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Lupin Flour Waffle Recipe

I just made the most amazing Lupin Flour Waffle Recipe!!  This is technically a waffle and not a chaffle because it’s not made with cheese.

As promised, I offered to test out the Lupin Flour in some recipes and this was the very first recipe I tried.  I think it’s because it’s a simple recipe that doesn’t require a whole lot of ingredients.  You know how hard it is to test recipes and get them wrong?  The waste of ingredients kills me sometimes!  I like to test in small batches and this one was perfect!

This flour is unlike any other nut flour. It actually tastes like a real flour! The kind that has tons of carbs (but without the high carbs of course).

 

Lupin Flour Waffle Recipe

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The first thing you are probably asking is…  Is Lupin Flour Keto?

We’ve done a ton of research on Lupin flour and wrote it all out in this Is Lupin Flour Keto article here.   In short, Lupin flour is a very high protein, low carb, all-purpose flour.  The lupine bean comes from the legume family.  If you are super strict keto, you will say it’s not allowed because it’s from the legume family right off the bat.  Legumes can be inflammatory foods.  They do cause inflammation in some people.  It’s just like peanut butter.  Peanut butter is also lower carb but can cause inflammation in some people.  The only way for you to know if this affects you is to test it for yourself.  For now, I am going to call this dirty keto, but definitely keto because it can be a good option for some people!

You do have to be careful which lupin flour you choose if you are watching your carb intake.  Some lupin flours have added ingredients such as potato starch or rice flour causing the carbohydrate counts to be much higher.  If you do want to try this and remain low carb, be sure you choose a lupin flour that’s 100% lupin such as some of these options here:


 

I’ve tested both the Miracle Flour that’s made with 100% lupin and the Lupina flour which is also 100% lupin.  I would steer clear of this Lodi Lupin Flour because it has those added flours that up the carb count I mentioned earlier.  It has more than double the carbohydrates as the previous flours mentioned.

Lupin flour is high protein, high dietary fiber, raw, vegan, and has a high rate of digestion.  It has 74 calories, 2g fat, 243mg of potassium, 12g carbohydrates, 12g of protein, 11g of fiber and 1g for sugar.  That’s only 1 net carb per serving and the serving size is 1/4 cup!  WOW!  That’s super low carb!

TIP:  One important thing to know about Lupin flour is that can be very bitter.  You have to carefully incorporate it into recipes with other ingredients so you can mask the bitterness.  I can be done because I’ve tested it!  You can offset the bitterness by adding sweetener in sweet type recipes.  Or you can offset the bitterness in savory type recipes with spices.  Don’t make it without sweetener or spices.  It’s way too bitter and you won’t like it.  I’m speaking from experience!

 

Lupin Flour Waffle Test Results from My Experiment

I tested this lupin flour waffle recipe and was amazed by the results.  First, if I start to get any kind of bloating, that is a clear sign that my body is not liking the ingredient I am using.  I did not get any kind of bloat effect whatsoever.

My blood sugar did not spike!  I test using the Fora6 Blood Glucose and Ketone meter.  If you don’t have a meter and want to test foods yourself, you can order the Fora6 here and use promo code:  LOWCARBINSPIRTIONS to get an extra discount.

This is a bit weird to talk about in a recipe but in the name of testing, I’m going to talk about it anyway because it’s important.  Let’s talk about flatulence.  Sometimes if I eat foods that don’t agree with my body I get gas.  I highly suggest you listen to your body too!  You don’t really need any special equipment to know what your body does and doesn’t like.  This is just another way.  I didn’t get any sort of gas while consuming lupin flour!

The next thing I purposefully look for is cravings…  do I get cravings after consuming a food that might or might not be keto-friendly.  I did not get any cravings the rest of the day when I consumed lupin flour.

The last and probably most important test that I look for is a weight gain in my testing process.  Yes, the scale will usually tell me pretty quickly (within a day/24 hours) whether or not my body did or did not like lupin flour.  I weighed myself the day before I tested the lupin flour and the day after.  I did not have any unusual weight gain!

In fact, I can’t say for sure but I believe this lupin flour filled me up more than usual and caused me to eat less than I normally do.  Shoot, I gain weight very quickly and if I don’t get my normal amount of electrolytes, I notice a rise in the scale number.  This was exciting!

Just look at all the testing I do in the name of KETO!  I’ve been deep in my keto mission to stay healthy and I would have never tested an unknown ingredient in my early days of keto eating because of fear I would fall off the wagon!  I feel so much stronger today than when I started more than 2 years ago.

 

Lupin Flour Waffle Recipe Ingredients

Sweet Lupin Waffle

  • 1 Tbs Lupin Flour
  • 1 Tbs Monkfruit Confectioners
  • 1 Egg
  • 1 Tbs heavy whipping cream
  • 1/4 tsp baking powder

Savory Lupin Waffle

Lupin Flour Waffle Recipe Instructions

  1. Preheat the mini waffle maker.
  2. In a small bowl, whip the egg.
  3. Add the remaining ingredients and mix until it’s well incorporated.
  4. Let the mixture sit for about 2 minutes as it will start to thicken a bit.
  5. Pour 1/2 the mixture into the waffle maker.   The mixture may seem very watery but don’t worry, it will make the perfect waffle!
  6. Cook it for at least 2 minutes or longer until it’s golden brown.

Sweet options:  Top with optional keto sugar free syrup, butter, sugar free chocolate chips, or anything else you desire!

Note:  The reason I used monkfruit sweetener or Tabasco sauce in these recipe versions is that the lupin can be kind of bitter.  This combination comes out perfect with no bitterness at all when you offset it like this.

Lupin Flour Waffle Recipe

Lupin Flour Waffle Nutritional Information: 2 Net Carbs (8g Total Carbs), 9g Protein, 111 calories, 7g fat.

 

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Lupin Flour Waffle Recipe

Lupin Flour Waffle Recipe

This lupin flour waffle recipe is absolutely amazing and hard to believe it's low carb/ keto! Lupin Flour Keto recipes that actually taste great!
4.29 from 45 votes

Ingredients
  

Sweet Lupin Waffle

Savory Lupin Waffle

Instructions
 

  • Preheat the mini waffle maker.
  • In a small bowl, whip the egg.
  • Add the remaining ingredients and mix until it's well incorporated.
  • Let the mixture sit for about 2 minutes as it will start to thicken a bit.
  • Pour 1/2 the mixture into the waffle maker.   The mixture may seem very watery but don't worry, it will make the perfect waffle!
  • Cook it for exactly 2 minutes.

Notes

Note:  The reason I used monkfruit sweetener in this recipe is that the lupin can be kind of bitter.  This combination comes out perfect with no bitterness at all.
Top with optional keto sugar free syrup, butter, sugar free chocolate chips, or anything else you desire!
Lupin Flour Waffle Nutritional Information: 2 Net Carbs (8g Total Carbs), 9g Protein, 111 calories, 7g fat.
Nutrition facts are provided as a courtesy. Have a question about our calculations or why you got a different result? Please read our nutrition policy.
Tried this recipe?Mention @KetoFriendlyRecipes or tag #KetoFriendlyRecipes!

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8 Comments

  1. I want to buy some lupin flour because it’s so low carb. There aren’t many recipes out there, and a lot of them are a crap shoot, but I trust yours. My question is, does the tabasco make it hot? What could I sub and still mask the bitterness? I hope you’ll do more lupin flour recipes. 🙂 Thanks, Sharon.

    1. 5 stars
      I made these waffles with the mink fruit and there is no bitter taste! They are very good. I wish I could get it to crisp up a little more but other than that good receipt.

  2. 5 stars
    I don’t have a waffle maker so I made these as pancakes they were great! Love the carb count just wish the protein count was lower.

    1. There is an excellent, fluffy pancake recipe by gnom-gnom using both lupin and almond flour. I love them.( I don’t sugarcoat) has several recipes using lupin. I made the lupin flour bread. Wonderful. Just reduce water temp for the yeast to 115, not 130 and it’ll be fine. Hope this helps. I’m hunting for good recipes too. Thx for this one.

  3. 5 stars
    I made these today and they were great! First time using Lupin flour and I think it is the closest to wheat flour I have found so far. Thanks for sharing this recipe.

  4. 5 stars
    This is the best waffle we ever ate! We were trying several different keto waffle recipes, this one beats them all and even bought waffles from the store. Thankfully we have chicken, because we’re gonna eat this every day, they’re soooo good.

  5. 5 stars
    I’m on keto and love this recipe. It saved me from binging on Dunkin Donuts and other non-keto desserts many times. Thanks!

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