Keto Courgette & Herb Waffle

Recipe: Henry and Ted, Papamoa | Photography: Brydie Thompson


250g courgettes (2–3 medium courgettes)
30g fresh parsley, roughly chopped
15g fresh mint, roughly chopped
1 egg
225g almond meal (or almond flour)
100g Parmesan cheese (shredded or shaved)
large pinch of cracked black pepper

Beetroot, Cherry Tomato and Rocket Salad

1 beetroot, peeled and diced
200g cherry tomatoes
100g rocket
1 lemon
2 tbsp extra virgin olive oil
salt and pepper to season

To garnish

sour cream
1 avocado (optional)

For the waffles

Grate courgettes with the coarse side of the grater and place in a bowl along with the rest of the ingredients.  Mix well. It should be a very thick paste texture.
Heat your waffle machine to medium heat and grease it with some oil (or the frying pan if you don’t have a waffle machine).
Add about a third of a cup of the mixture into the waffle machine or make them into a pattie and throw them into the frying pan. Cook them for 3–4 minutes in the waffle machine or 3 minutes each side in the frying pan. Don’t really worry about the time, you just need to have a good golden colour on each side.

Place two waffles on the plate, add a dollop of sour cream on top and serve with the salad.

For the salad

Preheat the oven to 180°C.
Toss the beetroot in a little oil and roast for 15 minutes (longer if you like your beetroot softer).
While the beetroot is roasting, cut cherry tomatoes into halves.
Toss cherry tomatoes with cooked beetroot in the oven tray (cherry tomatoes are better when they’re warm).
When the tray has cooled down add rocket, olive oil and a squeeze of lemon juice, then toss together before seasoning to taste.


– Cook the waffles at too high a heat and the waffle is going to be overcooked outside and undercooked inside. A gentle medium heat is key.

– If the waffle is divided in half in the machine when you opened it, it means it is undercooked in the middle. Don’t panic, just close it and let it cook through.

– Adding any style of egg or a couple of slices of bacon takes this dish to another level.

Henry & Ted celebrate their 5th birthday – find out how, right here.

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