Low Carb Chicken and Waffles
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Introduction
Sweet and savory on the same plate is the whole idea of chicken and waffles, and it works for the same reason salted caramel does. Here the tenders are breaded in almond flour instead of wheat, and the waffles underneath them are almond and coconut flour — the two places the wheat would otherwise be.
A batch is six tenders and two large waffles, which we count as two servings. The chicken is shallow-fried in a skillet rather than deep-fried — half a cup of oil over medium heat — and most of that oil stays in the pan. If you want a version with no flour in it at all, Better Than Bread Keto has a keto flourless fried chicken.
Waffles
A low-carb waffle turned out to be harder than we expected, and the problem was always consistency. What worked was blending the two flours rather than leaning on either one — three quarters of a cup of almond flour to a single tablespoon of coconut — which is what kept them from coming out grainy at one extreme or spongy at the other. Eggs, cream and vanilla do the wet side. Not rubbery, not sandy. Goldilocks would be proud, because these are juuuuuust right.
Syrup
This recipe exists because of the syrup rather than the other way round. We bought a bottle of ChocZero’s Honest Syrup, liked it, and then worked out that we had nothing much to put it on. Chicken and waffles was the answer, and sweet against salty is the whole point of the dish anyway.
You’ll find the full per-serving breakdown — calories, fat, fiber, protein, and net carbs — in the Nutrition Facts panel with the recipe below. One batch makes about 6 tenders and 2 large waffles, so a serving is roughly 3 tenders and a waffle. The panel doesn’t count the frying oil: the half cup is the cooking medium, not an amount assumed to be eaten, and how much a batch takes up varies.
Keto-Friendly Waffle Add-Ins
Chocolate chips are the one this batter is written for. Stir them in with the dry ingredients rather than folding them through at the end — Lily’s are the ones we use. If the batter comes out too thick to pour, chips or no chips, a tablespoon of water will loosen it.
That is deliberately a short list. There is fried chicken on top of this waffle and syrup over the lot of it, so the waffle itself does not have a great deal left to prove.
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Enjoy!
Low Carb Chicken and Waffles
Ingredients
Chicken Tenders
- 1 lb boneless skinless chicken tenderloins
- 1 cup almond flour
- ½ tbsp garlic powder
- ½ tbsp onion powder
- ½ tbsp salt
- ½ tbsp pepper, black
- 2x large egg
- ¼ cup butter, unsalted, melted
- ½ cup olive oil, extra virgin, for frying
Waffles
- ¾ cup almond flour
- 1 tbsp coconut flour
- 1 tsp salt
- ½ tsp baking soda
- 3x large egg
- 2 tbsp heavy whipping cream
- 1 tsp vanilla extract
- 2 tbsp besti monkfruit sweetener
Nutrition Facts
2 servings per recipe| Per Serving 1290 | Per Recipe 2580 | |||
| 1 lb of boneless skinless chicken tenderloins | 222.75 | 445.49 | ||
| 1 cup of almond flour | 360 | 720 | ||
| ½ tbsp of garlic powder | 6.75 | 13.5 | ||
| ½ tbsp of onion powder | 6 | 12 | ||
| ½ tbsp of pepper, black | 4.5 | 9 | ||
| 2x large egg | 60 | 120 | ||
| ¼ cup of butter, unsalted | 200 | 400 | ||
| ¾ cup of almond flour | 270 | 540 | ||
| 1 tbsp of coconut flour | 15 | 30 | ||
| 3x large egg | 90 | 180 | ||
| 2 tbsp of heavy whipping cream | 50 | 100 | ||
| 1 tsp of vanilla extract | 6 | 12 | ||
| 97g | 124% | 193g | 248% | |
| 1 lb of boneless skinless chicken tenderloins | 3.04 g | 6.07 g | ||
| 1 cup of almond flour | 32 g | 64 g | ||
| 2x large egg | 4 g | 8 g | ||
| ¼ cup of butter, unsalted | 22 g | 44 g | ||
| ¾ cup of almond flour | 24 g | 48 g | ||
| 1 tbsp of coconut flour | 0.5 g | 1 g | ||
| 3x large egg | 6 g | 12 g | ||
| 2 tbsp of heavy whipping cream | 5 g | 10 g | ||
| 25g | 126% | 50g | 252% | |
| 1 cup of almond flour | 2 g | 4 g | ||
| 2x large egg | 1.5 g | 3 g | ||
| ¼ cup of butter, unsalted | 14 g | 28 g | ||
| ¾ cup of almond flour | 1.5 g | 3 g | ||
| 1 tbsp of coconut flour | 0.5 g | 1 g | ||
| 3x large egg | 2.25 g | 4.5 g | ||
| 2 tbsp of heavy whipping cream | 3.5 g | 7 g | ||
| Trans Fat | 0g | 0% | 0g | 0% |
| 716mg | 239% | 1433mg | 478% | |
| 1 lb of boneless skinless chicken tenderloins | 111.37 mg | 222.75 mg | ||
| 2x large egg | 210 mg | 420 mg | ||
| ¼ cup of butter, unsalted | 60 mg | 120 mg | ||
| 3x large egg | 315 mg | 630 mg | ||
| 2 tbsp of heavy whipping cream | 20 mg | 40 mg | ||
| 3520mg | 153% | 7040mg | 306% | |
| 1 lb of boneless skinless chicken tenderloins | 81 mg | 162 mg | ||
| ½ tbsp of garlic powder | 0.75 mg | 1.5 mg | ||
| ½ tbsp of onion powder | 0.75 mg | 1.5 mg | ||
| ½ tbsp of salt | 1770 mg | 3540.01 mg | ||
| 2x large egg | 70 mg | 140 mg | ||
| 1 tbsp of coconut flour | 7 mg | 14 mg | ||
| 1 tsp of salt | 1180 mg | 2360 mg | ||
| ½ tsp of baking soda | 300 mg | 600 mg | ||
| 3x large egg | 105 mg | 210 mg | ||
| 2 tbsp of heavy whipping cream | 5 mg | 10 mg | ||
| 1 tsp of vanilla extract | 0.2 mg | 0.4 mg | ||
| 42g | 15% | 84g | 31% | |
| 1 cup of almond flour | 12 g | 24 g | ||
| ½ tbsp of garlic powder | 1.5 g | 3 g | ||
| ½ tbsp of onion powder | 1.43 g | 2.85 g | ||
| ½ tbsp of pepper, black | 1.13 g | 2.25 g | ||
| 2x large egg | 0.99 g | 1.98 g | ||
| ¾ cup of almond flour | 9 g | 18 g | ||
| 1 tbsp of coconut flour | 2 g | 4 g | ||
| 3x large egg | 1.49 g | 2.97 g | ||
| 2 tbsp of heavy whipping cream | 0.4 g | 0.8 g | ||
| 1 tsp of vanilla extract | 0.25 g | 0.5 g | ||
| 2 tbsp of besti monkfruit sweetener | 12 g | 24 g | ||
| 9g | 33% | 18g | 66% | |
| 1 cup of almond flour | 4 g | 8 g | ||
| ½ tbsp of garlic powder | 0.23 g | 0.45 g | ||
| ½ tbsp of onion powder | 0.08 g | 0.15 g | ||
| ½ tbsp of pepper, black | 0.45 g | 0.9 g | ||
| ¾ cup of almond flour | 3 g | 6 g | ||
| 1 tbsp of coconut flour | 1.5 g | 3 g | ||
| Total Sugars | — | — | ||
| Sugar Alcohols | 0g | 0% | 0g | 0% |
| 12g | 24g | |||
| 2 tbsp of besti monkfruit sweetener | 12 g | 24 g | ||
| 21g | 42g | |||
| 1 cup of almond flour | 8 g | 16 g | ||
| ½ tbsp of garlic powder | 1.28 g | 2.55 g | ||
| ½ tbsp of onion powder | 1.35 g | 2.7 g | ||
| ½ tbsp of pepper, black | 0.68 g | 1.35 g | ||
| 2x large egg | 0.99 g | 1.98 g | ||
| ¾ cup of almond flour | 6 g | 12 g | ||
| 1 tbsp of coconut flour | 0.5 g | 1 g | ||
| 3x large egg | 1.49 g | 2.97 g | ||
| 2 tbsp of heavy whipping cream | 0.4 g | 0.8 g | ||
| 1 tsp of vanilla extract | 0.25 g | 0.5 g | ||
| 90g | 180% | 180g | 361% | |
| 1 lb of boneless skinless chicken tenderloins | 52.65 g | 105.3 g | ||
| 1 cup of almond flour | 12 g | 24 g | ||
| ½ tbsp of garlic powder | 0.38 g | 0.75 g | ||
| ½ tbsp of onion powder | 0.15 g | 0.3 g | ||
| ½ tbsp of pepper, black | 0.15 g | 0.3 g | ||
| 2x large egg | 6 g | 12 g | ||
| ¾ cup of almond flour | 9 g | 18 g | ||
| 1 tbsp of coconut flour | 0.5 g | 1 g | ||
| 3x large egg | 9 g | 18 g | ||
| 2 tbsp of heavy whipping cream | 0.4 g | 0.8 g | ||
Where you see an em dash: one of the ingredients in this recipe does not publish a figure for that row, so we cannot add one up honestly. We would rather show you nothing there than a zero we cannot stand behind.
About these numbers: We are home cooks, not certified nutritionists. Nutrition is shared as a courtesy. We pick a representative product for each ingredient, and our recipe system works out the totals from the amounts in this recipe, so please treat them as a helpful estimate rather than a guarantee. The brands you buy, any swaps you make, and how generously you portion the recipe will all move these numbers.
Directions
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Pour olive oil into large skillet and place over medium heat.
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To create coating, crack eggs into a bowl and pour in melted butter.
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To create breading, in another bowl, combine almond flour, garlic powder, onion powder, salt, and pepper.
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Cut chicken breast into strips approximately 2 inches wide (if they are too thick, the breading will burn before the chicken is cooked thoroughly).
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Dip chicken strips in egg and butter mixture to coat, then add it to the almond flour mixture and cover so that it is completely covered.
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Place the chicken strip into the hot oil and fry for approximately 3 minutes on each side.
Three minutes a side is a guide, not the finish. Fry until the chicken reaches 165°F (74°C) at its thickest point, measured with an instant-read thermometer, which is the USDA FSIS safe minimum for poultry. Strips vary in thickness even when they are cut to the same width, and this breading browns before the inside is done, so color on the outside will not tell you.
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Repeat until all chicken has been fried.
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Heat waffle maker to approximately 350 degrees (or equivalent to "medium" setting).
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In a large bowl, stir together almond flour, coconut flour, salt, baking soda, and monk fruit.*
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Add eggs, heavy cream, and vanilla into the bowl and mix well.
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Once your batter is mixed, pour it into your waffle maker and cook for approximately 1 minute.
Notes
- This makes about 6 tenders and 2 large waffles, which we count as 2 servings — roughly 3 tenders and a waffle each.
- The nutrition below does not count the frying oil. The half cup listed is the cooking medium, not an amount assumed to be eaten; how much a batch absorbs varies with your pan and heat.
- Cook the chicken to 165°F (74°C), checked with an instant-read thermometer — the USDA FSIS safe minimum internal temperature for poultry. The strip thickness is not specified in this recipe, only the 2-inch width, so the thermometer is what settles it.
- If your waffle batter is too thick, add 1 tbs of water to thin it out.
- Chocolate chips are a great add in. If you are going to add them to your batter, add them in with the dry ingredients. We suggest Lily’s Chocolate chips.
Correction — September 27, 2026: Fry the chicken to 165F on an instant-read thermometer, the USDA safe minimum for poultry. The recipe previously said three minutes a side or until cooked through, which gives you nothing to measure.
