Keto Waffle – the healthiest version

Waffle throughout history

Waffle, a seductive cake that we know today dates back to the 13th century. But I wouldn’t be a real Greek if I didn’t dig a bit deeper into the historical facts!  An archaeological artefact was found in Greece and it could be described as a version of ancient “waffle press”. You can read all about it in this great overview.

European popularity

Waffles were so popular at all events, fairs and festivals throughout the Medieval time. King Charles IX of France had established a law which said that waffle sellers must be at least four feet away from each other. This way, they wouldn’t cause disturbances and conflicts among visitors. The popularity of waffles spreads to Tuscany and Burgundy, and then to the rest of Europe. Of course, with an emphasis on Belgium, wherein Liège – a type of waffle was patented by the personal cook of Prince-Bishop of Liège. This specific kind is still known as Liège Waffles.

American inauguration

With the immigration from Europe during wartime, waffles arrived in America. They became “inaugurated” by the third US President – Jefferson after a visit to France. President Jefferson personally brought a white waffle press to the White House. This became a prestigious treat and started a fame.

Today, waffles are mostly associated with Belgium and the two most recognizable types are Liege and Brussels. The second ones are thicker and have larger pattern than some other kinds. Local consumers are easily distinguished from tourists because Brussels residents never put chocolate, cream, whipped cream, and similar toppings. They only add powdered sugar or nothing at all.

We should not give them up on Keto!

Just because traditional waffles are made with wheat flour and sugar, it doesn’t mean that you cannot enjoy them on Keto. Nowadays, you can find many Keto recipes on the Internet. But how can you be sure that these waffle recipes fit into your macros? We should also care if the recipe is 100% organic and good for our health!

Well, of course, you make it at home! The ingredients I recommend are totally Keto-approved, Mediterranean and delicious. If you have friends visiting, this is the best way to impress them. Now you can explain that Keto does not mean giving up the pleasure of Waffles! If you have a compact and small waffle press, you can even make them on vacations! I encourage you to try them. success is guaranteed!

Greek Goes Keto – waffles


  • 4 large free-range eggs
  • 1 tbsp psyllium powder
  • Pinch of Himalayan salt
  • 30g melted grass-fed butter (Try goat butter)
  • 100g sour cream
  • 4 tbsp almond flour
  • 1 tbsp coconut flour
  • 1/5 tsp ground vanilla bean
  • 1 tsp cinnamon
  • 1/4 tsp ground cloves

Serving: 4 waffles


Yes, you are reading it right – there’s no stevia or any kind of sweetener! You will make your waffle sweet or savoury based on the topping! So, mix all the ingredients using a whisk or an electric mixer. After that, you are ready to bake them! Preheat your Waffliera (as we call it in Greece and Italy), add some butter or coconut oil, and bake the waffles for 3-5 minutes.

If you want to eat them like a true Belgian, then simply sprinkle some powdered stevia! On the other hand, if you would like to get creative, you can use this recipe to create the best chocolate-strawberry topping for a breakfast version. Alternatively, just use some sour cream and berries! There are millions of ways to make your waffles, be creative, and stay healthy!

Best possible macros

With only 3g of net carbs, meaning less than 1g of sugar, a portion will provide you with a great number of good fats, protein and valuable minerals. This nutritional value applies to a portion of waffle, the way a Belgian would eat it – without any topping.

keto waffle

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  1. You are right Apollona about waffles to be Greek. Even Andrew Zimmern had said so on his episode of Bizarre foods – delicious destinations (Finland and Sweden episode).

    1. Thank you very much, Jana, for that info. Seems like ancient Greeks had been quite modern when it comes to gastronomy!

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