Keto Coconut Flour Waffles {nut-free, stevia only, GAPS, low-carb, Paleo}

Megan Lunch Foods, Treats, Whole Food Recipes 19 Comments

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

These Keto Coconut Flour Waffles are soft, tender, have a great interior texture and are perfect topped with lots of butter and berries or a simple berry-stevia sauce (sauce recipe tips below). The waffles are nut-free and sweetened with only stevia; so they’re easy on digestion yet super satisfying when you want that carb-like-food! They’re also a great source of healthy fat, protein and fiber. Keto Coconut Flour Waffles are Paleo, Low-Carb & GAPS-friendly.

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These waffles are also great smothered with lots of butter and a bit of peanut butter! Don’t feel limited: Even try this Keto Chocolate Sauce on there, oh yeah. AND, I grandly love savory waffles: Top these lovelies with scrambled eggs, butter, sea salt, diced tomatoes, crumbled bacon and cheese and fresh herbs. Go sweet or savory; you can’t go wrong with waffles!!

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Make Ahead Options

Waffles are also great when you’re on the go. Fold these tender waffles around your favorite deli meat: Turkey, avocado, lettuce — yum! Or: bacon, cheese and tomato — yum! Use them for lunches. Make the whole batch at breakfast and grab them for snacks when you need them.

In the same vein of convenience, one great feature of this batter is that it KEEPS in the fridge. Here’s what we do: Make a batch of batter. Pour it into a 4 cup mason jar. Place in fridge. In a.m., plug in waffle iron. Make waffles (=zero work each morning). We do this 6 mornings a week in our home! Each morning the toppings vary; but the base is always the same and always zero work.

Therefore, this recipe is also a Make Ahead Keto, Paleo, GAPS, Low-Carb Breakfast option!!! 🙂

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Other great toppings we love? I LOVE stirring a teeny bit of stevia into real probiotic sour cream or whipped cream. Sometimes I make it chocolate whipped cream; (I recommend putting this Fair Trade Cocoa on auto-ship by using the Subscribe and Save feature. You can set the subscription for every few months, or however often you need your cocoa!) This makes for a rich, satisfying, Keto eating experience that leaves the eater feeling SO satisfied. You can also drop a few berries or shave an unsweetened chocolate bar on top. Additional options in the savory department: butter, sea salt, fried eggs, green onions, sausage, salsa or pesto. SO many options!

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When I created this recipe it was with the direct intent to make more Keto recipes that do not contain erythritol or almond flour. Here’s why:


As you know, this recipe is nut-free! It’s hard to find Keto, GAPS, Paleo recipes that are nut-free, and it’s an important subculture, if you will, of recipes. As great as nuts are, nuts aren’t great for everyone! They can tax the digestive system and prevent wellness. Coconut flour, for those whose bodies do well with coconut, which is most people, is a low-allergy food that provides dietary fiber and an ingredient “tool” to make nut-free Paleo bread, nut-free Keto bread and nut-free GAPS bread, or bread-like foods. I’m super glad coconut flour exists, because even if it isn’t amazing on its own, this recipe really transforms it — high in fat, lots of protein, and voilà: We have a simple recipe, soft texture and a bread-like treat for breakfast, or any meal, that isn’t full of foods you have to moderate.

This recipe does contain butter or ghee; but if you can’t have dairy, definitely you can sub in coconut oil.

Also, see more about the risks of eating too many almonds here.

Stevia Sweetened Only

Not everyone’s bodies do well with polyols, or alcohol sugars. Sweeteners like erythritol cause GI distress to most people with compromised health, actually! While I’m glad polyols exist (they’re a tool, too), I don’t think they’re ideal to eat everyday. Ideally low-carb sweeteners that are needed for their effect on a baked good’s texture are reserved for special occasions.

Conversely, while a few sensitive individuals are definitely sensitive to stevia, most people are not. I’ve experimented with stevia for years, to see if it affects my sleep or my blood sugar levels. Personally, I have found stevia to be an ally only; and for that I am SO grateful.

This recipe is for all of you out there who feel like I do: ‘Please, more recipes with just stevia (no erythritol) and more nut-free recipes for Keto, Paleo and GAPS Diet folks who need REALLY easy-to-digest, low-allergy ingredients!!’

The Texture

Lastly, the texture. These waffles are soft. I’m cool with that. They’re yummy, and you’ll enjoy them, especially with special toppings on top. You can’t get a crispy exterior with this waffle recipe because the recipe is completely low-starch. Not only does our family enjoy this recipe as-is, I’m grateful, as the cook, that the whole recipe is made in the blender (one bowl, if you will); so no stiffened egg whites (which is how some waffle recipes achieve the crispy texture) also means one less step for the cook!

And the soft texture means also, like I mention above, that these waffles can double as tender sandwich bread: Use them for lunches as well as for breakfast.

Enjoy these!!

Keto Coconut Flour Waffles {nut-free, stevia only, GAPS, Paleo, low-carb}
Prep Time
10 mins
Total Time
10 mins
Cauliflower rice helps to make the texture of these waffles just right. I buy frozen cauliflower rice, simmer it for 10 minutes (in 1-1/2 cups water); then I strain it in a fine mesh colander. You can use any cooked cauli rice; just pack it into your 1/2 cup measuring cup to measure.
Servings: 4 large waffles, or 8 smaller ones
Author: Megan
  • 8 eggs
  • 3/4 cup ghee or unsalted butter melted and cooled slightly
  • 1/2 cup coconut flour
  • 1/2 cup cauliflower rice cooked and strained (pack it in the measuring cup to measure)
  • 1/8 teaspoon sea salt
  • 15 drops liquid stevia or 1/16 teaspoon powdered stevia (or less, to taste)
  1. If eating immediately, plug in waffle iron to preheat. Or make waffle batter ahead of time, and refrigerate batter until ready to use. It keeps well in the fridge for several days.
  2. Place all ingredients in a high-powdered blender and puree until smooth, stopping to scrape down the sides once with a rubber spatula, as necessary.
  3. Pour the batter into the waffle iron, filling the hot plate only 2/3 full (batter will expand a lot), and cook according to manufacturer’s instructions.
  4. Top with LOTS of butter and berries. (Or make a simple berry sauce by combining berries in saucepan with a small amount of water and stevia. Heat and serve.)
Recipe Notes

Find the waffle iron I use and love here. It's non-stick, with a ceramic coating, and a great price.


Keto Coconut Flour Waffles {nut-free, stevia only, GAPS, low-carb, Paleo} #keto #waffles #coconutflour #nutfree #stevia #paleo #gaps #lowcarb #ketobreakfast #gapsdiet #lowcarbbreakfast

Comments 19

    1. Post

      I’m so happy for you, Renee!!! Yay! I remember the days, too, when I could only have duck eggs (or haha, I’d buy quail eggs, too, for variety!) It’s always so nice when our options open up! Enjoy!!

    1. Post

      Oh good, Linda!! I hope you enjoy these!! Coconut flour has its own unique challenges, just like each grain-free flour. It’s so unique to work with, but that can be part of the fun and success when we get it right. 🙂

  1. I love that you explained the reasons behind no nuts and sugar alcohols. That makes so much sense! I do best with stevia too. I think it’s so neat that you used the cauliflower in these waffles, it must help make the texture so lovely with the coconut flour.

    1. Post

      Thank you, Emily! I do like the texture, and that can be hard with coconut flour. My family always helps me know when it’s not quite right. 😉 It IS so nice to have gentler ingredients, and coconut flour is one of the best for low-carb baking. 🙂 (I know we both love cassava for complex carbs!)

    1. Post
    1. Post

      Joni, it’s its own beast, not a perfect grain-free flour when experimenting, but it’s a great tool in an established recipe or if you’re willing to figure it out. I also like how affordable it is. I hope you enjoy this recipe and using it!!

  2. I love this recipe! The cauliflower rice is such a great idea. I hadn’t thought about using waffles for a sandwich, but that’s brilliant. We’re always looking for good on-the-go meals. Thanks!

  3. I love coconut flour waffles and they are a breakfast staple in our house. However, i have never tried adding cauliflower into the mix. Love the idea and can’t wait to give it a try.

  4. I’m so excited about the hidden cauliflower in these! Figuring out creative ways to use cauliflower is one of my favorite things, and this doesn’t disappoint! I know you’re a pro-waffle maker, so I can’t wait to give these a try!

    1. Post

      Hi Carla, it’s a good question. 🙂 But no, coconuts are fruits. They digest much differently than nuts, and for most people are more gentle.

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