Keto Pumpkin Protein Waffles with Cream Cheese Icing Recipe
/I created this recipe one August day when the temp was a cool and breezy 82 degrees and I started thinking about fall and the approach of the beloved pumpkin spice season.
I’ve been on a keto-friendly waffle (or chaffle) kick lately and I wanted to create a pumpkin spice-flavored waffle packed with protein so I could enjoy them as a meal all on its own. I’ve been really focusing on weight training recently so I strive for at least 30 grams of protein per meal.
These Keto Pumpkin Protein Waffles are perfectly keto-friendly, have a cake-like texture, and a whopping 32 grams of protein for just two waffles. I like to eat the whole batch (sorry not sorry!) for a filling, protein-packed meal. The Cream Cheese Icing is a delicious topping for the waffles and pairs perfectly with the pumpkin spice waffles.
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Nutritional information for Keto Pumpkin Protein Waffles with Cream Cheese Icing.
These Pumpkin Spice Protein Waffles are keto-friendly.
The Keto Pumpkin Protein Waffles (including the Cream Cheese Icing!) are keto-friendly with only 3 grams of net carbs per serving. They are also suitable for any low-carb diet, are gluten-free, and high in protein.
Detailed nutrition facts for one serving (2 waffles plus half of the cream cheese icing):
359 calories
22 grams of fat
5 total grams of carbohydrates
2 grams of fiber
3 grams of net carbs
32 grams of protein
Ingredients for Keto Pumpkin Protein Waffles.
Other than canned pumpkin, cream cheese, and normal baking ingredients like eggs, baking powder, and butter, the only special ingredient you need to make the Keto Pumpkin Spice Protein Waffles is vanilla protein powder.
I currently use only Equip brand grass-fed beef isolate protein powder. (Click to see the current price on Amazon.) After 6 months of following a carnivore diet, I learned that I am very sensitive to some foods that were a common part of my diet. One of which is whey protein. For me it causes bloating and a gassy stomach which is no fun.
RELATED: To learn more about my carnivore journey, I shared my 90 day carnivore results in this blog post.
Equip protein powder is not cheap, but it contains only grass-fed beef and clean ingredients. The vanilla uses only grass-fed beef, natural vanilla flavor, stevia extract, and organic coconut cream powder. There are no chemicals or stabilizers, and it contains whole-food collagen. And no, it does not taste like beef!!
If you have a vanilla protein powder on hand I encourage you to try a batch with your favorite brand. But know I only tested this recipe with Equip protein. Be sure to choose a vanilla protein powder that tastes good on its own. I've used Quest Vanilla Milkshake and Premier Protein brands in the past, and they should work well.
Equipment needed to make Keto Pumpkin Protein Waffles.
The only special equipment you'll need for this recipe is a mini waffle maker. Dash makes a great one and it is under $10 on Amazon. Click to see the current price on Amazon.
This recipe makes four mini waffles. When I fell in love with keto and carnivore protein waffle and chaffle recipes I knew I needed to upgrade. I now use a multi-mini waffle maker, also from Dash. Click to see the current price on Amazon. The multi-mini waffle maker in the photo will cook all of the batter (4 mini waffles) at once. It saves about 12 minutes of cook time and I can sit down to a nice hot stack of waffles in just 4 minutes. The multi-mini waffle maker is great if you like to meal prep or batch cook keto waffles or chaffles.
RELATED: If you like sweet waffles, you’ll love savory chaffles too! This recipe is keto AND carnivore-friendly!
Tips for making Keto Pumpkin Protein Waffles.
Preheat the waffle maker.
Allow the batter to rest while the waffle maker is preheating.
Generously spray the waffle maker with avocado oil or coconut oil spray (or brush with oil) or the waffles will stick.
Waffles will bake in 3-4 minutes. Check at 3 minutes. They should be lightly golden on the outside and are soft on the inside with a delicate texture, like a cake or cupcake
Try the single recipe first. If you love it as much as I do, make a double batch next time and pop some in the freezer for a quick meal or snack.
RELATED: Is Starbucks Pumpkin Spice Latte Keto-Friendly? How to Order a Keto PSL
How to store Keto Pumpkin Protein Waffles.
Keto-friendly protein waffles are a great way to start your day with a high-protein, low-carb, delicious breakfast.
Be sure to let the waffles cool completely before storing them. Place waffles in an airtight container or Ziploc bag for up to 5 days. The cream cheese icing can be mixed and stored in the refrigerator as well, but it might need to be softened in the microwave before use.
These protein waffles can be frozen for up to 3 months. To avoid waffles sticking together, just place a sheet of parchment or waxed paper between each waffle. I don’t recommend freezing the cream cheese icing, as the texture will become grainy when it thaws. Just mix up a fresh batch when you are ready to serve.
To reheat the pumpkin protein waffles, just pop in a toaster. Or you can preheat the oven to 350 degrees and bake on a cookie sheet for 5 to 10 minutes until hot.
I hope you enjoyed this Pumpkin Spice Protein Waffles recipe. It's one of my favorite ways to satisfy my sweet tooth, get a healthy dose of protein, AND stick to my keto diet.
Cheers!
--The Keto Minimalist
Keto Protein Pumpkin Spice Waffles with Cream Cheese Icing Recipe
Keto Pumpkin Protein Waffles with Cream Cheese Icing Recipe
Ingredients
- 1/2 cup Equip Vanilla Protein Powder
- 1 teaspoon baking powder
- 1/2 teaspoon pumpkin pie spice
- 1/4 cup canned pumpkin (not pumpkin pie filling)
- 2 eggs
- 1 tablespoon butter, melted
- avocado oil spray or coconut oil spray
- 2 ounces Philadelphia cream cheese
- 1/2 teaspoon vanilla extract
Instructions
- In a medium mixing bowl, stir together Equip Vanilla Protein Powder, baking powder, and pumpkin pie spice to combine.
- Add canned pumpkin, eggs, and melted butter.
- Whisk until the batter is smooth. Set aside.
- Preheat waffle maker.
- When the waffle maker is hot, spray generously with avocado or coconut oil spray to prevent the waffles from sticking.
- Fill each mini waffle section with 1/4 cup batter.
- Cook for approximately 3-4 minutes until the waffles are set and golden brown. Check at 3 minutes and continue cooking if the waffles are underdone.
- Remove from waffle maker. Repeat the process if using a mini waffle maker.
- Place cream cheese in a small microwave-safe bowl.
- Microwave for approximately 15 seconds until cream cheese is soft.
- Add vanilla extract and stir until the mixture is smooth.
Notes
I do not add sweetener to the cream cheese icing because I prefer it unsweetened, but you may sweeten to taste with a small amount of stevia or your favorite keto-friendly sweetener.
Nutrition Facts
Calories
359Fat
22 gCarbs
5 gFiber
2 gNet carbs
3 gProtein
32 gThis recipe makes 2 servings. Nutritional information is for one serving, or 2 mini waffles plus half of the cream cheese icing, and is calculated by MyFitnessPal.
