This recipe is ideal for waffle makers, but if you don’t have one, just make them into pancakes like I did.

I am a huge fan of waffles and pancakes, but I don’t like the way they raise my blood sugar, which can lead to inflammatory issues for me. So, I manage my blood sugar levels by creating a gluten free savory version with loads of fiber and prebiotics that not only control the amount of glucose and insulin released, but also feeds my good gut microbes with kale, spinach, mushrooms and tomatoes.

Remember, there are trillions of microbes in our gut and the good ones don’t all eat the same thing. Some like cucumbers while other like cabbage. If we don’t offer a buffet of colorful vegetables, then some of them die off. This recipe offers the full spectrum of colors to keep those good gut buddies strong ultimately reinforcing our immune system and lowering inflammation.

Get experimental with the different vegetables you have at home. Just look for the rainbow. You can also swap smoked salmon for eggs, salmon roe or other favorite protein. Or none at all. These waffles include protein and the toppings also may be just enough for you anyway.

This recipe makes 6 – 8 pancakes or mini waffles, so you may want to split it with a friend or freeze them for later.


  • 1/2 cup non dairy milk (I use almond milk)
  • 1 egg
  • 1/2 tsp vanilla extract
  • 2 tablespoons erythritol (optional)
  • 1 tablespoon coconut oil
  • 1 cup spinach
  • 1 tablespoon matcha powder
  • 1/2 cup almond flour
  • 1/4 cup ground pea flour (or substitute with oat flour)
  • 1/4 cup protein powder
  • 2 tablespoons flax meal
  • 1 teaspoon baking powder

TOPPING INGREDIENTS (per person. Double or triple if you are more than 1 person):

  • 1 teaspoon olive oil
  • 1/4 onion, chopped (wait 10 min before adding the garlic for the allicin to activate)
  • 1 clove garlic, chopped
  • 1 small handful kale finely chopped (stems too!)
  • 1 small handful fresh spinach leaves
  • 1/2 cup chopped mushrooms
  • 6 – 8 cherry tomatoes, chopped in halves
  • 1 drop oregano essential oil, food grade
  • 1 dash herbes de provence (blend of oregano, rosemary and thyme)
  • 1/4 tsp salt
  • dash crushed black pepper
  • 1 tablespoon organic sour cream or plain yogurt
  • 1 teaspoon pesto sauce (optional)
  • 2 tablespoons chopped dill
  • 2 -3 slices (100g) smoked salmon


  1. Place the milk, egg, vanilla, erythritol, coconut oil, spinach, matcha, almond flour, pea flour, protein powder, flax meal, and baking powder in a blender or food processor.
  2. Blend all the ingredients together until combined.
  3. Grease a waffle iron with coconut oil and warm. If making pancakes, heat the coconut oil on a frying pan on medium heat.
  4. Scoop ½ cup of the batter onto the waffle iron and close. For pancakes, scoop 2 tablespoons of batter onto the pan. You will be making small/medium sized pancakes.
  5. Cook the waffles for 3 – 5 minutes, or until the waffle iron light goes off. For pancakes, wait until the batter bubbles and then flip to other side.
  6. Place the waffles or pancakes on a plate.
  7. In a large frying pan, heat the olive oil over medium heat and then add the onions and garlic until fragrant.
  8. Add the kale, spinach, mushrooms, tomatoes and the oregano essential oil. Only use one drop of the essential oil. 2 drops will spoil the stir fry. Cook for 5 minutes until vegetables are wilted and soft.
  9. Add the herbes de provence, salt and pepper.
  10. Top the stir fry on the waffles or pancakes and gently pile the sour cream, pesto sauce, salmon and dill on top.
  11. Enjoy immediately!