Autoimmune Protocol Waffles (Cassava Flour)

by Beth @ Tasty Yummies


I am aware that this is basically the least sexy name possible for a recipe, I think it sounds like something you would be served at a hospital as a means to hide some sort of treatment. My husband Mark said this sounds like some sort of superhero food. Regardless, for those that are following AIP and might be desperate for a different breakfast recipe, I wanted you to find it as easily as possible. Who knows, maybe you are even landing here on this page because of this very not-so-sexy name.

While I am personally no longer strictly following the Autoimmune Protocol, after following it very hardcore for over 30 days, I can tell you that it changed me. This diet rocked my world and healed me, in all the most amazing ways possible. It was everything that my body needed, right when I needed it most. As I was searching for ways to heal my gut and deal with my autoimmune condition, as well as the terrible fall off my health took after taking prescribed drugs for my condition, I was working with a naturopath, taking supplements and trying various elimination diets and nothing was quite dealing with this underlying condition of not feeling like myself and desperately wanting that to change. I took it up upon myself at the time to research all the various more extreme ways to help my gut, to remove foods and to get back to a place where my body could focus it’s energy on healing. I followed the protocol by way of Dr Sarah Ballantyne and Mickey Trescott and Angie Alt, their websites, the various books and cookbooks and any and all the other resources I could find.


While many people find themselves needing to follow AIP much longer than 30 days, I was fortunate that I wasn’t dealing with a severe condition nor debilitating or life-threatening symptoms, so I am grateful to have found great relief in that short time. I was able to slowly reintroduce certain foods and determine what was OK and what still needed to be avoided. As I continue my personal healing, I have also stuck to many of the principals of the protocol that have resonated with me and I have had great luck and results by continuing to listen to my body and what it is telling me it does and doesn’t need.


Beyond the incredible amount of healing I experienced, the new found energy and finally feeling more like myself, I also have found myself even more inspired and energized in the kitchen, still feeling called to create delicious recipes as needed for myself that would fit into the very strict restrictions of the protocol. I’ve sharing some of my favorite recipes can help even just a few of you find the protocol less daunting to start or a bit easier if you are in the middle of it – than I am happy!  You may not need the AIP, you may never have heard of it and if that’s the case, if you are simply trying to reduce the amount of grains and starches you consume, if you are looking for egg-free and/or dairy-free recipes, this too will work for you.


These waffles are absolutely incredible, fluffy on the inside and crispy on the outside. In fact, my husband, Mark, has told me on countless occasions that he likes these waffles better than any regular grain containing waffles he’s had. That says a lot considering this is a man that can eat EVERYTHING! They aren’t too dense like many grain-free waffles and they reheat beautifully (just pop into the toasted oven). Cassava Flour is the jam and I am currently obsessed with how versatile it is.


I go light on the sweetener in these so I can drizzle maple syrup and some fresh berries on top, without feeling like I am overdoing it with sweetness. I have also on occasion left the sweetener out completely (adding in just a little more liquid), to make these ore savory to use as bread for sandwiches. OH YEAH, that’s right, AIP sandwiches!!! You’re welcome.


{ 69 comments… read them below or add one }

1 Laura Jarrard July 21, 2015 at 1:23 pm

Thank you for this! Interestingly, I have been on your email list for a while but just started Dr. Ballantyne’s AIP a few weeks ago and found Mickey and Angie this morning through PaleoMom…then this email!
It’s inspirational to find these connections and to hear how much it helped you, along with a yummy recipe that I can’t wait to try!! Thanks!


2 aida mollenkamp July 22, 2015 at 9:40 am

It does kinda sound like superhero food! But then you’re totally a superhero to me so that makes sense!


3 aimee @ small eats July 27, 2015 at 7:03 pm

This might be the one that makes be break down and get a waffle iron!
I really want to experiment with cassava. It’s crazy how common it is in so many countries in the world but not really here…


4 Philippa July 28, 2015 at 9:48 pm


I tried making these as pancakes – but they turned out really gummy.

Is it because I don’t have a waffle maker?


5 Beth @ Tasty Yummies July 29, 2015 at 12:38 pm

Philippa, I cannot say, as this waffle recipe was really only developed for use in a waffle iron. I haven’t tested nor can I recommend as a pancake or not. Sorry I cannot be of more help.


6 Philippa July 29, 2015 at 2:39 pm

Thanks for the reply 🙂 I have ordered a waffle maker and I’m pretty excited to try it again – the batter tasted amazing


7 Kim September 18, 2015 at 7:11 am

I also found this recipe to be very gummy and I used a waffle maker. I thought maybe I didn’t cook them long enough so on the second try, I left the waffle in longer and found the same issue. A little crunchy on the outside and gooey/gummy in the middle. Any idea what went wrong?


8 Beth @ Tasty Yummies September 21, 2015 at 6:36 am

Kim, what type of waffle maker did you use? Did you make sure it was very hot? I have made these waffles many times now and 1 time they came out gummy in the middle, it was because the waffle iron wasn’t hot enough. The rest of the times, when I gave it ample time to preheat, I had no issues. Sorry they didn’t work for you, I hope you can get it right, they are worth it!
PS when I did make them, and they came out gummy, I reheated in the toaster oven and that took care of the gumminess.


9 Charity October 31, 2015 at 6:04 am

I am having trouble with them sticking. Does that mean the waffle iron isnt hot enough? They are so good. Thanks!!

10 Rachael Kelley September 22, 2016 at 10:59 am

Gumminess due to not super fresh baking soda is a pretty common problem with cassava flour.


11 Kris Cannon September 30, 2015 at 5:46 am

I made them this morning in waffle iron. Gummy. Nothing like the picture. Definitely not crispy on the outside. More like Mochi if you’ve ever heard of that. Don’t get me wrong, I ate it, with coconut manna and maple syrup and was super grateful. I used Otto’s brand.


12 Charmaine April 24, 2016 at 11:15 am

No, they’re gummy any way I’ve prepared them! It was like a mouth full of cheese. :/


13 Stacey August 5, 2015 at 1:36 am

Thank you so much for this! I made these a few days ago and they are amazing! Hands down the best paleo waffles I’ve ever had, let alone AIP! I’m doing my second round of AIP right now and these definitely help with the cravings for a treat! I just ordered more cassava flour and will be making these again when I get it! By the way, my non-paleo mom and my semi-paleo boyfriend loved them. Thank you again! Delicious!


14 Ashley August 9, 2015 at 8:14 am

I am sad to say that these did not turn out well! They are super gummy in the center and very oily. I followed the recipe to a T, even looked it over after to make sure I had all the measurements correct. Such a nbummer, i had to throq a lot oit because the center was gummy mush 🙁 The flavor itself was pretty good, so I may give them another try with less arrowroot and less oil in hopes that solves the problem!


15 noelle August 26, 2015 at 1:28 pm

this is my new favorite waffle recipe. they were AMAZING.


16 Pam August 28, 2015 at 5:33 pm

Can these be frozen and toasted for quick morning breakfast? Also, can you add some fresh/frozen blueberries in it?


17 Erin September 19, 2015 at 8:58 am

30 days…Dr. Sarah would say, “Results not typical.” I’ve been strict for almost a year and have only seen the first hint of improvement over what I got from cutting out gluten and dairy. This is a great recipe; all the AIP waffle recipes I’ve tried with plantains came out gummy. It’s amazing you can get this texture without eggs. Thank you so much!


18 Beth @ Tasty Yummies September 21, 2015 at 6:34 am

Yes, I am quite lucky that I was able to see relief in 30 days, but yes, definitely not typical results. That said, it also wasn’t a complete cure in 30 days, either. I have been very mindful this year of my diet, after kick-starting my healing with AIP, I also maintained a low FODMAP diet for several months, as well as taking many supplements. Wow strict for a year! I feel for you, it is certainly not easy. I am glad you enjoyed this recipe, it’s a favorite over here! Thanks.


19 Alana December 1, 2015 at 9:02 am

It really depends on the person! I found a lot of relief after 30 days for my digestion issues, but not my more complicated symptoms. If you’ve been strict for a year, however, I would say that there are probably more issues at hand than diet can cure (Jessica at AIP Lifestyle has a great article on this). I would also say Beth, that you probably found relief quicker because you have been gluten free as well for a while. The cleaner you start, the less detox there is left to do!


20 Noel October 2, 2015 at 5:12 pm

I might actually cry from happiness right now! I came across your site for the first time tonight and was so excited about these waffles that I had to make them right away. I’m sitting here eating one and it is SO so good! Perfectly crunchy on the outside and soft on the inside. My three year old just ran up and stole a bite off my plate and he loves it too. Thank you for creating something that we can really enjoy while doing AIP!! I can’t wait to try your other recipes!


21 Michelle October 5, 2015 at 3:32 am

Could I use raw goat milk instead of coconut milk?


22 teah October 16, 2015 at 3:30 pm

Hooray! Finally a waffle recipe without plantains/bananas since I can’t have either. My daughter is also going to be super stoked. Can’t wait to try it. 🙂 Thanks!


23 Alana December 1, 2015 at 9:06 am

These waffles were SOOOO good!!! Omg they came out great. The first two I did were slightly on the softer/gummier side on the inside, but by the last one I made I realized that they needed to cooked longer than I was expecting. They also crisp up well in the toaster if you accidentally undercook them. Recipe was perfect as is!


24 Vivian December 20, 2015 at 3:33 pm


I just finally ordered myself my first waffle iron and I can’t wait to follow your recipe as soon as it comes in. I started AIP last week after struggling with gut dysbiosis for years. I never understood why I was so bloated when I exercised plenty and ate extra clean. I’ve also had good results trying low FODMAPs, but never did it for 6-8 weeks. Like you, I am young and don’t have anything debilitating or very serious, but it gets more severe each year. I was wondering if you could tell me a little more about your healing process, and who I can turn to for advice? I’ve felt so alone on this journey grasping for a direction to finally get results. I’ve been GF and semi-strict paleo for 6 weeks, I’m on plenty of supplements from a naturopath who lives three hours away, and am giving AIP my all for the next month, juggling it with school and travel. Your thoughts?

Happy Holidays,


25 Deborrah December 28, 2015 at 4:59 pm

Sadly, this recipe did not turn out for us despite 2 tries at the recipe. I made no substitutes, and have the same waffle maker. Each time dough was stuck to the top and bottom of the waffle iron (like the waffle separated) and gummy/raw-like inside and this was cooking them 4.5 minutes.


26 Beth @ Tasty Yummies January 4, 2016 at 7:37 am

Deborrah, I am so sorry to hear that. I am learning after many times of making this, that this recipe is crazy finicky and I cannot figure out why. I make it the same exact way every single time and every so often it doesn’t work out and it sticks, like you are saying. I am not sure if it is an inconsistency with the heat of the waffle iron or what could cause the difference. I have to play around some more and see if I can figure it out. I have noticed that letting the waffle iron heat up for longer than usual helps and I have also noticed that sometimes these take upwards of 6 minutes to cook.


27 T.H. January 7, 2016 at 6:17 pm

Thank you for this wonderful recipe! It’s my favorite AIP recipe to date.


28 Analisa February 25, 2016 at 11:14 am

Do you know if these freeze well?


29 Beth @ Tasty Yummies February 25, 2016 at 4:25 pm

Sorry I haven’t tried yet. I do refrigerate them often and actually really love them reheated. Please report back if you do.


30 Joyce February 29, 2016 at 2:36 pm

I tweaked your recipe a bit and used it as a batter for fish! It’s so yummie and I have missed fish and chips for years! Not anymore!


31 Beth @ Tasty Yummies March 2, 2016 at 3:08 pm

WOAH, no way. that’s brilliant. I am gonna have to try that. Thanks for sharing.


32 Marla August 21, 2016 at 10:25 am

How did you tweak it? I would like to try this!


33 Mariel June 22, 2017 at 9:06 am

Oooo…..please share your “tweaks.


34 Sheryll April 17, 2016 at 8:13 am

Just finished breakfast. I have to say, this is the best ever waffle!!!
Thanks so much for perfecting this recipe. My husband didn’t know it was healthy.
I was able to get 3 1/2 waffles out of the batter, but only used 2/3 cup. Next time I’ll try using 3/4 cup.
Thank you, thank you, thank you!!!
This is a keeper!


35 Rachel May 21, 2016 at 8:23 am

These came out gummy for me as well, but still delicious and I happen to love gummy textures! They actually reminded me a bit of those Asian gummy rice cakes that I miss eating so much, so I may experiment here.
Cooking for 6 minutes rather than 4 did help – the second waffle was significantly less gummy than the first. I also turned up the heat on my waffle iron a tad as well.
I noticed I didn’t have to oil the iron at all because these waffles themselves came out oily. I used coconut oil rather than avocado (or olive/any other oil), so I wonder if a different type of oil would make a difference in the gumminess and/or the oily nature of these right off the griddle.
Thanks to Joyce for suggesting using this as a frying batter! I have been missing fried chicken, and now I may experiment with some chicken and waffles using the same batter 😀
Thank you Beth for putting this together! I have got to say, I hate all the plantain breads/waffles/pancakes because they always come out tasting like…plantains. I love fried plantains, but not plantain-flavored breads. This was such a great find now that I finally got a bag of cassava flour!


36 Rachael Kelley September 22, 2016 at 11:00 am

Make sure you use SUPER fresh baking soda with cassava flour. It makes a huge difference.


37 Rachael May 22, 2016 at 3:43 pm

I’ve made these a dozen times now, and I’m truly obsessed. Only issue I ever had was not using fresh enough baking soda… totally a must! I may even have been known to eat the batter on an especially hungry morning waiting for the first waffle to be ready 😛


38 Leah May 24, 2016 at 12:38 pm

Yum! Just made these and they are delicious.


39 Shelly May 28, 2016 at 7:51 am

Unfortunately this recipe was a waste of perfectly good and expensive ingriedents. I tried them as waffles first and they stuck to the waffle iron, were extremely crispy on the outside, and really gummy on the inside. So I decided to try them as pancakes since the waffles were an epic fail. Well the pancakes were just flat and extremely gummy.


40 Tim August 7, 2016 at 11:23 am

The pictures of your waffles are so beautiful, and inspired me to try them. I have no idea how you did what you did. I followed your recipe, but my waffles just turned out rubbery, gummy and flat (didn’t even rise enough for the top part of the waffle to fill the pan). I have now tried about 5 different cassava flour recipes found online form different sources, with the same results in every case – also replaced my baking soda just in case. I have tried two different kinds of cassava flour (Otto’s and Moon Rabbit) to no avail. Today’s complete failure was a pancake recipe with baking powder – same result, a flat, glossy, sticky rubbery mess! I was pretty excited to find this product, but fear they hype doesn’t match the reality. Any thoughts or advice on what I might be doing wrong? (I did add more liquid to your recipe, because I couldn’t actually pour it into the waffle iron)


41 Beth @ Tasty Yummies August 8, 2016 at 12:23 pm

Hi Tim, I am so sorry to hear about that happening. So since you have made them a few times, using my recipe, and using Otto’s flour, this leads me to believe that it is an issue with your waffle iron possibly? What type of iron are you using? Additionally, reading that you added more liquid that will certainly make it more gummy. The batter should be very very very thick, definitely will not be pourable. I scoop it into the iron with a 1 cup measuring cup and I have to push it around with a spatula to get it to the edges. You may want to try making it exactly as I did, don’t add extra liquid and give in another extra minute or two in the waffle iron. I find that when I get gummy results, the iron wasn’t hot enough at first and I didn’t let it cook long enough. Hope that helps.


42 Sarah August 12, 2016 at 3:41 am

Wow, super yum. I made these yesterday. I followed the recipe to the “T” and with reading some of the reviews I decided to cook them a bit longer in my waffle maker. When they were fresh they are very crispy on the outside and only slightly gooey on the inside but I have made other AIP recipes and that’s how they seem to turn out, however that being said the next day they seem to turn out like a normal gluten filled waffle lol. I’m having mine now the the day after warms up with peanut butter and banana with my morning coffee. These are very tasty and I will def make here again, thank you for a great recipe


43 Alex August 27, 2016 at 9:06 am

Thank you soooo much for this recipe! I made this for the first time this morning and it turned out fantastic. It was my first experience with waffle iron too.
I’ve read the comment about these waffles not turning out good. The only thing I did different was prewamed coconut milk and I added about 2/3 of a 400ml can, not a full can.
Thanks again!


44 Paulette September 11, 2016 at 6:42 pm

These are fabulous! I made them exactly as is and they were to die for! Then I took half the batter and added 1/2 cup pumpkin puree and some cinnamon and they were crazy good! Thank you for this amazing recipe!


45 Susan October 24, 2016 at 11:02 am

These are amazing waffles!! I am AIP, and most of these recipes contain plantains or bananas, both of which I am allergic to. These fit the bill perfectly. I have also added huckleberries, blueberries, blackberries and raspberries (I just use the hand mixer until they’re all broken up.) I don’t even need to put anything on them, and they’re delish with a couple of pieces of bacon between two corners. I am a holistic health coach, have AIP and non-AIP clients. I give this recipe to all of them, and they rave every time. One client takes her waffle maker in her camper now! ha! Thank you so much for creating these!!


46 Carissa Krabill November 29, 2016 at 10:37 am

Could I use coconut flour in place of the cassava flour?


47 Beth @ Tasty Yummies December 7, 2016 at 7:33 pm

Definitely not! Coconut flour is highly absorbent and it isn’t at all interchangeable for other flours, it’s it’s own beast, for sure!


48 Kat December 29, 2016 at 11:56 am

OMG are these good. I’m making them in a Dash mini waffle maker. Just like the eggo’s I grew up eating. Thank you.


49 Cathy C. January 4, 2017 at 1:04 pm

Hi I’ve been on the AIP for 3 weeks now for my R.A. Just found your recipe and it looks so good! However, due to lack of use, we gave away our waffle maker some time ago. Wondering if I follow your recipe can I make pancakes with it using a frying pan? Thanks


50 Donna January 21, 2017 at 7:54 am

I cook these every Sunday – double the recipe to make “Eggos” for the week. I did make some tweaks that made them more flavorable, I think. After mixing the dry ingredients, I add a finely chopped apple and some chopped dates – anywhere from 4 to 6 dates, depending on the size. It adds so much flavor and enough sweetness that it makes a good snack while driving into work.


51 Beth @ Tasty Yummies February 23, 2017 at 8:51 pm

Yum, love those additions Donna, thank you for sharing. So glad you enjoy this waffle. <3


52 Courtney February 9, 2017 at 9:42 am

I made these today with a regular waffle iron (not Belgian). I used 1/2 c batter for each waffle and was able to make 6. Five minutes for each waffle was perfect. Hubby thinks they taste better than Eggos, and little girl and I love love loved them. They were crispy on the outside and not gummy or chewy on the inside…absolutely perfect. I did not need to oil the waffle iron, as these have enough oil in the batter, I believe. I think I’ll omit the maple syrup next time I want some savory bread for sandwiches or the like…and maybe add some savory seasonings (garlic, dill, etc). Thank you!


53 Beth @ Tasty Yummies February 23, 2017 at 8:41 pm

Yummmm. This makes me SOOOO happy. I actually posted a recipe for savory waffles a while back, a slightly edited version of this recipe (it includes eggs) and they are awesome for sandwiches


54 Emily March 3, 2017 at 3:45 pm

Thanks for the recipe! Our family has been strict AIP for eight weeks now and I am excited to try a non-plantain waffle recipe. I wanted to share a tip I have discovered about how to avoid the gummy texture of AIP flour goods: the dough or batter has to be cooked or baked IMMEDIATELY. The longer it sits, the gummier the end product can be. Make sure your oven, skillet or waffle iron (depending on what you’re making) is preheated and ready to go before you add the wet ingredients to the dry to minimize how long it sits before being introduced to heat. I am not a chemist, but suspect it has something to do with locking in the bubbles formed by the baking soda reaction before the arrowroot or tapioca starch starts thickening and turning gummy? Whatever it is, it has worked for us. Hope that helps!


55 Beth @ Tasty Yummies March 20, 2017 at 5:16 pm

Emily, woah interesting theory, thank you for sharing. I will have to test this out next time I make them. I am really intrigued by this. Interestingly enough though, usually I find if any are gummy, which rarely happens, it’s usually the first waffles I cook rather than the last ones I make, where the batter sat longer.


56 Gilda Perez March 7, 2017 at 11:33 pm

The waffle sound very nice, I am in different program for my tummy, I never here of that flour. I’ll try to find it, thank you


57 Jessie Rae March 12, 2017 at 9:44 am

I was nervous to make these because of the gummy reviews. So glad I did. These are amazing!!! My whole family loved these. My five year old made them with me. So good and I have one left for tomorrow. Thank you and no gummy middles here but I cooked them exactly for 6 minutes after closing the lid.
So good!


58 Kamie March 20, 2017 at 12:25 pm

Hi, I just made these and couldn’t eat them all. To store them do you refrigerate in a glass container and how long will they stay good for? Thank you, I love this recipe!!


59 Beth @ Tasty Yummies March 20, 2017 at 4:58 pm

I would say up to 3 days or so. You could probably also freeze them, as well.


60 Sara June 17, 2017 at 6:19 am

I always freeze them and then crisp them up in the toaster…


61 Kassia E. May 8, 2017 at 9:31 am

I just made these, and they may be some of my favorite waffles ever. Super crispy on the outside, and light and airy on the inside. It tastes almost like a fried dough. I’m currently eating my second one, completely plain, and my bacon isn’t even done! I would even eat these as dessert. I did have to add a little more water (my first one did not spread at all, though it was still delicious) and I used 1 Tbsp molasses instead of the maple syrup or honey. I also had my waffle iron preheated on almost as dark as it will go, and put a touch of coconut oil on the irons before adding batter. So good!! Thank you for the recipe!


62 Candice May 13, 2017 at 9:56 am

These were so delicious! I have made some major fail AIP online recipes and these were straight magnificent. I had one and froze the rest in quarters as I was feeling a bit of a “heavy” feeling after a whole one. I plan to have a quarter no more than once a week as I am still in the elimination phase of AIP. The key is to overcook these by way more than one would typically think (medium/darker brown) and spread the batter on the thinner side in the waffle grill. My Oster waffle grill said it was done for probably about 10 min until I took it out. Just keep checking it towards the end to get just below a very dark brown color.


63 Rejane May 14, 2017 at 10:43 pm

My first egg free waffle that I actually enjoyed! Hooray! Most AIP recipes call for banana and I’m allergic, which is why this recipe is so darn magical! I totally agree with the other comments about the gummy texture. It was a little weird at first taste, but then I just cooked the next batch longer. They turned out perfect if you like a crispy waffle texture. Thank you for sharing this recipe!!


64 Jenny June 5, 2017 at 9:55 am

These came out so good and crisp! We have not had waffles in probably two years! It was a very exciting breakfast this morning for my son. He had been following the AIP protocol for about a year now to help heal his eczema.


65 Sara June 17, 2017 at 6:18 am

I have made this recipe, without substitutions, many times without fail. I have read that cassava flour varies so possibly the people who experienced the gummy waffle were simply using a different brand? I’d probably just add a bit more flour and try that before giving up. I make this recipe almost every Saturday (I use Anthony’s cassava flour) and they always turn out perfectly. Thanks so much for this recipe!! I had given up on pancakes but glad I persevered with searching for a waffle recipe! 🙂


66 Muktida June 23, 2017 at 6:06 pm

Can’t see how these come out like the picture, my waffle iron was heated plenty, mine are flat and gummy. Followed direction to the T.


67 Beth @ Tasty Yummies June 23, 2017 at 6:28 pm

Muktida, I am sorry to hear they didn’t work for you. Would you mind sharing what type of waffle iron you are using? Is it possibly it’s old and it isn’t as strong? What brand of cassava flour did you use? I would love to help get this figured out for you.


68 Muktida June 23, 2017 at 6:18 pm

To add to my last comment, though flat,crispy on outside, gummy on inside, and a bit oily, they taste really good, my kids like them. I did it again and they are more crispy, but flat, I cooked for over 10 -15 minutes in the waffle iron


69 Daisy June 29, 2017 at 11:17 am

This is the second time I have made these. The first time they turned out perfect. This time they are gummy on the inside. Here is what I think the difference was for me- the coconut milk. The first time I used Golden Star brand and there was a large amount of fat in the can. This time I used Native Forest simple which was more liquid/less fat. All the other ingredients were the same & I used the same waffle maker. I have noticed even within the same brand of coconut milk the amount of fat & consistency can vary from one can to another. I will often shake the cans in the store to get the ones that are less watery. I will have to try this again with a Golden Star can with more fat to see if this is what made the difference- thanks for the recipe!


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