Vegan Keto Pumpkin Spice Protein Waffles (gluten-free, coconut-free, soy-free, nut-free)

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I promised myself that I would wait a little longer before going crazy with pumpkin spice recipes, and yet here we are… At the same time, the air where I am is cool and crisp and it just feels right to follow my heart (and my taste buds) and make these vegan keto pumpkin spice protein waffles. This is another one of those recipes that I make for myself all the time, and finally decided to write down and post, and now that it’s September, I don’t feel so weird about sharing it. I started making these in July, but figured I would hold off on posting it, so as to seem less obsessed with fall foods…

Like all of the recipes on this site, these protein waffles are low-carb, keto-friendly and gluten-free. As an added bonus, this particular recipe also happens to be coconut-free, nut-free, soy-free and bean-free in general. Plus, there are only 5.7g of net carbs per serving, and almost 23g of plant protein, which is pretty exciting if you ask me. Now, if you’re wondering about the pumpkin in here, rest assured you can eat pumpkin on a keto diet. While it’s a bit too high in carbs to scarf down an entire can in one sitting, you can easily sneak canned pumpkin into your macros here and there without too much budgeting. In fact, the canned pumpkin required for this recipe only has about 3g of net carbs.

Anywho, I won’t blather on about these for too long. I just really hope you enjoy them! If you make these and want to share, I love seeing posts on instagram – just be sure to tag @meatfreeketo in the image itself so I will see it! Otherwise, it could get lost in a sea of notifications.

Vegan Keto Pumpkin Spice Protein Waffles | - these gluten-free, coconut-free, soy-free and nut-free pumpkin spice waffles are easy to make and warm up any fall day!

Notes on Making Vegan Keto Pumpkin Spice Protein Waffles (gluten-free, coconut-free, soy-free, nut-free)

  • If you don’t want to use protein powder, here is a recipe for pumpkin spice vegan keto waffles without protein powder!
  • Alternatively, you can substitute the protein powder here for an equal volume/weight of lupin flour.
  • The waffle maker I use is the Dash Mini-maker. I have been using this waffle maker for years and have never had anything stick to it. I highly recommend it. It is amazing. My previous waffle iron basically stuck to everything, no matter how much I oiled things up. So, I firmly believe that the waffle iron used makes a huge difference.
  • The syrup I like is from Lakanto. Fun fact: You can actually save 15% on your order with the code MeatFreeKeto!
  • I cannot stress this enough: read the labels! I have, on more than one occasion, purchased pumpkin pie filling instead of pumpkin pie puree. Pumpkin pie filling is pre-spiced and also full of sugar, whereas pumpkin puree is just pureed, cooked pumpkin. Big, important difference.
  • While I strive to provide accurate nutritional information, your calculations may differ a bit. This is especially true with protein powders, so be sure to read the label carefully.
Vegan Keto Pumpkin Spice Protein Waffles | - these gluten-free, coconut-free, soy-free and nut-free pumpkin spice waffles are easy to make and warm up any fall day!

Vegan Keto Pumpkin Spice Protein Waffles (gluten-free, coconut-free, soy-free, nut-free)

Print Recipe
These protein-rich, low-carb vegan keto pumpkin spice waffles are a delicious and easy way to start off any fall morning!
Course Breakfast
Cuisine American, Keto, Vegan
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 serving of waffles
Calories 306



  • 1/4 cup pumpkin puree (60g)
  • 1.5 tbsp room-temp vegan butter substitute or olive oil
  • 1/4 cup water or non-milk of choice (60ml)
  • 1 scoop vanilla protein powder (30g)
  • 1 tbsp whole psyllium husks or 1 tsp psyllium husk powder
  • 1 tsp pumpkin spice blend
  • 1/2 tsp baking powder
  • pinch of salt


  • Preheat your waffle maker, according to the manufacturer's instructions and lightly grease with your preferred oil, if you find that your waffle iron is a bit sticky.
  • In a small bowl, mash together the pumpkin, butter substitute & water with a fork until relatively smooth.
  • In a separate bowl, whisk together the remaining ingredients until thoroughly combined.
  • Stir the dry ingredients into the wet ingredients until everything is evenly distributed.
  • Let the dough sit for about 5 minutes, until the psyllium gels up and the dough stiffens. You should be able to scoop it, and it shouldn't be pourable. If it is still a little loose-looking, add an additional tbsp of the protein powder.
  • Make waffles according to your waffle maker instructions. I use a dash waffle maker and break it up into three little waffles because I like making a stack out of them. I also usually wait until the little light goes off and then unplug the waffle maker and open it up, to let the waffle cool down for a minute before gently removing it from the maker. This allows the psyllium and any sweetener present in your protein powder to set up a bit and prevents crumbling!


To calculate net carbs - subtract the grams of fiber and sugar alcohols (if applicable) from the total grams of carbohydrates in the recipe.
For sweeteners, I prefer to use Lakanto. It’s the brand I’ve found that works best for baking, and doesn’t upset my stomach. You can save 15% if you shop on their site using the code MeatFreeKeto.


Serving: 1 | Calories: 306kcal | Carbohydrates: 12.7g | Protein: 22.8g | Fat: 19.4g | Fiber: 7g

Join the Conversation

  1. I want to make these but some information is missing on the recipe.
    How much pumpkin? 1 can or 1 cup or ???

    Thank you!

    1. Hi, Ashley! So sorry about that – it’s 1/4 cup! I just fixed the entry. 🙂

      I hope you enjoy them!

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