Low Carb Keto Coconut Flour Protein Waffles

These easy Low Carb Keto Coconut Flour Protein Waffles make a satisfying breakfast with 17 grams of protein and just 4 grams of net carbs per serving. They cook in about 5 minutes, and you can make them sweet or savory with one simple change to the waffle batter.

Keto Coconut Flour Waffles

Many low-carb waffle recipes rely on almond flour or cheese. My recipe does not have either.

This one needs only four main ingredients: eggs, plain Greek yogurt, whey protein powder and coconut flour, plus salt.

The result is a versatile batch of gluten-free coconut waffles for breakfast, lunch or a quick sandwich.

I used my Mini Dash waffle maker, which cooks four small waffles at a time. This recipe made eight waffles total, and one serving is two waffles.

Top the sweet version with butter and fresh berries, or turn the savory waffles into a hearty meal with eggs, avocado or bacon.

Why You’ll Love These Low Carb Waffles

• Quick and easy: Prep time is only 5 minutes, and cooking takes about 5 minutes.
• High in protein: Each two-waffle serving provides 17 grams of protein.
• Low in net carbs: One serving has 4 grams of net carbs.
• Sweet or savory: Add vanilla stevia for sweet waffles or Italian seasoning for a savory flavor.
• Great for meal prep: Store the cooked waffles in the fridge, then reheat them in a toaster or toaster oven.
• Gluten-free: Coconut flour replaces wheat flour, and the recipe uses no almond flour.

From Cloud Bread Waffles to Coconut Flour Protein Waffles

I adapted this recipe from my cloud bread waffles, but I needed to make some important changes to get the right texture.

The original savory recipe used sour cream and a full cup of cheddar cheese and I wanted to reduce the fat. Once I removed the cheddar and replaced the sour cream with plain nonfat Greek yogurt, the balance of protein, fat, moisture and dry ingredients changed.

The whey protein powder helps replace some of the structure the cheddar provided, but too much can make waffles dry or rubbery.

Coconut flour is also extremely absorbent and cannot be added cup for cup like regular flour. I adjusted both until the batter spread easily in the waffle iron and cooked into waffles that held together.

The final balance-⅓ cup whey protein powder and 3 tablespoons coconut flour-gave me the best result. I do not recommend casually adding more of either ingredient because even a small change can affect the texture.

Is Coconut Flour Good for a Keto Diet?

Coconut flour can fit into a keto or low-carb eating plan when the serving size and total carbs work for your needs.

In this recipe, each serving has 6 grams of total carbohydrates and 2 grams of fiber, for 4 grams of net carbs.

Coconut flour absorbs much more liquid than wheat flour and works especially well with eggs.

That is why this recipe uses only 3 tablespoons with six eggs and Greek yogurt. Do not substitute it in equal amounts for another flour; the batter would likely become too thick and dry.

Can I Just Add Protein Powder to Waffle Batter?

Protein powder is not a direct substitute for flour. Too much whey in a standard waffle mix can create dry, dense or rubbery waffles. It needs enough moisture and the right balance of dry ingredients.

Different protein powders absorb liquids differently, so a plant-based powder or whey/casein blend may alter the batter and final texture. Plain whey works best for the sweet or savory options.

Ingredients and Substitutions

Eggs: Six eggs provide structure, moisture and protein.

Plain nonfat Greek yogurt: This adds moisture without the cheddar used in my cloud bread waffles. Full-fat Greek yogurt may also work but will change the nutrition.

Whey protein powder: Use plain powder for maximum flexibility. Vanilla whey could work for sweet waffles, but not the savory version.

Coconut flour: Measure and level each tablespoon. Almond flour is not an equal substitute.

Salt: A small amount balances the flavor in both versions.

Optional flavoring: Use vanilla stevia or another sweetener for sweet waffles. A little vanilla extract adds flavor but not much sweetness. Add Italian seasoning for savory waffles.

This recipe is not dairy-free or paleo as written. Dairy-free alternatives may change the consistency and have not been tested.

How to Make Protein Waffles With Coconut Flour

Whisk all the ingredients together in a large bowl until well combined, or add them to a blender and blend until smooth. Preheat your waffle iron according to the manufacturer’s instructions.

If your waffle maker is not nonstick, lightly grease it with cooking spray, coconut oil, butter or ghee.

Add enough batter to cover each section without overfilling it. The batter spreads easily. Close the iron and cook until the waffles are set and golden brown. Opening it too early can cause them to split.

Waffle makers vary in size and temperature, so your exact cooking time and yield may be different. I made eight small waffles in a Mini Dash waffle maker that cooks four at a time.

Sweet and Savory Waffle Ideas

For a sweet breakfast, add vanilla stevia and serve with butter, sugar-free maple syrup, strawberries, blueberries or whipped heavy cream.

For savory waffles, add Italian seasoning and serve with eggs, avocado, bacon or cream cheese. They can also replace bread for a low-carb breakfast sandwich.

Storage and Reheating

Cool the waffles completely, then refrigerate them in a gallon-size zip-top bag or airtight container. For the best texture, reheat in a toaster or toaster oven. A microwave will warm them but will not make them as crisp.

For longer storage, place cooled waffles in the freezer with parchment between the layers, then reheat from frozen.

Frequently Asked Questions

Are protein waffles actually healthy?

“Healthy” depends on your needs and overall eating pattern. These waffles provide 17 grams of protein, 2 grams of fiber and 4 grams of net carbs per serving. They are also Midlife Macro Approved.

What is the secret to making good coconut flour waffles?

Use the exact amount of coconut flour, keep enough moisture in the batter and allow the waffle iron to finish cooking before opening it.

Coconut flour is highly absorbent, so small measurement changes can have a big effect on taste and texture.

How do you keep low carb waffles crisp?

Preheat the waffle maker completely and grease it lightly if required by the manufacturer. Cook until golden brown and the steam has mostly slowed before lifting the lid.

Transfer finished waffles to a wire rack instead of stacking them, since trapped steam softens the edges. If necessary, crisp them in a toaster oven before serving.

Low Carb Gluten Free Keto Coconut Flour Waffles