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The New Atkins Made Easy: Chocolate Waffles

The New Atkins Made Easy: Chocolate Waffles

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1. In a large mixing bowl and using an electric mixer, beat the egg whites and salt on high speed until stiff peaks form. Set aside.

2. In a second large bowl, whisk egg yolks, soy milk, mascarpone, butter, sweetener, and vanilla. Add the coconut-flax flour blend, protein powder, cocoa powder, and baking powder and stir to combine.

3. Add ¼ cup beaten egg whites to the egg yolk mixture. Using a rubber spatula, fold in the egg whites and all of the flour until just combined, about 8 turns, forming a sticky mass. Fold in another ¼ cup egg whites until the mixture becomes lighter, an additional 4–5 turns. Finally, fold in the remaining egg mixture. There will be small lumps. Don’t overmix.

4. Heat a waffle iron according to the manufacturer’s instructions and mist with cooking spray. Add ½ cup batter and spread it evenly with the back of a spoon. Cover and cook 2–3 minutes or until the waffle is firm and light brown. Repeat with remaining batter and serve immediately. Or cool to room temperature, double-wrap in plastic wrap, and freeze.

The New Atkins Made Easy: Chocolate Waffles - Recipes

The Atkins Diet Induction Phase is the key to your success on the entire diet. Understanding exactly what you need to do and what you can’t do will determine whether the Atkins Diet can help you shed those unwanted pounds quickly and efficiently.

The Atkins diet induction phase is the most restrictive part when starting the Atkins diet. You’re only on it for a short period of time, though, so take heart when you review the foods list. I was on it only for three weeks, and then moved on to the Weight Loss Phase, when more complex carbohydrates are allowed and the choices of foods are more varied.

The Induction phase doesn’t have to be boring, though. You are able to eat any type of meat, fish or poultry and lots of vegetables. It also includes some fats like butter, cheese and certain oils. Lots of savory, healthy meals can be made using these ingredients.

The Induction Phase Food List for the Atkins Diet Plan Includes:

  • Most fishes, including salmon, cod, tuna and trout
  • Fowl of any kind, such as turkey, chicken, goose and duck
  • Meats, including beef, lamb and pork. No processed lunch meats, but bacon and ham are included
  • Eggs and cheeses
  • Up to three cups of various salad greens
  • Butter, olive oil, mayonnaise and some vegetable oils
  • Vegetables such as asparagus, broccoli, bean sprouts, spinach, pumpkin, string beans, squash, tomatoes and water chestnuts
  • Tofu

You will notice that you have more energy and feel less “groggy” after two or three days of eating on the Induction Phase because you aren’t weighted down with carbs and starchy foods, which tend to make you more sedentary.

A Yummy Dinner I Made from an Atkins Diet Induction Phase Recipe:

  • A grilled, seasoned steak with crumbled blue cheese
  • Tossed salad with vinegar and oil dressing
  • Steamed asparagus with lemon-herb butter

If you want to eat chicken, you can create a fajita by adding chopped tomatoes and onions and rolling it all in a lettuce leaf instead of a tortilla!

Resources to Get Started

There are also plenty of resources for the Atkins diet induction menu phase on the Internet and in book stores. Look for cookbooks labeled “low carb” or that have the Atkins seal of approval. The Atkins website itself also has lots of tips for making easy, quick meals for the Induction phase. One of my favorite staples during Induction was eggs – versatile, quick and inexpensive. I created omelets, scrambled casseroles with cheeses and meats and made delicious egg salads using ingredients on the allowed foods list.

After a few weeks on the Atkins diet Induction Phase, you will be thrilled to see how much weight you’ve lost. Then you’ll really be motivated to go on to the Weight Loss Phase primed and ready for continued weight loss and happy with the new food choices you can add to your diet!

Benefits of a protein-packed breakfast

There are several benefits to upping your protein consumption for breakfast. Protein supplementation at breakfast and lunch has been shown to increase lean tissue mass in adults. A protein-packed breakfast can assist with weight management. A protein-packed diet has been linked to sustained appetite reduction. Another study by the American Journal of Clinical Nutrition found that a protein-packed breakfast is more satiating than a high-carb breakfast.

Sweet Chaffle Recipe Ideas

Our fathead desserts post is also full of sweet-but-keto recipes you should see.

1. Pumpkin Pecan Chaffle

Set to be this Fall&rsquos most popular chaffle recipe? Spiced pumpkin and one of our favorite ingredients, pecans on a low-carb waffle.
From: Divalicious Recipes

Pumpkin Pecan Chaffle and Chocolate Chaffles

2. Chocolate Chaffles

My son specifically asked for a chocolate chaffle recipe, so here it is. Step-by-step photo instructions will help you get the best results.
Keto Focus

3. Easy Keto Low-Carb Cinnamon Chaffles

Truly easy recipe here, two main ingredients plus vanilla, sweetener and cinnamon.
From: Stay Snatched

4. Keto Chocolate Chip Chaffle Recipe

Grab your low-carb chocolate chips, we&rsquore going in!
From: Kasey Trenum

5. Maple Pumpkin Easy Chaffle Recipe

Your perfect Fall and Halloween chaffle recipe, with plenty of pumpkin, spice and keto-friendly goodness.
From: Kasey Trenum

Maple Pumpkin Easy Chaffle Recipe & Blueberry Keto Chaffle

6. Blueberry Keto Chaffle

Blueberries are one of the few fruits that are allowed on a ketogenic diet. They&rsquore low in carbs but super high in other nutrients, some of them powerful antioxidants. Supposed to make you smarter too.

Whatever the case, we love blueberries and couldn&rsquot give you chaffle round-up without at least one recipe that uses them
From: Midget Momma

7. Cinnamon Roll Chaffle

An elegantly simple chaffle recipe with a sweetly satisfying cinnamon swirl and glaze, with barely a carb in sight.
From: Midget Momma

8. Strawberry Shortcake Chaffle

A chaffle that makes both a perfect dessert and a substantial breakfast. This recipes uses a tablespoon of almond flour and a generous amount of strawberries and keto whipped cream.
From: Midget Momma

9. Quick & Easy Chocolate Chip Chaffle

A choclatey variation on Midget Momma&rsquos versatile chaffle base recipe. Make sure you use keto-friendly chocolate chips. They&rsquore are some exceedingly good ones available to buy these days.
From: Midget Momma

Quick & Easy Chocolate Chip Chaffle and Keto Italian Cream Chaffle Cake

10. Keto Italian Cream Chaffle Cake

We like the look of this one from Low Carb Inspirations. Multiple chaffle layers with a delectable cream cheese filling make for a mountain of a dessert. This chaffle recipe is a little more complex than many of the others here, but well worth it.
From: Low Carb Inspirations

11. Halloween Pumpkin Chocolate Chip Chaffles

An indulgent treat in low-carb chaffle form that makes an amazing Fall & Halloween special. Perfect to come home to after an evening&rsquos trick or treating with the kids. Or even for breakfast.
From: Midget Momma

Halloween Pumpkin Chocolate Chip Chaffles and Oreo Chaffle

12. Oreo Chaffle

No recipe round-up would be complete without an Oreo version. Keto Focus shows you how to create your own with step-by-step illustrated steps. Make sure you make enough for everybody, these are going to be popular.
From: Keto Focus

13. Peanut Butter Chaffle Recipe

Quick and easy chaffle recipe to satisfy peanut butter fans. Filled with fats, proteins but very little in the way of carbohydrates. Substitute your preferred nut butter, like macadamia. That&rsquoll cut the carbs even further.
From: Keto Focus

Peanut Butter Chaffle Recipe and Keto Birthday Cake Chaffle Recipe

14. Keto Birthday Cake Chaffle Recipe

There is magic at work in this impressive recipe. They&rsquove taken the chaffle and promoted it to the big league, with the help of something called &ldquocake batter extract&rdquo. Makes it more authentically birthday-cakey somehow! Warm up the waffle maker, it&rsquos going to be working hard for this one.
From: Low Carb Inspirations

15. Banana Nut Chaffle

Keto and bananas? That can&rsquot work, right? There&rsquos nothing low-carb about the bendy yellow fruit (or is it an herb?). But we can get around that with the right banana extract. This one is a particularly sweet keto chaffle treat.
From: Low Carb Inspirations

Best Keto Chaffle Waffle Irons in 2021

The Dash Mini Maker is the kitchen appliance that sparked the chaffle revolution this summer. It&rsquos cheap, fast and perfect for single servings. Most of the recipes here rely on the Mini Maker somewhere in the process.

But Dash also make larger waffle makers if you have more chaffle-hungry mouths to feed at home, take a look!

Rotating Waffle Maker Deals

We don&rsquot have a Dash at home (yet) but we do use a rotating waffle maker. Helps spread the batter evenly when making your chaffles and looks kinda intriguing in a &ldquowhat is that and what does it do?&rdquo way.


Often times, I’ll make a double batch and freeze half of the waffles for future use. This is a major time-saver for busy weekday mornings and the kids absolutely love it! Your extra waffles will also keep in the refrigerator for 4-5 days.


Once your waffles have cooled to room temperature, transfer them to a snug, airtight, freezer-safe container, and separate each layer of waffles with sheets of wax paper. Then, seal and freeze! Use within 3 months for best quality. You could also add all of the waffles to a freezer-safe, ziptop bag, but you’ll run the risk of them freezing together!

There are a few different ways you can go about reheating them: The microwave, the toaster, or the oven!


To reheat waffles in the microwave, place 1 or 2 waffles on a microwave-safe plate, cover with a damp paper towel, and heat for 30 to 45 seconds. They won’t be crispy using this method. Serve and enjoy!

To reheat frozen waffles in the toaster, add them to the toaster as you would a slice of bread, but you’ll likely want to use a lower setting to keep the edges from burning. If you have a frozen setting on your toaster, be sure to use that as well.

To reheat a large batch of waffles, you’ll probably want to use your oven! Preheat the oven to 350°F and place the waffles in a single layer on a baking sheet. Bake the waffles for 8-10 minutes, or until warmed through and toasty!

Easy + Amazing Instant Pot Meals to Kick Off the Memorial Day Weekend

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About the Author

Dr. Eric C. Westman is the Director of the Lifestyle Medicine Clinic at Duke University, the Vice President of the American Society of Bariatric Physicians, is on the editorial board of Nutrition and Metabolism and has penned articles for numerous peer reviewed publications. He is an expert in low carb diets, diabetes and obesity, and insulin resistance.

Dr. Stephen D. Phinney is a Professor of Medicine Emeritus at UC-Davis. He is on the editorial board of the American Journal of Clinical Nutrition. He has twenty-five years of clinical experience as a director of multi-disciplinary weight management programs and has contributed to books and peer reviewed articles and is an expert in low carb nutrition and metabolism, fatty acids, inflammation, and the metabolic syndrome.

Dr. Jeff S. Volek is an Associate Professor of Kinesiology at the University of Connecticut. He is an associate editor at both The Journal of Nutrition and Metabolism and the Review of Diabetic Studies. He has contributed to numerous peer reviewed publications and is an expert on low carb diets, exercise and nutrition, weight loss and dieting, and dietary supplements.

Excerpt. © Reprinted by permission. All rights reserved.

Difference Between Regular Waffles and Belgian Waffles

The main difference between regular American waffles and Belgian waffles is that the Belgian ones have deeper pockets. This makes them great for holding lots of syrup. Belgian waffles are also lighter and crispier.

You can definitely use this batter recipe for Belgian waffles as well, you’ll just need a Belgian Waffle iron. However, if you just have a regular waffle maker, no worries. These waffles are delicious regardless of which iron you use.


Sift together the flour, baking powder, salt, and sugar in a bowl.

In a separate bowl, whisk together milk, 2 egg yolks, and vanilla. Pour over the dry ingredients and very gently stir until halfway combined. Pour in the melted butter and continue mixing very gently until combined.

In a separate bowl (or using a mixer), beat the egg whites with a whisk until stiff. Slowly fold them into the batter, stopping short of mixing them all the way through.

Scoop the batter into your waffle iron in batches and cook according to its directions (lean toward being a little deep golden and crisp!) Remove and serve immediately with softened butter and warm syrup.

Oh my GOSH, I love waffles. We had them a couple of times when we were in Colorado, and no offense to pancakes or anything&hellipbut I was reminded just how lovely good waffles are.

Once I got home from the trip, I decided to make waffles.

I fiddled and fiddled (much to my family&rsquos profound bliss) and here&rsquos the resulting recipe, which darn well better be perfect because I&rsquom not making waffles again any time soon. Until tomorrow.

Anyway, next time you have a hankering for waffles, fire up the waffle iron and give these beautiful babies a try. (If you don&rsquot have a waffle iron, you can thin the batter with just a little milk and make pancakes.)

A Final Word on Using Atkins to Lose Weight

As low-carb diets have grown in popularity, researchers have conducted a number of studies to assess the diets' effectiveness and additional health effects. The Harvard School of Public Health notes that some research shows low-carb diets can help people lose weight more quickly — and maintain it better — than low-fat diets can, and that moderately low-carb diets can be heart-healthy, as long as protein and fat choices come from healthy sources. (19)

A past meta-analysis looked at 23 randomized controlled trials with more than 2,500 participants. (20) The researchers found that, compared with participants on a low-fat diet, participants on a low-carb diet experienced a small but statistically significant reduction in total cholesterol and triglyceride levels, and at least similar reductions in weight, waist circumference, and other disease risk factors. Another study, published in October 2018 in The BMJ, found low-carb dieters were able to maintain weight loss because they burned about 200 extra calories per day compared with those following a diet with higher carbs. (21)

The low-carb diet works like this: When carb intake is low, the body is forced to burn fat for fuel instead, creating ketone bodies that are used for energy, Popeck explains. Ketones are by-products of metabolism, and they are produced during a process called ketosis, when the body turns to burning fat rather than carbs — a common phenomenon in those people who follow low-carb diets, such as the Atkins diet and the keto diet.

The 10 Most Famous Fad Diets of All Time

But Popeck also notes that it is unclear whether such diets work in the long run. “I believe low-carb diets may be nutritionally unbalanced and difficult to maintain,” she says. “I work with many patients in my clinic who have tried the Atkins diet and successfully lost weight, but then [they] regain the lost weight and in turn have a difficult time losing weight again.”

That’s why she doesn’t recommend them. “I don’t like to promote diets, because most people view them as temporary,” she explains. “For some, a low-carb program may pave the way toward healthier choices simply by eliminating sugars, sweets, and processed foods. Overall, though, in my experience, feelings of deprivation usually lead to rebound bingeing, not permanent change.”

Instead, she says, she encourages her clients to try to think of diet planning more as a lifestyle — one in which all foods can fit.

Additional reporting by Julie Davis Canter and Stephanie Bucklin.


  1. Tomuro

    Agree, this is the excellent variant

  2. Zeke

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  4. Payton

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  6. Willaperht

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