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How to Make Low-Carb Waffles in Under 7 Minutes

Updated: 8/14/21 2:00 amPublished: 8/15/18
By Adam Brown

By Adam Brown

The secret to making waffles with a small impact on blood sugar​

When I began eating low-carb about ten years ago, I pretty much stopped eating bread and baked goods, including those made with “whole grains.” These foods tended to increase my blood sugar quite a bit, were difficult to carb count, and usually weren’t very filling.

But about four years ago, my girlfriend discovered the incredible low-carb world of almond flour and coconut flour baking (e.g., blogs, cookbooks). As shared in my book, Bright Spots & Landmines (free PDF, Amazon):

“These flours have a lower impact on blood sugar, since they have 3-4 times fewer carbs and more fiber than traditional flours. For example, 1/4 cup of almond flour has 6 grams of carbs, with 50% of those from fiber. Meanwhile, 1/4 cup of white flour has 25 grams of carbs, but only 4% from fiber. Whole wheat flour does have slightly more fiber than white flour, but it has just as many carbs; that’s why I highly recommend almond or coconut flour.”

Recently, I’ve been loving these low-carb waffles made with almond flour, a recipe posted here (leave out the honey!), and an awesome Dash mini waffle maker ($15). The five-minute homemade video below, recorded on my kitchen table, shows how to make them!

I buy Anthony’s almond flour and coconut flour in bulk on Amazon – both last for many months in my pantry. The shredded, unsweetened coconut flakes are from Bob’s Red Mill, and also work great as a breakfast chia pudding topping. In the waffle recipe, I leave out the honey (high in sugar), skip the arrowroot powder (unnecessary), and alternate between using almond milk or coconut milk (both work).

I find these waffles have a small impact on my blood sugar, and I personally take just a bit of insulin to cover them (1-2 units, depending on how many). I can also dose for these right as I start eating, since the blood sugar rise is slow and steady. Of course, your response and insulin needs may differ!  


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(Note: I have never received any compensation from the products mentioned in this column and am not in touch with the organizations – I just use them and really like them.)

We’ve distributed over 70,000 copies of my book, Bright Spots & Landmines: The Diabetes Guide I Wish Someone Had Handed Me. If you would like one, get it here:

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About the authors

Adam Brown joined diaTribe in 2010 as a Summer Associate, became Managing Editor in 2011, and served as Senior Editor through 2019. Adam brings almost two decades of personal experience... Read the full bio »