Food

Celebrate 2019 Waffle Day on Keto

Celebrate 2019 Waffle Day on Keto

Good news for waffle lovers: there are two national waffle days. The first one is on March 25, and it’s widely popular in Sweden. The second one is on August 24, and it’s celebrated in the United States. It’s normal for keto beginners to be cautious about getting kicked out of ketosis. If you’re worried about that happening on waffle day, we’ve got you covered with five delicious keto waffle recipes
and tips.

National Waffle Day

There are two different national waffle days. One is on March 25, and it’s mostly celebrated in Sweden. In the United States, the national waffle day is celebrated on August 24.


History of National Waffle Day

March 25

The national waffle day celebrated on March 25 is on the same day as the lady day in which archangel Gabriel informed virgin Mary that she'd conceive Jesus. In Swedish, the annunciation day is called Vårfrudagen and waffle day is called Våffeldagen [1].

Overtime Swedish people started calling the lady day as waffle day in Swedish and celebrated it by eating waffles. Some sources say that the waffle day being celebrated on the same day as the Annunciation is due to a pronunciation mistake we stated above.


August 24

The unofficial waffle day in the United States is celebrated to honor the day the first waffle iron was patented on August 24, 1869.


Waffle Fun Facts

Waffle-inspired Nike shoes

Did you know that Nike’s first pair of sneakers were made in a waffle iron? Nike co-founder Bill Bowerman was having waffle breakfast with his wife one morning in 1971. It was then it occurred to him that the shape of waffles would be perfect for the sole of running shoes.


World’s largest waffle

The world’s largest waffle was created in the Netherlands in 2013, and it weighed approximately
110 pounds [2].


Ice cream cones from waffles

The first ice cream cone was created from waffles when an ice cream vendor ran out of paper cups in 1904 and asked a nearby waffle vendor to help him out. The waffle vendor rolled waffles into cones to hold the ice cream.


Can I Eat Waffles While on Keto?

As you may have heard a gazillion times, the ketogenic diet is a low carb diet which means the traditional waffles covered in maple syrup, Nutella, and cream is not suitable for keto. 

However, there’s always a keto way to enjoy your favorite foods including waffles! Make use of one of our low carb waffle recipes to enjoy the national waffle day.


glass-of-almond-milk-and-almonds-on-a-wooden-table

How to Celebrate National Waffle Day While on Keto

Low carb flour

One hundred grams of all-purpose flour has roughly 76 grams of carbs, and it can kick you out of ketosis in no time. Opt for the low carb alternatives: almond flour and coconut flour.


Switch the milk

Instead of regular milk, opt for almond or coconut milk because they have fewer carbs compared to regular milk and your waffles will also taste much better.


Sugar alternative

If you want your waffles to have a sweet taste, use low carb sweeteners such as stevia or erythritol instead of regular sugar.


Oil

Use coconut oil instead of vegetable oil.

All it takes is to swap all the high carb ingredients with low carb alternatives to enjoy the waffle day.


Low carb toppings

Enjoy your waffles with low carb syrups and berries.


5 Delicious Keto Waffle Recipes for National Waffle Day

1. Classic keto waffles

This will be the keto version of the delicious Belgian waffles. It calls for coconut flour instead of regular flour, almond milk instead of regular milk, and erythritol instead of regular sugar. And the best part? It’s completely low carb and keto friendly.

You can make it in under 15 minutes, and this recipe yields four servings. The classic keto waffles have 40 grams of fat, 9.3 grams of carbs, and 8.1 grams of protein.


simple-belgian-waffle-on-a-white-plate-with-fork-on-wooden-background

Preparation time:

Cooking time:

Serve: 4

Ingredients:

  • 4 medium eggs, room temperature
  • 3 ½ tablespoons coconut flour
  • 3 tablespoons powdered erythritol
  • 2 ½ tablespoons almond milk
  • ½ teaspoon baking soda
  • 4oz. butter melted and cooled
  • 1 teaspoon vanilla extract, sugar-free
  • 1 cup whipped cream
  • Cinnamon, for sprinkle

Instructions:

  1. Beat egg whites in a bowl until soft peaks form.
  2. In a separate bowl, beat egg yolks with powdered erythritol.
  3. Fold in coconut flour, baking soda, milk, vanilla, and butter.
  4. Gradually add in egg whites, one tablespoon at the time until all is incorporated.
  5. Preheat waffle iron and add ¼ of the batter onto the iron.
  6. Cover and cook for 3 minutes.
  7. Serve waffle warm topped with whipped cream and cinnamon.

Calories

420

Total Fat 40g

Saturated Fat 24.5g

Cholesterol 258mg

Sodium 395mg

Total Carbohydrate 9.3g

Dietary Fiber 4.7g

Total Sugars 0.7g 

Protein 8.1g


2. Almond flour waffles

This one is similar to the classic keto waffles recipe above, but it uses almond flour instead of regular flour, and liquid stevia instead of regular sugar. It also calls for almond butter and lemon zest for extra flavor.

All it takes is 15 minutes to make these almond waffles and this recipe yields four servings. It has 15.7 grams of fat, 5.3 grams of carbs, and 7.2 grams of protein.

Preparation time:

Cooking time:

Serve: 4

Ingredients:

  • 2 large eggs, separated
  • 1 cup almond flour
  • ¼ cup powdered erythritol
  • 1 teaspoon baking powder
  • 4 tablespoons blanched/white almond butter
  • 1 teaspoon vanilla extract, sugar-free
  • ½ cup unsweetened almond milk
  • 5 drops liquid stevia
  • 1 teaspoon lemon zest

Instructions:

  1. Preheat your waffle iron.
  2. Beat egg whites in a bowl until soft peaks form.
  3. In a separate bowl, beat egg yolks with erythritol, and stevia.
  4. Fold in almond flour, baking powder, almond milk, almond butter, vanilla extract and lemon zest.
  5. Gradually fold in egg whites until all is incorporated.
  6. Pour around ¾ cup of the batter into the waffle iron. Bake the waffles for 4-5 minutes or until crispy.
  7. Serve warm.

Calories

184

Total Fat 15.7g

Saturated Fat 2g

Cholesterol 93mg

Sodium 132mg

Total Carbohydrate 5.3g

Dietary Fiber 1.5g

Total Sugars 1g 

Protein 7.2g


3. Cacao keto waffles

Fancying some chocolate waffles? We’ve got you covered. The key ingredients of this aromatic waffle recipe are almond flour, unsweetened cacao, cardamom, almond milk, and erythritol.

This recipe yields two servings, and it has 30.7 grams of fat, 5.2 grams of carbs, and 8.4 grams of protein.


cocoa-waffle-and-cup-of-coffee-on-a-table

Preparation time:

Cooking time:

Serve: 2

Ingredients:

  • ½ cup almond flour
  • ½ tablespoon unsweetened cacao
  • 1 pinch cardamom
  • 2 large eggs, room temperature
  • 1 tablespoon almond milk
  • 1 tablespoon powdered erythritol
  • ¼ teaspoon baking powder
  • 3 tablespoons melted and cooled coconut oil
  • ½ teaspoon vanilla extract, sugar-free
  • 4 strawberries, sliced, to serve with

Instructions:

  1. In a mixing bowl, combine almond flour, cacao, cardamom, erythritol, and baking powder.
  2. In a separate bowl, beat eggs, almond milk, vanilla, and coconut oil.
  3. Fold the liquid ingredients into the dry ones.
  4. Stir until smooth.
  5. Pour half the batter over preheated waffle iron.
  6. Cook for 4 minutes.
  7. Serve warm, topped with sliced strawberries.

Calories

318

Total Fat 30.7g

Saturated Fat 21.2g

Cholesterol 186mg

Sodium 75mg

Total Carbohydrate 5.2g

Dietary Fiber 1.9g

Total Sugars 1.8g 

Protein 8.4g


4. Protein waffles

Make some delicious protein waffles because why not? The star ingredient of this recipe is our birthday cake protein powder, but you can also use any other low carb protein powders.

This recipe yields four servings, and it has 13.9 grams of fat, 3.5 grams of carbs, and 14.7 grams of protein.


Preparation time:

Cooking time:

Serve: 4

Ingredients:

  • 2 1oz. scoops Birthday Cake protein powder
  • 2 tablespoons butter, melted and cooled
  • 2 large eggs
  • ½ teaspoon baking powder
  • ¼ - ⅓ cup almond milk, to thin the batter

Instructions:

  1. Combine all the ingredients in a food blender.
  2. Add ¼ cup of almond milk and blend until smooth. Add more almond milk if needed.
  3. Pour ¼ of the batter over preheated waffle iron.
  4. Cook until the waffles are crispy, for 3-4 minutes.
  5. Repeat with the remaining batter.
  6. Serve pancakes with some sugar-free syrup.

Calories

193

Total Fat 13.9g

Saturated Fat 9.1g

Cholesterol 141mg

Sodium 107mg

Total Carbohydrate 3.5g

Dietary Fiber 0.5g

Total Sugars 1.3g 

Protein 14.7g


5. Fluffy and crispy waffles

The best part about this recipe is that it calls for six scoops of vanilla keto ice cream to enjoy with your tasty low carb waffles. This recipe yields six servings, and it has 18 grams of fat, 4.8 grams of carbs, and 4.6 grams of protein.


waffle-with-ice-cream-on-top-on-a-white-plate-with-tea-cup-in-the-background-on-a-blue-wooden-table

Preparation time:

Cooking time:

Serve: 6

Ingredients:

  • 2 cups blanched almond flour
  • ½ teaspoon salt
  • 3 teaspoons baking powder
  • 3 tablespoons powdered erythritol
  • 1 ½ cups almond milk
  • 2 large eggs
  • ⅓ cup melted and cooled butter
  • ½ teaspoon vanilla extract, sugar-free
  • 6 scoops vanilla Keto ice cream or Strawberry Swirl ice cream

Instructions:

  1. In a mixing bowl, combine almond flour, salt, baking powder, and erythritol.
  2. In a separate bowl, beat eggs with almond milk, butter, and vanilla.
  3. Fold the liquid ingredients into the dry ones.
  4. Stir until combined.
  5. Let the batter rest for 5 minutes.
  6. In the meantime, preheat the waffle iron.
  7. Spread around ⅓ - ½ cup of the batter over waffle iron. Cook the waffles for 5-6 minutes.
  8. Serve warm, with ice cream.

Calories

195

Total Fat 18g

Saturated Fat 7.5g

Cholesterol 89mg

Sodium 333mg

Total Carbohydrate 4.8g

Dietary Fiber 1.1g

Total Sugars 1.3g 

Protein 4.6g


Takeaways

There are two national waffle days: one on March 25, and one on August 24. The first one is primarily celebrated in Sweden, as a result of mispronunciation of the Annunciation day (lady day).

The second one is an unofficial waffle day celebrated in the United States to honor the anniversary of the first waffle iron. If anything, we like the idea of having two waffle days, any excuse to eat more waffles.

However, as stated earlier, just be sure to swap the high carb ingredients such as all-purpose flour with low carb alternatives like almond and coconut flour if you’re on keto.

References

  1. Days Of The Year. Waffle day. - https://www.daysoftheyear.com/days/waffle-day/
  2. Guiness World Records. Largest waffle. - http://www.guinnessworldrecords.com/world-records/largest-waffle

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