Nutella Protein Waffles

By May 3, 2010 February 23rd, 2020 bread, breakfast, chocolate, dairy free, gluten free, kids, vegetarian

Nutella Protein Waffles

My suggestion is to make a triple batch of these Nutella Protein Waffles and keep it in your freezer for an easy breakfast. Just pop one in the toaster like you would the chemical-filled Eggo Waffle. TIP: Make sure your waffle iron is hot hot hot before adding any batter or it will stick.

Nutella Protein Waffles
1 cup hazelnut meal
1 cup chocolate or vanilla egg white or whey protein (Jay Robb)
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 cup unsweetened chocolate almond milk
2 eggs
4 TBS butter or coconut oil, melted
2 TBS unsweetened cocoa powder (or 1/4 cup for a dark chocolate flavor)

1 tsp stevia glycerite
1 tsp vanilla or chocolate extract
OPTIONAL: Chunks of ChocoPerfection Bars
Nutella Protein Waffles

Preheat waffle iron to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions (I spray my waffle iron with THIS Coconut oil spray). Enjoy! Makes 6 servings.

Traditional Waffle = 247 calories, 11g fat, 2g protein, 27 carbs, 0.7g fiber
“Healthified” Waffle = 221 calories, 18g fat, 11.4g protein, 5.8 carbs, 2.6g fiber

Click HERE to find an affordable waffle maker that I love!

Click HERE to find the Xylitol syrup I use!

XYLITOL occurs naturally in many fruits and vegetables and is even produced by the human body during normal metabolism. Manufacturers make it from plants such as birch and other hardwood trees and fibrous vegetation. Some people prefer the taste of xylitol.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% less sugar than table sugar)
SWEETNESS = Same as table sugar. Use cup for cup.
1. Reduces Cavities: It does not break down like sugar and keeps a neutral pH level in the mouth. Sugar produces an acidic environment in the mouth, which increases bacteria and weakens the enamel protecting the teeth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. After eating xylitol, acid-producing bacteria fall as much as 90%, therefore the bacteria can’t stick to the surface of the teeth which decreases plaque buildup.
2. Reduces Ear Infections: It has been used as medicine for ear infections because it clears out excess earwax and inhibits the growth of harmful bacteria in the pharyngotympanic tubes.
3. Helps with Asthma: Since asthma is linked to chronic post-nasal drip, xylitol helps by breaking the cycle of bronchial inflammation.
4. Clears up Candida: Candida is an opportunistic fungus that feeds on sugars and other yeast-containing foods (foods that are aged, pickled, dried, fermented or cured).
5. Boosts Immune System: Xylitol increases our White Blood Cells, therefore boosting our immune health and protects us from chronic disease and bacterial infections.
6. Protects newborns from streptococcus if the nursing mother consumes this. It is proven to help decrease these oral bacteria by 80%.
7. Decrease Allergies and Sinus Infections: They now have a nasal spray made of xylitol because it decreases the harmful bacteria that gather in the cells of our nose.
8. Reduces Ovarian Cysts, PCOS and Breast Cancer: Consuming sugar creates high insulin levels which increase the production of estrogens, leading to an estrogen-dominant condition, and also interfere with healthy ovarian function. Insulin resistance is a major cause of a growing hormonal problem called polycystic ovarian syndrome (PCOS). Signs that the body is being exposed to higher levels of the male hormones include acne, loss of head hair, and an increase in body hair. Lowering insulin levels is crucial for not only treating PCOS but also resolving most other hormonal imbalances, including those leading to breast cancer. Xylitol is a natural insulin stabilizer. There are no sharp rises and falls in insulin levels such as occur with sugar.

Testimony of the Day

I am 42 years old and have been morbidly or super morbidly obese for 30 years.  When I was 11, I weighed 176 pounds and remember being very upset about it…that is when I started trying to lose weight.  For thirty years I tried numerous things to lose weight…and each time I did lose a little weight…about 40 pounds usually…then I plateaued after about a month to six weeks…then invariably I started to gain weight.  This weight gain happened while I was still working hard to lose weight…still eating low fat and low-calorie foods, exercising, being hungry most of the time, and craving food all of the time.  I know people thought I just wasn’t trying hard enough…I was cheating on my diet or not exercising enough…but I was doing everything I was supposed to…well, everything I was told I was supposed to do to lose weight.  So, I thought…if I am miserable, hungry, and gaining weight…why not just eat what I want, be happy and at least not gain weight?!?!?  Then I would feel guilty about ‘not trying’…giving up…so I would go at it again…completely committed and think “this time it’ll be different…I can do it this time”!  But just as before…success was short-lived and temporary…after years of this I just felt like a failure…what’s wrong with me?  …why can’t I lose weight…maybe it’s my thyroid…my metabolism…my genes…maybe I’m just a loser…I was 41 years old and had come to end of my rope…I had resigned myself to the thought that I would be 360 pounds the rest of my life…using a seat belt extender, ordering my clothes online, feeling guilty every time I ate anything, and being uncomfortable in most places I went.

About a year before I reached this point my Dad told me about Maria as well as The Wheat Belly book…I had a little interest but not much…how could eating more fat and less fruit and grains be effective?  It couldn’t.  Dad lost a lot of weight…which I somewhat dismissed as…”I’m sure it’s unhealthy…or short term…men lose weight easier than women…etc.”.  He kept talking to me about it and recommending I at least try it…I was tired of trying and failing though…I didn’t want to try anymore.  But after a little while, I was inspired so I decided to give it one more shot…I went to a weight loss clinic to sign up for appetite suppressants…which I was provided along with counseling on eating right and exercise…lots of whole grains, fruit, fish and other lean protein…very low fat and low calorie.  I went back weekly to weigh in and lie about what I was eating…when asked if I was sticking to the diet I said yes but I wasn’t.  I was following Maria’s advice instead and for about 7 weeks I continued with the clinic weigh-ins and appetite suppressants…losing almost 45 pounds in that time but I knew how dangerous the drugs were and so I stopped taking them after that 7 weeks but continued with Maria.  After 8 ½ months, I lost 150 pounds, I am down to 210 pounds…less than I weighed in the 7th grade!  (As a side note a few people who started the weight loss clinic at the same time as I did…and followed the eating plan they were given including continuing with the drugs for over six months…lost weight for a few weeks but unfortunately have gained that back at this point.)  After all the years of struggling, feeling like a failure and being miserable…this lifestyle has been almost easy…the transition was a little hard in the beginning but the last six months have been a delight!  

This has changed my life…I never thought I would lose weight…I had given up.  When people ask how I lost weight and I begin to explain…I always get the looks…then the criticism…” well that can’t be healthy…you know fat is bad for you…you need whole grains…the fruit is natural how can that be bad”…etc.  But it makes me a little angry that there is a real solution available for weight loss and people are still struggling…and that I struggled so long when it doesn’t have to be that way…and, worst of all we are still getting the ‘mainstream’ lies shoved down our throats. I still have weight I would like to lose but I now look forward to each day…I love that I can actually live now and not be a prisoner of my weight and a slave to the addiction of food.  I started in size 34 pants and size 5X/6X tops…I am now in size 16 pants and size XL tops…’ regular people’ sizes…lol.” Candi

Click HERE to start your journey to a keto-adapted diet!

Nutella Protein Waffles


When you do an internet search for Colitis or Crohn’s, you most likely will find the “White Diet” plan. In this plan, you are not supposed to eat whole grain bread…. eat white bread. No brown rice…. only white rice.

The WHITE DIET consists of Rice, Egg Whites, White meat of chicken, White bread, White kind of cheese, White beans, Non-fat milk. The advice to follow this diet only three days.

Let me explain why this is not the way to go…Colitis is a disease that causes inflammation in the intestines and other areas of the body. The overactive immune system of the colitis patient and daily bouts of diarrhea coupled with blood loss during an active flare-up drain the body of major nutritional needs, such as iron and vitamin B-12. ALL OF this is linked to gluten allergies. Gluten in the gut causes an autoimmune response; increasing inflammation, pain, malabsorption of vitamin b-12 and iron. The intestines look like a “shag carpet” (the villi should be long and wavy)…as you consume gluten, vegetable oils, and genetically modified foods, your “carpet” gets cut. You digest foods with your “carpet.” As your carpet gets shorter and shorter, you start to have absorption issues, gas, pain, diarrhea, and other serious issues. You need to HEAL the carpet with low starch, anti-inflammatory diet, along with l-glutamine and other supplements that help your “carpet” to grow.

NOTE: you digest dairy at the end of the carpet, so a gluten allergy and dairy sensitivity usually go hand in hand, but if you grow your carpet back, you usually can start to consume quality dairy (not skim milk!) again after you heal. Healing time will depend on how strict you are with your diet and supplement regime.

People suffering from this disease are also very depleted in good gut bacteria because diarrhea causes you to lose the bifido and acidophilous in your intestines…which makes flare-ups happen more often because we need probiotics for proper digestion of our food.

If Crohn’s disease and ulcerative colitis are caught before serious damage has been done, both conditions can be treated simply by restricting carbohydrates. This chart clearly shows that when carbohydrates are limited, both Crohn’s disease and ulcerative colitis respond very quickly. Carbohydrates, sugar and vegetable oils are extremely inflammatory and terrible for our intestinal health. Could the increase in carbohydrates and sugar be the cause of all these problems??? In 1840 the average person consumed 2 tsp of sugar a day and in 2009 a typical person consumed over 63 tsp every day!!!

Nutella Protein WafflesThe main things to avoid is gluten and Long Chained Triglycerides. Long-chain triglyceride impairs the healing time in active Crohn’s disease. These fatty acids are substrates for inflammatory eicosanoid production. Polyunsaturated oils: Red meat has long been wrongly blamed for IBS. A study published in December 2009 shows that linoleic acid harms the gut but news reports and health websites mislead by blaming ‘red meat’ — which contains the least linoleic acid. It’s the polyunsaturated fats and oils, derived from seeds such as sunflower, safflower, soy, and corn, which are the major dietary sources of linoleic acid; they are the most harmful oils for those with intestinal problems because they increase inflammation.

When it is absorbed in the intestinal lining, linoleic acid is transformed to arachidonic acid, which is a component of the cell membranes in the bowel. Arachidonic acid can then be converted into various inflammatory chemicals. High levels of these chemicals have been found in the intestinal tissue of people suffering from intestinal disorders. Long chained triglycerides come from VEGETABLE OILS…this means anything that is pre-packaged; salad dressings, roasted nuts, “baked” chips, popcorn, crackers, cereal…you name it! We have been wrongly pushed to replace healthy saturated fats like coconut oil with harmful fats such as canola!

HOWEVER, coconut oil is a medium-chained fatty acid. MCFA are broken down almost immediately by enzymes in the saliva and gastric juices so that pancreatic fat-digesting enzymes are not even essential. Therefore, there is less strain on the pancreas and digestive system. This has important implications for patients who suffer from digestive and metabolic problems. Since it is easily absorbed in the digestive tract it also helps other essential healing nutrients become absorbed as well. Ulcerative colitis often begins with a virus or a bacterial infection and that the body’s immune system malfunctions and stays active after the infection has cleared. Coconut has antimicrobial properties that affect intestinal health by killing troublesome microorganisms that may cause chronic inflammation. Coconut oil resembles breast milk more than any other food…breast milk helps keep babies healthy!

People with the highest intake of omega 3 fatty acid also known as docosahexaenoic acid reduced the complications of Crohn’s and colitis by 77%. Omega 3 fatty acid is found in oily fish such as salmon and sardines.


1. Consume Organic Bone broth: my son Kai drinks this every day.

Nutella Protein Waffles2. Consume Coconut Oil: in my recipes, I always give coconut oil as an option. It works great for baking.

3. NO SUGAR, this includes starch too. White rice consists of glucose molecules hooked together in a long chain. The digestive tract breaks it down into sugar.

4, NO VEGETABLE OILS: found in ANY pre-packaged food: cereals…” organic” cereals too!, roasted nuts, “ORGANIC CHIPS”, boxed meals, frozen dinners, granola bars…

5. Supplement with l-glutamine, aloe vera, and other healing supplements. And large doses of bifidobacteria for intestinal health. Please contact me for more help with supplements.

6. Eat the “Healthified” way!

Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Jenni says:

    Hi Maria, these look fantastic! I LOVE waffles and have been hooked on your omega 3 waffle recipe… Just wondering what would be the best way to replace the eggs in this recipe? More whey protein powder? Thanks!

  • Anonymous says:

    hi maria — i am wondering if you recommend taking an all-purpose vitamin? if so, what brand do you like? thanks for your help, anna

  • Protect your pets from XYLITOL as it is poison to them and causes deaths.

    I’m personally skeptical of all sugar substitutes since they are all found to have major issues. If something is deadly to pets, I have to wonder what effect it will ultimately have on our bodies.

    • There have been many studies and some like Stevia have been the major sweetener in Japan for 50 plus years with no issues. Onions and chocolate are deadly to dogs also, should humans avoid them also?

    • Dana Seilhan says:

      I don’t wonder. Avocado’s toxic to cats, but it’s harmless to us. Chocolate is hazardous to both animals but I bet you still eat it. We’re simply not the same physiologically. We have some traits in common but we’re still different species.

      We KNOW sugar is toxic. (To dogs and cats as well!)

  • Anonymous says:

    Hi Maria! Your website and information is a gem! I’m looking forward to ordering some of your books!

    I wanted to see if you could comment on Dr.’s who say that ketosis and low carb are bad for your kidneys. My 9yo nephew has type 1 diabetes and his kidney doctor calls it “the Evil Atkins Diet”, and that low carb should never be done long term. I know my body functions best on low carb, but I”m always afraid I’m damaging my kidneys. Is there evidence that shows this isn’t the case?

    • Thanks for the kind words! The issue they are describing is a theory that too high protein intake has adverse effects on the kidneys. There has been little scientific proof of this. Also, I don’t advocate an extreme amount of protein. My diet is composed of high fat, moderate protein and carbs mainly from fiber. This first link talks about the issue in great depth. The second link also does a critical analysis of the China Study, one of the main sources of low protein diets (forks over knives, etc). Third link is more data. Also (as pointed out in the first link), fructose has been proven to be as hard on the liver as alcohol and also hard on our kidneys. 🙂

    • Dana Seilhan says:

      Eating a lot of protein is bad for your kidneys only if you have kidney disease. And from what I have read you are better off eating animal protein more so than plant protein because animal protein comes with its own acid buffer, the amino acid glutamine. (That’s the other objection to eating meat as far as protein vs. kidneys.) As for ketosis, it’s a perfectly natural state for our bodies to be in. Our fasting sugar level is more than enough to cover those tissues that can’t use ketones; everything else functions better on ketones than on sugar.

  • Hey Maria,

    I just wanted to give you a head’s up that the link to the chocolate chips isn’t working. Also – is the sucralose in them OK? I know it’s not one of your favorite sweeteners. Thanks!

  • Anonymous says:

    What is the bestapproach to lose weight? Low carb, low sugar?I have been trying t cut out the cabs and increase protein but my weight seems to be growing?
    I have added a Whey smmothie as my breakfast, I make it with coconut milk and 5 strawberries and a 2 large handfuls of spinach. I eat a moderate lunch usually of salad and or protein I snack on almonds and cheese occasionaly. and have protein and veggies for lunch and only drink water. I try to get about 2-3 liters a day and hve an occationaly cup of coffee with coconut oil in it. i sometimes add chia seeds, flax seeds and spirula to my smoothies too…what am I doing wrong?

    • It’s hard to give a recommendation without doing a full health assessment but my guess is you need more fat in your diet. We have been trained to be so afraid of fat that it can be hard to add back in. I am sure there are other things we can do to get your metabolism back on track. If you are interested in help here is a link to my services and what assistance I can offer. Thanks! 🙂

  • Hi — I have a question about almond milk. If I don’t have chocolate almond milk, can I add cocoa to plain almond milk? Also, I just bought some Original Almond Breeze almond milk and when I went to use it for the first time I noticed that it has 7 grams of sugar in it and evaporated cane juice is in its ingredient list. Is this okay, or is there another brand or type to use that is preferred? Thanks for the help! After getting Low-carbing among Friends and two of your cookbooks, I am working on stocking my pantry so I can start trying out some recipes…I just want to make sure I am getting the right stuff!

    • Yes you can just add some unsweetened cocoa to the plain almond milk. I always look for the “Unsweetened” Almond milk. Very important because it doesn’t have the sugar and has only 35-40 calories per serving! Good luck! 🙂

    • Anonymous says:

      Is there a specific brand of Almond milk you buy?

    • I use silk unsweetened. Only 35 calories a serving! It just depends on what tastes best to you. Just make sure to get the Unsweetened version. 🙂

  • Linds says:

    The bummer is that most xylitol is now made from corn

  • Anonymous says:

    Can I use coconut palm sugar to replace the stevia? Thanks! 🙂

  • sophiw says:

    would this batter work for pancakes?

  • Tina says:

    These waffles (and the protein waffles) are just amazing! Thanks you every so much, Maria!
    I used homemade sunflower seed meal instead of the almond meal (so much cheaper) and a mixture of full fat cream and sparkling water (plus a teaspoon of homemade vanilla extract) instead of the almond milk.
    Definitely the best LCHF waffles I’ve ever eaten!