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Paleo & AIP Cassava Flour Waffles are a staple in our home that I know you’ll love too! Made in one bowl, this egg-free baked good (with an eggs-included variation) is simply fabulous! Cakey white cassava flour, crispy edges, lots of complex carbs, good fat and protein, this is the perfect grain-free breakfast!
This recipe is also the one my mom makes for herself 7 days a week. I think it’s worth sharing because it has so many allergy-friendly variations — and it’s a simply terrific breakfast staple … especially if you’re egg-free and/or AIP!
But, my son who can eat eggs – the egg-free version is his favorite.
Protein in Paleo & AIP Cassava Flour Waffles
I love getting the right macronutrients into my family and me each morning for breakfast! I feed three athletic guys, and we all need to start our days right with lots of great quality carbs, protein and fat.
Because my youngest son is egg-free, I often make our baked goods without eggs. This Paleo & AIP Cassava Flour Waffle recipe is really nice, because it can be made either way — with or without eggs. The main AIP recipe printed below is egg-free, but if you look in the Recipe Notes section below it, you’ll see the eggs-included version of the recipe that my mom makes for herself. Both are really good.
In the absence of eggs, I serve these waffles with meat on the side. I always cook up sausages or meat patties of some kind with breakfast, or I make a hash.
But meat only covers the essential amino acids our bodies need for protein!
Ironically, what are called “non-essential amino acids” are just as needed by our bodies, but we need to supplement our diets to get these nutrients.
So I add everyone’s well-loved supplement, Collagen Peptides, to our waffles. Not only do we get the support we need for joint and tissue health and repair, collagen improves the texture of certain grain-free baked goods. So both the texture and nutrition of Cassava Flour Waffles improves with the addition of collagen. Don’t leave it out of this recipe; sorry, it’s not optional. 😉
Find my favorite Collagen Peptides here. Perfect Supplements is the only company that stringently tests for pesticide residue in their collagen. So we can be sure we’re getting a product that doesn’t interfere with our body’s ability to detox (which is one of the harms of glyphosate). If you want the best collagen, choose Perfect Supplements’ product. I truly believe it’s the best out there.
(Perfect Supplements is also a small family-owned company with lovely folks running the company. You can buy directly from Perfect Supplements here, and use my code BEAUTIFUL10 at checkout for 10% off your entire order.)
Which kind of cassava flour to use to make Paleo & AIP Cassava Flour Waffles
This part’s important…
I am partial to Otto’s for many reasons. I do think their quality control is the best, and they’re a small family-owned business. In this time when big businesses are richer and more powerful than ever, it’s that much more important to buy directly when we can. Here’s a link to Otto’s. I buy their bags in bulk to save money. You’ll find great customer service and the best cassava flour available.
If you’re looking for another brand, you can also use Bob’s. But do not use Terra Soul or Anthony’s, as these products are very starchy (which means, the cassava flour behaves more like tapioca flour in recipes). The cheaper cassava flours save money by harvesting larger roots. Unfortunately, this often results in 1) a different outcome in our baked goods and 2) mold grows more readily on older roots, which are often left in the fields before harvest.
You can read more about cassava, how it’s grown and processed here. All the research I did for that article only made me more loyal to Otto’s attention to quality.
Other ingredients in Paleo & AIP Cassava Flour Waffles
In addition to cassava flour and collagen, these simple ingredients are mixed in one bowl:
- coconut milk, tiger nut milk (for coconut-free) … or raw milk if tolerated
- ghee or coconut oil (for dairy-free); or use Kerrygold butter if tolerated
- a small amount of sweetener (you can choose your favorite granulated sweetener: maple sugar or coconut sugar)
- cinnamon, baking soda and sea salt
How to make Paleo & AIP Cassava Flour Waffles into sourdough batter
To make this recipe even gentler to digest and more nutritious, the sourdough process is easy and actually fun to create and watch. The mixing process is the same, you just add one extra ingredient and allow the batter to ferment.
One easy approach to this process is to make and eat the batter on Day 1, but to let the batter ferment after that. So Days 2-4, you’ll have sourdough batter. This recipe makes 4 waffles. So, if you’re cooking for more than one person, you can double or triple this recipe to make that work.
The extra ingredient we add to this recipe to inoculate the ferment is a probiotic liquid. You can use:
- sauerkraut juice (from plain probiotic fermented cabbage, no garlic or other strong flavorings in it)
- OR whey (from a dairy-free yogurt: simply place yogurt in cheesecloth-lined colander overnight, nested over a bowl, to catch the whey [or a dairy yogurt, if tolerated] )
If you tolerate dairy — You can also try this recipe, which is the Primal version of these waffles: It uses Parmesan cheese to create an amazing texture in the waffle batter (more like a French pastry), not to be missed out on if you eat (aged) cheese.
Which waffle iron to choose
Since so many waffle irons are now coated with Teflon, which waffle iron to buy if you’re in the market?
A new technology coats waffle irons with ceramic. Here’s a good one to consider with great reviews.
Paleo & AIP Cassava Flour Waffles (one-bowl)
Equipment
Ingredients
- 2 cups cassava flour , Otto's brand (or Bob's might work fine, but don't use Terra Soul or Anthony's brands because they're starchier and you'll get different results)
- 2 cups milk of choice (coconut or tiger nut milk for AIP)
- 6 Tablespoons ghee or coconut oil (or butter if tolerated), melted and cooled slightly
- ¼ cup collagen peptides, Perfect Supplements brand
- 2 Tablespoons maple sugar or coconut sugar
- 1 Tablespoon apple cider vinegar
- 1 teaspoon cinnamon (optional)
- ½ teaspoon baking soda , sifted
- ½ teaspoon sea salt
Instructions
- Plug in waffle iron, to pre-heat.
- Add all dry ingredients to large mixing bowl. Stir to mix.
- Add wet ingredients. Mix well. (The batter will be thick, which is important for this egg-free recipe to succeed, so don't thin it with extra milk.)
- Optional, depending on if your waffle iron is truly non-stick: Spray waffle iron with coconut oil spray or something similar. Add the correct amount of waffle batter for your iron, usually about ⅔ full because it will expand. (I use 5 ounces of batter on my waffle iron.) Cook about 4 minutes, until golden brown on top.
- Serve with maple syrup or preferred waffle toppings!
Notes
Variation with Eggs
- 2 cups - 2-¼ cups milk of choice
- 2 cups Otto's Cassava Flour
- ¼ cup - ½ cup Perfect Supplements Hydrolyzed Collagen
- ¼ cup coconut oil or butter, melted and cooled slightly
- 2 eggs
- 2 Tablespoons maple sugar, coconut sugar or maple syrup
- 1 teaspoon to 1 Tablespoon cinnamon (optional)
- ½ teaspoon baking soda
- ½ teaspoon sea salt
Sourdough version
The ingredients are the same as in the recipes above: You can make the egg-free version, or the version with eggs, into sourdough. THE ONLY DIFFERENCE IS: You're going to replace ¼ cup of the milk with your fermented product of choice, either sauerkraut juice or whey from yogurt (can be non-dairy).- In a medium-large bowl whisk together the dry ingredients. Set aside.
- In a medium-size bowl whisk together the wet ingredients, including the kraut juice or whey.
- Pour the wet into the dry and fold together.
- For the AIP, egg-free version, store the batter on the counter overnight, loosely covered (ideally in a warm location). Sour for a minimum of 10 hours or overnight. Then cook or refrigerate.
- For the version with eggs, store batter in the fridge (in a half gallon canning jar if you wish), loosely covered, for the week and bake as needed. Store for a minimum of 24 hours to sour the dough, to reduce phytic acid. Store longer for a stronger sourdough flavor and greater reduction of anti-nutrients, about 3 to 5 days.
- Bake as directed above in the main recipe.
Nutrition
Other waffle recipes to try:
- Primal Cassava Flour Sourdough Waffles (with Parmesan)
- Paleo & AIP Plantain Waffles
- Keto Paleo Chocolate Chaffles
- Keto, Paleo, GAPS Coconut Flour Waffles
- Savory Primal Waffles with Cauliflower
Debi says
I want to try these. I’m doing GAPS right now, and struggling with the cravings. It’s only been soup and juice for the most part for 4 months ??♀️. Can’t wait til I can eat better things. Anyway….I do have 2 questions…
1. How necessary is it to ferment cassava flour?
2. Have you ever heard of Anthony’s brand? That’s all I have for cassava right now. Would that work?
Megan says
Hi Debi, cassava is relatively high actually in phytic acid, but if someone isn’t too sensitive to starches, it is relatively gentle to digest. When I was on GAPS, cassava flour was too starchy for me, at first. So that may be the bigger issue for you. However, eventually I found my body needed the carbs and healthy whole food starch. Fermenting not only reduces phytic acid, it makes one’s meal more nutritious, so it’s ideal but not necessary. Re Anthony’s, I haven’t trialled it with this recipe like I have Terra Soul and Otto’s, and I can’t remember just how starchy it is, probably somewhere in the middle. A starchier cassava will create a stretchier baked good, so probably you just won’t end up with AS good of an ideal texture for a waffle, but after strict GAPS it will taste pretty darn good. 😉 Good luck persevering. You might also check out the GAPS baked goods I have on the blog, if that’s helpful and when you’re ready (or in my first cookbook).
Kylie says
These sound delicious. We don’t have a waffle maker, would they work as pancakes?
Megan says
Hi Kylie, I’m not sure actually; I haven’t made them as pancakes. My guess is that they won’t be as good as pancakes, because the iron steams them and makes the edges crispy. But it may work. If you try, let us know. Thank you and best!
Erin says
I made these for my kid and stole a few. We both loved them! They are so incredibly light and crispy from the waffle maker. They freeze great, too! I used Otto’s and Vital Proteins and they came out perfectly. These are going into the regular rotation. Thank you!
Megan says
Great, Erin, thank you so much for sharing!! I’m glad they’ll be a new staple for you!
Karen Craig says
Hi! Thanks for the recipe, can’t wait to try this! Wondering if I leave out the sugar will the waffles still hold, or any suggestions on how to modify so that I can leave it out (on AIP diet and can’t do sugar, syrup, etc yet).
Thanks!
Megan says
Hi Karen, you’re welcome. 🙂 You can indeed leave out the sweetener. 🙂 It may affect the texture a bit, but will be fine.
Alicia says
Can you substitute something for collagen peptides?
Megan says
Not that I know of, sorry.
Ashley Katz says
We used Anthony’s cassava flour and they stuck to the waffle iron like glue. They tasted amazing, but after wrestling with the first few I gave up and threw the rest of the batter away. What went wrong?
Megan says
Hi Ashley, thanks for the question. If you read this post (the full article), there’s a section called “Which kind of cassava flour to use to make Paleo & AIP Cassava Flour Waffles”, and the first thing it says is: “This part’s important…”. That’s because brands like Anthony’s and Terra Soul use bigger cassava roots that are so (old and) starchy they behave more like tapioca flour than cassava flour. I find that the tips written in egg-free recipes are really important to follow. In the future, I recommend you use only Otto’s or Bob’s. 🙂 Also, use coconut oil spray in the future if you’re not sure if your iron is non-stick.
Ashley Katz says
I try to buy only organic and Otto’s doesn’t have anything organic. Is there another brand that uses small roots that is organic?
Megan says
Unfortunately, Bob’s isn’t organic either. I don’t know of another company. Otto’s is one of the only items we buy conventional. I’ll email them to ask about the farming methods used and get back to you here when I hear back, which will likely be soon. Otto’s does so much to ensure no mold and other quality control steps that I look forward to their answer about pesticides and sourcing issues.
Megan says
Hi Ashley, hopefully you’ll get this. I heard back a great reply from Otto’s today! 🙂 Here’s what they said:
“We are actually excited to announce that our Third Party Organic Certification should go into effect this year. Yay!
In the meantime you may find this article interesting in general:
http://blogs.worldwatch.org/nourishingtheplanet/the-case-for-cassava-a-potential-nutritional-and-economic-powerhouse/#more-16800
Especially the part where it says:
“The cassava plant grows well in tropical climates with high humidity, and is also a uniquely drought resistant crop that thrives in nutrient-poor soils. Consequently, the cassava plant does not require extra fertilizer or additional inputs, making it an ideal crop for poor farmers.”
And this article from The Food and Agriculture Organization of the United Nations:
http://www.fao.org/ag/save-and-grow/cassava/en/6/index.html
where it says:
“Protecting cassava with pesticide is usually ineffective and hardly ever economic.”
And this one:
http://www.gracelinks.org/blog/5221/real-food-right-now-and-how-to-cook-it-yuca
“Its cyanide-producing compounds make it naturally pest-resistant, although it is susceptible to several diseases, including the Cassava Brown Streak Disease and the Cassava Mosaic Virus, neither of which can be treated with chemical methods.”
We have had lab tests done annually since we started that have always shown no quantifiable levels of pesticides. In fact we just got our glyphosate test results back for this year with the same happy stats.”
So this is great news and I hope frees you up to use Otto’s, knowing they’ll be officially organic soon, but in the meantime get third party testing with good stats.
Delores Mann says
When I use cassava flour as my main flour in my baked goods they come out gummy on the inside. Could you tell me why they are coming out gummy?
Megan says
Hi Delores, which brand(s) of cassava flour are you using?
Norma says
I swear by Otto’s for my waffles and I also do homemade pop tarts from their friend Katelyn Young’s recipe I first saw on YouTube for kids and think because Otto’s was given the seal of approval from the Autism Society it’s the Best Kind of flour for Cassava baking at all! I’m an ASD adult who had a family physician who for years was very helpful and diagnosed me and my son as well as an being on the Spectrum ( he knew at his first birthday he was unique and partially high functioning too) and diagnosed my mother with issues that now would be requiring the AIP Protocol if she had known and I had known what he was having us do for her menu plans along with my 2 daughters did similar to that as well. Thanks for having this great set of recipes and informative tips for us !
Sonia Gomez says
Hi Norma. Thank you for sharing your experience. I would like to know if is possible that you share with me the link to make those pop tarts. I I already looked for it n YouTube but did not find it. Thanks in advance.
Allyn says
Hi!!
Those look delicious! Thank you for sharing your recipe! Quick question, can I leave out the collagen peptides?
Megan says
Hi Allyn, unfortunately, probably not. It truly affects the texture. Sorry!
Stacie says
Hi! Thanks for the recipe! I’m wondering what the consistency of the batter is supposed to be like? Mine seemed too think and I added more coconut milk, but maybe it’s supposed to be really thick?
Megan says
Hi Stacie, yes, it sounds like I need to add an extra comment about that in the recipe. I just did that. 🙂 So thanks for making me aware. Yes, with pretty much all of my egg-free recipes on the site, the batter needs to be thick to ensure the right finished product. So in the future, don’t thin it at all. 🙂
Janel says
Can I use beef gelatin instead of the collagen? Will
It do the same thing?! Thansk!
Megan says
I’m sorry, it won’t. Gelatin works in place of eggs, but collagen affects the texture, making a fuller cakier finish.
Three Spades says
We are not familiar with Terra Soul but we are very familiar with Anthony’s. There is a bit more to what has been stated. We have chemically analysed Anthony’s. The reason it “behaves more like tapioca flour” is because it is “cut” with tapioca starch. Not only does cutting with tapioca dramatically reduce the cost but it also destroys the functionality, especially when it comes to baked goods. There is technically no such thing as tapioca flour. Tapioca is a starch not a flour, full-stop. If you want proper flour, you need to seek out true Cassava Flour.
Unfortunately, cutting with low cost tapioca is rife in the gluten-free world.
The comment regarding the large/old roots is correct, but for the wrong reason. As roots age, the fibre/starch ratio increases, which reduces functionality. Moreover, older roots are more fibrous and the fibre is more lignified, rendering them indigestible (resulting in bloating and constipation). Consequently, older roots should not be used to produce flour.
Many brands makes a lot of health claims, which, after 25 years in the world of cassava, we know to be false. As gluten-free cooking is now taking off, hopefully more people become aware of the scams, and are able to seek out proper, un-cut, whole-food ingredients.
Megan says
Thanks for sharing your insights!
Lolo says
I Tried this today it’s so good ?❤️❤️
Megan says
Great, Lolo! Thanks so much for sharing, and I’m so glad you enjoyed the waffles! 🙂
Jeff says
These are wonderful! I’ve been making the egg-free version with whey (from sheep’s milk yogurt) as a sour, and I keep a few in the freezer at all times. Just wanted to add my new variation to the mix: replace about 1/2 cup of cassava flour (Otto’s) with rice flour (Bob’s Red Mill) to lighten and crisp the texture.
I always refrigerate the dough overnight to let the ingredients rest and mix, and that may be important with rice flour bc it can be grainy if underhydrated. IMO, they’re just as good as the original recipe, just a bit lighter and less chewy.
Megan says
Hi Jeff, thanks so much for your addition, sounds great and a lovely option for those who do rice flour (which we do). Yes, cassava by itself could use the benefit of being a little less chewy and a little crisper for those who want to try the variation. Great! I’m so glad you like the recipe and it’s a regular recipe for you. 🙂 (Warning for those who have done the Carroll food intolerance evaluation that this would be grains + potatoes, so may not digest well/could cause health flares for some people.)
Lois says
I would love to try this but don’t have collagen. Would gelatin work the same? Thank you!
Megan says
Hi Lois, you can just omit the collagen. I ran out recently and made the recipe without. The main thing is that the inside texture can be a little mochi-like. It’s actually lovely and delicious and fully cooked through, but not as bread-like in texture inside, more like a layer that’s a bit tender-chewy. My boys actually prefer it, but I know oftentimes with AIP baked goods and cassava, people can have mixed feelings on this. The gelatin would not help the issue. You could sub in part tiger nut flour to lighten the middle if you like, or make as is, if it still sounds nice, without the collagen. I hope that helps!
Ashley says
Made these today and they were soooooo good! Thank you for this recipe ???
Megan says
Great, Ashley! 🙂 Thanks so much for sharing, and my pleasure!
Christina says
I know we are trying to make the best of stringent diets vs. comfort foods, but I would not make these again. They have the classic issue of cassava flour goo insides. If you’ve ever tried to make “tortillas” or “flatbreads” with it, you will know what I am talking about. The outsides look picturesque, they are crunchy, but the insides are not cakey, more like a gummy bear. Followed the recipe and all its brand preferences to a T. They tasted okay once I forced myself to get past the texture disappointment. I’ve had better “aip waffles”.
Megan says
I’m sorry they weren’t a good fit for you, Christina, and thanks for commenting and sharing your experience.
Dan says
Taste of the waffles is excellent. Problem is that the batter literally glued my waffle iron shut. I’ve been making waffles for decades, and I’ve never had this happen before. I did grease the iron. I did use Otto’s cassava flour. After the waffles had finished cooking, I had to unplug the waffle iron and then get my husband to pry the hot iron open — he thought it was hard. I have a Belgian waffle maker so maybe the issue was that the waffle batter is meant for thinner waffles? (If that is the case, please add this caveat to the recipe.)
Megan says
I’m sorry for your trouble! My mom makes this recipe daily with her Belgian iron (and I have, too), so I don’t think that’s the issue. I’m not sure what went wrong, but I know that’s a stressful experience, so I’m sorry it happened to you.
Denise says
Jan 15, 2023
I made these this morning (I’m trying to follow AIP) and they came out really oily. Flavor was wonderful, I’m just wondering if it was because I mixed coconut and ghee instead of one or the other?
I’m keeping the recipe and will experiment with it next time.
Megan says
Hi Denise, no, that wouldn’t be the reason. What brand of cassava flour did you use?
Susanne Bengtsson says
First of all thank you so much for all the time and work you put in on this amazing website and all its content!! I was wondering if it would work to add some more of the ACV to the egg-less recipe and make that a sourdough version?
Megan says
Hi Susanne, my pleasure! 🙂 Unfortunately, ACV will not work well to sour the dough. You do need something with a different probiotic profile than ACV, like sauerkraut juice or whey.
Susanne Bengtsson says
No problem and is there a particular brand of sauekraut juice you buy? Also would you happen to have a recommendation for an affordable non-stick frying pan that is not teflon?
Thank you!
Megan says
The brand isn’t as important as making sure that it has living probiotics, so ideally a product that moves quickly and always from the fridge section of the market. Re a non-stick pan, I’m sorry, no. I have looked at several brands, and there are those that claim to be better and last longer, but it doesn’t seem that any of them is pure metal, so the finish will always slowly wear off with time. I prefer to use All Clad, preheat the pan dry over med-high heat, then add fat, then the item you’re cooking. This creates a non-stick surface. Then reduce heat way down for most cooking. The best All Clad, unfortunately, are very expensive, but they are pans that last beyond a lifetime. This is very similar to the one I have that I love best: https://amzn.to/432vFGi Happy to help!
Susanne Bengtsson says
Great thank you!
Megan says
You’re welcome!
Stephanie says
I found that if you warm up all the liquid ingredients together (don’t heat it, just warm it) they come out extra fluffy!!
Only found out by mistake!
Megan says
Awesome, Stephanie, I’ll have to try it; thanks for sharing! 🙂
Alex says
Would collagen protein work instead of collagen peptides? I’ve tried to read about the differences between them but am confused lol! What I have is Bulletproof unflavored collagen protein. I also have gelatin but I understand from the comments that won’t yield the same results. Thanks for your help!
Megan says
It sounds to me like you do indeed have the kind of collagen needed for this recipe, so you’re good to go. As long as it’s one ingredient: collagen. Happy to help.
Melissa says
I loved the crispiness on the outside but once again gummy on the inside. This happens every time I use cassava flour. Is it supposed to have that gummy texture on the inside? Lately, I’ve given up on using it. Tigernut flour seems to be the only option for somewhat good muffins/pancakes/waffles, etc.
Megan says
For me, when I make this recipe with the tiger nut flour added option, I don’t get the gummier inside. But otherwise, it’s subtle, but I do. I think some of us do not mind it at all because we get an overall great waffle eating experience with the crunchy exterior. Also, my waffles are thin enough that there isn’t much middle. So that may be another option for you, is to choose a thin waffle iron. Re all cassava recipes, no. For them to be fully fluffy, though, they need other flours or eggs. I have many fluffy cassava recipes on the blog; you just need to look at the photos of the baked good to see what it looks like inside. Here’s a really good muffin recipe: https://eatbeautiful.net/aip-cranberry-muffins-paleo-gluten-free/
Megan says
Also, as always, be sure to use Otto’s brand for the best results. 🙂
Erica Estis says
Hello. Can you use this recipe substituting lemon juice for ACV? My daughter can’t have vinegar…
Megan says
Yes, Erica, absolutely. 🙂