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Savory Keto Protein Waffles

4.7 stars, average of 132 ratings

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Who wants to make low-carb waffles that are just as light and fluffy as white bread? These almost zero-carb waffles (1.1 g net carbs per one waffle) are just what you need to make quick and easy packable meals that are low in carbs and high in protein.

We're using cheese so technically these are chaffles (cheese waffles), although I made some modifications and added protein powder. If you don't have any whey protein powder, use powdered egg whites instead.

These mini waffles are perfect for making packable lunchbox meals such as sandwiches and avocado toasts. You can also serve them alongside any salads for a more satisfying, protein-packed meal.

If you're following a carnivore keto diet, simply skip the lettuce. You can fill these waffles with ham, cheese and lettuce like I did, or use some of the tasty filling options below:

Which Waffle Maker Should I Use?

Small waffles and chaffles work best with a 4-inch Dash Mini Waffle Iron. Don't worry if you can't get a mini waffle maker — you can use a regular waffle maker — the only difference is the yield you'll get. Instead of 4 mini waffles, you'll get 3 square Belgian waffles, or 2 1/2 large round Belgian waffles.

Love chaffles? Check out my latest keto cookbook! From basic flavored chaffles, nut-free, dairy-free and even egg-free chaffles, sandwiches, burgers and garlic bread to sweet treats including cakes, s'mores and even donuts — my Keto Chaffles book is full of awesome recipes you will want to make over and over again!

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Hands-on Overall

Serving size waffle sandwich

Allergy information for Savory Keto Protein Waffles

✔  Gluten free
✔  Nut free
✔  Nightshade free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, waffle sandwich)

Net carbs4.5 grams
Protein35.6 grams
Fat25.7 grams
Calories374 kcal
Calories from carbs 5%, protein 36%, fat 59%
Total carbs4.7 gramsFiber0.2 gramsSugars2.2 gramsSaturated fat15.5 gramsSodium1,256 mg(55% RDA)Magnesium29 mg(7% RDA)Potassium538 mg(27% EMR)

Ingredients (makes 2 waffle sandwiches)

Protein waffles:
  • 1/3 cup full-fat cream cheese (80 g/ 2.7 oz)
  • 4 lettuce leaves (20 g/ 0.7 oz)
  • 4 slices of quality ham (85 g/ 3 oz)
  • 2 slices of cheese such as provolone or cheddar (57 g/ 2 oz)


  1. Preheat a mini waffle maker, or use a regular waffle maker. Savory Keto Protein Waffles
  2. Place the egg white, mozzarella, protein powder (whey or egg white) and baking powder in a blender or a food processor. Process until smooth. Savory Keto Protein Waffles
  3. To make 4 small waffles, spoon 2 tablespoons of the batter (about 28 g/ 1 oz) into the hot waffle maker. Close the waffle maker and cook for 3 to 4 minutes.
  4. When done, open the lid and let it cool down for a few seconds. Use a spatula to gently transfer the chaffle onto a cooling rack. Repeat for the remaining batter. Savory Keto Protein Waffles
  5. Let the chaffles cool down completely. Savory Keto Protein Waffles
  6. Spread the cream cheese on top of each waffle and add a lettuce leaf. Top two waffles with a slice of ham and cheese and then with the remaining waffles to make sandwiches.
  7. Enjoy immediately or store the waffles, without any topping, in a sealed container at room temperature for up to 3 days, or in the fridge for up to a week. The container will keep them soft but you can leave them uncovered if you prefer them crispy. These waffles freeze well and can be kept in the freezer for up to 6 months. Savory Keto Protein Waffles

Ingredient nutritional breakdown (per serving, waffle sandwich)

Net carbsProteinFatCalories
Egg white, fresh
0.1 g1.8 g0 g9 kcal
Mozzarella cheese (low moisture, for pizza)
1.6 g6.7 g5.6 g83 kcal
Whey protein powder (protein isolate, Jay Robb)
0.4 g9.9 g0 g42 kcal
Baking powder, gluten-free
0.1 g0 g0 g1 kcal
Cream cheese, soft (full-fat)
1.3 g2.8 g11.2 g98 kcal
Lettuce, green leaf, raw
0.2 g0.1 g0 g1 kcal
Ham (highest quality)
0.2 g7.2 g1.4 g43 kcal
Provolone, Italian cheese, full-fat
0.6 g7.2 g7.5 g98 kcal
Total per serving, waffle sandwich
4.5 g35.6 g25.7 g374 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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