Keto Creamed Chicken over Chaffles (or Riced Cauliflower)

I had some leftover chicken in the refrigerator and, wondering what to do with it, I remembered an old-fashioned Creamed Chicken recipe I used to love when I was first married. In the 1970’s and 80’s, Creamed Chicken was a popular dish served over puffed pastry shells. With a few substitutions, you can create the same, comforting meal in a keto version! Using xanthan gum instead of flour to thicken the sauce and served over toasted chaffles or riced cauliflower, this entire meal is only about 2 carbs per serving! Tonight’s dinner was a wonderful trip down Memory Lane...one I won’t forget anytime soon!

Keto Creamed Chicken

Makes 4 servings

1 cup chicken broth

1/2 cup heavy cream

1/2 teaspoon poultry seasoning

1 teaspoon chopped fresh chives or parsley

1/2 to 3/4 teaspoon xanthan gum

2 cups cooked chicken, cubed or shredded

1 tablespoon white wine or sherry

Salt and pepper to taste

Optional for serving:

Toasted Chaffles

Riced cauliflower

1. In a saucepan over medium heat, whisk together the chicken broth, heavy cream and herbs and heat to a simmer. While whisking, add the xanthan gum and continue whisking until thickened and smooth.

2. Add the cooked chicken, white wine or sherry and season with salt and pepper to taste. Simmer until the sauce is thicken to desired consistency, stirring occasionally. (If desired and if your diet allows a few more carbs, add any optional vegetables you might like, such as broccoli, one (4 oz) can of mushrooms and their liquid, a tablespoon of peas or carrots.)

3. Serve warm over toasted chaffles or cooked riced cauliflower. Enjoy!

Nutritional Information per serving (1/4 recipe, no vegetables or optional ingredients): 221 calories, 0.5 g carbohydrates (0.1 g dietary fiber, 0.3 g sugars), 14.3 g total fat (7.6 g saturated fat, 0 g trans fat), 99 mg cholesterol, 223 mg sodium, 12 mg calcium, 182 mg potassium, 1 mg iron, 129 IU Vit A, 22.7 g protein. Net carbs per serving: 0.4 grams

Recipe and photos by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission. 

Low Carb Strawberry Mousse Chaffle Cake

My daughter likes to joke and say, “You eat more cake than any diabetic I know!” When they’re gluten free, low carb/keto and sugar free, why not? I especially enjoy making tiny cakes because I don’t have a large crowd to feed, it’s just me and my husband, so a mini cake will provide a serving or two and then we’re done. No leftovers to get stale or tempt me for a week! Chaffle cakes are so quick and easy, they’re even lower carb than my other cakes, and they’re fun! This recipe is bright and refreshing on a winter’s day. To give it an extra strawberry boost, I crushed unsweetened, dried strawberries into a powder and added it to both the batter and the frosting. It lends a pretty pink color, too. The mousse frosting can be made by itself and served in a dish or the strawberry chaffles are excellent eaten as they are, but the combination is truly a special Valentine’s Day treat!

Low Carb Strawberry Mousse Chaffle Cake

The cake makes 3 servings, plus extra chaffles for snacking

Strawberry Chaffle Ingredients:

2 eggs, room temperature 

2 ounces cream cheese, softened

1 tablespoon coconut flour

1/2 teaspoon baking powder

2 tablespoons granulated erythritol sweetener 

1 teaspoon vanilla extract

1/2 teaspoon strawberry extract (I used McCormick brand)

1/8 teaspoon cake batter extract, optional (but gives a nice flavor. I used McCormick brand)

2 teaspoons unsweetened, dried strawberries, crushed into a powder (I used Trader Joe’s, see photo below)

1 tablespoon water

2 drops red food coloring, optional

Strawberry Mousse Frosting:

1/4 cup cold heavy cream

2 tablespoons cream cheese, softened

2 tablespoons unsalted butter, softened

2 tablespoons powdered erythritol sweetener 

1/4 teaspoon strawberry extract 

1 teaspoon unsweetened, dried strawberries, crushed into a powder

1-2 drops light pink food coloring, optional

Decorative Toppings (optional):

Sliced strawberries

Sugar free sprinkles

To make the chaffles:

1. Preheat a mini 4-inch waffle maker (I used a Dash Mini). In a mixing bowl or a 2-cup glass measuring cup (or a straight-sided pint mason jar), add all of the chaffle ingredients and whisk thoroughly to combine. I find it easier to do this with an immersion blender in a tall measuring cup or mason jar, but a hand whisk will do fine. Just be sure to whisk until no lumps remain and the batter is smooth. (Below is a picture of the dried strawberries I used to make the strawberry powder.)

2. Spoon 3-4 tablespoons of the batter into your preheated mini waffle maker. Close the lid and cook for about 3 minutes and 15 seconds or until cooked through. You don’t want to cook your waffle until crispy or too brown because it will make your cake tough and dry. The chaffle will be soft when it is removed from the waffle maker, but will firm up a bit upon cooling. Place the chaffle on a wire rack to cool.

3. Repeat to make another 3-4 strawberry chaffles (I made 5 chaffles). Allow the cooked chaffles to cool completely before assembling your cake.

Make the Strawberry Mousse Frosting. This recipe makes enough to frost a 3-layer mini cake (between the layers, top and sides), as pictured. Or will frost a 4-5 layer cake (between the layers and top), if the sides are left bare. Double the recipe if you like a lot of frosting or want to cover a taller cake completely.

4. In a small and deep bowl, whip the cold heavy cream using an electric mixer on high until stiff peaks are formed; set aside.

5. In a separate medium bowl, beat the cream cheese and butter with an electric mixer until fluffy and no lumps remain. Add the powdered sweetener, strawberry extract, strawberry powder and food coloring (if using) and beat until well combined and the mixture is smooth and fluffy.

6. Add 1/3 of the whipped cream to the cream cheese mixture and beat briefly with an electric mixer on low until well incorporated and the cream cheese mixture is creamier and not as stiff.

7. Switch to a rubber spatula and gently fold the remaining whipped cream into the cream cheese mixture until no streaks remain and a spreadable consistency is reached.

8. Frost your cake and decorate with sliced strawberries or sugar free sprinkles, as desired.

Nutritional Information per serving (1/3 of a 3-layer cake with frosting): 284 calories, 5.8 g carbohydrate (0.6 g dietary fiber, 1.1 g sugars, 2.9 g sugar alcohols), 27.5 g total fat (16.8 g saturated fat, 0 g trans fat), 159 mg cholesterol, 189 mg sodium, 69.4 mg calcium, 33 mg potassium, 281 IU Vit A, 1 mg Vit C, 5 g protein. Net carbs per serving: 2.3 grams

Nutritional Information per 1 chaffle (no frosting): 80 calories, 3 g carbohydrate (0.5 g fiber, 0.6 g sugars, 1.6 g sugar alcohols), 5.7 g total fat (3.3 g saturated fat), 3.5 g protein. Net carbs per 1 chaffle: 0.9 grams

Nutritional Information for Strawberry Mousse Frosting only (1/3 recipe): 204 calories, 2.9 g carbohydrate (0 g fiber, 0.5 g sugars, 1.6 g sugar alcohols), 28.8 g total fat (13.6 g saturated fat), 1.4 g protein. Net carbs per serving of frosting only: 1.6 grams

Photos and recipe by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission.

Chocolate Peanut Butter Chaffle Cake

I love mini desserts and chaffles make it so easy to make a luscious, decadent little cake, without having a lot of leftovers to worry about. This particular cake includes my favorite flavors, and probably yours too: chocolate and peanut butter! You can’t go wrong with this little gem of a dessert for a special occasion or just because....

Chocolate Peanut Butter Chaffle Cake

Makes 1 mini cake (2 servings)

Chaffles:

1 teaspoon coconut flour

1 teaspoon unsweetened dark cocoa powder

1/8 teaspoon baking powder

1 tablespoon granulated erythritol sweetener

1 large egg, beaten (or 2 egg whites)

2 teaspoons creamy peanut butter, no sugar added

1 teaspoon water

1/8 teaspoon chocolate or vanilla extract

1 drop of peanut butter flavoring (optional)

Peanut Butter Frosting:

1 ounce cream cheese, softened

1 1/2 tablespoons creamy peanut butter, no sugar added and at room temperature 

1 tablespoon butter, softened 

1 1/2 tablespoons powdered erythritol sweetener 

1/8 teaspoon vanilla extract

2 to 2 1/2 tablespoons heavy cream

Chocolate Ganache Drizzle:

2-3 tablespoons heavy cream

3 tablespoons semi-sweet, sugar free chocolate chips, chopped (such as Lily’s or Bake Believe)

Additional hot heavy cream, if needed

1-2 teaspoons chopped peanuts to garnish, if desired

1. Preheat a 4-inch mini waffle maker. Whisk together all of the chaffle ingredients until a smooth batter is formed. Divide the batter in half and spoon about 4 tablespoons of batter in the waffle maker, spreading it around with the back of a spoon to cover all the waffle bumps. Close and cook for 3 to 3 1/2 minutes. Remove to a wire rack to cool. Repeat with the remaining batter to make a second chaffle. This recipe makes two chaffles. Cool completely before frosting.

2. Peanut Butter Frosting: In a medium bowl, beat the cream cheese, peanut butter and butter with an electric mixer until light and fluffy. Beat in the powdered sweetener and vanilla extract. Beat in the cream, one tablespoon at a time, until a fluffy and spreadable consistency is achieved.

3. Place one chaffle on a plate and spread with about 1/2 of the frosting. Add the second layer and top with the remaining frosting. Refrigerate for about 20 minutes.

4. Meanwhile, make the Chocolate Ganache: In a small bowl or saucepan, heat the heavy cream in the microwave or on the stovetop until hot and beginning to bubble at the edges. Add the chocolate chips and allow to sit for a few minutes to melt before stirring. Whisk until smooth. If your ganache is too thick, add additional hot cream, 1 teaspoon at a time, and whisk until you achieve at smooth and pourable consistency. (Note: This recipe will make more ganache than you need. Store the leftover in an airtight container at room temperature for up to 3 days. Simply reheat gently in the microwave, 10 seconds at a time, until melted.)

5. Drizzle about 1 tablespoon of ganache over the top of the cake and sprinkle with chopped peanuts. 

Nutritional Information per 1/2 cake: 367 calories, 7.2 g carbohydrates (2.5 g dietary fiber, 1.2 g sugars), 33.8 g total fat (14.3 g saturated fat, 0 g trans fat), 153 mg cholesterol, 212 mg sodium, 55.8 mg calcium, 48 mg potassium, 222 mg Vit A, 1 mg iron, 9.7 g protein. Net carbs per serving: 4.7 grams

Photos and recipe by Kathy Sheehan, copyright 2020

All rights reserved. Please do not duplicate without the author’s permission. 

Keto French Toast Chaffle Breakfast Sandwich (or Monte Cristo!)

As I do often, I woke up in the middle of the night but, instead of turning over and going right back to sleep, I started thinking. I had seen a video going around on Facebook using this cooking technique for making a french toast sandwich, so I thought “Why can’t I do that with chaffles?” The excitement of this idea took over my mind and I didn’t go back to sleep for hours! When morning arrived, I leapt out of bed and ran down to the kitchen to try out this recipe. It was worth the poor night’s sleep!! This breakfast sandwich is SO GOOD and, when drizzled with a little sugar free syrup, it tastes like a Monte Cristo! For greater convenience, it’s a good idea to make your White Bread Chaffles ahead of time. (I triple or quadruple the recipe and make a batch of 6-8 at a time; they keep well in the refrigerator and are always available as a bread or hamburger bun substitute whenever you need them.)

Click on the YouTube video to see how to make this amazing breakfast sandwich:

Keto French Toast Chaffle Breakfast Sandwich (or Monte Cristo!)

Makes 1 sandwich

White Bread Chaffle Ingredients:

1 egg (or two egg whites)

1 tablespoon mayonnaise, sour cream or ricotta cheese

1 tablespoon almond flour (or coconut flour)

1/8 teaspoon baking powder

1 teaspoon water

Other Ingredients for Sandwich:

2 eggs, beaten

A pinch of salt and pepper to taste

1 teaspoon almond milk

1 ounce cheese of choice, sliced

2 pieces of bacon, cooked and halved

Sugar free syrup (optional)

1. First, make the chaffles by whisking the chaffle ingredients together. Divide the batter and spoon 3-4 tablespoons onto a hot, preheated mini waffle maker, close the lid and cook for at least 4 minutes. Remove to a wire rack and repeat with the remaining batter. This recipe makes 2 chaffles.

2. Meanwhile, whisk together the 2 eggs, salt, pepper and teaspoon of almond milk; set aside. Have the sliced cheese and bacon ready to go.

3. Melt some coconut oil or butter in a 10” non-stick skillet. Place over medium-low heat and add the whisked eggs. Dip the smooth side of one chaffle into the egg, turn over and place the egg-covered chaffle on one side of the skillet in the egg mixture (if your chaffle has a rough side, make sure it is up). Repeat with second chaffle and place in the egg mixture next to the first chaffle. You want the two chaffles in a line, in the center of the egg mixture. While on medium-low, cover and cook for a couple of minutes until the egg is just set.

4. As a whole unit, turn the chaffles and egg circle over to cook the second side. Top chaffles with slices of cheese and bacon. Fold the egg “wings” into the center over the chaffles and filling. Carefully, fold one chaffle to rest on top of the other chaffle (like a book with filling). Allow the chaffle on the bottom to continue cooking until nicely browned. Flip over to the second side to brown.

5. Remove sandwich to a serving plate and drizzle with sugar free syrup, if desired. Eat with a fork and enjoy!

Nutritional Information: 546 calories, 3 g carbohydrates (0.8 g dietary fiber, 0.8 g sugars), 43.9 g total fat (14.8 g saturated fat, 0 g trans fat), 612 mg cholesterol, 912 mg sodium, 341 mg calcium, 354 mg potassium, 3 mg iron, 335 mg Vit A, 33.6 g protein. Net carbs per serving: 2.2 grams

Photos, video and recipe by Kathy Sheehan, copyright 2020

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Apple Fritter Chaffles

I love apples, but avoid eating them because of their high carbohydrate and sugar content. I have discovered the PERFECT apple substitute: Chayote Squash! Chayote squash is bland, it has almost no flavor on its own, but its texture and the way it softens as it cooks makes it an excellent, low carb replacement for apples in recipes. I promise, you will not be able to guess that these “apple” fritters are not made from real apples! The trick is giving the squash the flavor of apples by cooking them in apple pie spices, adding lemon juice for tartness and, most importantly, adding apple extract for flavoring. I use Capella Double Apple flavoring, which I purchased online (click here to view). Only a few drops is needed to give the squash their realistic apple taste. The other thing I love about this recipe is its generous portion size! Enjoy these “apple” fritters for breakfast or dessert. I guarantee you’ll want to have them often and, with such a low carb count per serving, you can!!

Keto “Apple” Fritter Chaffles with Glaze

Makes one serving (3 chaffles)

“Apple” Fritter Filling (make first):

2 tablespoons butter

2 cups chayote squash, peeled and diced into small pieces (2 squashes)

2 tablespoons lemon juice

2 tablespoons golden (brown) erythritol (I used LaKanto Golden Monkfruit Sweetener)

8 drops monkfruit extract or stevia, or to taste

1 1/2 teaspoons apple pie spice blend

1/4 teaspoon apple flavoring or extract, or to taste

Chaffle Ingredients:

1 large egg

1 tablespoon mayonnaise or sour cream

1 tablespoon almond flour

1 teaspoon coconut flour

1 teaspoon golden (brown) erythritol sweetener

1/4 teaspoon baking powder

1/8 teaspoon vanilla extract (or cake batter extract)

1/3 cup prepared “apple” fritter filling (see directions below), finely diced

Glaze Ingredients:

1 tablespoon melted butter

1 tablespoon heavy whipping cream

1/4 teaspoon vanilla extract

2 tablespoons powdered erythritol sweetener

1. Prepare the “apple” fritter filling first, before mixing the chaffle ingredients. Peel, de-seed and dice the chayote squash into small pieces, as you would an apple. In a medium skillet over medium-low heat, melt 2 tablespoons butter and add the diced squash, lemon juice, golden erythritol sweetener, monkfruit extract or stevia, apple pie spice and apple flavoring. Cover and simmer gently over low to medium heat for about 20 minutes, until tender and soft. Stir occasionally and, if needed, add a tablespoon of water so the mixture doesn’t dry out or burn. When soft, taste and adjust sweetening and spices to your liking. It should taste like cooked apples! Note: This recipe will make more than you need for one serving. Set aside 1/3 cup for chaffles and, when cooled, store the remainder of the filling in an airtight container in the refrigerator for another time or serve over keto vanilla ice cream.

2. To make the chaffles, preheat a 4” mini waffle maker. In a medium bowl, whisk together the chaffle ingredients, except the filling. If needed, use a potato masher to finely dice the 1/3 cup “apple” fritter filling before adding it to the batter; for even cooking, you don’t want the “apple” pieces to be too big. Whisk the filling into the batter until well combined.

3. Divide the batter into thirds. Spoon 3-4 tablespoons of the batter onto the preheated waffle maker and spread around so the “apples” are evenly distributed. Close the lid and cook for at least 4 minutes or until the fritter is nicely browned. Remove to a wire rack and repeat with remaining batter to make two more chaffles (this recipe makes 3 chaffles).

4. While the chaffles are cooking, make the glaze. Whisk together the melted butter, heavy cream and vanilla extract. Add the powdered erythritol and whisk until smooth.

5. Drizzle glaze over chaffles before serving. Enjoy!

Nutritional Information per 3 chaffles with glaze: 407 calories, 6.7 g carbohydrates (3 g dietary fiber, 2 g sugars, 0.7 g sugar alcohols), 40 g total fat (16.9 g saturated fat, 0 g trans fat), 252 mg cholesterol, 325 mg sodium, 103.2 mg calcium, 190 mg potassium, 2 mg iron, 291 mg Vit A, 6 mg Vit C, 8.9 g protein. Net carbs per serving: 3.7 grams

Photos and recipe by Kathy Sheehan, copyright 2020

All rights reserved. Please do not duplicate without the author’s permission.

Chocolate Peppermint Bark Chaffle Cake

Wherever you go at this time of year, you’ll see boxes of Peppermint Bark candy. The combination of chocolate, vanilla or white chocolate with peppermint is a classic holiday treat. This low carb chaffle cake will definitely please anyone who loves this flavor combo. The sugar free peppermint candy sprinkled on top of the finished cake gives it a festive look. This triple-layer, mini cake is perfect for sharing a bit of Christmas cheer with your best friend!

Chocolate Peppermint Bark Chaffle Cake

Makes 2 servings

Chaffle Ingredients:

1 large egg, room temperature

2 tablespoons cream cheese, softened (or substitute sour cream)

1 tablespoon dark cocoa powder, unsweetened

2 tablespoons almond flour

1/4 teaspoon baking powder

2 teaspoons monkfruit-erythritol sweetener, granulated

1/8 teaspoon instant coffee powder (optional)

8 drops monkfruit extract (or add another teaspoon of granulated sweetener)

1/4 teaspoon pure peppermint extract

1 teaspoon water

Vanilla Buttercream Frosting:

1 ounce cream cheese, softened

3 tablespoons unsalted butter, room temperature

3 tablespoons powdered erythritol sweetener

1/2 teaspoon vanilla extract

2 1/2 tablespoons heavy whipping cream (plus more, if needed)

Chocolate Peppermint Ganache: (see *Note)

4 tablespoons heavy whipping cream

3 tablespoons sugar free dark or semi-sweet chocolate chips

1/4 teaspoon pure peppermint extract

Additional heavy cream, if needed

Topping:

1 teaspoon sugar free peppermint candy, crushed into small pieces

1. Preheat a mini waffle maker. (If using a larger waffle maker, you will need to double or triple this recipe.)

2. Mix together all of the chaffle ingredients and whisk until a smooth batter forms. Divide the mixture into thirds and spoon about 3-4 tablespoons of the batter onto the heated waffle maker. Close the lid and cook for 3 to 3 1/2 minutes. Remove chaffle to a wire rack to cool completely while you make two more chaffles. (This recipe makes 3 mini waffles.)

3. To make the Vanilla Buttercream Frosting, whip together the softened cream cheese and butter using a handheld or standing mixer until well combined. Beat in the sweetener and vanilla extract, then add the heavy cream 1 tablespoon at a time until a spreadable consistency is achieved. 

4. To make the Chocolate Peppermint Ganache, heat the heavy whipping cream in a small bowl and microwave in 15 second intervals until the cream is very hot and beginning to bubble around the edges. (You can also heat the cream in a small saucepan on the stove.) Add the chocolate chips and allow to sit for 5-8 minutes until the chocolate has melted, then whisk until smooth. Add the peppermint extract and stir to combine. If your ganache is too thick, add 1-2 teaspoons of hot cream and whisk until it is pourable. If needed, you can reheat for 6-8 seconds in the microwave, but do not allow the mixture to boil.

5. To assemble cake: Place one chaffle onto a plate, spread with about 1/3 of the buttercream frosting and drizzle with 1 tablespoon of ganache. Top with a second layer and spread with frosting and drizzle with ganache. Finally, add the last layer, spread with the remaining frosting and drizzle with 1-2 tablespoons of ganache and sprinkle the top with 1 teaspoon of crushed sugar free peppermint candy. 

6. The cake can be served immediately or cover in an airtight container and refrigerate. Bring to room temperature before serving.

*Note: This recipe for ganache makes more than you will need, so set the remaining aside for another use. Store in an airtight container at room temperature for up to 3 days. Gently reheat in the microwave for about 10 seconds.

Nutritional Information per 1/2 cake: 446 calories, 6.9 g carbohydrates (2.4 g dietary fiber, 1.1 g sugars), 44.4 g total fat (25 g saturated fat, 0 g trans fat), 214 mg cholesterol, 209 mg sodium, 75 mg calcium, 43 mg potassium, 411 mg Vit A, 2 g iron, 7.7 g protein. Net carb per serving: 4.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission. 

Pumpkin Spice Chaffles

Halloween may be over, but it’s still pumpkin season! These mini waffles are the perfect blend of fall flavors and are a welcome addition to any breakfast or they make an excellent low carb dessert. The thing that puts them over the top is the crunchy candied buttered pecan topping, so don’t skip it! Quick and easy, this is a breakfast you’ll ask for again and again this holiday season.

Pumpkin Spice Chaffles

Makes 1 serving (2 mini waffles)

Chaffles:

1 tablespoon cream cheese, softened (or substitute sour cream or ricotta cheese)

1 tablespoon pumpkin purée 

3/4 teaspoon pumpkin pie spice

1 large egg

2 tablespoons almond flour (or substitute 1 heaping TB coconut flour)

2 teaspoons Golden Monkfruit sweetener (I used LaKanto)

1/8 teaspoon baking powder

1/4 teaspoon vanilla extract (or pumpkin spice extract)

1/2 teaspoon water

Candied Butter Pecan Topping:

1 tablespoon chopped pecans

1/2 tablespoon butter

1/2 teaspoon Golden Monkfruit sweetener 

A pinch of pumpkin pie spice

Other Suggested Optional Toppings:

Whipped cream flavored with pumpkin pie spice

Melted butter

Sugar-free maple syrup

1. Begin by making the Candied Butter Pecan Topping: Place the chopped pecans into a small skillet and gently toast over medium-low heat until they smell fragrant. Add the butter and 1/2 teaspoon of the Monkfruit sweetener and pumpkin pie spice. Cook until bubbly, then remove to a bowl or plate to cool completely. They will harden as they cool; set aside. 

2. Make the chaffles: Preheat the 4” mini waffle maker. (If using a regular size waffle maker, you will need to double or triple this recipe.) Mix all of the chaffle ingredients together in a bowl and whisk until a smooth batter forms. Divide the batter in half and spoon 3-4 tablespoons of batter onto the heated waffle maker, spreading around to cover all the waffle bumps. Close the lid and cook for at least 4 minutes. Remove the waffle to a wire rack. Repeat with the remaining batter. This recipe makes 2 chaffles.

3. Serve with a dollop of whipped cream, sprinkle with the candied pecans and drizzle with sugar free maple syrup. Enjoy!

Nutritional Information per two chaffles (no toppings): 181 calories, 6.3 g carbohydrate (2.4 g dietary fiber, 1.5 g sugars), 12.9 g total fat (5.2 g saturated fat), 204 mg cholesterol, 173 mg sodium, 113 mg calcium, 116 mg potassium, 2 mg iron, 9 g protein. Net carbs per serving: 3.9 grams

Nutritional Information for Candied Butter Pecans: 56 calories, 1.1 g carbohydrate (0.6 g fiber, 0.2 g sugars), 6 g total fat (1.5 g saturated fat), 5 mg cholesterol, 5 mg sodium, 4.7 mg calcium, 25 mg potassium, 57 mg Vit A, 0.6 g protein. Net carbs per serving: 0.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission. 

Eggs Benedict Chaffles

Eggs Benedict is one of my favorite egg dishes. They’re perfect for brunch or a light meal. Traditionally, Eggs Benedict sit on a base of split english muffins, but in this recipe I’ve made 4” White Bread Chaffles with a hint of Everything But the Bagel Seasoning (from Trader Joe’s) and they were the perfect bread substitute. The accompanying Hollandaise Sauce is typically thought to be a difficult or fussy recipe, but when you use an immersion stick blender, it’s quick and easy, taking less than one minute to make! Finally, I recently purchased a microwave egg poacher that makes easy work of creating the perfectly poached egg in 30 seconds, with no mess. Put all of these luscious ingredients together with bacon, spinach and a couple of slices of tomato and you have the BEST, low carb breakfast ever. Elegant enough for company or treat yourself!

White Bread Chaffles

Makes 2 chaffles (1 serving)

1 large egg, beaten

1 tablespoon sour cream, ricotta cheese or mayonnaise 

1 tablespoon almond flour (or coconut flour)

1/8 teaspoon baking powder

3/4 teaspoon Everything But the Bagel Seasoning (optional, but adds a nice flavor)

1 teaspoon water, if needed to thin batter

Preheat a 4” mini waffle maker (I use a Dash Mini). In a small bowl, whisk together all of the ingredients. The batter may be thin, which is fine. Divide the batter in half. Add about 4 tablespoons of the batter to the heated waffle iron and spread around to cover the waffle bumps. Close the lid and cook for 4 minutes. Remove chaffle to a wire rack to cool and repeat with the remaining batter to make a second chaffle. This recipe makes 2 chaffles. (If you’re using a regular size waffle maker, you will need to double or triple this recipe.)

Nutritional Information per 2 chaffles: 202 calories, 2 g carbohydrate (0.8 g dietary fiber, 0.4 g sugars), 18.3 g total fat (3.3 g saturated fat), 7.8 g protein. Net carb per serving: 1.2 grams

Make One Minute Hollandaise Sauce using an immersion stick blender. Watch this excellent YouTube video by The Food Lab to learn how: https://youtu.be/rOWzVV_XrcM

1/2 cup butter

2 egg yolks

1 tablespoon lemon juice

1 tablespoon water

A pinch of salt and pepper to taste

Place the egg yolks, lemon juice, water, salt and pepper into a pint mason jar or the cup that comes with your immersion blender; set aside. Heat the butter in a small saucepan over medium heat until beginning to bubble. Once the butter is heated, pour it into a heat-proof glass measuring cup (alternatively you can melt the butter in the microwave on high for about 30 seconds in the microwave-safe measuring cup covered with a damp paper towel until bubbly). Put your stick immersion blender into the jar or cup with the yolks and turn it on. Slowly add the melted butter and continue to blend until the sauce thickens.

Nutritional Information per 2 tablespoons of sauce: 100 calories, 0.7 g carbohydrate, 0 g fiber, 10 g total fat (6 g saturated fat), 60 mg cholesterol, 197 mg sodium, 0 g protein.

Make Poached Eggs using your favorite method. I used a Joseph Joseph Microwave Egg Poacher (see above image).

Now put it all together with your favorite Eggs Benedict toppings:

Bacon

Canadian Bacon

Sliced ham

Sliced tomato

Fresh spinach leaves

Fresh Swiss Chard leaves

Photos and Recipe by Kathy Sheehan, except where noted, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission. 

Banana Nut Chaffles

The magic of chaffles is that they’re very low carb and, when made in a mini waffle maker, they are a single serving. Since I’m the only person in my house eating a very low carb/keto diet, they’re the perfect breakfast that is quick and easy to whip together! (If you’re using a regular size waffle maker, you will need to double or triple this recipe.) I’ve heard people complain that cleaning their waffle maker is a chore. My tip is to unplug your waffle maker and, while it’s still hot, place a double layer of wet paper towel on the grill and close the lid. The steam loosens any stuck on mess and when the plates have cooled enough to touch, it is easily wiped away! Here’s my take on Banana Nut Chaffles (inspired by the recipe from lowcarbinspirations.com). These chaffles have a true bread-like texture and the taste is divine!

Banana Nut Chaffles

Makes 1 serving (2 chaffles)

1 large egg

1/2 ounce (1 tbsp) cream cheese, softened (or sour cream)

2 tablespoons almond flour (or 1 tbsp coconut flour)

1 teaspoon LaKanto Golden Monkfruit sweetener (or other brown sugar substitute)

6 drops monkfruit extract (or add another tsp Monkfruit sweetener)

3/4 teaspoon banana extract

1/4 teaspoon vanilla extract

Pinch of ground mace or cinnamon (optional, but adds a nice flavor)

Optional Toppings:

Butter and cinnamon

Sugar free maple syrup flavored with caramel extract to taste

Chopped toasted pecans

Sugar free caramel sauce

Candied Butter Pecans (see instructions in recipe)

1. Preheat the mini waffle maker. In a small bowl or using a tall cup with an immersion stick blender, whisk together the egg, then add the remaining chaffle ingredients and blend until smooth (the batter will be thin). Divide the batter in half and add about 3-4 tablespoons of batter to the preheated waffle maker. Cook for at least 4 minutes until well browned. Remove to a wire rack while you prepare the second chaffle. This recipe makes 2 chaffles. Top with optional toppings and enjoy!

2. To make Candied Butter Pecans, chop 2 tablespoons of pecans and add to a small skillet over low to medium-low heat. Toast the pecans for about 1 minute being careful not to burn. Add 1 teaspoon of butter and 1/2 teaspoon of Golden Monkfruit sweetener. Stir until the butter and sugar have melted and the mixture coats the pecans. Remove to a plate to cool. The sugar will harden as it cools. Serve as an optional topping, if desired.

Nutritional Information per 2 chaffles (no topping): 211 calories, 4.8 g carbohydrate (1.5 g dietary fiber, 1.3 g sugars), 16.3 g total fat (5.1 g saturated fat), 204 mg cholesterol, 129 mg sodium, 68.5 mg calcium, 176 mg potassium, 1 mg iron, 422 mg Vit A, 10.3 g protein. Net carbs per serving: 3.3 grams

Nutritional Information for 2 TB Candied Buttered Pecans: 113 calories, 2.1 g carbohydrate (1.1 g dietary fiber, 1 g sugars), 12 g total fat (2.9 g saturated fat), 9 mg cholesterol, 25 mg sodium, 9.3 mg calcium, 50 mg potassium, 113 mg Vit A, 1.1 g protein. Net carbs per serving: 1 gram

Photo and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission. 

Cinnamon Roll Chaffles with Cream Cheese Frosting

I’ve been experimenting with cinnamon chaffle recipes that often call for mozzarella cheese as an ingredient. Personally, I don’t like the flavor of mozzarella cheese in a sweet chaffle (although it’s great in savory recipes or bread chaffles), but it provides a crispness that can otherwise be lacking in a chaffle made with cream cheese. To combat this problem, I added another tablespoon of almond flour to the batter and it worked great! Crispy on the outside and tender in the middle, just how I like it. Keep in mind that the extra tablespoon of almond flour adds 1.5 carbs, so if you’re looking for a chaffle with fewer carbs, just go with one tablespoon. The chaffles will be softer, but the cinnamon roll flavor will still be there.

Cinnamon Roll Chaffles with Cream Cheese Frosting

Makes 1 serving (2 chaffles)

Chaffle Ingredients:

1 tablespoon cream cheese, softened (or substitute sour cream or ricotta)

1 large egg

1 teaspoon melted butter

2 tablespoons almond flour (or 1 tbsp coconut flour)

1/4 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon vanilla extract

1/4 teaspoon cinnamon extract (or add 1/2 teaspoon more cinnamon)

6-8 drops LaKanto Monkfruit extract, to taste (or 2 teaspoons granulated erythritol)

Cream Cheese Frosting Ingredients:

1 ounce cream cheese, softened

2 teaspoons powdered erythritol, or to taste

1 teaspoon vanilla extract

1-2 tablespoons heavy cream

Preheat a mini 4” waffle maker. (If you’re using a regular size waffle maker you will need to double or triple the recipe.) Mix all of the ingredients until a smooth batter forms. (If needed, you can microwave the cold cream cheese for about 5-8 seconds on high to soften before adding the rest of the ingredients.) Divide the batter in two and cook each chaffle for 4 minutes until nicely browned and crispy. This recipe makes two mini 4” chaffles.

In a small bowl, whisk all of the frosting ingredients together and add enough heavy cream to reach a desired spreading consistency. Spread the frosting on the warm chaffles and sprinkle with additional cinnamon. Enjoy!

Nutritional Information for 2 chaffles with frosting: 408 calories, 9.3 g carbohydrate (2.8 g dietary fiber, 2.3 g sugars), 34.8 g total fat (16.8 g saturated fat, 0 g trans fat), 271 mg cholesterol, 352 mg sodium, 202 mg calcium, 192 mg potassium, 932 mg Vit A, 2 mg iron, 12.4 g protein. Net carbs per serving: 6.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission. 

Low Carb Crab Cakes

I love crab cakes! Usually they are made using breadcrumbs as a filler, but I’ve substituted riced cauliflower for the bread to make these gluten free, as well as low carb. You can fry them up in a skillet or use a waffle iron. Serve them with a squeeze of lemon, tartar sauce or aioli. (I especially enjoy Stonewall Kitchen’s Lemon Herb Aioli.) DELICIOUSNESS!

Low Carb Crab Cakes

Makes 2 servings (3 crab cakes each)

1 tablespoon butter or ghee

1/2 stalk celery, chopped

2 tablespoons red pepper, finely chopped

1/2 shallot, finely chopped

2 cloves garlic, minced

1/4 cup riced cauliflower

Salt and pepper to taste

1/2 large egg (or more to bind, if needed)

1 tablespoon mayonnaise 

1 tablespoon Worcestershire sauce

1/2 teaspoon Dijon mustard

3/4 teaspoon Old Bay seasoning

1/4 cup Parmesan cheese, grated

8 ounces lump crabmeat (not imitation), picked clean of shells

2 tablespoons avocado or coconut oil

1. Heat a large skillet over medium heat. Heat the butter, then add the celery, red pepper, shallot, garlic, riced cauliflower, salt and pepper. Sauté the vegetables until soft and translucent, about 8-10 minutes. Remove from heat and cool for a bit.

2. In a large mixing bowl, combine the egg, mayonnaise, Worcestershire sauce, Dijon mustard and Old Bay seasoning. Add the sautéed vegetables and mix well. Mix in the parmesan cheese and fold in the crabmeat. (If the mixture is too dry, add some more beaten egg.)

3. Divide mixture and form into six patties. Place them on a parchment lined plate or baking sheet. You can refrigerate at this point for 1-2 hours.

4. Heat the avocado or coconut oil in a large skillet over medium-high heat. Add the crab cakes and fry on the first side for a few minutes (without turning over) until well browned. Flip and cook the second side. (Alternatively, you can heat up a waffle iron and cook the crab cakes for 4-5 minutes or until well browned.)

5. Serve over chopped lettuce and top with a squeeze of lemon, tartar sauce or aioli. 

Nutritional Information per 3 crab cakes (no topping): 183 calories, 5.5 g carbohydrates (0.7 g dietary fiber, 2.4 g sugars), 7.3 g total fat (2.4 g saturated fat, 0 g trans fat), 175 mg cholesterol, 687 mg sodium, 268.5 mg calcium, 112 mg potassium, 527 mg Vit A, 25 mg Vit C, 2 mg iron,  24.3 g protein. Net carbs per serving: 4.8 grams

Photos and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission. 

Blueberry Chaffles with Lemon Yogurt Cream

A chaffle wave is sweeping over the low carb world! What is a “chaffle?” It is a very low carb waffle made with a base of egg and cheese. They can be created in any flavor, from pizza to dessert, and are a good bread substitute for sandwiches, burgers and a bun for hotdogs. You can use any waffle maker, but the 4” Mini Dash Waffle Maker is just the right size, especially when making a single serving. This recipe makes two 4” chaffles. (If you’re using a larger waffle maker, you may need to double or triple this recipe.) The carb count is a very low 3.4g net carbs for two delicious chaffles bursting with fresh Maine blueberries! Of course, you can top them with your favorite sugar free syrup, but I enjoy mine with a dollop of Lemon Yogurt Cream. This is a quick and delicious breakfast and, because these mini waffles are so adorable, everyone in the family will want to join the chaffle craze! 

Blueberry Chaffles with Lemon Yogurt Cream

Makes 1 serving (two 4’ chaffles)

Chaffle Ingredients:

1 large egg, beaten

1 tablespoon cream cheese, softened (or substitute sour cream or ricotta)

1 tablespoon almond flour (or 1/2 tbsp coconut flour)

2-3 drops lemon extract, or to taste (can substitute 1/4 tsp vanilla extract)

5-6 drops Lakanto Monkfruit extract (or 1 tsp granulated erythritol)

1 teaspoon heavy cream

1/8 teaspoon baking powder

1 tablespoon fresh wild Maine blueberries (can use frozen, but choose the smaller, low bush berry, such as Wyman’s)

Lemon Yogurt Cream Ingredients:

1/4 cup plain, Greek yogurt

A few drops of lemon extract (or 1/2 tsp lemon zest)

4 drops of LaKanto Monkfruit extract (or stevia)

1. To make the chaffles, preheat your mini waffle maker. Whisk together all of the chaffle ingredients, except the blueberries, until a smooth batter forms. Add the blueberries and gently stir to incorporate. Spoon about 3-4 tablespoons of batter onto the preheated waffle maker and cook for about 3-4 minutes until golden brown. Remove to a wire rack to cool, meanwhile repeat with the remaining batter to make a second chaffle.

2. Make the Lemon Yogurt Cream by stirring the yogurt, extract (or zest) and sweetener together.

3. To serve, spread a small amount of butter on each chaffle, top with lemon cream and sprinkle with additional fresh blueberries. Enjoy!

NOTE: If you’re looking for more low carb waffle and chaffle recipes, that can be made in any waffle maker, be sure to check out my book Creative Grain-Free, Low Carb Waffles: Healthy Culinary Magic With Your Waffle Iron available on Amazon Kindle or iBooks for only $2.99!

Nutritional Information per 2 chaffles (no topping): 176 calories, 4.4 g carbohydrate (1 g dietary fiber, 1.6 g sugars), 13.7 g total fat (5.4 g saturated fat, 0 g trans fat), 207 mg cholesterol, 171 mg sodium, 94.4 mg calcium, 128 mg potassium, 1 mg iron, 8.9 g protein. Net carbs per serving: 3.4 grams

Nutritional Information for Lemon Yogurt Cream: 56 calories, 2.5 g carbohydrate, 2.8 g total fat, 56.5 mg calcium, 5.1 g protein. 

Photos and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission. 

Orange and Cranberry Nut Waffles

I am so happy to announce that my first cookbook is now available as an e-book! I've been working on this project for many months, struggling to master the technology and learning so much along the way.  The book is entitled CREATIVE GRAIN-FREE, LOW CARB WAFFLES: Healthy Culinary Magic With Your Waffle Iron and is filled with many excellent recipes for low-carb living and includes a color photo of each recipe.  Each recipe is less than 10 carbs per serving, including desserts like pie and cake!  Many people think that waffles are only good for breakfast, but waffles are delicious at anytime of the day.  I use these grain-free waffles as a substitute for bread in sandwiches and have even made amazing low-carb desserts with them!  I hope that you'll hop over to the iBooks store or the Amazon website to check out the new book. Thank you! I appreciate your support and please tell your friends!

Apple iBooks E-Book: https://itunes.apple.com/us/book/creative-grain-free-low-carb/id1071566965?ls=1&mt=11

Amazon Kindle: https://www.amazon.com/Creative-Grain-Free-Low-Carb-Waffles-ebook/dp/B01JQ2TJF4/ref=sr_1_2

To celebrate the release of the book, I'm sharing a new waffle recipe below.  This Cranberry Nut Waffle was created after the completion of the book, so think of it as a bonus!  It's just as delicious as my other waffles and has been a favorite lately since fresh cranberries are abundant right now.  When you want to keep a breakfast of waffles low carb, it's important to find an alternative to maple syrup, which is over 50 grams of carb per 1/4 cup!  For this waffle, I created a creamy cranberry spread to use as a topping.  It's a great way to start your morning...and the new year.  Have a happy and healthy 2016!

Grain-Free, Low Carb Orange and Cranberry Nut Waffle (or Pancakes)

Makes 2 waffles (6.5-inch round) or 8 small pancakes

Serving size: 1/2 waffle or two small pancakes

1/4 cup nut butter of choice (almond, cashew, but not peanut butter)

3 tablespoons of finely chopped walnuts

1/4 cup fresh cranberries (measure first, then chopped fine)

2 teaspoons orange zest

1 large egg

1/2 tablespoon apple cider vinegar

1/4 + 1/8 teaspoon stevia powder (I used Sweet Leaf brand)

5 drops liquid stevia drops (Valencia Orange or regular), or to taste

A pinch of salt

1 tablespoon melted butter or ghee (use coconut oil for dairy-free)

2 tablespoons non-dairy milk or fresh squeezed orange juice

1/8 teaspoon baking soda

Mix together all of the ingredients in a mixing bowl and whisk until blended. Cook on your preheated waffle iron according to the manufacturer's instruction for your waffle iron or cook on a hot griddle for pancakes. Serve immediately or store in an airtight container in the refrigerator for up to 4 days.  To reheat, toast the waffles on the lightest setting of your toaster and watch carefully to prevent burning.

Nutritional Information per 1/2 waffle or 2 small pancakes (no topping): 188 calories, 4.9 g carbohydrate (1.7 g dietary fiber, 0.6 sugars), 17.6 g total fat (4.2 g saturated fat, 0 g trans fat), 54 mg cholesterol, 92 mg sodium, 30.6 mg calcium, 99 mg potassium, 4.9 g protein.  Net carbs per serving: 3.2 grams

Cranberry Cream Cheese Spread

Makes 4 servings

Serving size: 2 Tablespoons

1/2 cup cream cheese (choose non-dairy, if needed)

1/4 cup fresh cranberries (measure first, then chopped fine)

1/4 teaspoon stevia powder (I used Sweet Leaf brand)

1/4 teaspoon vanilla extract

Mix all of the ingredients together in a small bowl until well combined. Chill until ready to serve.

Nutritional Information per serving (2 TB): 73 calories, 2.6 g carbohydrate (0.2 g dietary fiber, 0.2 g sugars), 8 g total fat (3.5 g saturated fat, 0 g trans fat), 15 mg cholesterol, 170 mg sodium, 20.4 mg calcium, 5 mg potassium, 2 g protein. Net carbs per serving: 2.4 grams

Recipes by Kathy Sheehan, copyright 2016

Grain Free Plain and Pizza Waffle

I've gone hog wild using my old, 33-year old waffle maker!  I discovered how to make grain-free waffles using nut butter as a base, so no flour is needed.  I've created plain and pizza flavored!  (Pizza variation on the basic plain recipe is listed below.)  I'll be creating other flavors, so be on the lookout in future posts.  For someone that hasn't eaten a piece of bread, or a waffle, in over 1-1/2 years, this recipe is like performing a magic trick!  The plain version makes a wonderful bread substitute.  Just top with your favorite sandwich filling, such as chicken salad, and eat as an open-face sandwich.  The pizza waffle is a favorite, especially for a quick lunch or dinner.  As pictured here, I topped mine with uncured, nitrate-free pepperoni cut into slivers that were heated in a skillet, shredded Parmesan and chopped tomatoes seasoned with Italian herbs.  It is to die for!  The waffles can be made ahead and stored in an airtight container.  To crisp them back up, just toast or place them briefly on your heated waffle iron so that it fits on the squares like a puzzle.  Also, if you don't have a waffle maker, either of these recipes can be made into pancakes and cooked in a skillet.  Have fun with these!  I know I have!

Grain Free Basic Plain Waffle

Makes about 3 or 4 waffles (6-8 servings)

1/2 cup almond or cashew butter, room temperature

2 large eggs

2 tablespoons non-dairy milk, such as almond, coconut or flax

1/2 tablespoon apple cider vinegar

1/8 teaspoon salt

1/4 teaspoon (two drops) molasses

1/4 teaspoon baking soda

non-stick vegetable spray or melted ghee (clarified butter), if needed

1.  Mix all of the ingredients in a mixing bowl and beat vigorously with a fork until a smooth batter forms.  The batter should have the consistency of pancake batter, thickened but pourable.  If additional liquid is needed, add 1 TB of non-dairy milk at a time until desired consistency is reached.  (If the batter is too thick, it will work fine but might not make a total of 4 waffles.)

2.  Heat waffle iron to a medium setting.  If needed to prevent sticking, spray both sides of the waffle iron with non-stick vegetable spray or brush lightly with melted ghee.  Ladle the batter onto the waffle iron and close the lid.  Cook until waffle is golden brown.  Carefully remove from waffle iron and serve immediately or place on a wire rack to cool completely, then store in a airtight container.  Repeat with remaining batter.

3.  To reheat a cooled waffle, either toast lightly or carefully fit the waffle back onto a heated waffle iron (make it fit like a puzzle) and close the lid.  Only reheat the waffle for about 20 seconds or until crispy.

Nutritional Information per serving (1/2 waffle, no topping):  129 calories, 5.2 g carbohydrate (0.3 g dietary fiber, 0.6 sugars), 10.4 g total fat (2.2 g saturated fat, 0 g trans fat), 155 mg cholesterol, 121 mg sodium, 33.5 mg calcium, 145 mg potassium, 5.1 g protein.  Net carbs per serving: 4.9 grams

Pizza Waffle Variation:  Omit the molasses and add 1/2 teaspoon Italian seasoning, 2 teaspoons tomato paste, 1/8 teaspoon garlic powder, 1/8 teaspoon onion powder and freshly ground black pepper.  The batter should have the consistency of pancake batter.  If additional liquid is needed, add 1 TB of non-dairy milk at a time until desired consistency is reached.  Proceed with step 2 to make waffles.

Recipe by Kathy Sheehan, copyright 2015.