There’s nothing quite like the warm cozy flavors of pumpkin spice. And these Keto Pumpkin Waffles take that seasonal favorite to new heights with a healthy, protein-packed twist. Light and fluffy on the inside, with crispy edges and plenty of pumpkin flavor, they’re perfect for a quick breakfast or a leisurely fall brunch.
Best of all, these keto waffles are quick to make and great for meal prep. They take simple, wholesome ingredients plus an extra boost of protein to keep you energized. Topped with a little butter and some keto maple syrup, you won’t believe that they fit into a low carb, high protein lifestyle!
I first created these high protein waffles in 2019 and the recipe used to live on another website. When I got a craving for them recently, I decided the time was ripe for an update. I can honestly say that they are now better than ever!
If you love pumpkin season as much as I do, you’ll also want to try my Keto Pumpkin Bread and the very popular Keto Pumpkin Cream Cheese Muffins.
Why you’ll love this recipe
- Simple to make: Using a blender helps you whip up the batter in a matter of moments!
- Classic flavor: Real pumpkin puree and plenty of pumpkin spice give these waffles that warm, cozy fall flavor.
- Make ahead recipe: These store well in the fridge or the freezer, so you can make a big batch for meal prep.
- High protein: Each serving of two waffles has almost 15 grams of protein!
- Versatile toppings: These are delicious with whipped cream and toasted pecans, butter and syrup, or with a smear of peanut butter.
Ingredient notes
- Pumpkin puree: You can use canned or homemade puree. Just make sure it’s not too watery.
- Sweetener: For crisp waffles, you really need an erythritol based sweetener with no allulose.
- Almond flour: A good fine almond flour will produce the best results.
- Protein powder: Use whey protein or egg white protein. Do NOT use collagen or bone broth powder.
- Pumpkin pie spice: I usually just purchase pre-made spice mix but you can easily make your own.
- Kitchen staples: Eggs, butter, baking powder, vanilla extract, salt.
Overview: How to make Keto Pumpkin Waffles
- Prepare the batter: Blend all of the ingredients together until smooth. Then let the batter rest to thicken up a bit.
- Prepare waffle iron: While the batter is resting, preheat the waffle iron and lightly grease the plates.
- Add the batter: Use about 1/4 cup of batter per section of the iron (if using a Dash mini waffle iron).
- Cook: Close the lid and let the waffles cook until golden brown.
- Remove: Remove the cooked waffles and repeat with the remaining batter. You should get 12 mini waffles.
Expert Tips
The batter for these keto pumpkin waffles is extra easy to whip up in a blender. You can simply mix in a bowl, but a blender makes the batter more cohesive and it whips air into it, so the waffles are fluffier.
Use good quality protein powders – whey or egg white will give your waffles the best structure.
Don’t use collagen protein in this recipe. I tried that first and it stuck to the two sides and pulled apart as I opened the waffle iron. It was a mess!
Can’t find pumpkin pie spice? No worries, you can simply add 1 teaspoon of cinnamon, ½ teaspoon of ginger, and 1/8 teaspoon of cloves or nutmeg.
How many waffles you get and how long they take to cook will depend a lot on your waffle iron. I highly recommend the Dash Multi Mini, which cooks 4 mini waffles at once.
Frequently Asked Questions
Pumpkin is a relatively low carb vegetable and can be consumed in moderate amounts on a keto diet. A half cup of pumpkin puree has 9 grams of carbs and 4 grams of fiber.
The waffles last well in both the fridge and the freezer. For the freezer, you want to flash freeze them first by laying them out on a cookie sheet and freezing until solid. Then place in a container or freezer bag.
To reheat, let them thaw first. Then reheat in a toaster oven and breakfast is ready. They get extra crispy when reheated this way. Microwaves tend to make them soft.
These high protein pumpkin waffles have 8 grams of carbs and 3.3 grams of fiber. If you count net carbs, that comes to 4.7 grams per serving.
More pumpkin spice recipes you’ll love
Keto Pumpkin Waffle Recipe
Equipment
Ingredients
- 3 large eggs
- 1/4 cup pumpkin puree
- 1/4 cup granular sweetener, erythritol recommended
- 1/2 tsp vanilla extract
- 1 1/4 cups almond flour
- 1/3 cup unflavored whey protein powder
- 2 tsp baking powder
- 2 tsp pumpkin pie spice
- 1/4 tsp salt
- 1/4 cup almond milk, or other low carb milk
- 2 tbsp butter, melted
Instructions
- In a large blender, combine the eggs, pumpkin, sweetener, and vanilla extract. Blend until smooth.
- Add the almond flour, protein powder, baking powder, pumpkin pie spice, and salt, and blend again.
- Add the almond milk and melted butter and blend once more, then let sit for 5 minutes to allow the batter to thicken.
- Preheat your waffle iron and lightly grease the plates. Once hot, add about 1/4 cup of batter to each section and spread to the edges. Close the lid and cook until golden brown (time will depend on your waffle iron).
- Remove the cooked waffles to a wire rack and repeat with the remaining batter. Top the waffles with butter and sugar-free pancake syrup or lightly sweetened whipped cream and cinnamon.
Notes
Nutrition
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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So good! my new favorite recipe of your! with your help, I am learning to cook HEALTHY FOOD. I’m so very grateful for your knowledge and your willingness to share it I have bought three of your cookbooks now but I still find your recipes online are just so amazing thank you
Thank you!
Waffles were not crisp, but more like the texture if a pancake. I experimented with adjusting the temperature on the waffle iron but it didnt help much of any. The taste was pretty good with Cream Cheese between the waffles and whipped cream on top.
Made correctly, these are definitely crisp. Can you tell me what protein powder and sweetener you used?
Or make a bunch and then when you reheat, pop them in the toaster! I did this with Cookie and Kate’s Pumpkin Waffle recipe my grandkids and kids all loved that recipe. So excited to see you have one I can eat! Can’t wait to try the recipe.
I just made these and couldn’t tell the difference with texture or taste from high carb waffles. Loved the pumpkin flavor too.