Who says waffles have to be sweet? These spicy, gluten-free, low-carb waffles are a satisfying twist on the classic, topped with perfectly poached eggs and packed with 20 grams of protein to keep you full for hours—no sugar crash required. They are also cooking friendly as the waffles can be made in advance and stored in the fridge for an easy breakfast.
Active time: 15 minutes | Total time: 30 minutes
Savory courgette waffles with poached eggs
Ingredients
- 1 medium (200g) zucchini, grated
- 1/2 medium (55g) sweet onion, grated
- 8 large eggs, divided
- 3/4 cup (78 g) almond flour
- 1/4 cup (40 g) Parmesan cheese, grated
- 2 teaspoons turmeric
- 1 teaspoon salt-free spice mix
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray
Directions
Preheat a waffle iron and preheat the oven to 200°F (93°C). Place the zucchini and onion on a clean tea towel, gather the ends, and twist to form a bag. Squeeze out as much moisture as possible. Transfer the shredded vegetables to a large bowl. Crack 4 eggs into the bowl and set the remaining 4 eggs aside for poaching. Stir to combine.
In a separate bowl, whisk together the almond flour, Parmesan cheese, turmeric, spice mix, baking powder, salt and black pepper, breaking up any lumps of almond flour with your fingers. Add the dry ingredients to the zucchini mixture and stir until completely combined. Let the dough rest for 2-3 minutes to allow the almond flour to hydrate.
Coat the waffle iron generously with cooking spray. Pour 1/2 cup of batter into the center of the waffle iron and use a spoon to spread it into a 4-5 inch (10-12 cm) round. Cover and cook until golden brown and set, 4-6 minutes. Transfer the waffle to a baking sheet and let rest for 1-2 minutes to set, then keep warm in the oven while the remaining batter bakes.
When the waffles are finished cooking, bring a medium-sized pot of water to a light boil. Crack 1 egg into a small bowl, then gently slide it into the boiling water. Repeat with the remaining 3 eggs. Cook until the white is set and the yolk remains soft, about 3-4 minutes. Remove with a slotted spoon and transfer to a plate.
Place each waffle on a plate and top with 1 poached egg. Serve immediately.
To store, allow waffles to cool completely and place in an airtight container in the refrigerator for up to 5 days. Reheat in a toaster or toaster oven until heated through, about 4 minutes.
Serves: 4 | Serving size: 1 waffle plus 1 poached egg
Nutrition (per serving): Calories: 308; Total fat: 23g; Saturated fat: 5g; Monounsaturated fat: 4g; Polyunsaturated fat: 2g; Cholesterol: 416mg; Sodium: 653mg; Carbohydrate: 10g; Dietary fiber: 3g; Sugar: 3g; Protein: 20g
Nutritional bonus: Potassium: 332; Vitamin A: 11%; Vitamin C: 13%; Iron: 21%; Vitamin D: 25%
Originally published November 28, 2020; Updated April 2026