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Salted Caramel Pumpkin Spice Chaffles

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salted caramel pumpkin chaffles
It’s that time of year again — pumpkin recipe season. While you may not be able to whip up a pumpkin pie or pumpkin cheesecake in 10 minutes, these pumpkin chaffles are a quick, easy, and incredibly satisfying low-carb alternative.

salted caramel pumpkin chaffles

This gluten-free chaffle recipe is:

  • Sweet
  • Comforting
  • Filling
  • Flavorful
salted caramel pumpkin chaffles

The main ingredients are:

salted caramel pumpkin chaffles salted caramel pumpkin chaffles

Optional additional ingredients

  • Sugar-free caramel sauce
  • Pumpkin pie spice
  • Pecans

3 Health Benefits of Salted Caramel Pumpkin Chaffles

salted caramel pumpkin chaffles

#1: Improves Skin Health

As you age, the connective tissue layer that lives under your skin begins to weaken. This is a natural process, but it can lead to unwanted side effects like wrinkles and saggy skin.

This connective tissue is made up of different proteins but is primarily composed of collagen. While some people work from the outside-in to retain youthful skin, like botox and facelifts, many don’t realize that there’s actually a way to work from the inside-out.

Research shows that consuming collagen in supplement form can enhance the integrity of your connective tissue, resulting in firmer, more elastic skin[*].

If you want an extra dose of collagen after your chaffle, you can mix it into your coffee or tea as well. The more the merrier when it comes to fighting off signs of aging.

salted caramel pumpkin chaffles

#2: Promotes Healthy Blood Sugar

The macronutrient profile of these chaffles alone will keep your blood sugar steady and stable. With 17 grams of protein and only one net carb, your blood glucose isn’t going anywhere.

However, there’s a secret ingredient in there that’s known for its blood sugar balancing effects, and may provide benefits beyond what macronutrients alone can offer   — and that’s cinnamon.

Cinnamon not only adds a sugar-free sweetness to your chaffles, but research shows it may have a role in the prevention of insulin resistance[*].

Cinnamon contains chromium, as well as polyphenol antioxidants, that have a positive effect on your body’s ability to sense insulin and utilize blood glucose[*]. So don’t be shy when spicing up your chaffles.

#3: Supports Brain Health

Eggs are a fantastic source of the nutrient choline. While in the past choline didn’t get much attention, recent interest in this nutrient is uncovering some impressive benefits that it may have on brain health.

A recent study on choline and Alzheimer’s disease(AD) found that choline supplementation in mice leads to improved memory in their offspring. Even more profound was the fact that the effect was transgenerational — with subsequent offspring showing enhanced memory function as well.

The researchers state that choline works in two ways to impose brain health in AD. First, it lowers homocysteine, a neurotoxin that can contribute to AD. Second, it lowers a pathway for brain inflammation that is often overactive in AD[*].


Salted Caramel Pumpkin Chaffles

salted caramel pumpkin chaffles

In the mood for a keto pumpkin recipe? 

These chaffles are ready in no time and provide that rich pumpkin flavor you’re looking for this time of year. If you want to add a little extra sweetness (not that they need them), drizzle some sugar-free monk fruit maple syrup on top.

  • Author: Corina Nielsen
  • Prep Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 2 waffles 1x



  1. Preheat waffle maker and coat with butter or nonstick spray.
  2. Add all ingredients to a small bowl and mix until smooth.  Divide and pour batter onto the waffle iron and cook 3-4 minutes until golden brown.
  3. Top with butter and keto-friendly maple syrup if desired.



  • Serving Size: 1 waffle
  • Calories: 176
  • Fat: 11g
  • Carbohydrates: 2g (Net: 1g)
  • Fiber: 1g
  • Protein: 17g

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