These AIP waffles are made with a nourishing blend of autoimmune pantry staples: cassava, tigernut, and coconut flours. Even without the grains, dairy, and eggs, these wholesome waffles are satisfyingly crispy on the outside and fluffy on the inside. Plus, they’re high in fiber and naturally sweet so you can start the day with energy without the afternoon crash.
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🥣 Thriving In Chaos: A Waffle Story
My mom worked mornings and so I experimented a lot in my youth preparing breakfast for myself before school. One day I asked for a waffle-maker. To this day, I find myself reminiscing about what fun it was making waffles for my mom and sister on the weekends.
It's funny how first jobs prepare you for your life even when you think they won’t.
My 17-year-old self worked a diner job at Waffle House. On Sundays, I’d drive my ‘97 Mustang to work and eat breakfast at 5:30 before my 6am shift. I ate my way through the entire menu that summer and even created some off-menu orders: a waffle smeared with butter, an over-medium egg on top.
Diner work defined hard work for me at the time. There were always tables to bus, orders to call out, dishes to wash, and hot food to serve. With Redneck Woman playing over the swell of multiple conversations, I found myself focusing in on the waffle batter and the way it sizzled then steamed on the hot iron. It was sweet, sticky chaos, and I learned to thrive in it.
I suppose if my diner days taught me anything, it’s the importance of a workflow.
Decision fatigue has been the hardest part about the Autoimmune Protocol (AIP) and why I started with a pantry make-over. With a well-stocked AIP pantry, I feel like I can shift my workflow to batch cooking.
When my toddlers ask for waffles, I’ve got ingredients at a minimum and maybe, just maybe, a pre-made waffle in the freezer.
AIP Waffles - Eat Now or Freeze for Later
Why This Recipe Works: Working smarter not harder, this is a recipe for 9 plate-size waffles. I don't know about you but waffles are always welcome in my freezer because they reheat in a flash and last for months. No dinner plans? How about Chicken and waffles?
Ingredients
You will need 13 pantry ingredients to make the batter, which can be used to make waffles or pancakes.
- cassava flour: proportions matter and cassava flour plays the largest role in making these waffles/pancakes taste light like traditional waffles
- arrowroot or tapioca starch: it's always important with AIP flours to account for the amount of fiber and protein and adding a starch really is important to the final texture; use the arrowroot or tapioca starch interchangeably (both work well!)
- tigernut flour: there's quite a lot of fiber and protein in tigernut flour and this flour adds a slightly sweet, slightly nutty taste
- coconut flour: very absorbent and important to how work-able this recipe is; without coconut flour, this recipe would be too delicate and the waffles/pancakes would likely tear
- collagen powder: this is like an egg-replacer and a source of protein that helps these hold shape when cooking; downside: it gives the final mouthfeel a slight grittiness but it's not the end of the world
- ground cinnamon: optional but adds a little more dimension
- baking soda: this is the leavener that helps the batter rise and gives a fluffiness to the texture
- sea salt: you'll notice I call for ¼ teaspoon plus an extra pinch; without butter, salt is really nice for flavor
- avocado oil or coconut oil: both are healthy, high-heat oils (if using refined or unrefined coconut oil, you will have to melt them first)
- maple syrup: a high quality unrefined sweetener that also adds a rich taste and helps give these a golden color when cooked
- full-fat canned coconut milk: must be guar gum free for AIP but it’s very expensive and so I have always opted to buy the brands with guar gum (but made this decision believing I am not sensitive to it)
- apple cider vinegar: activates the baking soda and helps the batter rise and fluff during cooking; white vinegar could be substituted in these small quantities
- vanilla extract: really helps distract from the fact these are missing eggs; without vanilla, I'd expect these to be bland; for AIP vanilla, you want vanilla beans, alcohol or water listed in the ingredients (no sugar, no flavorings, no glycerin)
Let’s dive into how to reimagine a classic--paleo style!
Step-by-Step Paleo Waffles
If you're AIP minted, you’ve probably eaten your share of gummy pancakes and fall-apart waffles. To replicate my results, all you need to do is follow the recipe to a T because this recipe is written and tested by your personal 👩🏻🍳 chef.
Pro Tip: Spoon and level off dry ingredients as I do with ALL the recipes on this site.
Since we are using collagen peptides powder as one of our egg replacers, it's important to whisk the dry ingredients well so that everything is distributed evenly. You'll want a large bowl so you don't spill over.
After the dry ingredients are mixed, you can add the maple syrup and the oil (*melt the coconut oil, if using). You'll need more liquid...
One thing I actually do in my own kitchen to reduce costs is take a can of full-fat coconut milk and stretch it further by filling the empty can with water (so 14-ounces coconut milk plus 14-ounces of water go into the bowl).
Adding in the apple cider vinegar and vanilla extract, we stir to combine then use the whisk to really break up those remaining lumps.
Your batter should look smooth, thick and fluffy.
Place about ¾ cup of the batter in the middle of a preheated waffle iron then close the lid.
After a few minutes, the waffle will appear golden and will be firm to the touch. You can easily remove it at this point and transfer it to a plate. This is what dreams are made of.
Toppings
As I shared earlier, my ideal topping is something rich and fatty mixed with syrup. For AIP though, I go for a blend of maple syrup and tart berries sometimes adding coconut whipped cream on top.
To make coconut whip: Select the "cream" or take the full-fat canned coconut milk, refrigerate it, and then scoop out the solidified cream (not the liquid that separates from the fat). Place the solidified coconut cream in a bowl and whisk it until fluffy. Use right away while it's still cold.
Parting Thoughts
Whatever the topping, these waffles are a reminder that even with new ingredients and changing needs, the comfort of a warm breakfast never has to be lost. It just takes a little care—and an open mind.
If you are in the market for a waffle iron for meal prep, I recommend small Ego waffle shapes because they fit in the toaster and are a good size for kids and adults, alike. Bare in mind, they are MORE filling than traditional waffles.
**If you have a waffle iron that you love for meal prep or your family, share it in the comments. I'd definitely like to upgrade to one where I can cook several waffles at a time.
***Some testers commented that they didn't miss the gluten at all but they noticed some grittiness in a few bites. This is likely from the collagen which can get gritty or form clumps when mixed with liquid. Weigh-in if you notice it or not in the comments.
P.S. Tell me what breakfasts you want me to make next here on Autoimmune Pantry. I love hearing from you!
AIP Waffles
Ingredients
- 3 cups cassava flour
- ½ cup arrowroot or tapioca starch
- 1 cup tigernut flour
- ½ cup coconut flour
- 4 tablespoons collagen powder
- ½ teaspoon ground cinnamon
- 1 ½ teaspoons baking soda
- ¼ teaspoon sea salt plus 1 pinch
- ½ cup avocado oil or coconut oil melted
- ½ cup maple syrup
- 1 can coconut milk plus fill can with water
- 2 teaspoons apple cider vinegar
- 2 teaspoons vanilla extract
Instructions
- In a large bowl, stir together the cassava flour, starch, tigernut flour, coconut flour, collagen powder, cinnamon, baking soda, and salt.
- Add the oil and maple syrup and stir to combine.
- Stir in the entire can of coconut milk (plus an entire can filled with water) and vinegar, whisking until fully combined. Stir in the vanilla extract. The batter will be lumpy at first but will eventually be smooth, fluffy, and very thick.
- Preheat the waffle iron and coat with oil.
- Place a ladle full of batter in the center of the waffle iron. Close and cook per the manufacturer's instructions until the waffle is golden brown. Use a fork to gently remove the waffle. Repeat with remaining batter.
- To serve the waffles, top with whipped coconut cream and maple syrup warmed with frozen or fresh mixed berries.
Notes
Nutrition
FAQS
You can make a few. I talk about substitutions in the Ingredients section of the post.
No. Coconut milk and flour are stabilizing the entire recipe.
Yes. Waffles are the better use case for work-ability. Pancakes must be made in a non-stick skillet, and they need to be heated slowly over low heat with oil added to assist in flipping with an offset spatula.
You probably forgot to add the can of water. You can add up to 2 cups water.
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