5 Minute Chicken Parmesan Chaffle

Here is one we want to give a try soon from healthbeet.org.
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5 Minute Chicken Parmesan Chaffle:

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This easy, high protein, low carb, low calorie, Chicken Parmesan Chaffle only takes 5 minutes to make! You can have dinner in less time than you can order take-out!

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This past week we had the opportunity to spend a few days camping with some new friends! We went white water rafting on the Payette River in Idaho for 4 days.

One of our friends from this group went to Culinary school on the East Coast. I was thrilled to chat with her about all the food she cooks! She is also the one that first introduced me to Chaffles that I wrote about a few weeks ago (Eggs and cheese made into a waffle!)

I told her how much I loved the chaffles, so she told me how to take it to the next level to make a quick and easy chicken parmesan chaffle! I couldn’t wait to get home to make it.

What’s included in the Low Calorie Chicken Parmesan Chaffle?

Chaffles have become popular in the keto community as a high fat recipe. Most people make them with whole eggs and full fat cheese.

However, being a low calorie (high protein, low carb, low fat) type of eater, I was very interested in modifying it to be low calorie and low fat. (see my 1200 calorie high protein, low carb meal plan here)

This is why MY Chicken Parmesan Chaffle has

Egg whites (substituted for the full egg)

and fat free cheeses (instead of whole fat cheese)

These two swaps bring the calories down significantly. A full fat chaffle would be double the calories for sure.

What do you need to make a Chicken Parmesan Chaffle?

I LOVE the DASH! I have made a few different recipes with this mini waffle maker. The last Chaffle I made in the dash here. But I also made these 90 calorie waffles. It’s only $10 at Target or Amazon.

If you don’t have a dash, it’s OK! You can either cook the same amount from the recipe in a corner of your regular waffle iron, or double the recipe and use the center.

Then of course, your ingredients. I just used egg whites, chicken, fat free mozzarella, spaghetti sauce and some fresh basil. But, you can also add Parmesan cheese. She said when you put the Parmesan cheese on the griddle first, it gives a nice crispy, crusty bottom to it.

For the nutrition totals on the chaffle alone, it came to:

81 calories

14 g protein

2 g carbs

1 g fat

Make it a low calorie Chicken Parmesan Chaffle sandwich!

BUT THEN, I took it up a notch. Unlike the Keto crowd, I’m a big fan of carbs. So, I not only made the Chaffle and ate it alone, but I also made one into a sandwich with a low calorie bagel!

The low calorie bagels I buy are the Bubba’s thin sliced bagels. They are only 100 calories per bagel.

For the double decker sandwich (two chaffles and a bagel), it was

252 calories

33 g protein

24 g carbs

2 g fat

And then, that’s it! I can’t wait for you to try this chicken parmesan chaffle recipe for your next healthy, low calorie lunch idea! Leave a 5 star review if you like it!

3 tablespoons egg whites

1 ounce shredded chicken

1 tablespoon Spaghetti Sauce

1 tablespoon fat free mozzarella cheese shredded

1 tablespoon Parmesan cheese Optional (I didn’t use it for these pictures)

Whisk 3 tablespoons egg whites in a small bowl.

Spray a small (mini) waffle iron with cooking spray. If you don’t have a mini waffle iron, it’s OK! You can either cook the same amount from the recipe in a corner of your regular waffle iron, or double the recipe and use the center. (Optional: sprinkle Parmesan cheese along bottom of waffle iron for a crispy bottom.)

Spoon egg whites onto waffle iron slowly, letting it start to set. Sprinkle shredded chicken on top of the egg whites. Close the waffle iron to cook until finished.

After Chaffle is cooked, top with 1 tablespoon spaghetti sauce and 1 tablespoon fat free Mozzarella cheese. Heat in microwave to melt cheese.

Add salt if needed and eat!

Serving: 1chaffle | Calories: 81cal | Carbohydrates: 2g | Protein: 14g | Fat: 1g

READ NEXT -> Homemade Low Calorie Chick-fil-a Grilled Nuggets

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Amy Roskelley

Hi! I’m Amy Roskelley, a health & fitness professional and the owner of Health Beet website and blog. I have a Bachelors of Science in Community Health from BYU. Masters of Business (University of Utah) Certified Personal Trainer (ACE), RRCA Running coach, Certified Personal Chef (IAP), and Certified as a Nutrition & Wellness Consultant (AFPA), Certified Mind, Body, Eating Coach. (IPE).

I’m the creator of many low calorie recipes author of weight loss books. Mother of 3, runner, and NPC Fitness competitor.