Finding a satisfying breakfast that fits into a low-carb lifestyle can feel like searching for a needle in a haystack. Between juggling morning meetings and trying to stick to your health goals, the last thing you need is a complicated recipe that leaves you feeling hungry an hour later.
That’s where these low calorie chaffles come to the rescue: they’re quick to whip up, keep you full until lunch, and best of all, they give you that familiar comfort of waffles without the guilt that usually comes along with them.
Why You’ll Love This Chaffle
- Low calorie and high protein – Made with just egg whites and fat-free cheese, this chaffle is perfect for anyone watching their calories while still wanting to enjoy a satisfying meal.
- Quick preparation – With just 2 ingredients and 10-20 minutes of your time, you can have a hot, crispy chaffle ready to enjoy.
- Budget-friendly ingredients – Using basic ingredients you likely already have in your fridge, this recipe is both wallet-friendly and convenient.
- Keto and low-carb friendly – This chaffle fits perfectly into keto and low-carb eating plans, making it a great bread alternative for sandwiches or a quick snack.
What Kind of Egg Whites Should I Use?
For chaffles, you can use either liquid egg whites from a carton or fresh egg whites separated from whole eggs – both options will give you great results. Carton egg whites are super convenient and help avoid waste since you won’t end up with extra yolks. If you’re using fresh eggs, make sure they’re cold when you separate them, but let the whites come to room temperature before mixing them into your chaffle batter. Just remember that one large egg white equals about 2 tablespoons, so for this recipe, you’ll need about 1½ egg whites if you’re separating them yourself.
Options for Substitutions
When making this simple chaffle, you have a few substitution options, though keep in mind that changes might affect the final texture and calorie count:
- Liquid egg whites: You can use fresh egg whites from whole eggs (about 1 large egg white equals 3 tablespoons). If you’re not focused on keeping it low-calorie, whole eggs work too – just use 1 whole egg instead of the whites.
- Fat-free shredded cheddar: Other fat-free cheese options work well here – try mozzarella for a milder taste, or Mexican-style cheese blend for a different flavor. If calories aren’t a concern, regular cheese can be used in the same amount. Just avoid pre-shredded cheese with anti-caking agents if possible, as it doesn’t melt as smoothly.
Watch Out for These Mistakes While Cooking
The biggest challenge when making chaffles is getting that perfect crispy texture – using too much cheese or egg whites can make them either too greasy or too eggy, so stick to the exact measurements provided in the recipe. A common mistake is not preheating your waffle maker enough – make sure it’s properly heated and steaming before adding your mixture, as this ensures even cooking and that signature crispy exterior. To prevent your chaffle from sticking (and potentially breaking apart), give your waffle maker a quick spritz with non-stick cooking spray before each batch, even if it has a non-stick coating. For the best results, let your chaffle cool for about 30 seconds on a wire rack after cooking – this helps it crisp up even more and prevents any sogginess from steam getting trapped underneath.
What to Serve With Chaffles?
These low-carb chaffles work perfectly as a breakfast sandwich base – just add your favorite morning proteins like turkey bacon, a fried egg, or some sliced avocado. Since they’re pretty light on their own, you can pair them with fresh berries or a small fruit salad on the side for natural sweetness. If you’re having them for lunch, try topping your chaffle with some deli turkey and lettuce, or spread on a little sugar-free jam for a sweet snack. Remember, these are super versatile, so you can dress them up however you like!
Storage Instructions
Keep Fresh: Your chaffles are best enjoyed right after making them, but if you have extras, let them cool completely and store them in an airtight container in the fridge. They’ll stay good for about 2-3 days, though the texture might change a bit.
Make Ahead: These low-calorie chaffles are perfect for meal prep! You can make a batch in advance and keep them ready for quick breakfasts or snacks. Just separate them with parchment paper to prevent sticking.
Crisp Up: When you’re ready to eat your stored chaffles, pop them in a toaster or air fryer for about 1-2 minutes. This brings back that nice crispy texture we all love in chaffles. You can also warm them up in a regular oven at 350°F for a few minutes.
| Preparation Time | 5-10 minutes |
| Cooking Time | 5-10 minutes |
| Total Time | 10-20 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 60-70
- Protein: 10-12 g
- Fat: 0-1 g
- Carbohydrates: 1-2 g
Ingredients
- 3 tbsp liquid egg whites
- 1/8 cup fat-free shredded cheddar cheese (Sargento is a good brand)
Step 1: Prepare the Egg and Cheese Mixture
Begin by whisking together the egg whites with shredded cheddar cheese in a bowl.
Continue whisking until the mixture is well combined and the cheese is evenly distributed throughout the egg whites.
Step 2: Preheat the Waffle Iron
Plug in and preheat your mini waffle iron, such as the Dash.
Allow it to heat up thoroughly before you start cooking to ensure even cooking and prevent sticking.
Step 3: Cook the Egg and Cheese Waffle
Once the waffle iron is hot, lightly coat it with cooking spray to prevent sticking.
Carefully pour the egg whites and cheese mixture onto the waffle iron, ensuring it spreads evenly across the surface.
Close the lid and cook until the waffle is fully set and golden brown, ensuring the egg is cooked through.
Step 4: Serve and Enjoy
Once done, carefully remove the egg and cheese waffle from the waffle iron.
Let it cool slightly before serving.
Enjoy your cheesy, protein-packed waffle on its own or with your favorite toppings!
