, nutritional review by Jill Wallentin
in Recipes, Breakfast, Lunch, Meal Keto chicken and waffles with poached eggs
Ingredients
- 1 cup (4 oz.) 240 ml (110 g) almond flour
- 4 4 large egglarge eggs
- 3 tbsp 3 tbsp cream cheese softened
- 4 tsp 4 tsp butter melted
- 1 tsp 1 tsp baking powder
- 2 pinches 2 pinches salt
- 1 lb 450 g chicken breast cut into 1 1/2-inch-wide (4 cm) stripschicken breasts cut into 1 1/2-inch-wide (4 cm) strips
- 1½ tbsp 1½ tbsp olive oil
- 1 tsp 1 tsp smoked paprika powder
- 1 tsp 1 tsp garlic powder
- 1 tsp 1 tsp salt
- ¼ tsp ¼ tsp ground black pepper
- 4 4 large egglarge eggs
- 2 tbsp 2 tbsp white vinegar 5%
- 2 tbsp 2 tbsp butter melted
- 2 cups (1½ oz.) 475 ml (40 g) arugula lettuce
Instructions
- Heat a mini waffle maker or standard waffle iron. Whisk together the eggs, softened cream cheese, and melted butter until smooth. Add the almond flour, baking powder, and salt, stirring until a uniform batter forms. Alternatively, blend everything until smooth.
- Lightly grease the waffle maker if necessary. Cook the batter in batches for approximately 3 minutes per waffle, or until set and lightly browned. The batter should yield approximately 8-12 mini waffles, depending on the size of your waffle maker. Keep warm while preparing the remaining components.
- Pat the chicken strips dry with paper towels. Combine the olive oil, smoked paprika, garlic powder, salt, and black pepper in a bowl. Add the chicken and toss until evenly coated.
- Arrange the chicken strips in a single layer in the air fryer basket, working in batches if necessary. Cook at 400°F (200°C) for approximately 10-14 minutes, turning halfway through, until lightly browned and the internal temperature reaches 165°F (74°C).
- Bring a medium saucepan of water to a gentle simmer and add the vinegar. Crack each egg into a separate small bowl or ramekin. Gently swirl the water with a spoon and carefully slide in an egg. Poach for approximately 3 minutes for a runny yolk. Remove with a slotted spoon and drain briefly on paper towels. Repeat with the remaining eggs.
- Melt the butter for serving in a small saucepan or microwave-safe bowl.
- Divide the arugula among serving plates. Top with the waffles, chicken tenders, and a poached egg. Drizzle with melted butter and serve immediately.
Recipe notes and tips
What are chicken and waffles?
Chicken and waffles is a popular American dish that combines savory chicken with waffles. It's particularly associated with Southern-inspired comfort food and American brunch culture.
Traditional versions often feature breaded, deep-fried chicken served over wheat flour waffles, usually with butter and maple syrup.
Our keto version uses almond flour waffles, savory air-fried chicken tenders, and poached eggs for a satisfying, protein-rich meal without added sweeteners.
How do I make the best keto waffles?
Use finely ground blanched almond flour for a smoother batter and more delicate texture.
Make sure the cream cheese is softened before mixing so it combines evenly with the eggs and butter.
Cook the waffles until they are fully set and lightly browned. Almond flour waffles are generally softer than traditional wheat flour waffles, but the edges should develop a pleasant, lightly crisp texture.
For crispier waffles, place them on a wire rack rather than stacking them immediately after cooking. This allows steam to escape and prevents them from becoming soggy.
Can I use a regular waffle maker?
Absolutely! Both mini and standard waffle makers work well.
The recipe makes approximately 8-12 mini waffles, but the yield will be lower with a standard waffle iron.
Cooking times will vary depending on the size and temperature of your waffle maker, so follow the manufacturer's instructions and cook until the waffles are set.
Can I make the chicken extra crispy?
Yes! For a crispier coating, you can lightly coat the seasoned chicken strips with finely ground almond flour or crushed pork rinds before air-frying.
Crushed pork rinds create a particularly savory, crunchy coating with very few carbs.
If using almond flour, apply a thin coating and make sure the chicken is lightly coated with oil to encourage browning.
Keep in mind that adding a coating may slightly change the cooking time and nutritional values.
Can I cook the chicken without an air fryer?
Definitely! Heat a little olive oil in a large skillet over medium heat and cook the chicken strips for approximately 5-7 minutes per side, depending on their thickness.
Cook until the chicken is lightly browned and reaches an internal temperature of 165°F (74°C).
You can also bake the chicken in the oven at 400°F (200°C) for approximately 15-20 minutes, depending on the size of the strips.
Can I add a little sweetness?
Traditional chicken and waffles are often served with maple syrup, but we recommend keeping breakfast savory rather than adding sweeteners. Starting the day with a protein-rich, savory meal is a great way to enjoy satisfying flavors without relying on sweetness.
If you prefer a more traditional sweet-and-savory combination, you can drizzle a little low carb fiber syrup or sugar-free maple-style syrup over the finished dish. This is entirely optional and isn't included in the recipe or nutritional calculations.
How do I make perfectly poached eggs?
Fresh eggs work best because their whites hold together more easily in the water.
Keep the water at a gentle simmer rather than a rolling boil. Adding a little white vinegar helps the egg whites set.
Crack each egg into a small bowl before carefully sliding it into the water.
For runny yolks, poach for approximately 3 minutes. Increase the time slightly if you prefer firmer yolks.
If you're preparing several eggs, you can poach them in batches to avoid overcrowding the saucepan.
Can I use fried eggs instead?
Of course! Fried eggs with runny yolks are a delicious alternative and often easier to prepare when cooking for several people.
You can also use soft-boiled eggs if you prefer.
The runny yolk adds a rich, creamy element that works beautifully with the waffles and chicken.
Can I make this recipe dairy-free?
The waffles contain cream cheese and butter, so the original recipe isn't dairy-free.
You could experiment with dairy-free cream cheese and a plant-based butter alternative, although the waffle texture may change.
The chicken itself is dairy-free when prepared with olive oil, provided the other ingredients are suitable.
Can I prepare the waffles ahead of time?
Yes! Keto waffles are great for meal prep.
Cook the waffles, let them cool completely on a wire rack, and store them in an airtight container in the refrigerator for up to 3-4 days.
Reheat in a toaster, oven, or air fryer until warmed through and lightly crisp.
You can also freeze the waffles with parchment paper between them for easy individual portions.
Can I serve chicken and waffles without poached eggs?
Absolutely! The waffles and chicken are delicious on their own.
You can also serve them with melted butter and a fresh green salad for a lighter contrast to the rich flavors.
Storage and leftovers
Store cooked chicken and waffles separately in airtight containers in the refrigerator for up to 3-4 days.
Reheat the chicken in the air fryer or oven until thoroughly heated.
Warm the waffles in a toaster or waffle maker to restore some of their crispness.
Poached eggs are best prepared fresh, so we recommend cooking them just before serving.
