Global · breakfast, lunch, snack
Crispy Sardine Waffles
Video by Ketogenic Woman on YouTube · Open on YouTube
- Carnivore
- Keto (0 g net carbs a serve)
- Gluten-free ingredients
- Dairy-free if you leave out the butter and ghee
- Nut-free
Contains: Fish, Milk. Check labels on stock, sauces and spice mixes.
A whole can of bone-in sardines in a crisp, grab-and-go form: about 21 g of protein and rich in calcium, vitamin D, vitamin B12 and omega-3 fats.
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Ingredients 5
Method
Tap a time to watch that step in the video.
- Drain the sardines, then spread them on paper towel to dry well; the drier they are, the crisper the waffles. 1:18
- Preheat a mini waffle maker. Mash the sardines in a bowl, skin and bones included, with the ghee and the gelatin until evenly mixed. 2:08
- Divide the mixture into three. Spread one portion in the waffle maker, flatten it, close the lid and cook about 7 minutes, until golden and crisp. 4:24
- Lift it out carefully onto a rack (it firms up as it cools) and cook the other two the same way. 5:47
- Top with a little butter if you like, sprinkle with salt and eat warm. 6:51
Tip. Makes 3 mini waffles, one serve. The cook found 1 tsp gelatin makes them crisper right through; they still work without it. Use water-packed sardines, since oil can smoke in a hot waffle maker.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 1
Where the energy comes from one serve
- Net carbs 0%
- Protein 26%
- Fat 74%
Fits keto: 0 g net carbs a serve, with 74% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High316%
7.6 µg a serve, mostly from water-packed sardines (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High83%
1.3 g a serve, mostly from water-packed sardines (96%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High82%
45 µg a serve, mostly from water-packed sardines (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium High25%
327 mg a serve, mostly from water-packed sardines (99%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D High21%
4.2 µg a serve, mostly from water-packed sardines (98%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin A Source19%
171 µg a serve, mostly from ghee (64%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E Source15%
2.2 mg a serve, mostly from water-packed sardines (78%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron Source14%
2.5 mg a serve, mostly from water-packed sardines (100%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source10%
1.1 mg a serve, mostly from water-packed sardines (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 6
Vitamin B69%
0.1 mg a serve, mostly from water-packed sardines (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium8%
33 mg a serve, mostly from water-packed sardines (99%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium7%
340 mg a serve, mostly from water-packed sardines (99%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K3%
3.7 µg a serve, mostly from water-packed sardines (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate2%
8.7 µg a serve, mostly from water-packed sardines (98%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C0%
0 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Ketogenic Woman; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.