submitted by Sara on August 4 2019
contains animal productscontains dairy productscontains eggs


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  1. Serving size: 1 waffle with a diameter of about 17 cm or 6 3/4 in
  1. Use a food processor to blend the cauliflower florets until they resemble rice. Alternatively, use a grater to grate the cauliflower.
  2. Mix the cauliflower rice with the three grated cheeses, chives and the spices. Omit or reduce the red pepper flakes if you don't like it spicy.
  3. Mix in the beaten eggs.
  4. Spread one serving (a bit less than 3/4 cup or 160 g) in a preheated waffle iron (medium heat) and cook for about 10 minutes or until the cheeses have melted together and browned.
  5. We used a waffle iron that makes thinner waffles with a diameter of 17 cm or 6 3/4 in. If using a different waffle iron, you may want to use more or less of the mix.
  6. Enjoy by itself or with your favorite spread. For example, try topping it with poached eggs, ham and Sauce Hollondaise for low-carb Eggs Benedict, or with a fish spread (salmon or tuna mixed with cream cheese, mayo, ... and herbs). If you're using a rectangular waffle iron or a circular one divided in quarters, the waffles also make perfect sandwich "buns" for a meal on the go.
  7. Meal Prep Tip

  8. You can store the waffles in an airtight container for 5 days in the fridge or up to 6 months in the freezer. For best results, thaw overnight. Reheat the oven for a crisper finish or in the microwave. You can also enjoy them at room temperature, of course.

Nutrition Facts

  • Calorie count
    298 kcal
  • % of calories by macros
    Fat65.4 %195 kcal21.6 g
    Net Carbs5.0 %15 kcal3.8 g
    Dietary Fiber1.0 %3 kcal1.3 g
    Protein28.5 %85 kcal21 g
  • Approx. WW SmartPoints™
  • Cholesterol 234.8 mg
  • Sodium 935.6 mg
  • Fat 21.6 g
    • Saturated Fat 11.6 g
    • Trans Fat 0.2 g
  • Carbohydrates 5.1 g
    • Dietary Fiber 1.3 g
    • Total Sugars 1.6 g
    • Added Sugar 0 g
    • Sugar alcohols 0 g
  • Protein 21.2 g
  • Calcium 485.9 mg
  • Iron 1.4 mg
  • Magnesium 33 mg
  • Potassium 297.9 mg
  • Zinc 2.6 mg
  • Vitamin A (Retinol Equivalents) 257.3 mcg
  • Vitamin B12 1.1 mcg
  • Vitamin C 27.7 mg
  • Folate 64.3 mcg
    • Folic Acid 1.2 mcg