Paleo Pumpkin Spice Waffles (Low-FODMAP, Nut-free, Nightshade-free, Gluten-free)

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1 cup pumpkin

2/3 cup sunbutter (See Notes Below)

1 1/3 cup tapioca starch

3 tablespoons cassava flour (I use Otto's Naturals)

4 egg yolk

4 egg whites

¼ cup plus 1 tablespoon maple syrup

2 ½ tablespoons palm shortening

3 tablespoons melted butter

1/2 teaspoon salt

1 teaspoon vanilla

1 teaspoon pumpkin spice (Recipe Below)

½ teaspoon cinnamon

½ cup mini chocolate chips (optional)



Separate egg whites from the yolk.

Use an electric mixer to whisk egg whites to stiff peaks.

In a separate bowl use an electric mixer to cream together pumpkin, sunbutter, egg yolks, maple syrup, palm shortening, butter ad vanilla.

Stir in tapioca, cassava, salt, pumpkin pie spice, cinnamon and chocolote chips if desired.  

Fold egg whites into to the batter and you're ready to start cooking. It's that simple.

Oil waffle iron and heat to medium heat. Pour 1/3 to ½ cup of batter into iron and cook until done, about 3 minutes per waffle. If you are using a Belgian waffle iron use ¾ cup of batter and cook for 4-5minutes.

*Note- You can use other low-FODMAP approved nut butters in place of sunbutter if nuts are tolerated! Also, if the sunbutter is salted you may want to reduce salt to a 1/4 teaspoon.
To make sunbutter place sunflower seeds in a food processor and blend with oil of your choice, I use avocado oil. I estimate the amount of oil, but you'll know when it gets to a normal nut butter consistency. You can also add a bit of salt to your nut butter, but it's optional.
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Prep Time: 15 minutes

Cook Time: 4 minutes per waffle

Yields: 8 waffles


Pumpkin Pie Spice

2 tablespoons cinnamon

3/4 teaspoon ginger

1/2 teaspoon allspice

1/2 teaspoon nutmeg (be cautious if nightshades are a trigger) 

1/4 teaspoon cloves

Blend and enjoy!


Photo Credit: Erika Saraceno // EAS Photography