Who says waffles have to be sweet? These savory, 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’re also meal-prep friendly, since the waffles can be made ahead and stored in the refrigerator for easy, grab-and-go breakfasts.
Active time: 15 minutes | Total time: 30 minutes
Savory Zucchini Waffles With Poached Eggs
Ingredients
- 1 medium (200g) zucchini, grated
- 1/2 medium (55g) sweet onion, grated
- 8 large eggs, divided
- 3/4 cup (78g) almond flour
- 1/4 cup (40g) Parmesan cheese, shredded
- 2 tsp turmeric
- 1 tsp salt-free seasoning blend
- 1 tsp baking powder
- 1/2 tsp salt
- 1/4 tsp 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 dish towel, gather the ends, and twist to form a pouch. Squeeze out as much moisture as possible. Transfer the shredded vegetables to a large bowl. Crack 4 eggs into the bowl and set aside the remaining 4 eggs for poaching. Stir to combine.
In a separate bowl, whisk together the almond flour, Parmesan cheese, turmeric, seasoning blend, baking powder, salt, and black pepper, breaking up any clumps of almond flour with your fingers. Add the dry ingredients to the zucchini mixture and stir until fully combined. Let the batter sit for 2–3 minutes to allow the almond flour to hydrate.
Generously coat the waffle iron with cooking spray. Scoop 1/2 cup of batter into the center of the waffle iron and use a spoon to spread it into a 4–5-inch (10–12cm) round. Close the lid and cook until golden brown and set, 4–6 minutes. Transfer the waffle to a baking sheet and let it rest for 1–2 minutes to firm up, then keep warm in the oven while cooking the remaining batter.
When the waffles are finished cooking, bring a medium saucepan of water to a gentle simmer. Crack 1 egg into a small bowl, then carefully slide it into the simmering water. Repeat with 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
Nutrition Bonus: Potassium: 332; Vitamin A: 11%; Vitamin C: 13%; Iron: 21%; Vitamin D: 25%
Originally published November 28, 2020; Updated April 2026
