Weekday Waffles (Low Carb, Grain-Free, Diabetic-Friendly)

These fluffy, gluten-free, nutrient-packed waffles will get you excited about breakfast again. 

Biting into the lightly sweet, bread-like interiors, you’d think these golden brown Eggo knock offs were made from white flour. Not true! Coconut flour, cashews, and a little bit of arrowroot starch (the powdered form of a root vegetable) blend up to create a batter that makes these waffles equals part delicious and nourishing. 


Although they look fancy and time-consuming to make, these homemade waffles are as simple as tossing the ingredients in a blender and whirling them into a smooth batter. It takes me all of 10 minutes to prep the batter, and another five for the cooking. We use and love a waffle iron similar to this one. It not only cooks up a crispy waffle, but it makes a mean cauli-hash brown… but that’s a recipe for another post! 

The name Weekday Waffles comes from the superb freeze-ability of these toothsome treats. You can make up a big batch on Sunday for a quick breakfast during bleary-eyed weekday mornings. It’s comforting, nutritious fast food. 

This nourishing waffle batter is made from cashews, coconut flour, and arrowroot. The cashews give it a more bread-like texture than coconut flour, and the arrowroot gives it some lift. I’m finding that sugar-free breads are best with a little bit of starch to improve the texture. Tapioca also works well here. Arrowroot and tapioca are largely interchangeable when used in small amounts in baked goods. In spite of the fact that the starch adds carbs, the overall carb count is low per waffle, making these waffles a super tasty diabetic-friendly breakfast option. 

Cashews are a bit of luxury item. I buy them in bulk for cost savings. Food To Live is my preferred brand of cashews on Amazon due the freshness of the product. I’ve never received a bad batch from them. 

Of course, waffles are always better eaten with a knife and fork, topped with soft butter and glossy syrup. To keep it low carb, I use Joseph’s Sugar-Free Maple Syrup. It’s the thickest, sweetest, sugar-free (and Sucralose-free!) variety on the market. It handily trumped the Maple Grove Farms Vermont Sugar-Free Maple Syrup in a blind taste test. You pick it up at Whole Foods ($3.99), or purchase it through the affiliate link above. 


Because Joseph’s Sugar-Free Maple Syrup contains maltitol, I limit my portion to a light drizzle (roughly 2 Tablespoons). Although maltitol is sugar free, it is not carbohydrate free. According to diabetes expert David Mendosa, maltitol has a considerable impact on blood glucose levels. Most sources say to count 3 calories per gram, or 75% of the carbohydrates in the maltitol-based product. Based on that conversion, each tablespoon of Joseph’s syrup would contain 2 grams of carbohydrates. Compared to 13g carbohydrates per Tablespoon of real maple syrup, that’s a pretty sweet deal.


Lately, I’ve been noshing on these waffles in the car on the way to early morning photoshoots. I was fortunate to be hired as a photography assistant with a company that takes portraits of school children. It’s a high energy, fast-paced seasonal job that is giving me some experience working with professional lighting equipment and interacting with lots of smiling faces. The best part, far and away, is posing the kiddos! I enjoy working with all ages, but the 3rd and 4th graders steal my heart. They’re old enough to follow instructions, and young enough to think it’s still cool to smile. Which, of course, it is.

May these waffles bring you lots of smiles.


Fluffy Low Carb Waffles

Serves 5
These fluffy, gluten-free waffles can be prepared in minutes using a high speed blender.

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  1. 4 large eggs
  2. 1 cup + 2 Tablespoons milk (dairy milk, lite coconut milk, or unsweetened almond milk)
  3. 6 Tablespoons melted butter, ghee, or coconut oil*
  4. 2 teaspoons apple cider vinegar
  5. 1 1/2 cups (8.8 oz, 248 g) raw cashews
  6. 1/2 cup (2 oz, 52 g) arrowroot starch OR tapioca starch**
  7. 1/2 cup (2.2 oz, 60 g) sifted coconut flour
  8. 1 teaspoon flaxseed meal
  9. 4 teaspoons baking powder
  10. 1/2 teaspoon baking soda
  11. 1/2 teaspoon sea salt
  12. 2 Tablespoons stevia blend OR Truvia
  1. Preheat a nonstick waffles iron to the medium-high setting.
  2. Add wet ingredients to blender excluding milk and coconut oil. Add milk and coconut oil to a glass measuring cup and heat for 1 minute, or until liquified. Add to blender. You want the batter to be warm so that it is runny enough to spread out in the waffle iron.
  3. Add dry ingredients to blender.
  4. Blend on low setting, turning it up to the highest setting for 30 seconds.
  5. Immediately pour batter into preheated waffle iron. Cook for 3 minutes, or until golden brown and cooked through.
  6. Remove waffles with a fork or spatula. Serve immediately. Alternatives, cool waffles on wire rack and store, wrapped in paper towels, in zip top baggies. These freeze very well!
Nutrition info per waffle
  1. *Refined coconut oil works well if you don’t prefer the coconut flavor that extra virgin coconut oil gives these waffles.
**You can make these with 3/4 cup oat flour if you would like to lower the carb count. The nutrition information for waffles made with oat flour is as follows
  1. Nutrition info per waffle (made with oat flour)
Healthy Indulgences http://healthyindulgences.net/

Stay tuned for some fun projects in the works! I’m shifting gears with my content in order to better meet the needs of the diabetics and other sugar-free eaters who are searching for recipes compatible with busy lifestyles. 

19 Comments on Weekday Waffles (Low Carb, Grain-Free, Diabetic-Friendly)

  1. Brandon May
    March 3, 2015 at 5:40 pm (8 years ago)

    Woot woot! I love waffles, thank you so much for the recipe! I have made them with cashew meal before, and they always turn out great. I love the addition of the flaxseed–always looking to add more fiber! Good to see you again, Lauren.

    • Lauren Benning
      March 11, 2015 at 7:21 pm (8 years ago)

      Brandon, it’s good to hear from you, too. 🙂 The flaxseed is a good binder! I’ve actually found that you can leave it out in these waffles, though. What’s your favorite new recipe? Please link to so that I can get an idea of what to make!

  2. Billie Carol
    March 3, 2015 at 8:25 pm (8 years ago)

    Thanks for the recipe Lauren!! I have followed you for several years, and have loved your blogs, and recipes!
    As for this recipe, I have a question. On step 5 of the instructions, I assume waffle iron rather than blender (as the ingredients are already in the blender. 🙂 )? Typo?

    • Lauren Benning
      March 11, 2015 at 6:48 pm (8 years ago)

      Billie, thanks for pointing out the error. I fixed the instructions to include the bit about using a waffle iron. Also included an estimate cooking time. Thanks for following the blog, Billie! I have always appreciated your constructive feedback on recipes. 🙂

  3. Heather Janson
    April 8, 2015 at 1:40 am (7 years ago)

    These look amazing and I can not wait to try them! The nutrition info isn’t showing on my phone! Can you tell me the carb count for both ways!? Thanks so much!!

  4. Sara Bragdon
    June 4, 2015 at 10:32 am (7 years ago)

    I’m SO excited I came across this recipe… the week I found out I had gestational diabetes, my mom had bought a waffle iron for me and I haven’t been able to use it!! I know what I’m making this weekend… I don’t see the nutritional information… can you post that? Thank you!!!

  5. SusieT
    August 29, 2015 at 6:56 am (7 years ago)

    These waffles are delicious, Lauren! Yum, yum, yum! I am so relieved and happy to have something besides eggs for breakfast…and something that’s already to go in my freezer!!! AND.. that’s a close to breakfast comfort food as it gets. Yeah! Thank you so so much…

    Now a couple Qs.. I don’t see the nutrition info on here.. am I being clueless? Also, the oat flour would be to replace the coconut flour or the arrowroot starch?

  6. SusieT
    September 6, 2015 at 8:14 am (7 years ago)

    Ah, nevermind on the replacement question, Lauren, it was right there in big asterisks.

  7. elza
    September 10, 2015 at 4:10 am (7 years ago)

    can I use almond flour in the place of the oat flour?

  8. Becky
    January 23, 2016 at 6:12 pm (7 years ago)

    I made these today and loved them. I entered the recipe into myfitnesspal minus the flax since I didn’t have any and it was 39 carbs per serving with 9 fiber. Pretty high for low carb, even with the oat flour. I made 5 waffles as per servings listed. But they were delicious!

  9. Kelly
    February 12, 2016 at 10:43 am (7 years ago)

    I had these pinned for some time and finally made them. Good job! I might cut back on the coconut flour for me next time or check my weights because it got so thick after adding the leaveners I couldn’t mix properly in the blender. But my tween daughter has decided she likes these for school mornings even better than light and crispy sourdough waffles because they keep her satisfied until lunch and she doesn’t feel starving by snack time. I will have her help me make them next time so she knows how. 🙂

  10. Bedour
    July 31, 2016 at 8:36 am (6 years ago)

    Can I make them at night for breakfast?

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  17. Anonymous
    March 21, 2017 at 6:26 am (6 years ago)

    Hello! Awesome recipe, but would you mind posting the nutritional information? Especially important for diabetics. Thanks!