x
Stay ahead of the holiday temptations. Look and feel your best with our proven meal plans.
Learn More
Craig on October 7, 2014

Breakfast Cauliflower Waffles

Keto Recipes > Breakfast

I had the opportunity to go to my first proper Farmer’s Market last weekend – and wow, did it ever live up to my expectations! Garlic, peppers of all kinds and assortments (stuffed poblanos, anyone?), buffalo meat, eggs, sheep cheese, green beans, homemade soaps, fresh flowers, beautiful pumpkins, and… PURPLE CAULIFLOWER! I was super excited to find purple cauliflower as it’s just at the end of the season and I’ve been on a mission for it.

FarmersMarket

We decided to pick up the purple cauliflower and had fun experimenting with it – did you know it turns water green when steamed? My girlfriend made for us one of her specialty dishes – cauliwaffles! We had them two ways, the first breakfast was eggs benedict with prosciutto, poached eggs, and hollandaise sauce. The second morning was with a homemade smoked salmon dip – the waffles taste GREAT reheated in the oven, but are amazing cold too. Both dishes hit the spot on the cooler fall mornings we’re having now.

PurpleCauliflowerWafflesSecond1

These things are perfectly crisp and all the different flavors of cheeses come through with each and every bite. These are also pretty “oops” proof – you can put them in the pan and forget them for a bit, and they’ll still turn out great – even after leaving them in for 10+ minutes, I’ve never had a problem with them sticking.

It really helps to have a belgian waffle maker that can flip because it helps distribute the heat evenly and cook it throughly when its upside down.

Celebrate Our First Birthday!

On another note – it’s Ruled.me’s first birthday! Yep, one full year of recipes, information, guides, meal plans, and advice. It’s been a real treat for me to help out so many people so I’m offering 25% off of all of the cookbooks and meal plans.

ruledme firstbirthday banner

Just enter KETORULES in your cart and 25% will be deducted instantly from the price. Wanted to get the Keto Academy? Here’s your chance!

Yields 4 servings (halves) Cauliflower Breakfast Waffles

The Preparation

Breakfast Cauliflower Waffles

  • 1 – 1 1/2 cup Grated Raw Cauliflower
  • 1/2 cup Mozzarella Cheese
  • 1/4 cup Parmesan Cheese
  • 1/2 cup Cheddar Cheese (any variety will do, we love white cheddar)
  • 3 Large Eggs
  • 3 tbsp. Chives, chopped
  • 1/2 tsp. Onion Powder
  • 1/2 tsp. Garlic Powder
  • 1/4 tsp. Red Pepper Flakes
  • Salt and Pepper to taste

Eggs Benedict (Single Serving)

  • 2 large Eggs
  • 2 slices Prosciutto
  • 2 tbsp. Hollandaise Sauce (Trader Joe’s Brand)

Herbed Salmon Spread (Single Serving)

  • 1.2 oz. Smoked Salmon
  • 1 oz. Cream Cheese
  • 1 tbsp. Sour Cream
  • 2 tsp. Chives, chopped
  • 1/2 tsp. Dill Weed
  • Pinch Garlic Powder
  • Pinch Onion Powder

The Execution

1. Get your fresh cauliflower and chives ready. Break down the cauliflower into florets so that you can easily grate by hand or in a food processor (with grating attachment).

IMG_7112

2. Grate cauliflower and cheese using your food processor, then remove the bowl from the base.

IMG_7127

3. Add chopped chives, 3 eggs, and seasoning to taste.

IMG_7135

4. Heat belgian style waffle maker and when ready spoon cauliflower mixture into the waffle maker.

IMG_7138

5. Let cook, flip, and cook on the other side. This is ~8-10 minutes.

IMG_7145

6. Take your pick on what to top it with – you can have eggs benedict style with 2 poached eggs, 2 slices of prosciutto, and 2 tbsp. hollandaise sauce, OR —

A beautifully delicious Breakfast Cauliflower Waffle with your choice of Eggs Benedict or Herbed Salmon Spread | Shared via www.ruled.me/

7. You can make your own salmon spread (recipe up top) to create a delicious smokey and herbed flavored waffle for breakfast. Both fantastic and delicious in their own ways. Enjoy!

PurpleCauliflowerWafflesLong

This makes 4 total servings of Cauliflower Breakfast Waffle. Per half waffle, the macros come out to be 195 Calories, 13.8g Fats, 2.5g Net Carbs, and 14.8g Protein.

With the Eggs Benedict variation, the macros come out to be 565 Calories, 44.8g Fats, 3.5g Net Carbs, and 35.8g Protein per serving.

With the Herbed Salmon Spread variation, the macros come out to be 379 Calories, 27.8g Fats, 4.5g Net Carbs, and 22.8g Protein per serving.

Cauliflower Breakfast Waffles Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
1 – 1 1/2 cup Grated Raw Cauliflower 38 0 8 4 4 3
1/2 cup Mozzarella Cheese 168 13 1 0 1 12
1/4 cup Parmesan Cheese 120 9 1 0 1 12
1/2 cup Cheddar Cheese 228 19 1 0 1 14
3 Large Eggs 210 14 1 0 1 18
3 tbsp. Chives, chopped 3 0 0 0 0 0
1/2 tsp. Onion Powder 4 0 1 0 1 0
1/2 tsp. Garlic Powder 4 0 1 0 1 0
1/4 tsp. Red Pepper Flakes 2 0 0 0 0 0
Salt and Pepper to taste 2 0 0 0 0 0
Totals 779 55 14 4 10 59
Per Serving ( / 4 ) 194.8 13.8 3.5 1.0 2.5 14.8

 

Eggs Benedict (Single Serve) Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
2 large Eggs 140 9 1 0 1 12
2 slices Prosciutto 60 4 0 0 0 8
2 tbsp. Hollandaise Sauce (Trader Joe) 170 18 0 0 0 1
Totals 370 31 1 0 1 21
Totals with Waffle Serving 564.8 44.8 4.5 1.0 3.5 35.8

 

Herbed Salmon Spread (Single Serve) Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
1.2 oz. Smoked Salmon 44 2 0 0 0 6
1 oz. Cream Cheese 100 10 1 0 1 2
1 tbsp. Sour Cream 30 2 0 0 0 0
2 tsp. Chives, chopped 2 0 0 0 0 0
1/2 tsp. Dill Weed 4 0 0 0 0 0
Pinch Garlic Powder 2 0 1 0 1 0
Pinch Onion Powder 2 0 0 0 0 0
Totals 184 14 2 0 2 8
Totals with Waffle Serving 378.8 27.8 5.5 1.0 4.5 22.8
Breakfast Cauliflower Waffles

This makes 4 total servings of Cauliflower Breakfast Waffle. Per half waffle, the macros come out to be 195 Calories, 13.8g Fats, 2.5g Net Carbs, and 14.8g Protein.

With the Eggs Benedict variation, the macros come out to be 565 Calories, 44.8g Fats, 3.5g Net Carbs, and 35.8g Protein per serving.

With the Herbed Salmon Spread variation, the macros come out to be 379 Calories, 27.8g Fats, 4.5g Net Carbs, and 22.8g Protein per serving.

The Preparation

    Breakfast Cauliflower Waffles
  • 1 - 1 1/2 cup Grated Raw Cauliflower
  • 1/2 cup Mozzarella Cheese
  • 1/4 Parmesan Cheese
  • 1/2 cup Cheddar Cheese (any variety will do, we love white cheddar)
  • 3 Large Eggs
  • 3 tbsp. Chives, chopped
  • 1/2 tsp. Onion Powder
  • 1/2 tsp. Garlic Powder
  • 1/4 tsp. Red Pepper Flakes
  • Salt and Pepper to taste
  • Eggs Benedict (Single Serving)
  • 2 large Eggs
  • 2 slices Prosciutto
  • 2 tbsp. Hollandaise Sauce (Trader Joe's Brand)
  • Herbed Salmon Spread (Single Serving)
  • 1.2 oz. Smoked Salmon
  • 1 oz. Cream Cheese
  • 1 tbsp. Sour Cream
  • 2 tsp. Chives, chopped
  • 1/2 tsp. Dill Weed
  • Pinch Garlic Powder
  • Pinch Onion Powder

The Execution

  1. Chop cauliflower into florets and feed through grating attachment on food processor.
  2. Add cheese and grate using grating attachment on food processor. Add eggs and spices and mix together.
  3. Spread half of the mixture into a belgian style waffle maker, cook and flip (~8-10 minutes).
  4. Remove from waffle maker and repeat with rest of mixture. Top with your choice of toppings.
http://www.ruled.me/breakfast-cauliflower-waffles/

Turn your body into a FAT BURNING MACHINE with our exclusive meal plans!

SEE WHAT'S INSIDE