Savory Cauliflower Waffles

Riced cauliflower is the hero of these crisp and savory waffles that are fit for breakfast or dinner, and require just 10 minutes of prep.

Prep Time
10 min
30 min


  • 3 large eggs
  • 12 oz (3 cups) packaged riced cauliflower (NOTE: Find it in the refrigerated section of the produce department. Avoid frozen for this use.)
  • 1/2 cup whole-wheat flour
  • 1 tsp each mild smoked paprika and baking powder
  • 1/2 tsp each sea salt and ground black pepper
  • 1/2 cup shredded extra-sharp Cheddar cheese


1. In a large bowl, beat eggs.

2. Mix in riced cauliflower, flour,
paprika, baking powder, salt and
pepper to form a thick batter. Gently
stir in cheese. (MAKE AHEAD: Make
batter up to 12 hours in advance;
cover and store in the refrigerator.) 

3. Heat a waffle iron on high
according to a manufacturer’s
instructions. Generously coat the
iron’s plates with cooking spray. 

4. Add 1/2 cup batter into center
of plate and close iron. Cook until
browned and set, about 3 minutes.
Repeat with remaining batter, misting
with cooking spray between waffles. 

TIP: We used a square waffle iron,
but you can use any size or shape.
Pour the batter into the center, and
it will spread. However, avoid using a
waffle maker with very deep pockets
for this recipe.

Nutrition Information

  • Serving Size 1 waffle
  • Calories 132
  • Carbohydrate Content 11 g
  • Cholesterol Content 102 mg
  • Fat Content 7 g
  • Fiber Content 3 g
  • Protein Content 8 g
  • Saturated Fat Content 3 g
  • Sodium Content 349 mg
  • Sugar Content 1.5 g
  • Monounsaturated Fat Content 2 g
  • Polyunsaturated Fat Content 1 g