Red Velvet Waffles

intermittent fasting waffles, IIFYM waffles, red velvet waffles, greek yogurt waffles, coconut milk waffles

This recipe was featured as a valentines day recipe by Nutritionist in The Kitchen author Christal Sczebel.  This recipe features all natural and fresh ingredients.  The waffles get their color from the beets that are mixed into the flour.  No need for artificial sweeteners or anything like that.  The recipe that Christal used includes gluten free flour from Bob’s Red Mill.  Realistically you could include any type of flour you prefer.  As with many of the lower calorie sweet foods, Christal uses stevia sweeten this dish.  Instead of adding syrup, she layers coconut milk mixed with stevia on top of the waffles.  This will give you a sweet rich flavoring similar to butter any syrup.  You can always switch the coconut milk out for butter and syrup if you want a more familiar taste.  An ounce of butter has about the same amount of calories as 6 tbs of coconut milk.  On this recipe I have included the nutrition facts for 4 tbs of coconut oil for each of the 2 servings.  You could simply add about 1.0-1.5 ounces of butter total to the recipe to get the same calories and macronutrient content.

intermittent fasting waffles


Image Credit: Nutritionist in The Kitchen


  • 1 cup gluten-free flour blend (Christal uses Bob’s Red Mill)
  • 1/4 teaspoon xanthan gum (if your flour blend does not have it already)
  • 1 tablespoon raw cacao powder
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1-1/4 cups unsweetened almond milk
  • 25 drops liquid stevia or 2 tablespoons pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1 small beet (smaller than the size of a tennis ball), cooked and diced
  • 2 tablespoons dark chocolate chips (optional )

For the coconut whipped cream:

  • 1 can full fat coconut milk
  • 10 drops liquid stevia or 1 tablespoon pure maple syrup


  1. Cook 1 small beet ahead of time by steaming or boiling until tender, then dice and place in a container until making the waffles.
  2. Place the can of coconut milk in the fridge and leave overnight.
  3. In the morning, when making the waffles, scoop the coconut cream from the top of the can (it will have separated from the coconut water) and add it to a bowl with the pure maple syrup.
  4. Use an electric beater to whip until the consistency of whipped cream. Set in the fridge to chill while making the waffles.
  5. In a large bowl add the flour, xanthan gum, cocoa powder, salt and baking powder and mix well to combine.
  6. In a blender add the cooked and diced beet (about 1/3 cup), the almond milk, vanilla and stevia (or maple syrup) and blend until smooth.
  7. Add the beet liquid to the flour mixture and mix to combine, being careful not to overmix the batter.
  8. Heat your waffle maker and use a cooking spray to lightly coat to prevent waffles from sticking. Cook according to manufacturer’s instructions.
  9. The batter will make approximately 8 standard waffles.
  10. Once cooked, stack the waffles and top with a large dollop of the coconut whipped cream and garnish with dark chocolate chips.

Nutritional Breakdown:

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Intermittent fasting waffles, if it fits your macros waffles, beet based waffles

As you can see there is a great deal of fat and carbohydrates relative to protein in the original recipe.  This can be good depending on what you have been eating normally in your diet.  If you are someone who is chronically on a high protein diet, meals like this are perfect for a cheat day.  While some fitness authors warn against consuming fats and carbohydrates in the same meal, “mixed meals” can be some of the most metabolically stimulating.  Basically your body like to get a bunch of calories from fat and carbohydrate. A recipe like this gives your body a large amount of easily digestible fats and carbohydrates.  For anyone who needs to loose a bunch of weight pounding fats and carbs all the time is not going to help you.  However for people who need to take a break from chronic dieting or an overly restrictive diet this recipe fits the bill.  


If you want a version with less fat and more protein you can check out the break down below.  This recipe subs 2 cups of greek yogurt for the 8 tbs of coconut milk that you would use from the original recipe.  you can mix 6-8 packets of stevia, 1 tsp of salt and 1-2 tbs of cinnimon together mixed into the Greek yogurt.  This will create a tasty high protein spread you can mix in the waffles.

Substitute Coconut Milk for Greek Yogurt: 60/30/10/410

Intermittent fasting waffles with greek yogurt, IIFYM

Red Velvet Pancakes with Greek yogurt substituted for coconut milk.