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Keto Chicken and Waffles


Using buttermilk will give these chicken and waffles a superb flavor, but using heavy cream will lower the overall carb count.




for the chicken:

for the waffles:

  • 2 cups blanched almond flour (I use this brand)
  • 1/2 cup buttermilk or heavy cream
  • 3 large eggs
  • 1 tablespoon granular monkfruit (I use this brand) Code PEACE for 20% off
  • 2 teaspoons pure vanilla extract (get it here)
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • Sugar Free Maple Syrup, for serving (I use this brand) Code PEACE for 20% off


for the chicken:

  1. Put the chicken tenders in a bowl and cover with the buttermilk. Refrigerator for 24 hours. This will ensure that the chicken is very moist and tender.
  2. Preheat the oven to 425°F. Line a rimmed baking sheet with parchment paper.
  3. Place the coconut flour in a shallow bowl.
  4. Crack the egg into a separate shallow bowl and fork whisk.
  5. In a third shallow bowl, combine the pork rinds, onion powder, garlic powder, paprika, salt and pepper.
  6. Toss the chicken tenders in coconut flour, then dip in the egg wash, and then coat in the pork rind mixture.
  7. Line the breaded tenders in a single layer across the baking sheet. Bake for 20 minutes or until they are crispy on the outside and cooked all the way through.

for the waffles:

  1. Preheat a waffle iron.
  2. Mix all of the waffle ingredients together in a large mixing bowl and beat until smooth.
  3. Lightly grease the waffle iron. Ladle the batter onto the center of the waffle iron; the amount will vary by waffle iron. Consult the manufacturer’s directions for the recommended amount of batter.
  4. Cook for 5 minutes or until the waffle iron stops steaming. Repeat this process until all of the batter is gone, regreasing the iron between waffles.
  5. Serve with sugar-free maple syrup and eggs cooked any way you like them.
  • Prep Time: 30 minutes
  • Cook Time: 30 minutes


  • Calories: 830
  • Fat: 42g
  • Carbohydrates: 10.2g net
  • Protein: 54g

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