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pouring syrup onto waffle

Bean and Rice Flour Waffles (Low Oxalate, Low Salicylate, Egg-free, Gluten-free, Vegan)

Beans and Rice Flour Waffles taste and look like normal waffles, but they're made of nourishing, wholesome and gentle whole food ingredients -- no gluten-free flour mixes. These are my favorite waffles and the waffles we eat daily in our family! This recipe is egg-free, low oxalate, low salicylate, Gluten-free, Vegan and VAD.
You'll love the crunchy exterior, perfect tender interior and the clean, conscientious ingredients.
Course Breakfast, DInner, Snack
Cuisine American
Keyword beans, egg-free, gluten-free, low oxalate, low salicylate, rice, vegan, waffles
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 4 servings
Calories 610kcal
Author Megan
Cost $3.50


  • big mixing bowl
  • electric handheld mixer optional, but helpful
  • waffle iron


  • 1 can black-eyed peas drained and rinsed; or you may use thick home-cooked yellow split peas. For medium oxalate, you may use garbanzo beans. For home cooked beans, use 1-2/3 cup beans, drained or thick. OR, use any bean you like if not low-ox, low sal.
  • 2 cups rice flour white or sprouted brown preferred; for lowest oxalate, use sweet white rice flour
  • 1 to 1-½ cups water This amount will vary a little bit based on your beans. You want enough water to purée the beans easily in the blender. (See recipe Instructions below for more details.)
  • 6 Tablespoons psyllium husk whole (not powder) (If you use sweet white rice flour, reduce psyllium to 1/4 cup.)
  • 6 Tablespoons butter ghee and duck fat are preferred. For Vegan, use your favorite fat option.
  • 1/4 cup gelatin OR 1/4 cup flax seed meal for Vegan
  • 1 teaspoon baking soda sifted
  • 1 teaspoon salt or 50/50 salt for VAD (which is half potassium chloride)


  • Place beans and 1 cup water in blender. Purée on medium speed until mostly smooth, 20 to 30 seconds.
  • Add purée to large mixing bowl. Melt butter or other solid fat. Stir it into bean purée in large bowl.
  • Sprinkle (spread out) dry ingredients on top of wet ingredients: rice flour, psyllium husk, gelatin (or flax), baking soda and salt.
  • Use an electric mixer, and combine well. This recipe will be dry and separate, like a pie dough without enough water. It's important that the dough is very thick like this because the recipe is egg-free, and it creates the right inside texture for the waffle once it's cooked. It will seem too separate, like moist crumbs. (If you prefer, add a little more water, and mix in, but this will affect the inside texture of the waffle, making it more mochi-like.)
    texture of mixed waffle batter
  • Preheat waffle iron. Batter is like thick crumbly dough, but don't worry: it cooks up and has the nicest texture. Scoop portions onto your waffle iron, mimicking the shape of the iron, but leaving a margin around it so the dough has room to expand.
    After you've made the first one, you'll be able to perfect how much dough works best.
    Use a hot pad to press the lid closed, because the batter is firm and needs that gentle pressure to close. Cook about 5 to 6 minutes, or about 1 minute past when your timer goes off. The waffles will be crispy on the outside, but because they're egg-free, it's best to let them cool a bit (a few minutes or up to 10 minutes) for the best inside texture.
    waffle still on waffle iron process photo
  • Serve. Top with butter and maple syrup. For savory, top with butter and a nice finishing sea salt. Or, top with any favorite toppings: I like sprouted pumpkin seed butter and maple butter etc.
    pouring syrup onto waffle


Calories: 610kcal | Carbohydrates: 89g | Protein: 22g | Fat: 19g | Saturated Fat: 11g | Trans Fat: 1g | Cholesterol: 45mg | Sodium: 695mg | Potassium: 242mg | Fiber: 16g | Sugar: 2g | Vitamin A: 534IU | Vitamin C: 1mg | Calcium: 39mg | Iron: 2mg