Savory, keto cauliflower chaffles are fast, easy, and great for making keto sandwiches. No need to precook the cauliflower, just add everything in a food processor, mix, and cook within 15 minutes!
Why You Should Try These Cauliflower Chaffles
- Fast. Ready in under 30 minutes . These only take about 15 minutes.
- Easy. Mix the ingredients together and cook in your Dash Waffle Maker .
- Low Carb . Only 5 net carbs per serving.
- Vegetarian . A great addition to any Vegetarian lunch or snack.
What Is A Cauliflower Chaffle?
- Keto . Out of all the things cauliflower has become, a chaffle may well be my favorite! A chaffle is a Keto or low carb way to enjoy waffle-like foods without all the carbs of a normal waffle.
- Chaffle . In short, a chaffle is just a blending of the words cheese and waffle .
- Cauliflower. A cauliflower chaffle is a delicious version of that using cauliflower to make a savory chaffle that’s great by itself, or for a ton of other uses!
Why Is This Chaffle Savory?
I know when most of us think about waffles, we think about a sweet version smothered in butter and syrup. Savory chaffles are actually very common! People have used savory chaffles made in the Mini Dash Waffle Maker as sandwich bread , burger buns, snacks and more!
What Kind Of Waffle Maker Is Best For Chaffles?
I use the Mini Dash Waffle Maker , as it’s the perfect size for using chaffles as bread or buns etc. If you want to use a full size, I recommend this Cuisinart . Belgian-style waffle makers do not work well.
Watch the Video on How to Make Keto Cauliflower Chaffles
How Do You Make Cauliflower Chaffles?
- Add the ingredients to the blender and blend.
- Sprinkle parmesan onto your waffle maker.
- Add the cauliflower mixture to the waffle maker.
- Add more cheese on top.
- Cook for 4-5 minutes, or until crispy.
TIPS AND TRICKS FOR HOW TO MAKE THE BEST CAULIFLOWER CHAFFLES EVER
- Patience . That’s the best tip. They don’t take very long but if you want a crisp keto waffle, you are just going to have to be a little patient and let it take the 5-7 minutes that it takes to crisp up. Just when you think it’s done? Give it another minute or two. Don’t rush.
- Layering . Don’t skimp on the cheese on the top and bottom. Use more than the recipe calls for if you think you need it. It’s the crispy cheese on the bottom and top that will make them crispy.
- Shallow waffles. If you want crispy waffles, the shallower the waffle iron, the easier/faster it is to crisp up the chaffle.
- No overfilling. Overfilled chaffle makers…well, they overflow of course. Which makes a huge mess! So if in doubt, underfill rather than overfill. No more than 1/4 cup of TOTAL ingredients at a time.
- No peeking . I can tell you from LOTS of personal experience, that opening the waffle iron every 30 seconds “just to check” doesn’t help the chaffle cook any faster. Your best bet is to not even open it for 4-5 minutes.
- No steaming. if you’re using the Dash mini , the little blue light goes out when it’s mostly cooked, but most importantly, the chaffle stops steaming quite so much. That’s a good sign that it’s done.
- Get hot. Wait until the waffle iron is hot before you add ingredients, and they’re a lot less likely to stick, and a lot easier to clean up.
- Mat it. Okay so about that overflow. I do find that it happens to me more often than I would like! One thing that has made cleanup easier for me has been to put a silicone trivet underneath.
- Crispy Cooling. Allow the chaffles to cool before eating. They get crisper as they cool, so try not to stuff the hot chaffle into your mouth right away.
- Make lots . Make enough to share, everyone will want them, no matter whether they’re keto or not.
Want To Try Some More Easy Keto Recipes?
Keto Silver Dollar Pancake
Keto bread
Chocolate Chaffle
Cauiflower Chaffle
Oreo Chaffle
Zucchini Chaffle
Keto Silver Dollar Pancakes - These are SO good and easy to make!
Keto Bread - Makes awesome slicing bread, toast, croutons and more!
Keto Chocolate Waffles . So yummy!
Cauliflower chaffles can also be used for a keto pizza crust.
Oreo Chaffles! Make a double batch of the chocolate chaffles and make oreo chaffles as well.
Zucchini Chaffles are another great savory chaffle option.
Looking for more great cauliflower recipes? Check out this list of 16+ Keto Cauliflower Recipes You Need To Try !
Cauliflower Chaffles are going to be your new favorite Keto bread alternative. They’re so simple and have great flavor and texture. Save this recipe by pinning it on Pinterest or sharing it on Facebook.
Keto Cauliflower Chaffles Recipe
Equipment
- Dash Mini Waffle Maker
- VITAMIX BLENDER
Ingredients
- ▢ 1 cup riced cauliflower
- ▢ 1/4 teaspoon Garlic Powder
- ▢ 1/4 teaspoon Ground Black Pepper
- ▢ 1/2 teaspoon Italian Seasoning
- ▢ 1/4 teaspoon Kosher Salt
- ▢ 1/2 cup shredded mozzarella cheese , or shredded mexican blend cheese
- ▢ 1 Eggs
- ▢ 1/2 cup shredded parmesan cheese
Instructions
- Add all ingredients into a blender.
- Sprinkle 1/8 cup parmesan cheese into the waffle maker. Make sure to cover the bottom of the waffle iron as shown in the video.
- Fill the waffle maker with the cauliflower mixture.
- Add another sprinkle of parmesan cheese on top of the mixture. Make sure to cover the top of the waffle iron as shown in the video.
- Cook for 4-5 minutes, or until crispy.
- Makes 4 mini chaffles, or two regular full-size chaffles.
Watch The Video
- These work great in a mini waffle maker (I use the [eafl id=“30873” name=“Dash Mini Waffle Maker” text=“Mini Dash Waffle Maker”]), but you can also use a regular size one as well.
- These freeze well. Make a big batch and freeze them for later.
- TIPS AND TRICKS FOR HOW TO MAKE THE BEST CAULIFLOWER CHAFFLES EVER Patience . That’s the best tip. They don’t take very long but if you want a crisp keto waffle, you are just going to have to be a little patient and let it take the 5-7 minutes that it takes to crisp up. Just when you think it’s done? Give it another minute or two. Don’t rush. Layering . Don’t skimp on the cheese on the top and bottom. Use more than the recipe calls for if you think you need it. It’s the crispy cheese on the bottom and top that will make them crispy. Shallow waffles. If you want crispy waffles, the shallower the waffle iron, the easier/faster it is to crisp up the chaffle. No overfilling. Overfilled chaffle makers…well, they overflow of course. Which makes a huge mess! So if in doubt, underfill rather than overfill. No more than 1/4 cup of TOTAL ingredients at a time. No peeking . I can tell you from LOTS of personal experience, that opening the waffle iron every 30 seconds “just to check†doesn’t hep the chaffle cook any faster. Your best bet is to not even open it for 4-5 minutes. No steaming. if you’re using the Dash mini , the little blue light goes out when it’s mostly cooked, but most importantly, the chaffle stops steaming quite so much. That’s a good sign that it’s done. Get hot. Wait until the waffle iron is hot before you add ingredients, and they’re a lot less likely to stick, and a lot easier to clean up. Mat it. Okay so about that overflow. I do find that it happens to me more often than I would like! One thing that has made cleanup easier for me has been to put a silicone trivet underneath. Crispy Cooling. Allow the chaffles to cool before eating. They get crisper as they cool, so try not to stuff the hot chaffle into your mouth right away. Make lots . Make enough to share, everyone will want them, no matter whether they’re keto or not.
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Nutrition
Originally Published August 29, 2019
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
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Keto Cauliflower Chaffles Recipe
Ingredients
- 1 cup riced cauliflower
- 1/4 teaspoon Garlic Powder
- 1/4 teaspoon Ground Black Pepper
- 1/2 teaspoon Italian Seasoning
- 1/4 teaspoon Kosher Salt
- 1/2 cup shredded mozzarella cheese or shredded mexican blend cheese
- 1 Eggs
- 1/2 cup shredded parmesan cheese
Instructions
Add all ingredients into a blender.
Sprinkle 1/8 cup parmesan cheese into the waffle maker. Make sure to cover the bottom of the waffle iron as shown in the video.
Fill the waffle maker with the cauliflower mixture.
Add another sprinkle of parmesan cheese on top of the mixture. Make sure to cover the top of the waffle iron as shown in the video.
Cook for 4-5 minutes, or until crispy.
Makes 4 mini chaffles, or two regular full-size chaffles.
These work great in a mini waffle maker (I use the [eafl id=“30873” name=“Dash Mini Waffle Maker” text=“Mini Dash Waffle Maker”]), but you can also use a regular size one as well.
These freeze well. Make a big batch and freeze them for later.
TIPS AND TRICKS FOR HOW TO MAKE THE BEST CAULIFLOWER CHAFFLES EVER Patience . That’s the best tip. They don’t take very long but if you want a crisp keto waffle, you are just going to have to be a little patient and let it take the 5-7 minutes that it takes to crisp up. Just when you think it’s done? Give it another minute or two. Don’t rush. Layering . Don’t skimp on the cheese on the top and bottom. Use more than the recipe calls for if you think you need it. It’s the crispy cheese on the bottom and top that will make them crispy. Shallow waffles. If you want crispy waffles, the shallower the waffle iron, the easier/faster it is to crisp up the chaffle. No overfilling. Overfilled chaffle makers…well, they overflow of course. Which makes a huge mess! So if in doubt, underfill rather than overfill. No more than 1/4 cup of TOTAL ingredients at a time. No peeking . I can tell you from LOTS of personal experience, that opening the waffle iron every 30 seconds “just to check†doesn’t hep the chaffle cook any faster. Your best bet is to not even open it for 4-5 minutes. No steaming. if you’re using the Dash mini , the little blue light goes out when it’s mostly cooked, but most importantly, the chaffle stops steaming quite so much. That’s a good sign that it’s done. Get hot. Wait until the waffle iron is hot before you add ingredients, and they’re a lot less likely to stick, and a lot easier to clean up. Mat it. Okay so about that overflow. I do find that it happens to me more often than I would like! One thing that has made cleanup easier for me has been to put a silicone trivet underneath. Crispy Cooling. Allow the chaffles to cool before eating. They get crisper as they cool, so try not to stuff the hot chaffle into your mouth right away. Make lots . Make enough to share, everyone will want them, no matter whether they’re keto or not.
Keto Cauliflower Chaffles Recipe https://twosleevers.com/keto-cauliflower-chaffle-recipe/
If you want to learn how to calculate macros for a keto diet this is the best macro calculator. Learn how to calculate net carbs, how to utilize a protein calculator, and more!
How Do I Calculate My Macros For Keto?
This article will explain macros for a keto diet. I’ve also included the best keto macro calculator for you to figure out the right proportions of macros as you determine how to get into and stay in ketosis. Learning how to calculate net carbs and macros is critical to ensuring that you can get into ketosis and stay in ketosis.
The Best Keto Macro Calculator
Here’s a handy-dandy app for you to use! This Free Keto Macro Calculator will help you figure out how much of each macronutrient to eat to reach your goals.
However…
Start with this keto macro calculator . I will tell you though, that for many of us who have been overweight for a long time we are not able to eat all the calories these types of calculators tell us we can. Adjust downward if needed.
[keto_calculator]
Determining Body Fat
I use this Body Fat Scale to help me gauge my body fat. I’ve had it for 8 years and it still works great.
For our purposes, low carb macros or macronutrients are carbohydrates, protein, and fat (C/P/F). All of your food can be thought of as different combinations of C/P/F. Much of keto is maintaining the desirable balance between these macros, and for the serious stages of Keto, you need to understand this.
On a typical keto diet plan , you want between 20-40 gms of net carbs, you want enough protein to maintain muscle mass , and you want enough fat to provide satiety .
Depending on your current weight, and your end goal, the number of calories you need to eat each day will differ. Utilize a micronutrient calculator to determine the exact amount for your body.
Because they serve as a proxy for things that will keep your insulin and your blood sugar in check. Once you pass the beginning stages of Keto, you will need to calculate low carb macros to maintain ketosis.
The easiest way is to utilize a keto macro calculator. There are so many macro calculators for keto diets out there, it’s hard to know which ones to trust. I use this keto macro calculator with the most success.
Fat: 40 to 70% Protein: 15 to 30% Net carbs: 15 to 30%
Fat: 60-75% Protein 15% Net Carbs: 10%
Keto Diet Macros Rules
- Limit your carbs to 25g net carbs – typically everyone reaches ketosis below 20g. Many are able to reach and stay in ketosis at 50 gms so be sure to test.
- Eat all your protein , which is typically about 0.6 gms per pound of body weight for those who are not super physically active.
- Eat Fat as a lever , and only if you are hungry. You do NOT need to eat all the fat.
How Do You Get Into Ketosis and Stay There?
People argue endlessly about whether this ingredient or that “is keto”. It’s not an ingredient per se you should worry about—you should worry about being in ketosis . There are ways to get into and stay in ketosis.
The ways to do that are:
- Control what you eat.
- Control when and how often you eat.
Foods to Avoid To Stay Within Your Keto Macros
Here’s a high-level view of which foods contain a lot of carbs:
- Starches such as pasta, rice, potatoes, bread, oats
- Sugars such as sugar, honey, molasses, high-fructose corn syrup (so use an alternative like these )
- Grains such as quinoa, wheat, amaranth, millet
- Beans and legumes - such as kidney beans, chickpeas, blackeyed peas (except black soy beans)
- Fruits - especially tropical fruits (berries are lower carb than other fruits) (see the best low carb fruits here )
- Starchy vegetables - like peas, corn, sweet potatoes, winter squash etc. (see the best low carb vegetables here )
New to Keto?
Read this post on What to Eat On Keto To Get Started if you’re brand new to Keto and need to know the basics. It will help you understand Keto and the basics of the diet.
Do I Really Need to Count Macros For Keto?
Well, a lot of people count nothing but carbs . They limit their carbs, and other than that, they just eat protein and fat when they’re hungry.
This does work for many people. I think that what works best for many of us, is to start stringently by counting everything. Over time though, as you become more familiar with all the hidden sources of carbs, you can stop being super fanatical about tracking if you prefer not to.
At that point, you could track just carbs.
For me, I find I do better when I track everything that goes into my mouth. For others, the tracking makes them crazy.
So you do what works for you.
But in general, if you want to track macros for a low carb, or keto diet, this free calculator is a fantastic starting place.
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
Originally Published May 29, 2018
