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Keto Coconut Flour Waffles are perfect topped with syrup, butter and berries or a simple berry-stevia sauce (sauce recipe tips below). These low carb waffles are nut-free, 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.
Two versions of this recipe: Keto, Paleo and GAPS
I made two versions of this recipe so it’s more allergy-friendly for those who are sensitive.
You’ll see the Ingredients and Instructions below in the recipe, but here’s what to expect:
- For those who digest cream cheese well, the primary recipe uses cream cheese.
- The alternative (GAPS Diet) version (See the Recipe Notes) uses butter or ghee + cooked cauliflower rice (that gets puréed into the batter). (For dairy-free, use coconut oil in place of butter).
You’ll see these variations below as you read the recipe. 🙂
Can the waffles or the batter be made ahead of time?
One great feature of this batter is that it KEEPS in the fridge. Yes, you can make the batter ahead of time!
Here’s what we do: Make a batch of batter. Pour it into a 4 cup mason jar. Place in fridge. In the morning, plug in your waffle iron. Make waffles (=zero work each morning). We do this 6 to 7 mornings a week in our home! Each morning the toppings vary, but the base is always the same and always zero work.
You can also make these waffles, wrap them well and freeze them. Simply place in toaster oven or microwave for about 30 seconds to defrost.
Pre-made waffles are great when you’re on the go:
- For lunch, fold these tender waffles around your favorite deli meat: Turkey, avocado and lettuce is great.
- Or: bacon, cheese and tomato.
- Use waffles for a super easy dinner instead of buying unhealthy fast food or convenience items.
- Make the whole batch at breakfast and grab them for snacks when you need them.
Refrigerate leftovers with a small square of parchment paper between each one, in a sealed container.
Yes, this recipe makes a great Make-Ahead Keto, Paleo, GAPS, Low-Carb breakfast option.
What toppings are good?
These waffles are great smothered with lots of butter and a bit of peanut butter! Also try this Keto Chocolate Sauce!
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.
I also love savory waffles: Top Keto Coconut Flour Waffles with scrambled eggs, butter, sea salt, diced tomatoes, crumbled bacon and cheese and fresh herbs.
Additional options in the savory department: butter, sea salt, fried eggs, green onions, sausage, salsa or pesto.
Go sweet or savory; you can’t go wrong with waffles! So many options.
When I created this recipe, it was with the direct intent to make more Keto recipes that do not contain 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.
What sweetener is used in this recipe?
Not everyone’s bodies do well with polyols, or alcohol sugars. Sweeteners like erythritol can cause GI distress to some people with compromised health. While I’m glad polyols exist (they’re a great cooking tool, too), I appreciate recipes without them or when they’re optional.
For Keto and Low Carb: This recipe uses stevia or pure monk fruit, and erythritol is optional. I do recommend the erythritol version if it agrees with you for the very best traditional texture.
For Paleo and GF: Use maple sugar or coconut sugar. But it’s optional and can be omitted for GAPS. If you can have it, that bit of granulated sweetener is a great addition to the recipe, so do include it. The unrefined sugar helps to create the best texture, not just sweetness.
What’s the texture like?
It depends which version of this recipe you make.
The Keto and Paleo versions that contain a granulated sweetener have a crispy exterior and a tender middle.
The stevia-only version of these waffles have a soft texture. This tender version of the recipe means the waffles double really well as sandwich bread: Use them for lunches as well as for breakfast. Fold the waffles over, around your favorite savory fillings.
Keto Coconut Flour Waffles (nut-free, GAPS, Paleo, low-carb)
- waffle iron
- 8 eggs
- 8 ounces cream cheese , softened (OR see Recipe Notes for Paleo/GAPS version if you don't digest cream cheese well)
- ½ cup coconut flour
- 2 Tablespoons low carb sweetener for Keto, maple sugar/coconut sugar for Paleo, and omit for GAPS
- 2 Tablespoons butter , melted and cooled (omit this ingredient if making the Paleo/GAPS version below in Recipe Notes)
- ½ teaspoon baking soda , sifted (optionally, omit for GAPS)
- ⅛ teaspoon sea salt
- 15 drops liquid stevia or 1/16 teaspoon powdered stevia (or less, to taste)
- 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.
- Place all ingredients in a high-powdered blender and purée until smooth, stopping to scrape down the sides once with a rubber spatula, as necessary.
- Pour the batter into the waffle iron, filling the hot plate only ⅔ full (batter will expand a lot), and cook according to manufacturer’s instructions.
- Top with 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.)
Paleo/GAPS Diet Variation (no cream cheese)Cauliflower rice helps to make the texture of these waffles just right. I buy frozen cauliflower rice, simmer it for 10 minutes (in 1-½ cups water); then I strain it in a fine mesh colander. You can use any cooked cauli rice; just pack it into your ½ cup measuring cup to measure. INGREDIENTS
- In place of cream cheese: Use ¾ cup unsalted butter or ghee, melted and cooled slightly
- ½ cup cauliflower rice, cooked and strained; pack it in the measuring cup to measure
Find the waffle iron I use and love here. It's non-stick, with a ceramic coating, and a great price.
Love nut-free recipes? Here are some others you’ll enjoy:
- Keto Orange Creamsicle Cake (also Paleo, GAPS)
- Keto Tahini Brownies (also Paleo, GF)
Oh my – so delectable looking! My only issue is that right now I’m off of eggs, but I could make these for others in my family.
Yang @ Yang's Nourishing Kitchen says
Wow, I am going to try this! My husband laughs about the waffles I make, because they are too healthy – but I make waffles rarely. Yours just got to another level! I am so in for cauliflower waffles! <3 <3 <3
Margaret Sanders says
Have you tried raw monkfruit as a sweetner yet? I saw it at Whole Foods and was wondering how it would do in bake goods.
Hi Margaret, yes, you can use pure monk fruit concentrate in place of stevia, or if it’s a blend with erythritol, you can use it in that role (larger quantity).
Renee Kohley says
Oh gosh what a great list of ingredients – so wholesome! I can have duck eggs now, so I am definitely making these soon! Thank you!
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!!
linda spiker says
These look great! Love that they are grain free. The only grain free I have made were made with a cassava almond flour mix. Can’t wait to try coconut flour!
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. 🙂
Emily @ Recipes to Nourish says
I love that you explained the reasons behind no nuts and sugar alcohols for some. That makes so much sense! I do best with stevia. I think it’s so neat that you used just coconut flour.
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!)
Making waffles with cauliflower is genius! Love that these are low carb and I NEED to get a waffle maker.
Is there a reason you cant’ just use cooked cauliflower instead of ricing it? It all gets blended up…
You can, absolutely, if you cook, smash, then measure it! 🙂
Joni Gomes says
These waffles look great! I need to get some coconut flour.
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!!
Carol Little R.H. @studiobotanica says
Wonderful recipe~ love using coconut flour. Amazing that this one also includes cauliflower!
Pinning to make asap!
Kathryn W says
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!
Great, Kathryn! I love doing that too (the sandwich option)! Everyone loves it, and it fills them up contentedly, which is a big accomplishment with kids and all homemade food!! 🙂 Thanks for commenting! I hope you get to do it! 🙂
Raia Todd (@RaiasRecipes) says
I NEVER would have thought there was cauliflower in these! They look amazing!
Haha, it’s so mild tasting and creamy. Thanks, Raia!
Jessica Haulbrook says
How did you get them to be so fluffy? Mine turned out flat.
Hi Jessica, the difference may be from our waffle irons, if you have a different one than mine? That’s the only difference I can guess, if we both followed the recipe just so. My iron infuses so much steam while also getting the outside texture crispy (or at least non-stick), but really any waffle iron should do that. Yeah, I love the texture of these. Sorry for yours not being perfect!
What a lovely meal ! Love all the flavor and so healthy delicious too !
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.
Great, Yvonne! I hope you love the addition of cauliflower: the texture and overall outcome! 🙂
Lindsey Dietz says
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!
Yay, great! Thank you and enjoy!!
Maybe I’m just being blonde right now, but isn’t cocoNUT, a nut?
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.
Wow, these looks so golden, crispy and perfect! So perfect for all the summer berries right now!
Absolutely amazing way to use leftover cauliflower rice that I have all the time!
Yay, terrific! You’re right! I love re-purposing leftovers, so they’re even better! 🙂
Hi Megan, thank u for sharing your posts, they looks so good. Do u have the nutritional value of these waffles, like net carbs ect? kind regards, eline
Yes, the post is updated with it now. 🙂
Hi Megan, I was excited to try these and just made them for supper. They’re more like regular waffles than other coconut flour waffles I’ve tried before. I added a half teaspoon of cinnamon, and used the cauliflower variation. I’m glad for that option and it blended beautifully with an immersion blender. I subbed about ten drops of monk fruit extract for the stevia. My only reservation is that I have a non stock waffle iron, though it’s not conventional teflon as far as I know. They cooked up easily, so these may become a staple at our house too!
Great, Dorothy! Thanks for sharing your feedback and changes. I’m so happy you like the recipe!
Thank you Megan for including a GAPS version to this recipe! A question I have for you (or others who have tried), does swapping out the cream cheese with another GAPS-legal cheese work? (texture-wise, & taste-wise) For example, Monterey Jack, Swiss, Havarti, Colby, Brie, or Gouda? Would love to hear back on this before I give this recipe a try.
Also, will using honey in place of the granulated sweetener still help with the crispy exterior? Thanks!
Hi Sharon, I have certainly subbed GAPS cheeses before in other recipes for cream cheese and had success, and cheese does really well in waffle recipes. So, I like the idea a lot. Honey will not give a crispy exterior, so you can either just leave it out, or the cheese will help to add crispiness. Let us hear how it goes if you make the recipe, sounds sooo yummy to me!