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This quick, high-protein, low-carb, low-calorie Chicken Parmesan Chaffle takes just 5 minutes to make. Dinner in less time than ordering takeout!
Last week we spent a few days camping and white-water rafting on the Payette River in Idaho with new friends. One of them attended culinary school on the East Coast, and she introduced me to chaffles — waffles made from eggs and cheese. After hearing her tips, I was excited to try a Chicken Parmesan version as soon as I got home.
What’s included in the Low Calorie Chicken Parmesan Chaffle?
Chaffles are often made with whole eggs and full-fat cheese, popular in keto circles for their higher fat content. I prefer lower-calorie, higher-protein meals, so I adapted the classic chaffle to cut calories and fat while keeping great flavor.
My Chicken Parmesan Chaffle uses two simple swaps:
- Egg whites instead of whole eggs
- Fat-free cheeses instead of full-fat varieties
These changes dramatically reduce calories. A standard full-fat chaffle can have roughly double the calories of this version.
What do you need to make a Chicken Parmesan Chaffle?
- A small waffle maker like the Dash mini waffle iron makes one-serving chaffles quick and easy. If you don’t have a mini, you can use a corner of a regular waffle iron or double the recipe and use the center.
- Ingredients: egg whites, shredded chicken, fat-free mozzarella, a tablespoon of spaghetti sauce, and fresh basil if you like. Parmesan is optional — sprinkling it on the iron first can create a crispy, savory crust.
Nutrition for the chaffle alone:
- 81 calories
- 14 g protein
- 2 g carbs
- 1 g fat
Make it a low calorie Chicken Parmesan Chaffle sandwich
If you want more substance, turn the chaffle into a sandwich. I like pairing two chaffles with a thin, low-calorie bagel—Bubba’s thin-sliced bagels are about 100 calories each—so the whole sandwich stays light but filling.
Nutrition for a double-decker sandwich (two chaffles plus a low-calorie bagel):
- 252 calories
- 33 g protein
- 24 g carbs
- 2 g fat
This recipe is a fast, healthy lunch or light dinner option that packs a protein punch while keeping calories and carbs low. I hope you enjoy it—leave a five-star review if you like it!
5 Minute Chicken Parmesan Chaffle
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Equipment
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Waffle Iron
Ingredients
- 3 tablespoons egg whites
- 1 ounce shredded chicken
- 1 tablespoon spaghetti sauce
- 1 tablespoon fat free mozzarella cheese shredded
- 1 tablespoon Parmesan cheese Optional
Instructions
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Whisk 3 tablespoons of egg whites in a small bowl until slightly frothy.
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Spray a small (mini) waffle iron with cooking spray. If you don’t have a mini iron, use a corner of a regular waffle iron or double the recipe and cook in the center. Optional: sprinkle Parmesan on the hot iron for a crispy bottom.
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Spoon the egg whites onto the heated waffle iron and let them begin to set. Sprinkle the shredded chicken over the egg whites, then close the waffle iron and cook until the chaffle is set and lightly golden.
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Top the cooked chaffle with 1 tablespoon spaghetti sauce and 1 tablespoon fat-free mozzarella. Heat briefly in the microwave if needed to melt the cheese.
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Season with salt if desired and enjoy.
Nutrition
READ NEXT -> Homemade Low Calorie Chick-fil-a Grilled Nuggets
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