Free Printable: Low Carb & Keto Food List

• The Chocolate Chaffle Recipe That Tastes Like A Giant Oreo
• Ingredients & Substitutions
• How To Make Chocolate Chaffles
• My Recipe Tips
• Chocolate Chaffle Recipe card
• More Chocolate Keto Breakfast Ideas
• Recipe Reviews

The Chocolate Chaffle Recipe That Tastes Like A Giant Oreo

This chocolate chaffle recipe is my go-to when I have chocolate craving but still want to keep it low carb. It’s inspired by the sweet versions in my original chaffles post (where I shared five flavors!), but this one is all about rich cocoa flavor, crispy texture, and a creamy filling that makes it taste like a giant Oreo cookie. Whether you call it dessert or breakfast (no judgment 😉), here’s why you need it in your life:

• Tastes like an oreo cookie – At least I think so! Two crispy chocolate chaffles with sweet cream cheese frosting in the middle… kind of like having cookies for breakfast. I love it in the morning, but it totally works as dessert, too. 😉
• Crispy without the eggy feel – A lot of sweet chaffles turn out soft or overly eggy, but I tweaked the classic formula to make these crisp up just right, so they’re perfect for layering.
• Ready fast – Between the simple ingredients, quick chaffles, and easy frosting, this whole thing comes together in just 10 minutes. Whether it’s a sweet start to your day or a last-minute dessert, it’s ready in no time.

“This is such an indulgent breakfast, it’s hard to believe it’s also good for you! And yet, the combination of chocolate chaffles and cream cheese frosting is just perfect.” –Marie

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my chocolate chaffle recipe, what each one does, and substitution options. For measurements, see the recipe card .

Chocolate Chaffle:

• Wholesome Yum Almond Flour – This is what I use to give the chaffles structure without any weird texture — it’s blanched, super fine and not gritty like some others. If you want to use coconut flour instead, you totally can! Just keep in mind it’s more absorbent, so you’ll only need 2 teaspoons instead of 2 tablespoons.
• Besti Monk Fruit Allulose Blend – This one blends right in and doesn’t make the texture grainy. You can use another granulated sweetener if that’s what you have, but the texture might be a little less smooth.
• Psyllium Husk Powder – This adds just a little chewiness, which makes the texture feel more like a real waffle. I use this brand because it stays light and doesn’t turn your batter purple like some others do.
• Shredded Mozzarella Cheese – I know it sounds weird in a sweet recipe, but trust me — the flavor is neutral, and it’s what gives the chaffles that crisp edge.
• Egg – You might be able to swap in a flax egg , but I haven’t tested it for this version yet.
• Butter – Adds moisture. You can use coconut oil if you prefer.
• Unsweetened Cocoa Powder – I recommend using Dutch processed if you can because it gives the richest chocolate flavor.
• Vanilla Extract – Just a splash brings out the sweetness.
• Baking Powder – Helps the chaffles rise and get fluffy. Make sure it’s fresh!

Cream Cheese Frosting:

• Besti Powdered – I always use this one for chocolate chaffles because it makes the frosting super smooth and fluffy, without that cooling aftertaste. You can use another powdered keto sweetener, like powdered allulose , but Besti gives the best texture.
• Cream Cheese – Go with full-fat for the creamiest result (and to keep it keto). I let it sit out for a bit so it’s easy to mix.
• Heavy Cream – This helps thin out the frosting just a bit. If you’re dairy-free, coconut cream works too, but it’ll give the frosting a slight coconut flavor (still delicious).
• Vanilla Extract

How To Make Chocolate Chaffles

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Make the batter. In a medium bowl, mix together the shredded mozzarella, egg, almond flour, psyllium husk powder, Besti, baking powder, butter, cocoa powder, and vanilla. I usually just use a whisk — it doesn’t have to be perfect, just smooth enough to pour.
2. Cook. Scoop about 1/4 cup of batter into a mini waffle iron . Cook until it’s crispy and pulls away easily. Repeat with the rest of the batter.

1. Make frosting. While the chaffles are cooling, whip up the filling using my cream cheese frosting recipe .
2. Assemble . Spread the frosting on one chocolate chaffle, then sandwich another one on top (like an ice cream sandwich). Add a little sugar-free whipped cream , berries, or chocolate chips if you’re feeling extra.

My Recipe Tips

• A little batter goes a long way! About 1/4 cup per chaffle is perfect. If you use too much, and it can spill over and lose its shape.
• It’s tempting to dig right in, but give the chaffles a minute or two to cool. They crisp up as they sit, and it makes a big difference in texture!
• You can whisk the frosting by hand, but I always grab my hand mixer . It gets the texture super smooth and fluffy in no time, with way less effort.
• Want a different flavor? My main chaffle post has five different variations — including two sweet options, two savory ones, and a basic version you can customize however you like.
• This chaffle recipe makes 2 servings, and they are super filling. I usually split the sandwich in half if I just want a lighter treat. Totally up to you whether you share… or not. 😉

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Chocolate Chaffle:

• 3/4 cup Mozzarella cheese (shredded) ▢
• 1 large Egg ▢
• 2 tbsp Wholesome Yum Blanched Almond Flour (or 2 tsp Coconut Flour) ▢
• 2 tbsp Besti Monk Fruit Allulose Blend ▢
• 1/2 tbsp Unsalted butter (melted) ▢
• 1 1/2 tbsp Dutch processed cocoa powder ▢
• 1/2 tsp Vanilla extract ▢
• 1/2 tsp Psyllium husk powder ▢
• 1/4 tsp Baking powder ▢

Cream Cheese Frosting:

• 2 tbsp Cream cheese (softened) ▢
• 1 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1/4 tsp Vanilla extract ▢
• 1/2 tsp Heavy cream ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Chocolate Chaffle:

1. Preheat a 4-inch waffle iron for about 5 minutes, until hot.
2. Combine all of the chocolate chaffle ingredients in a small bowl.
3. Pour 1/4 cup of the batter into the waffle maker.
4. Cook until crispy, about 2 1/2 to 3 minutes .
5. Carefully remove the chaffle from the waffle maker and set aside to crisp up more. (Cooling is important for texture!) Repeat with remaining batter, if any.

Cream Cheese Frosting:

1. Make the cream cheese frosting according to the instructions here.

Assembly:

1. Spread frosting onto one of the chaffles and place the other on top.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1/2 chaffle sandwich, or 1/2 entire recipe

• Tips: Check out my recipe tips above to help you get the best texture, customize your flavor, and make every bite turn out perfectly.
• Store: Keep the chocolate chaffles in an airtight container in the fridge for up to 5 days. Just store them without the frosting so they stay crisp.
• Meal prep: I love making the chaffles ahead of time, then adding the frosting right before serving. They hold up great for a few days, and it makes breakfast or dessert super quick.
• Reheat: Pop them in a toaster or toaster oven until they’re warm and crisp again.
• Freeze: Let unfrosted chaffles cool, freeze flat until solid, then transfer to a freezer-safe bag. They’ll keep for 6 months and crisp right up in the toaster!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Chocolate Chaffle

More Chocolate Keto Breakfast Ideas

Who says you can’t have chocolate in the morning? If you loved this chocolate chaffle recipe, you’ve got to try a few more chocolate keto breakfast ideas:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Chocolate Chaffle

My chocolate chaffle recipe is your new favorite sweet fix. Think waffles, but chocolatey, low carb, and layered with cream cheese frosting.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/chocolate-chaffle/

Ingredients

Chocolate Chaffle:

• 3/4 cup Mozzarella cheese (shredded)
• 1 large Egg
• 2 tbsp Wholesome Yum Blanched Almond Flour (or 2 tsp Coconut Flour)
• 2 tbsp Besti Monk Fruit Allulose Blend
• 1/2 tbsp Unsalted butter (melted)
• 1 1/2 tbsp Dutch processed cocoa powder
• 1/2 tsp Vanilla extract
• 1/2 tsp Psyllium husk powder
• 1/4 tsp Baking powder

Cream Cheese Frosting:

• 2 tbsp Cream cheese (softened)
• 1 tbsp Besti Powdered Monk Fruit Allulose Blend
• 1/4 tsp Vanilla extract
• 1/2 tsp Heavy cream

Instructions

Chocolate Chaffle:

1. Preheat a 4-inch waffle iron for about 5 minutes, until hot.
2. Combine all of the chocolate chaffle ingredients in a small bowl.
3. Pour 1/4 cup of the batter into the waffle maker.
4. Cook until crispy, about 2 1/2 to 3 minutes .
5. Carefully remove the chaffle from the waffle maker and set aside to crisp up more. (Cooling is important for texture!) Repeat with remaining batter, if any.

Cream Cheese Frosting:

1. Make the cream cheese frosting according to the instructions here.

Assembly:

1. Spread frosting onto one of the chaffles and place the other on top.

Maya’s Recipe Notes

Serving size: 1/2 chaffle sandwich, or 1/2 entire recipe

• Tips: Check out my recipe tips above to help you get the best texture, customize your flavor, and make every bite turn out perfectly.
• Store: Keep the chocolate chaffles in an airtight container in the fridge for up to 5 days. Just store them without the frosting so they stay crisp.
• Meal prep: I love making the chaffles ahead of time, then adding the frosting right before serving. They hold up great for a few days, and it makes breakfast or dessert super quick.
• Reheat: Pop them in a toaster or toaster oven until they’re warm and crisp again.
• Freeze: Let unfrosted chaffles cool, freeze flat until solid, then transfer to a freezer-safe bag. They’ll keep for 6 months and crisp right up in the toaster!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)