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Low FODMAP Cheddar Waffles, stacked, with bacon and egg and maple syrup poured on top, all on a grey plate

Low FODMAP Cheddar Waffles with Bacon & Chives

We love waffles and these Low FODMAP Cheddar Waffles with Bacon & Chives rival any of our sweet versions. If you are like us, you probably think of waffles as being a sweet affair. The first time I heard of savory waffles, I thought they would be poor wannabes. Not these babies! Cornmeal adds texture and substance, cheddar cheese and chives hit the right savory note, and chile powder, oregano, cumin and cayenne bring some spice. 

Low FODMAP Serving Size Info: Makes about 10, 4-inch (10 cm) square waffles; serves 4 to 6

Course: Breakfast, brunch, Dinner, lunch, Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Makes: 6 Servings
Calories: 403 kcal
Author: Dédé Wilson

Ingredients:

Waffles:

  • 2 cups (480 ml) lactose-free whole milk, at room temperature
  • 2 tablespoons lemon juice
  • 1 1/3 cup (194 g) low FODMAP, gluten-free all-purpose flour, such as Bob’s Red Mill Gluten Free 1 to 1 Baking Flour
  • 1/2 cup (76 g) medium-grind yellow cornmeal
  • ¼ cup (50 g) sugar
  • 1 1/2 teaspoons baking powder; use gluten-free if following a gluten-free diet
  • 1 teaspoon salt
  • 1/2 teaspoon baking soda
  • Heaping ¼ teaspoon chipotle chile powder
  • Heaping 1/8 teaspoon ground cumin
  • Heaping 1/8 teaspoon oregano
  • Pinch cayenne
  • 2 large eggs, at room temperature, at room temperature
  • 2 tablespoons unsalted butter melted and cooled slightly
  • 2 tablespoons Onion-Infused Oil, made with vegetable oil, plus extra
  • 4- ounces (115 g) extra-sharp cheddar cheese, shredded
  • 1/3 cup (24 g) minced fresh chives

Add-Ons:

  • Maple Syrup
  • Thick-cut bacon, cooked crisp and crumbled
  • Poached or fried eggs
  • Lactose-free sour cream
  • Low FODMAP salsa

Preparation:

  1. Preheat oven to 200°F (95°C).
  2. Whisk together the milk and lemon juice in a medium sized mixing bowl and allow to thicken for 5 minutes.
  3. Meanwhile, in a large mixing bowl, whisk together the flour, cornmeal, sugar, baking powder, salt, baking soda, chipotle chile powder, cumin, oregano and cayenne to aerate and combine; set aside.
  4. Whisk the eggs, melted butter and 2 tablespoons oil into the soured milk until combined. Pour this wet mixture over the dry and begin to fold together until a few floury streaks remain. Fold in the cheese and chives until batter is well mixed.
  5. Preheat waffle iron according to manufacturer’s instructions. Brush waffle iron with a little extra Onion-Infused Oil. Cook waffles according to manufacturer’s instructions, cooking until well browned. They might be a bit soft, which is okay, Transfer to rack in warm oven as you cook the rest. The waffles will crisp up a bit in the oven.
  6. Serve immediately. Our favorite combo is maple syrup, bacon and an egg! A dollop of lactose-free sour cream, extra chives or chopped scallion greens and/or LOFO salsa are great, too. Get ready to be WOWed.
  7. You can freeze them in a zip-top bag and pop them in the toaster; no need to defrost. So maybe make double and freeze a bunch?

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
  • Chives: Both Monash University and FODMAP Friendly have lab tested chives. Monash says that chives contain no FODMAPs. FODMAP Friendly gives them a “Pass” at 1 tablespoon (4 g).
  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
  • Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
  • Onion-Infused Oil: Make your own Onion-Infused Oil or buy a commercial equivalent for the easiest way to add onion flavor to your food. Fructans in onions are not oil-soluble, so onion-infused oil is low FODMAP.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Low FODMAP Cheddar Waffles with Bacon & Chives
Amount Per Serving
Calories 403 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 1g5%
Cholesterol 62mg21%
Sodium 591mg25%
Potassium 23mg1%
Carbohydrates 48g16%
Fiber 2g8%
Sugar 14g16%
Protein 12g24%
Vitamin A 90IU2%
Vitamin C 2mg2%
Calcium 9mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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