Savory Superfood Waffles


Why Savory?

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 obesses 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 potatos 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 waffes are totally keto! Woohoo! Savory waffles for the win. Being able to enjoy a totally delicous dinner (we paired these with NomNomPaleo’s Cracklin’ Chicken) and I got to eat my fill and enjoy without worrying about nutrition, artifical 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. 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 left overs
  • make them over the weekend and store them in the fridge. Toast to heat!

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! 

For an egg free (AIP) version, here it goes… it won’t waffle. I tried. I really tried… but my waffle iron sucks, it’s not even mine… it’s my neighbors (I should probably give it back). But you CAN make cauliflower pancakes! To make these egg free you will need grass fed beef gelatin and electric mixer or some muscle and a whisk. We’re using a gelatin egg!

Mix your coconut flour, cauliflower (or sweet potato), fermented kale powder and seasonings. Set aside.

In a small bowl add 2 tbsp water, sprinkle in 1 tbsp gelatin. 1 minutes later add in 2 tbsp of really hot water. Use egg beaters to beat unti it looks like thick egg whites. It will take about 2 minutes to start looking like that, frothy, gooey and white.

Quickly fold in to flour/veggie mix. With wet hands, shape 2-4 patties. Then sear in a hot skillet with coconut oil 2-3 minutes per side.

Savory Superfood Waffes
Serves 5
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Cook Time
20 min
Total Time
30 min
Cook Time
20 min
Total Time
30 min
145 calories
21 g
85 g
5 g
6 g
1 g
161 g
391 g
4 g
0 g
4 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 145
Calories from Fat 42
% Daily Value *
Total Fat 5g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 85mg
Sodium 391mg
Total Carbohydrates 21g
Dietary Fiber 3g
Sugars 4g
Protein 6g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. For Cauliflower Waffles
  2. 12oz riced cauliflower florets (1 bag frozen, about 1.5-2 cups grated)
  3. 1/2 tsp garlic powder
  4. 1/2 tsp onion powder
  5. 1/2 tsp salt salt
  6. 1 scoop fermented kale powder (optional)
  7. 2 eggs
  8. 1 tbsp coconut flour
  9. 2 tbsp minced green onion or dried chives
  10. For Sweet Potato Waffles
  11. 2 cups shredded garnet sweet potato
  12. 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.
  1. Notes
  2. I made these two batches back to back, even used the same bowl! Cauliflower first, then the sweet potato! Up to you!
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