Keto Breakfast Cauliflower Waffle Recipe [Low Carb] (2024)

I had the opportunity to go to my first proper Farmer’s Market last weekend – and wow, did it ever live up to my expectations! Garlic, peppers of all kinds and assortments (stuffed poblanos, anyone?), buffalo meat, eggs, sheep cheese, green beans, homemade soaps, fresh flowers, beautiful pumpkins, and… PURPLE CAULIFLOWER! I was super excited to find purple cauliflower as it’s just at the end of the season and I’ve been on a mission for it.

We decided to pick up the purple cauliflower and had fun experimenting with it – did you know it turns water green when steamed? My girlfriend made for us one of her specialty dishes – cauliwaffles! We had them two ways, the first breakfast was eggs benedict with prosciutto, poached eggs, and hollandaise sauce. The second morning was with a homemade smoked salmon dip – the waffles taste GREAT reheated in the oven, but are amazing cold too. Both dishes hit the spot on the cooler fall mornings we’re having now.

These things are perfectly crisp and all the different flavors of cheeses come through with each and every bite. These are also pretty “oops” proof – you can put them in the pan and forget them for a bit, and they’ll still turn out great – even after leaving them in for 10+ minutes, I’ve never had a problem with them sticking.

It really helps to have a belgian waffle maker that can flip because it helps distribute the heat evenly and cook it throughly when its upside down.

Yields 4 servings (halves) Cauliflower Breakfast Waffles

The Preparation

Breakfast Cauliflower Waffles

1 ½ cups grated raw cauliflower
½ cup mozzarella cheese
¼ cup Parmesan cheese
½ cup cheddar cheese
3 large eggs
3 tablespoons chopped chives
½ teaspoon onion powder
½teaspoon garlic powder
¼ teaspoon red pepper flakes
Salt and pepper to taste

Eggs Benedict (Single Serving)

2 large eggs
2 slices prosciutto
2tablespoons Hollandaise sauce (Trader Joe’s Brand)

Herbed Salmon Spread (Single Serving)

1.2 ounces smoked salmon
1 ounce cream cheese
1 tablespoon sour cream
2 teaspoons chopped chives
½ teaspoon dill weed
Pinch garlic powder
Pinch onion powder

The Execution

1. Get your fresh cauliflower and chives ready. Break down the cauliflower into florets so that you can easily grate by hand or in a food processor (with grating attachment).

2. Grate cauliflower and cheese using your food processor, then remove the bowl from the base.

3. Add chopped chives, 3 eggs, and seasoning to taste.

With the Herbed Salmon Spread variation, the macros come out to be 345.5 Calories, 26.16g Fats, 5.16g Net Carbs, and 21.78g Protein per serving.

Breakfast Cauliflower Waffles	Calories	Fats(g)	Carbs(g)	Fiber(g)	Net Carbs(g)	Protein(g)
1 ½ cups grated raw cauliflower	40	0.45	7.98	3.2	4.78	3.08
½ cup mozzarella cheese	168	12.52	1.23	0	1.23	12.42
¼ cup Parmesan cheese	62	4.1	0.51	0	0.51	5.68
½ cup cheddar cheese	228	18.82	1.75	0	1.75	12.92
3 large eggs	214	14.27	1.08	0	1.08	18.84
3 tablespoons + 2 teaspoons chopped chives	4	0.08	0.48	0.3	0.18	0.36
½ teaspoon onion powder	4	0.01	0.95	0.2	0.75	0.12
½ teaspoon garlic powder	5	0.01	1.13	0.1	1.03	0.26
¼ teaspoon red pepper flakes	1	0.08	0.25	0.1	0.15	0.05
Totals	726	50.34	15.36	3.9	11.46	53.73
Per Serving(/4)	181.5	12.59	3.84	0.98	2.86	13.43
Eggs Benedict (Single Serving)
2 large eggs	143	9.51	0.72	0	0.72	12.56
2 slices prosciutto	140	9	1	0	1	12
2 tablespoons Hollandaise sauce	170	18	0	0	0	1
Totals	453	36.51	1.72	0	1.72	25.56
Per Serving (with waffle)	634.5	49.1	5.56	0.98	4.58	38.99
Herbed Salmon Spread (Single Serving)
1.2 ounces smoked salmon	40	1.47	0	0	0	6.22
1 ounce cream cheese	99	9.76	1.56	0	1.56	1.74
1 tablespoon sour cream	24	2.32	0.56	0	0.56	0.29
½ teaspoon dill weed	1	0.02	0.28	0.1	0.18	0.1
Totals	164	13.57	2.4	0.1	2.3	8.35
Per Serving (with waffle)	345.5	26.16	6.24	1.08	5.16	21.78

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Breakfast Cauliflower Waffles

This makes 4 total servings of Cauliflower Breakfast Waffle. Per half waffle, the macros come out to be 181.5 Calories, 12.59g Fats, 2.86g Net Carbs, and 13.43g Protein.

With the Eggs Benedict variation, the macros come out to be 634.5 Calories, 49.1g Fats, 4.58g Net Carbs, and 38.99g Protein per serving.

With the Herbed Salmon Spread variation, the macros come out to be 345.5 Calories, 26.16g Fats, 5.16g Net Carbs, and 21.78g Protein per serving.

The Preparation

Breakfast Cauliflower Waffles

1 ½ cups grated raw cauliflower
½ cup mozzarella cheese
¼ cup Parmesan cheese
½ cup cheddar cheese
3 large eggs
3 tablespoons chopped chives
½ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon red pepper flakes
Salt and pepper to taste
Eggs Benedict (Single Serving)
2 large eggs
2 slices prosciutto
2 tablespoons Hollandaise sauce (Trader Joe's Brand)
Herbed Salmon Spread (Single Serving)
1.2 ounces smoked salmon
1 ounce cream cheese
1 tablespoon sour cream
2 teaspoons chopped chives
½ teaspoon dill weed
Pinch garlic powder
Pinch onion powder

The Execution

Chop cauliflower into florets and feed through grating attachment on food processor.
Add cheese and grate using grating attachment on food processor. Add eggs and spices and mix together.
Spread half of the mixture into a belgian style waffle maker, cook and flip (~8-10 minutes).
Remove from waffle maker and repeat with rest of mixture. Top with your choice of toppings.

https://www.ruled.me/breakfast-cauliflower-waffles/