Savory Vegetable Waffles (paleo, keto)

Why Savory Waffles?

As most of you know I have been venturing in the very low carb ranks of paleo for quite some time. I’m starting to see results. I feel great. I avoid starchy vegetables and fruits. I steer clear of dairy, grains and gluten. I’ve even kicked the nuts out for a while… but I’ve kept some seeds. I don’t obsesses about food all day. I enjoy fasting with my butter coffee until lunch. I have energy and I’m focused. For now, this is going well. I don’t think anything is meant to last forever, but for now… this super clean, Whole30/whole foods approach to keto is really working for me. So I made these waffles on a carb up day.

The sweet potatoes ones were a huge hit with my family; and I felt like the cleverest mommy ever, knowing there was fermented kale all up in their sweet potato waffle (buahahaha). I loved the cauliflower waffles and had leftovers to enjoy on a non-carb up day. Yup. The cauliflower waffles are totally keto! Woohoo! Savory waffles for the win. Being able to enjoy a totally delicious dinner (we paired these with NomNomPaleo’s Cracklin’ Chicken) and I got to eat my fill and enjoy without worrying about nutrition, artificial sweeteners or whatever else I get hung up on. Sometimes it’s nice to make fun stuff with a shit ton of veggies. Sometimes you need to reinvent the wheel, ya dig?

Super Foods Indeed

Cauliflower might seem like the blander, whiter brother to broccoli… but this pale cruciferous vegetable is packin’! High in health-promoting phytochemicals and anti-inflammatory compounds, cauliflower fights off cancer, heart disease and weight gain. There isn’t much this veg can’t do. Add in some coconut flour which is super rich in fiber, good fats and a scoop of kale powder and you’ve got yourself one superfood waffle. We love these savory vegetable waffles with dinner or breakfast.

I’ve been adding this Fermented Kale Powder to EVERYTHING. Stir fry’s, smoothies, treats, sauces.. and yes, these waffles. One scoop adds a potent nutrient density, probioic and enzymes. You can buy it HERE and save 10% with code CASTAWAY10 <3

The Health Benefits of Perfect Fermented Kale

  • Promotes Detoxification
  • Promotes Healthy Elimination and Weight Loss
  • Promotes a Healthy Cardiovascular System
  • Promotes Healthy Cholesterol Levels
  • Prevents Oxidative Damage
  • Improves Digestion
  • Improves Inflammation
  • Slows the Process of Aging
  • Supports Healthy Eyes
  • Supports Healthy Skin, Hair, and Nails
  • Boosts the Immune System

Complimentary Meal

Served up with that crispy chicken goodness, and my new egg free ranch dressing... you too can make an epic, nutrient dense, mouthwatering meal that you family will LOVE!  Here are some tricks to make this meal come together super quick!

  • use frozen or store bought riced cauliflower (saves the hassle of cleaing extra stuff)
  • grate or you sweet potato ahead of time, like the day before even
  • make a big batch of cracklin’ chicken and serve the waffles with the leftovers
  • make them over the weekend and store them in the fridge. Toast to heat!
  • Top with cilantro aioli! 

AIP and Other Modifications

I really wanted to make these a super easy and flexible recipe. Pretty sure you can make these with any starchy or non-starchy vegetable. Here is the trick, for the watery veggies, you need to steam and STRAIN. Squeeze and strain to get all that water out. Even when you think you got an ocean of water out, squeeze some more. For the starchy veggies, like the sweet potato, no need to strain! Whoohoo. Try using taro root, regular potato or parsnips too!

No waffle iron? No Problem! Make pancakes! 

>> Curious about plantains? Learn more here <<


Savory Vegetable Waffles

Waffle your veggies and the whole family will love it!

  • Cook Time: 20
  • Total Time: 30


  • For Cauliflower Waffles
  • 12oz riced cauliflower florets (1 bag frozen, about 1.5-2 cups grated)
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt salt
  • 1 scoop fermented kale powder (optional)
  • 2 eggs
  • 1 tbsp coconut flour
  • 2 tbsp minced green onion or dried chives
  • For Sweet Potato Waffles
  • 2 cups shredded garnet sweet potato
  • The rest is the same as above!


  1. When making the cauliflower waffles, first place your riced cauliflower in a bowl, sprinkle with water, cover and microwave for 4 mintues. Let it cool and then transfer it to a nut milk bag or a kitchen towel and squeeze all the water out of it. Place the riced cauliflower paste that remains in a large bowl. If using sweet potato, skip this step and add it directly to the bowl.
  2. Add in the seasoning and kale powder. Mix well.
  3. Add in the eggs and whisk them in to the veggie mix.
  4. Lastly fold in the coconut flour until the mix becomes thick.
  5. Heat your waffle iron until ready. Brush with coconut oil.
  6. Place 1/4 cup scoop of veggie waffle mix in to each section of the iron. Press down until light turns green, then use a fork or spatula to gently lift it off. Repeat until batter is gone.
  7. If you’re making pancakes, cook 1/4 cup rounds on a skillet on medium high heat with coconut oil, 2 minutes per side.


  • Notes
  • I made these two batches back to back, even used the same bowl! Cauliflower first, then the sweet potato! Up to you!


  • Serving Size: 5

Keywords: savory vegetable waffle

Egg Free Ranch Dressing

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9 Replies to “Savory Vegetable Waffles (paleo, keto)”

    1. The fermenting here is not so much for the good bacteria benefits but to make the kale easily digestible and the nutrients bio-available. I think it’s just fine in this recipe, you can always leave it out too.

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