There’s a new keto food setting the internet on fire — and it promises to make burning flab both fun and crazy-easy. All you need are cheese, eggs, and a cheap waffle iron to whip up “chaffles.”
Folks say they’re mind-blowingly good with butter and keto syrup. “You can also use chaffles for sandwiches, garlic bread, pizza, tacos, even birthday cake,” says Texas blogger Jennifer Marie Garza, 48, whose keto Facebook groups boast more than 250,000 members.
“They’re an amazing way to keep from feeling deprived.” Duke University weight-loss expert Eric Westman, M.D., agrees, “Since tasting them is the best way to see what a great option they are, I actually cook them for patients at my clinic. Maybe I’m over-enthusiastic, but that’s how everyone is about chaffles,” he says with a laugh. “They make you giddy, so it’s no wonder they’ve caught on. I call it ‘chaffle mania.’”
The best way to use chaffles to speed to your happy weight? Simply make them part of a traditional keto diet, counting carbs in the treats (about 1 gram per batch) toward your daily carb total. “On a standard keto diet, you keep carbs between 20 and 40 grams per day, replacing the starch and sugar you’d normally eat with moderate servings of protein and plenty of high-quality fat,” notes Dr. Westman.
“When you do this, blood sugar drops and your body needs a new energy source. It starts turning fat — from food and from fat cells — into compounds called ketones that become your fuel.” Bonus: Falling blood sugar causes a drop in levels of insulin, a hormone that locks us in fat-storage mode. So fat burning is set free and, per studies, keto dieters’ metabolisms increase by 900 percent.
“The results are remarkable,” Dr. Westman says. Of course, that’s only true if you’re able to stick with the approach — which is why chaffles can have such a huge impact…
The ‘Chaffle’ Advantage
“There’s so much scientific evidence that a keto-style diet works — dozens of studies. The puzzle that needs to be solved is how to help people do it over the longterm so they’re not missing things they used to eat. And a chaffle is a super easy tool that helps people stay on track,” says Dr. Westman, who has seen chaffle fans shed up to 250 pounds without surgery.
“I haven’t found any keto-friendly breads that are as low in carbs. The best bread options have five grams of carbs per slice, which is about five times more than an average serving of chaffles.” He notes that the lower you can keep carbs, the fewer cravings you tend to have. “I also find chaffles to be particularly filling. So it’s a way to get fewer carbs and feel more satisfied. A win-win.”
Chaffles are also richer and more versatile than other types of keto bread. “Whatever high-carb food you happen to be craving, Google that plus ‘chaffle’, and you’ll be surprised how many options pop up,” she says. There are chaffle versions of nachos, lasagna, Big Macs, cheesesteaks, Oreos, Krispy Kreme donuts and much more. “Chaffles take keto to a new level!”
How to Eat Chaffles
The idea is to use chaffles to make keto delicious and easy. The recipe below shows you how to whip up chaffles with one gram of carbs per serving. Factor that in as you aim for 20–40 grams of carbs per day. Round out meals with moderate servings of protein, at least two cups of fiber-rich veggies, and lots of high-quality fat. The free tools at MyFitnessPal and CarbManager make tracking a cinch. Sip plenty of water. As always, get a doctor’s okay to try any new plan.
Layer chaffles with cream cheese, smoked salmon, capers, even everything bagel seasoning. For a flavorful twist, add fresh herbs to the egg when preparing chaffles.
Take your pick of keto-friendly pizza toppings — like mozzarella, tomato, basil, pepperoni, sausage — then pile ‘em on a chaffle and bake at 400 degrees fahrenheit until melted.
Burgers and Sandwiches
Whether you’re a fan of tea sandwiches, hoagies or cheeseburgers, anything keto that’s traditionally served on bread works deliciously between two chaffles.
For a fast and luscious mealender, drizzle a hot chaffle with keto chocolate syrup and add berries, nuts, and keto ice cream.
Dr. Westman is a fan of this superquick, super-yummy version of chaffles from KetoConnect.net.
- 2 large eggs, beaten
- 1⁄2 cup shredded Cheddar or any full-fat cheese
Heat a waffle iron to medium-high. Carefully distribute half the cheese on the hot iron, pour on egg and top with remaining cheese. Close the iron and cook until you no longer see steam, 3–5 minutes. (Be sure to cook a minimum of 3 minutes to allow cheese to set; other wise you’ll open the lid to a melted cheesy mess.) Enjoy hot with butter and sugar-free syrup or in any keto variation you like. Keeps in fridge 3–5 days.
This article originally appeared in our print magazine.