Waffle and SyrupIf you think hot, crisp waffles, topped with butter and thick, sweet maple syrup are off the table on a low-carb diet, I’ve got good news for you!

This simple, no-cook faux maple syrup adds the final touch for my new waffles. The syrup becomes thicker and clearer after it stands; make it first so you will have it on hand when you get the urge to indulge. 

1/3 cup Natural Mate,* equal to 2/3 cup sugar
1/2 teaspoon xanthan gum Use less to make thinner syrup, more for thicker.
A pinch of salt
1 cup warm water
2 teaspoons sugar-free maple extract
1/2 teaspoon sugar-free vanilla extract
1 teaspoon dark molasses or yacon syrup for color, optional

Mix Natural Mate with salt and xanthan gum in a blender or food processor. Press down tightly on the lid to prevent the dust from escaping and process until mixture is powdered. Don’t remove the lid until the contents have settled.

Add maple extract, vanilla extract, and molasses or yacon, if using, to the warm water. Stir. Add wet ingredients to dry ingredients and process for 2 or 3 minutes until blended and smooth. Pour into a small pitcher or syrup dispenser and refrigerate for several hours. The mixture will be thin at first, but will thicken on standing. It will continue to become darker and clearer for a few days as the foam dissipates. Store syrup in the refrigerator and heat just before serving.

Recipe makes 1¼ cups or 5 servings of ¼ cup each.

Calories: 0; Fat: 0g; Protein: 0g; Carbs: 0.3g; Fiber 0.3g; Net Carbs: 0g

Count excludes 1 gram of sugar alcohol (erythritol). 

The optional molasses will add 19 calories, 0.8 gram of total carbs, and 0.2 grams of fiber for a net carb count of 0.6 grams.

*Yacon syrup is made from a South American root that is high in fiber. It has a fruity taste and a very low glycemic index. It is usually counted as having zero carbs or calories since it is mostly indigestible fiber. (The labels say 1 teaspoon has 6.8 calories, 3.7 grams of carbs, and zero fiber. That is clearly incorrect and must just be a glitch in the rules for the info shown on labels.)

These waffles may “waffle” a bit when they first come off the iron, but they quickly crisp up quite nicely. Reheating in a toaster makes them even crispier.

The nutrition data for this recipe is for classic, not Belgian-style waffles, which are twice as thick. Thinner waffles will be crisper.

¾ cup (60g) plain whey protein Powder, such as Bob’s Red Mill Whey Concentrate
1/2 cup almond flour
3 tablespoons Natural Mate, equal to 6 tablespoons sugar.* Use more or less to taste.
2 teaspoons baking powder
A pinch salt
1 large egg
1/3 cup coconut milk**
1½ tablespoons butter or coconut oil, melted and cooled but still liquid
1 tsp vanilla extract
2 to 4 tablespoons water, as needed
Softened butter and Low-Carb Maple Syrup, above, for serving.

Combine dry ingredients in a large bowl and whisk until blended.

Whisk egg in a second bowl until smooth. Whisk in coconut milk, melted butter, vanilla extract, and 2 tablespoons of water.

Add wet ingredients to dry ingredients and beat with a rubber spatula until well blended and smooth. Add additional water, 1 tablespoon at a time, until you get a thick, but pourable batter.

Let batter rest while heating waffle iron. A ½-cup ladle, measuring cup, or ice cream scoop can be used to dip and pour batter.  Start with a little less than 1/2 cup to see how much to use in your waffle iron or use the amount specified for your waffle maker.

When iron is hot, pour batter onto the center of the hot griddle. Close lid and cook according to manufacturer’s directions, it will probably take 3 to 5 minutes. Don’t lift the top too soon or waffles may break. If they are not brown enough, reclose iron and cook a little longer. Make note of cooking time and amount of batter needed for perfect waffles in your waffle iron.

When well browned, tease up edges of waffles with a spatula or tongs and lift out. Remove to a rack or plate. Serve hot, on heated plates, with warm Maple Syrup.

To freeze, let cool, separate with parchment paper, and wrap air tight. Freeze until needed. Heat in toaster or oven to re-crisp.

The All Clad brand waffle maker shown makes four, 7-inch-diameter, round waffles with this recipe. Each waffle can be one large serving or 4 wedge-shaped, smaller servings. (This amount of batter made eight 5½- by 3½-inch waffles when tested in a rectangular waffle iron.)

Nutrition data per serving of 1 large, round waffle (1/4 of recipe):

Calories: 221; Fat: 17.2g; Protein:14.6; Total Carbs: 4.7g; Fiber: 1.8g; Net Carbs: 2.9g

Count excludes 3g of sugar alcohol (erythritol).

Nutrition data per each 1/4 segment of one large, round waffle (1/16 of recipe):

Calories: 5.5; Fat: 1.8g; Protein:3.7g; Total Carbohydrates: 1.2g; Fiber: .0.45g; Net Carbohydrates: 0.7g

Count excludes 3g of sugar alcohol (erythritol).


Don’t get the waffles so thick that they ooze out on the sides when the lid is closed. If your waffle iron makes only thick, Belgian waffles, they may require more batter and the nutrition counts will be different.

The waffles usually take 3 to 5 minutes to cook, but time may vary depending on your waffle iron.

**Use 100 percent coconut milk, the kind in tetra packs or cans, in this recipe rather than the thin coconut beverages sold from the dairy case, which have additives to keep it homogenized. Natural coconut milk will separate on standing, so shake the can or carton well before opening and stir each time before using to get smooth coconut milk. It will be easier to emulsify it if is transferred from the carton or can to a jar with a lid before storing in the refrigerator.

Those who wish to avoid dairy products can use coconut cream as a substitute for dairy cream. To make coconut cream from coconut milk, refrigerate it overnight and skim off the thick cream to use.

Egg protein powder can be substituted for whey powder.

*Natural Mate is twice as sweet as sugar so you should use half as much as the normal amount of sugar called for in similar recipes. (Double the amount if using another brand.) My syrup and waffle recipes were featured in the video above for the Sweet Solutions Company, the makers of Natural Mate, which is a blend of erythritol and either sucralose or stevia.

Waffle with Pouring SyrupPhotos by Judy Barnes Baker.

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Disclaimer: I recieved free products to use for recipe testing.

(c) 2016, Judy Barnes Baker

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Judy Barnes Baker

The working title for my first book was, “You’ll Never Know What You Are Missing.” It summed up my goal: to make eating for health synonymous with eating for pleasure. Once you discover the secret, you will find that the very best food for weight management, longevity, the treatment and prevention of disease, and over-all health and happiness is also the most sumptuous, satisfying, and indulgent way of eating the world has to offer. You are invited to the feast. Enjoy!
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