Jan 27, 2014
Craving some waffles but don’t want all the butter, refined sugar and bleached flour? Then make these Healthy Low Carb and Gluten Free Waffles! They’re super soft, moist and sweet, you’d never know they’re sugar free, low fat, high fiber and high protein!
I got an email last year — okay FINE, last month wayyyy back in December 😉 — from Tamara asking me to healthify Belgium Liege Waffles.
BUT I made these delicious Belgium Liege Waffle “wannabes” along the way. They are SO GOOD that I had to post the recipe. Sorry, Tamara, but I hope these waffles will do!
Healthy Low Carb and Gluten Free Waffles [super soft, super moist and super sweet!]
These Healthy Low Carb and Gluten Free Waffles are incredibly soft, moist and sweet, you'd never know they're all natural, sugar free, low fat, high fiber and high protein!
- 1+1/2 tsp Active Dry Yeast
- 1 cup Unsweetened Vanilla Almond Milk, room temp
- 138g (1/2 cup + 1 tbs) Unsweetened Applesauce, room temp
- 1 Large Organic Egg
- 2 tsp Vanilla Extract
- 2 tsp Butter Flavor
- 1 tsp Stevia Extract
- 112g (1 cup) Coconut Flour
- 48g (1/4 cup) Granulated Erythritol (or dry sweetener of choice)
- 1 tbs Homemade Metamucil
- 1 tsp Double-Acting Baking Powder
- 1/4 tsp Salt
- 96g (1/2 cup) Granulated Erythritol
- In a large bowl, whisk together the yeast, almond milk and applesauce. Let sit 5 minutes.
- Whisk in the egg, vanilla extract, butter extract and stevia extract.
- In a small bowl, whisk together the coconut flour, 1/4 cup erythritol, metamucil, baking powder and salt. Dump into the large bowl and fold together (fold dough for 5 minutes)
- Form the dough into a ball, cover with plastic wrap and let sit in a warm place for 2 hours (I used a warming drawer set to 90 degrees)
- Fold the 1/2 cup of erythritol into the dough and mix well.
- Divide the dough into 3 and shape into balls. Cover and let rise for 40 minutes in a warm place (I used the warming drawer again; I originally divided the dough into 6 but the dough balls ended up being too small to fill the entire waffle iron. I combined two balls to make one big one, so I ended up with 3 large balls rather than 6)
- Set your waffle iron to medium heat and spray with cooking spray.
- When iron is hot, press a dough ball in the center of the iron and shut to close (my waffle iron cooked the waffles in 5-7 minutes. I open the waffle maker a crack at around 4 minutes to let some heat out and check on the doneness of the waffles).
- Carefully remove the waffle from the iron (FYI, the waffles will be really delicate when they're hot in the waffle maker. I couldn't get the waffles out as a whole so I took them out as quarters). Spray the iron with cooking spray again and cook the rest of the waffle dough.
- Serve immediately with fresh fruit, mini dark chocolate chips, healthy whipped cream (I use Soyatoo Rice Whip) and/or pure maple syrup!
*Do not leave the waffles out and uncovered for a long period of time otherwise they will dry out (just like any other waffle)!
This recipe is: sugar free, low fat, low carb, high fiber, high protein and gluten free!
Recipe adapted from: http://liegewaffle.wordpress.com/liege-waffle-recipe-liege-gaufre-recette
I made the nutrition label for my waffles and was pleasantly surprised. These super indulgent breakfast treats are actually nutritionally balanced with healthy fats, complex carbohydrates, fiber and protein… the complete opposite of what you’d find from boxed waffles sitting in the frozen aisle or waffles from fast-food restaurants like IHOP. My healthified waffles are just as soft and fluffy, moist and buttery, and rich and satisfying as typical unhealthy waffles just without all the bleached white flour, hydrogenated oils/trans fats and refined white sugar.
To prove to you guys how different two waffles (of equal deliciousness!) can be, I made a nutrition label comparison between my healthy waffle recipe and IHOP’s Belgian Waffles.
IHOP’s nutrition label is on the left, the Desserts with Benefits nutrition label is on the right:
My Healthy Low Carb Gluten Free Waffles have:
- 150 less calories
- 14g less fat (and 6.5g less saturated fat!)
- ZERO trans fats
- 15g more fiber
- 4g more protein
See? A nutritionally balanced breakfast, lunch, snack, dessert… and maybe dinner too? 😉
I mean, why not?
Seriously. Why not?