Crispy Fluffy Keto Waffles – THM-Deep-S

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I’m super picky about my waffles. They need to be crisp on the outside but soft and fluffy on the inside, and have that classic waffle flavor. Also, usually waffles are both high-carb and high-fat (though relatively low protein), which is a generally a no-no with THM.

There are some yummy keto waffle recipes out there but most are excessively high fat/calorie, and they are often made with almond or coconut flour (these use Deep-S-approved oat fiber and ground psyllium husks instead – which are high fiber and essentially zero net carb) which isn’t allowed in THM-Deep-S. So I wanted to create a waffle that not only has that perfect waffle flavor and texture without the carbs, but that also isn’t a million calories, is high-protein, and can be enjoyed in THM-Deep-S, especially for when I’m doing a THM-Fuel-Cycle and we’re enjoying waffles for breakfast as a family (Sunday mornings are “fancy breakfast” at our house and Fuel Cycles usually begin on a Sunday as a Deep-S day). It took a lot of tweaking, but I think I nailed it!

THM-Deep-S Waffles

Recipe by blissfullypreparedCourse: BreakfastCuisine: AmericanDifficulty: Easy

Servings

8

servings

Prep time

10

minutes

Cooking time

10

minutes

Calories

54

kcal

Now you can even enjoy yummy waffles, THM-Deep-S style!

Ingredients

• 4 TBS whey protein isolate

• 2 TBS oat FIBER

• 1 TBS preferred dry sweetener* (I used Lakanto Golden)

• 2 tsp ground psyllium husks

• 1 tsp baking powder

• 1/4 tsp glucomannan (or xanthan gum)

• 1/4 tsp sea salt

• 1 egg yolk

• 1/3 cup egg whites (room temperature)

• 3 TBS unsweetened almond milk

• 2 TBS melted butter

• 1/2 tsp apple cider vinegar

• 1/2 tsp vanilla extract

• 1/2 tsp maple extract (optional, or more vanilla)

Directions

• Crack one egg and put white in measuring cup and set yolk aside to use with wet ingredients. Add liquid egg whites to the one egg white until you have 1/3 cup total of egg whites. Set measuring cup into basin of hot tap water to let quickly come to room temperature.
• Mix dry ingredients.
• Mix wet ingredients, including egg yolk.
• Take room temp egg whites and whip until stiff peaks form.
• Add your wet ingredients into the dry ingredients and stir until smooth.
• Gently fold the batter into the egg whites, careful to not deflate the egg whites (it’s ok to still have some egg white streaks in the batter).
• Let batter sit for at least 5 min to thicken.
• Heat waffle maker, but not on highest/hottest setting, if possible (more like med-high). Grease/spray waffle maker well before adding batter. Batter is thick so spread a little with back of spoon. Using a 1/8 or 1/4 cup scoop, it will make about 8 waffles (this will depend on how much egg whites deflate).
• Enjoy or freeze for later! (they become crispier in toaster/air fryer after cooking)

Notes

• If any ingredients appear to have a line through them, just click to side of ingredient (or on another ingredient) and the line should disappear. It’s a feature of the recipe plugin that allows people to cross off ingredients as they add them to a recipe. Also, the print feature of this plugin is a little wonky so always check over recipe print-outs to make sure all ingredients are included and correct. Another option is to copy and paste the recipe text and print through a different program.
• Based on making 8 small waffles, each waffle is 54 calories, essentially ZERO net carbs, 3.5g fat, and 4.6g protein.
• These can be made dairy-free by substituting collagen peptides for the whey protein isolate and coconut oil for the butter.
• Oat fiber is not the same as oat flour or oat bran.
• If using a different sweetener, check out this sweetener conversion chart.

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