Cassava Flour Waffles with Homemade Strawberry Syrup

This cassava flour waffle recipe is packed with important nutrients like fiber, calcium, vitamin A and vitamin C. These nutrients help start your day with an antioxidant boost and healthy digestion. Plus, you can make a batch ahead of time and refrigerate or freeze them for later in the week. Then you have an easy option for a quick breakfast!

If you haven’t tried cassava flour before, this easy recipe is a great introduction to waffles that will support healthy digestion.

Why Cassava Flour for IBD?

Cassava flour is a great option for corn-free, grain-free, wheat-free flour that doesn’t mess with your digestion. The body digests it more slowly than other starchy flours.

This is because it naturally has a type of fiber called resistant starch which is found in other foods like potatoes and plantains, too! One study found that resistant starch helps increase the chances of IBD-remission.

Cassava Flour for Gut Health

Cassava has been found to support more stable intestines by providing a protective power on the intestinal lining. Research has also found that this type of flour can support a healthy microbiome because bacteria are well fed by the type of fiber that exists in cassava. These things help the body better absorb nutrients, so you get what you need from your food.

Note that it’s important to get your cassava flour from a reputable producer. In cases where the flour hasn’t been dried properly, there have been some reports of toxicity from cassava flour. Luckily, the risk is considered low in the US.

IBD-Friendly Waffles

These cassava flour waffles with a homemade strawberry syrup offer important nutrition benefits for people with IBD. They have a good amount of calcium for strong bones, fiber for healthy digestion, and high riboflavin to give you energy. Here are some other health benefits that make this recipe great for an IBD-friendly breakfast:

Anti-Inflammatory

We love it when a well-loved food like strawberries is also on the list of anti-inflammatory foods! And when people replace butter with avocado oil, studies have shown markers for inflammation can decrease in the body.

Low Sugar

Added sugar from sweets and sodas has been strongly linked with the increase in IBD in the US. With only 5 grams of total sugar per serving, including less than 4 grams of added sugar, this recipe is a low-sugar breakfast option. Interestingly, studies in rats have shown that avocado oil reversed damages caused by high amounts of table sugar.

In general, the natural sugar from the strawberries isn’t a concern, as it comes with beneficial nutrients like vitamin C, antioxidants, and some fiber. If you wanted to lower the sugar content even more, you could cut the maple syrup in half or skip it all together! If you’re craving a little sweet flavor, try adding emulsifier-free dark chocolate chips, vanilla, or cinnamon when you serve the waffles.

Antioxidant Boost

With high vitamin A, and a good amount of vitamin C, this recipe is packed with helpful antioxidants. Strawberries have been found to block free radical production through their antioxidant characteristics. Free radicals are a type of cell that when out of control have been associated with some types of cancers.

Avocado oil also has similar antioxidant functions to olive oil, while bringing a more neutral flavor that is helpful for baking!

Bone Health

The almond milk and eggs in this recipe provide a good source of calcium. Your body needs this for keeping your bones strong and healthy. The vitamin D and phosphorus in the recipe also play a crucial role in the formation and maintenance of strong bones.

Digestive Health

The fiber content from the strawberries and cassava flour can support healthy digestion by adding bulk to the diet and promoting regular bowel movements. This can help prevent constipation and support overall digestive health. This recipe can also work if you’re trying a Low-FODMAP diet.

Is Almond Milk Healthy for Me?

Almond milk is the highest selling plant-based milk in the US. Close to ⅔ of the global population can’t digest the lactose in dairy, so it’s a great dairy-free option. It often has added calcium on top of the natural amounts coming from the almonds.

Almond milk does have significantly less protein than dairy milk from cows, but you can get your protein from other sources like whole nuts, beans, or meat. For example, you could add nut butter or yogurt as a topping to your waffles to get a little protein boost.

For those with IBD, it’s best to choose unsweetened, emulsifier-free almond milk. Emulsifiers can sometimes irritate the gut lining, so opting for a simpler ingredient list can help keep your digestive system happy.

Okay, now let’s get cooking!

Can I Use Waffle Batter to Make Pancakes?

It wouldn’t be the end of the world to try this batter as a pancake, but you might notice waffle batter is usually a little thick for pancakes. The natural fats from the oil help make a crispy waffle, too. So, for pancakes, try swapping half the oil for a little more almond milk or water.

How to Make Cassava Flour Waffles

To make this cassava flour waffle recipe, start by setting up your waffle iron to heat up. First mix all the liquid ingredients together in a bowl. Mix the dry ingredients together in a larger bowl (save the strawberries separately).

Then, slowly add the wet mix to your dry mix until your batter is smooth. The batter is ready to pour into a hot waffle iron! While the waffles are cooking, use a blender or immersion blender to puree the strawberries. Serve up your waffles, drizzle with your homemade strawberry syrup, and enjoy!

Cassava Flour Waffles with Homemade Strawberry Syrup

Renata Cauchon-Robles and Danielle Gaffen, MS, RDN, LD

Print Recipe Pin Recipe SaveSaved!

Total Time 25 minutes mins

Course Breakfast

Cuisine American

Servings 6 Servings

Calories 228 kcal

Equipment

• 1 Waffle Iron
• 1 Mixing Bowl medium
• 1 Whisk
• 1 Mixing Bowl large
• 1 Blender or immersion blender

Ingredients

  

1x2x3x

• 2 Tbsps Avocado Oil
• 2 large Eggs
• 1/2 tsp Vanilla Extract
• 2 Tbsps Pure Maple Syrup
• 1 1/2 cups Unsweetened Almond Milk
• 1 1/2 cups Cassava Flour
• 1/2 tsp Baking Powder
• 1/2 tsp Baking Soda
• 1/4 tsp Sea Salt
• 1 cup Strawberries

Instructions

 

• Pre-heat your waffle iron to medium-high heat.
• In a medium mixing bowl, whisk together the avocado oil, egg, vanilla extract, maple syrup, and almond milk. Set aside.
• In a large mixing bowl stir together the cassava flour, baking powder, baking soda, and sea salt.
• Mix in the wet ingredients to the dry ingredients and whisk until a smooth consistency is achieved.
• Grease the waffle maker. Add the batter to cover the bottom of your maker, about 1/2 cup. Cook for three to five minutes or until golden brown. Continue with the remaining batter until it is used up.
• While the waffles are cooking, add the strawberries to a blender or use an immersion blender, and blend for 20 to 30 seconds, until pureed.
• Add strawberry puree to the waffles and enjoy!

Notes

Leftovers  Refrigerate in an airtight container for up to three days.

Serving Size  One serving is approximately one waffle and 1/4 cup of strawberry purée.

No Avocado Oil  Use coconut oil.

More Flavor  Add fresh fruit, dark chocolate chips, or cinnamon to the batter.

Additional Toppings  Top with maple syrup, peanut or almond butter, or additional fruit.

Make it Vegan  Use flax eggs in place of eggs.

Nutrition

Serving: 1ServingCalories: 228kcalCarbohydrates: 38gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 62mgSodium: 309mgPotassium: 189mgFiber: 3gSugar: 5gVitamin A: 218IUVitamin C: 14mgCalcium: 175mgIron: 1mg

Keyword beef-free, breakfast, chicken-free, corn-free, dairy-free, gluten-free, grain-free, legume-free, low-FODMAP, low-lectin, nightshade-free, Paleo, pescatarian, pork-free, rice-free, seafood-free, soy-free, tomato-free, unprocessed, vegetarian, wheat-free

Take Home Message

You can count on this IBD-friendly waffle recipe to support you in your health journey. It’s a great anti-inflammatory breakfast with antioxidant power. If you’ve never tried cassava flour, this can be a great gluten-free and dairy-free waffle recipe to get you started.

Learn More

• Check out more IBD-friendly breakfasts
• Craving pancakes? Try these gut-healthy banana pancakes
• Go deeper with my IBD Masterclass: the 3 Biggest Nutrition Mistakes & What to Do That Works

References

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2. Montroy, J., Berjawi, R., Lalu, M.M. et al. The effects of resistant starches on inflammatory bowel disease in preclinical and clinical settings: a systematic review and meta-analysis. BMC Gastroenterol 20, 372 (2020). https://doi.org/10.1186/s12876-020-01516-4
3. Lang, A. What Is Cassava Flour? Benefits, Recipes, and More. Healthline. April 6, 2022. Accessed October 28, 2024. https://www.healthline.com/nutrition/cassava-flour
4. Basu A, Nguyen A, Betts NM, Lyons TJ. Strawberry as a functional food: an evidence-based review. Crit Rev Food Sci Nutr. 2014;54(6):790-806. doi:10.1080/10408398.2011.608174
5. Flores M, Saravia C, Vergara CE, Avila F, Valdés H, Ortiz-Viedma J. Avocado Oil: Characteristics, Properties, and Applications. Molecules. 2019;24(11):2172. Published 2019 Jun 10. doi:10.3390/molecules24112172
6. Giampieri F, Forbes-Hernandez TY, Gasparrini M, et al. Strawberry as a health promoter: an evidence based review. Food Funct. 2015;6(5):1386-1398. doi:10.1039/c5fo00147a
7. Collard KM, McCormick DP. A Nutritional Comparison of Cow’s Milk and Alternative Milk Products. Acad Pediatr. 2021;21(6):1067-1069. doi:10.1016/j.acap.2020.12.007
8. Ramsing R, Santo R, Kim BF, et al. Dairy and Plant-Based Milks: Implications for Nutrition and Planetary Health. Curr Environ Health Rep. 2023;10(3):291-302. doi:10.1007/s40572-023-00400-z
9. Farm Girl. Waffles VS Pancakes: Are The Mixes Interchangeable? Farm Girl Cereal Blogs. Accessed October 28, 2024. https://farmgirlcereal.com/blogs/news/waffles-vs-pancakes-are-the-mixes-interchangeable?srsltid=AfmBOorQFw2KRBcRu_fgJ2AByda3mnSozAJBWm1UC-1WjpifUFPMlVNA