American · breakfast
Loaded Cauliflower Cheddar Waffles
Video by Keto Connect on YouTube · Open on YouTube
- Keto (5.4 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Cauliflower, cheddar and flaxseed meal make grain-free waffles with 18 g protein and about 5 g net carbs a serve of two; the flax adds plant omega-3, and they are rich in vitamin C and selenium.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 14
Method
Tap a time to watch that step in the video.
- Pulse the cauliflower in a food processor in chunks until it looks like rice. 0:34
- In a large bowl mix the cauliflower with the crumbled bacon, cheddar (keep a little back for the top), chives and eggs. 0:47
- Season with the salt, pepper, onion powder and garlic powder, then mix in ¼ cup flaxseed meal; add more, up to ½ cup, only if the batter is still wet. 2:13
- Heat the waffle iron and spray it. Add about ⅓ cup of batter to the centre, close the lid firmly and cook 4–4½ minutes, until it stops steaming. 3:20
- Lift the waffles out gently with a fork (they are fragile) and repeat — the batch makes 5–6 waffles. 4:36
- Serve topped with sour cream, the extra cheddar and chives. 5:02
Tip. Two waffles a serve (our estimate): the cook's card makes 6 medium waffles, about 150 kcal each before toppings; the video got 5 smaller ones. Grate the cheese finely so it binds the waffles.
The method is a summary in our words — the video shows every step.
One portion (2 waffles) gives you 1 of 3
Where the energy comes from one serve
- Net carbs 7%
- Protein 23%
- Fat 70%
Fits keto: 5.4 g net carbs a serve, with 70% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High145%
2.3 g a serve, mostly from golden flaxseed meal (92%). 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.
Vitamin C High55%
50 mg a serve, mostly from cauliflower (97%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High38%
21 µg a serve, mostly from eggs (49%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High30%
0.7 µg a serve, mostly from eggs (51%). 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.
Calcium High24%
312 mg a serve, mostly from cheddar (65%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate High23%
90 µg a serve, mostly from cauliflower (63%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High21%
2.3 mg a serve, mostly from cheddar (38%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High20%
0.3 mg a serve, mostly from cauliflower (54%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K Source19%
23 µg a serve, mostly from cauliflower (68%). 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.
Vitamin A Source18%
164 µg a serve, mostly from cheddar (45%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium Source16%
69 mg a serve, mostly from golden flaxseed meal (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source11%
510 mg a serve, mostly from cauliflower (58%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source10%
1.7 mg a serve, mostly from golden flaxseed meal (31%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
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Vitamin D5%
1 µg a serve, mostly from eggs (74%). 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 E5%
0.8 mg a serve, mostly from eggs (44%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
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 Keto Connect; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.