g of dietary fiber
Egg yolks contain at least seven basic minerals, including:
calcium
iron
magnesium
phosphorus
potassium
sodium
zinc
Egg yolks are an abundant source of many vitamins, especially fat-soluble and water-soluble.
The following table describes the vitamin content of a large (17 g) egg yolk.
Thiamine 0.030 mg
Riboflavin 0.090 mg
Nicotinic acid 0.004 mg
Vitamin B-6 0.060 mg
Vitamin B-12 0.332 micrograms (mcg) Vitamin A 64.8 mg
Vitamin E 0.439 mg
Vitamin D (D-2 and D-3) 0.918 mcg Vitamin K 0.119 mcg
Duck, quail, goose and turkey eggs may contain higher levels of vital nutrients than chicken eggs.
Yolk against egg white
Compared to the 2.7 g of protein in the yolk of a large egg, the egg white provides 3.6 g.
While egg white provides more protein, yolk contains almost all fat-soluble and water-soluble vitamins and minerals.
Research shows that eating whole eggs has more significant benefits than eating only egg whites.
Source:
MedicalNewsToday.com Medical Review by Natalie Olsen, RD, LD, ACSM EP-C - Written by Jennifer Huizen on November 1, 2019
Keto Waffles With 3 Ingredients
Servings 2
• Ingredients:
4 / Egg yolks
15 g / Melted butter*
1/2 tsp / Gluten free baking powder
+
(1 pinch of salt for a savory version or 2 tsp / Erythritol-stevia blend 1:1 for a sweet version)
• Optionally:
1/2 tsp / Homemade vanilla extract Or
1/2 tsp / Apple cider vinegar
• Instructions:
1 Preheat a waffle iron.
2 In a small bowl, mix the yolks, the melted butter and the baking powder with a fork.
*Note:
• Butter can be replaced with odorless coconut oil.
3 Add salt or sweetener or even vanilla extract or apple cider vinegar depending on whether you want sweet or savory waffles.
4 Spread half of the mixture on the appliance and bake for 2-3 minutes or until golden.
5 Continue with the rest of the batter.
• Serve and enjoy!
Sweet waffles can be served with whipping cream and strawberries or blueberries, powdered sweetener and cinnamon or melted chocolate (> 85% cocoa), even with keto ice cream!
Savory waffles can replace bread, or become buns for sandwiches!
Tip.
If there is no waffle maker you can divide the mixture into 2 muffin tins and bake in the oven.
They will be like buns.
Of course it is advantageous to double or triple the ingredients in this case.
Macros for 1 serving:
Protein: 5.5 g
Carbohydrates (net): 1.5 g
Fat: 15 g
Energy: 163 Kcal
Any nutritional analysis (macros) is based on an estimate calculated by the "Cronometer" application for the ingredients of each recipe. Differences can arise for a variety of reasons, such as product availability and food preparation. There is no guarantee that this information will be accurate.
I am not a nutritionist. If you have strict dietary needs I always recommend using an online nutrition calculator to calculate your totals using your exact brands you're using in this recipe as values may vary per brand.
Always keep in mind that ingredient replacements can change the outcome of the recipe in terms of taste, texture, appearance and of course macronutrients.
According to the current copyright law (N.2121/93), the republishing of part or the whole text, photos or videos as well as the rest of the article of this recipe is prohibited without the written permission of the author. It is also prohibited to use the recipes for commercial or other reasons and to exploit them in any way, without the written permission of the author.