These savory lupin flour waffles are crispy, fluffy, loaded with protein and ready in 5 minutes! They make a filling and delicious breakfast, lunch, or quick dinner.
Made with lupin flour and flaxseed meal, they are gluten-free, nut-free, grain-free and low-carb. This is a plain waffle recipe that’s easy to customize, just toss in your favorite extras – I’ll share a ton of ideas!
These lupin flour waffles are high protein with 17 grams of protein and only 2 net carbs per waffle. This is very impressive for a recipe without protein powder!
If you use two waffles to make a sandwich, you’ll get 34 grams of protein JUST FROM THE WAFFLES!
Ingredient notes
Here’s the short list of ingredients you’ll need to make these easy low-carb waffles (the plain version, read below for savory waffle ideas for dinner!)
- Large eggs, 3
- Lupin flour, 1 cup (100 grams)
- Melted butter, 3 tablespoons (42 grams)
- Golden flaxseed meal, 2 tablespoons (14 grams)
- Low-carb milk of choice, 3/4 cup (180 grams)
- Baking powder, 1 teaspoon
- Salt, 1/4 teaspoon
Lupin flour + flaxseed meal: This nutritious low-carb and gluten-free flour mix gives these waffles a lovely texture: fluffy and soft inside with a crispy golden crust!
This keto waffles recipe is grain-free and nut-free (lupin flour comes from lupini beans) and instead of xanthan gum, the flaxseed meal helps the batter come together and keeps the moisture.
Lupin flour may taste bitter – bitterness varies with flour brand and batch. Some people are more sensitive, specially if they are not used to it. If you’ve never tried lupin flour, start with a sweeter recipe like my Best Carrot Cake or a recipe that uses less lupin flour, like these Peanut Butter Monster Cookies.
The lovely golden yellow color in these savory waffles comes from the high content of carotenoids in the lupin flour.
Low-carb milk: This can be almond milk or any other keto friendly milk you have at home. If you are not counting (limiting) your carbs, feel free to use regular milk instead.
Butter, salt: If you use salted butter, you can reduce the amount of salt – just one pinch is enough. If you eat dairy-free, you can substitute butter for a light tasting avocado oil.
How to make
1. Mix together all ingredients with an immersion (stick) blender or blender until the batter is smooth.
If mixing by hand, first whisk the eggs until foamy, then mix in the other ingredients.
2. The lupin waffle batter might seem too liquid/thin at first, but let it rest for 5 minutes and it will thicken.
Meanwhile, you can preheat the waffle iron.
3. Spray some olive oil or brush melted butter onto the waffle plates.
When the waffle maker is fully heated, pour the keto waffle batter. The batter will spread a little, so do not overfill the waffle iron.
4. Cook the waffles for about 4-5 minutes, or according to you waffle maker instructions, until they are golden brown. Repeat until all waffles are cooked – this recipe makes 4 waffles in a regular sized waffle maker.
Lupin waffles flavor ideas
This plain savory waffle recipe serves as a perfect base to create a variety of waffle flavors that are perfect for lunch or dinner. A no-fuss meal that’s as easy as it gets!
Customize it however you like, you can get really creative with add-ons.
Here are some ideas to get you going. Just add these simple ingredients to the prepared waffle batter and mix before pouring it into the waffle maker.
Pizza waffles
- Oregano or Italian seasoning, 1 tablespoon
- Shredded mozzarella, 1/2 cup
- Chopped pepperoni, 1/2 cup
This is my favorite flavor for savory waffles! You can change it up to taste like your favorite pizza flavor!
Cheddar and Bacon
- Crispy bacon bits or crumbled bacon, 1/2 cup
- Shredded sharp cheddar cheese, 1/2 cup
If you can’t find bacon bits or crumble bacon (precooked) you’ll need to make your own crumbled bacon. Do not add raw bacon to the waffle batter.
Garlic and Herbs
- Garlic powder, 2 teaspoons
- Minced onion, 1/2 tablespoon
- Chopped fresh herbs (like rosemary or thyme), 1 tablespoon
Use any of your favorite herbs, dried or fresh. Feel free to mix and match!
Italian pesto waffles
- Fresh basil pesto sauce, 2 tablespoons (swirl in the batter, don’t fully mix)
- Shredded mozzarella, 1/2 cup
Add extra Parmesan cheese if you like your waffles extra-cheesy. You can also add some chopped-up sundried tomatoes that match pesto so well.
Storage and freezing
Refrigerate the savory keto waffles for up to 3 days in a closed container, or covered with plastic film so that they don’t dry out.
Freeze the cooked and cooled waffles for up to 4 months individually wrapped or in a single airtight container.
These lupin flour waffles thaw quickly, and you can pop them in the toaster to warm and crisp them up before enjoying.
5-Minute Lupin Flour Waffles (Keto, Gluten-Free, Grain-Free)
Equipment
- Immersion Blender optional
Ingredients
- 3 large eggs
- 3 tablespoons (42 g) butter melted (or avocado oil)
- 1 cup (100 g) lupin flour
- 2 tablespoons (14 g) golden flaxseed meal
- 1 teaspoon baking powder
- ¼ teaspoon salt
- ¾ cup (180 ml) low-carb milk (such as almond or macadamia)
Instructions
- Mix together all ingredients with an immersion (stick) blender or blender until the batter is smooth. If mixing by hand, first whisk the eggs until foamy, then mix in the other ingredients.
- Let batter sit to thicken while preheating the waffle maker. Brush butter or olive oil on the waffle iron and heat it up. Once hot, pour the batter onto the waffle plates (do not overfill) and cook for about 4 minutes until golden brown.
Notes
- Oregano or Italian seasoning, 1 tablespoon
- Shredded mozzarella, 1/2 cup
- Chopped pepperoni, 1/2 cup
- Pesto sauce, 2 tablespoons (swirl in the batter, don’t fully mix)
- Shredded mozzarella, 1/2 cup
- Crispy bacon bits or crumbled bacon, 1/2 cup
- Shredded sharp cheddar cheese, 1/2 cup
- Garlic powder, 2 teaspoons
- Minced onion, 1/2 tablespoon
- Chopped fresh herbs (like rosemary or thyme), 1 tablespoon
Nutrition
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