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Cauliflower Waffles

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These low carb cauliflower waffles are a breakfast for champs. They are crispy & hearty with 9g protein and 3g carbs per serving - keto, paleo & vegetarian

  • Author: Yumna Jawad
  • Posted:

Cauliflower Waffles

We can all benefit sometimes from lowering our carbs and I love creating low carb recipes. This weekend’s edition – low-carb cauliflower waffles! The cool thing is it’s pretty easy to put a keto spin on some recipes by swapping out the high carb ingredient with cauliflower. I’ve done this with pizza and mashed potatoes. Now it’s time for waffles!

I’ve been learning a lot of about the Ketogenic (keto) diet lately because a lot of my readers are asking for keto friendly recipes. I don’t follow a keto diet myself, but I’ve seen it do wonders in shedding weight and improving the health of a lot of people, even close friends and families of mine. The premise of it is very low carb and high-fat, which is similar to the Atkins diet.

Plate of cauliflower waffles with a an egg on top and a fork cutting the yolk of the egg

There are less than 3 grams of net carbs in an entire cup of cauliflower. So you can see why it’s such a popular low carb vegetable that can sometimes mimic your favorite high carb dishes. To me, I can always still taste the cauliflower which doesn’t really taste like bread, batter or potatoes. But, to me it makes the dish unique, and saving on the carbs and calories means you can add other items to the recipe, like eggs! Hooray for low carb waffles!

How to Make Cauliflower Waffles

To start, I create “riced” cauliflower. What I do is cut it into florets first and then place it in the food processor and pulse until it kinda looks like couscous. Can you see it? You can also buy riced cauliflower at most grocery stores now. So I totally recommend that shortcut.

Grated cauliflower inside a food processor

Next it’s hammer time. I mean batter time! 2 cups of that grated cauliflower and a little lovin from some cheese, eggs and spices.

Collage showing the ingredients to make cauliflower waffles. On the left is the cauliflower, cheese, eggs and spices before mixing. On the right are the ingredients after mixing.

Depending on your waffle iron, these could take anywhere between 5 and 10 minutes. Mine took 6-7 minutes each. You want the batter to be completely cooked, golden in color and crispy. Thank you cheese!

Three large round waffles on a cooling rack after being cooked

When it’s all done, you can have these low carb waffles as is with ketchup or maple syrup…both equally amazing! I like to serve it with an egg on top for a full meal. This recipe makes 3 waffles and each one alone is only 3 grams of carbs and 9 grams of protein. Add on the egg and it’s breakfast of champs, baby!

Final plated cauliflower waffles with an egg on top along with herbes on a white plate and white background

If you make this healthy-ish feelgood Cauliflower waffles recipe, please be sure to leave a comment and/or give this recipe a rating! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Take a bite of the cauliflower waffles along with the egg on top

For other low carb breakfast recipes

5 from 3 votes
Final plated cauliflower waffles with an egg on top along with herbes on a white plate and white background
Cauliflower Waffles
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins

These low carb cauliflower waffles are a breakfast for champs. They are crispy & hearty with 9g protein and 3g carbs per serving - keto, paleo & vegetarian

Course: Breakfast
Cuisine: American
Keyword: atkins, breakfast, Keto, Low-carb, paleo, Vegetarian
Servings: 3 waffles
Calories: 304 kcal
  • 2 cups cauliflower grated
  • 2 cups shredded mozzarella cheese
  • 2 eggs
  • 2 tablespoons flour
  • 1/2 tsp paprika
  • 1/2 tsp onion powder
  • 1/2 tsp oregano
  • Salt and pepper
  1. Preheat the waffle iron.
  2. Cut the cauliflower in half. Save half for another use, and cut the florets from the other half. Pulse the florets in a food processor until the cauliflower is minced and looks almost like rice or couscous.

  3. Transfer the cauliflower to a bowl, then add the cheese, eggs, flour, paprika, onion powder, oregano, salt and pepper. Mix together until well-blended.
  4. Spray the waffle maker with non-stick spray and add about one cup of the cauliflower mixture to the pre-heated waffle iron. Cook for 6 minutes.
  5. Remove the cauliflower waffle from the waffle iron and make the next waffle.
  6. Serve with your favorite toppings!

Recipe Video

Recipe Notes

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.

Make Ahead: You can make the batter ahead of time and freeze for up to 3 months. When ready to cook the waffles, them, thaw in the fridge overnight or for at least 4 hours and then cook on a waffle iron.

Substitutes: For best results, follow the recipe as is. However if you want to make the recipe keto, you can substitute the flour for almond flour, or you can leave the flour out completely but squeeze out the excess water from the cauliflower using a cheese cloth., follow the recipe as is. 

Equipment: I use my  Cuisinart 5-in-1 Griddler. It's great and has so many uses!

Nutrition: Please note that the nutrition label provided is an estimate only. It will vary based on the specific ingredients used. The serving size is approximately two waffles.

Nutrition Facts
Cauliflower Waffles
Amount Per Serving (1 waffle)
Calories 304 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 10g 50%
Cholesterol 168mg 56%
Sodium 531mg 22%
Potassium 310mg 9%
Total Carbohydrates 9g 3%
Dietary Fiber 1g 4%
Sugars 2g
Protein 22g 44%
Vitamin A 17%
Vitamin C 41.7%
Calcium 40.9%
Iron 8.4%
* Percent Daily Values are based on a 2000 calorie diet.


  • Reply
    March 17, 2019 at 2:40 pm

    Use non-dairy cheese for Whole30! Tonight, while the rest of the family enjoys shredded potato waffes (with bacon, sour cream, chives, salsa & eggs), this is going to be my dinner!

  • Reply
    January 2, 2019 at 11:28 am

    These look insanely good! They’re not Whole30 tho – no dairy allowed 🙁

    • Reply
      Yumna Jawad
      January 2, 2019 at 10:43 pm

      Oh no…you’re totally right!! I’m sorry I’m going to correct this.

  • Reply
    September 24, 2018 at 1:24 pm

    Love your cauliflower reciped

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