Tiger Nuts And Pumpkin Waffles
This delicious grain-free tiger nuts and pumpkin waffles recipe is grain-free, gluten-free, and supports women’s health, digestion, and energy without the blood sugar spike? These high-protein waffles check every box – gut-friendly, high in fiber, and loaded with nourishing ingredients.
Grain-Free Tiger Nuts And Pumpkin Waffles
When fall arrives, my kitchen begins to smell like cinnamon, roasted root vegetables, and a hint of nostalgia. I crave something cozy and grounding in the mornings, but I still want it to work for my body, supporting my hormones, digestion, and energy levels. That’s where these tiger nuts and pumpkin waffles come in. They’re the kind of waffles that feel indulgent but secretly function like a wellness elixir in disguise.
Growing up, waffles were the kind of treat we’d get on weekends, sometimes topped with whipped cream and whatever berries were in season. Back then, we were using wheat flour and probably a generous amount of sugar. These days, I’m much more intentional about how I nourish myself, especially as a woman navigating hormone shifts, energy fluctuations, and the occasional craving for comfort food.
I love experimenting with various gluten-free and high-protein flours. One chilly morning, craving something sweet but nourishing and tiger nut flour are just that. Additionally, it is delicious and very nutty, offering a wealth of nutrients. I paired it with pumpkin purée, a little coconut flour, and cinnamon, and the first waffle that came out of my waffle iron? Magic. It had a slightly sweet, chewy texture and a warm, nutty flavor, and it kept me full for hours. This has since become my go-to fall breakfast staple.
As a nutrition consultant and chef, I’m always looking for ways to create recipes that serve both flavor and function. These waffles are packed with high fiber, prebiotic fiber, and healthy fats to support digestion, hormone balance, and blood sugar regulation. I make a big batch on Sundays and keep them in a freezer-safe container for a quick breakfast or post-workout meal.
I especially love that they use grain-free flours like tigernut flour, arrowroot flour, and coconut flour—perfect for anyone avoiding gluten, grains, or nuts. They’re also great for women dealing with blood sugar issues, fatigue, or trying to optimize their digestive system.
Why You’ll Love This Recipe
- Crispy edges, soft center
- Naturally sweet without added sugar
- Great source of resistant starch
- Freezer-friendly and easy to reheat
- A great option for aip waffle lovers
- Made from high-quality ingredients you can find in most health food stores
- Supports your immune system, gut, and hormones
Ingredients for Tiger Nuts And Pumpkin Waffles
Ingredient Substitutions
- Coconut sugar: Leave out or replace with pure maple syrup for a touch of sweetness.
- Tigernut flour: Swap with cassava flour or a mix of almond flour and tapioca flour (though not AIP-compliant).
- Arrowroot: Tapioca starch or flour works just as well.
- Pumpkin purée: Try mashed sweet potatoes or green plantains.
- Eggs: Use gelatin or chia eggs for an egg-free version.
- Coconut milk: Sub with tigernut milk or other plant milks.
Did you know?
Tiger nuts aren’t actually nuts—they’re tiny root vegetables that grow underground, also known as earth almonds. Despite the name, they’re completely nut-free, making them a great option for people with nut allergies or sensitivities.
What makes tiger nuts especially unique is their naturally sweet, nutty flavor and their high content of resistant starch, a special type of prebiotic fiber that supports gut health by feeding beneficial bacteria in the digestive system. This is especially helpful for women, since a healthy gut plays a key role in hormone balance, blood sugar regulation, and overall immune function.
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How to Make Pumpkin Tigernut Waffles
- Preheat your waffle iron to medium heat.
- In a large bowl, whisk your wet ingredients: eggs, pumpkin purée, water, coconut milk, vanilla, apple cider vinegar, and melted coconut oil (or avocado oil if you prefer).
- In another bowl, mix the dry ingredients: tigernut flour, coconut flour, arrowroot flour, salt, baking soda, cream of tartar, nutmeg, cloves, and cinnamon (or pumpkin spice). Add a sweetener of your choice. I use coconut sugar.
- Combine wet and dry mixtures until smooth. If using, fold in chocolate chips or protein powder.
- Pour the batter into your greased waffle iron and cook until golden brown and crisp.
- Serve warm, or cool and store in an airtight container.
Health Benefits of These Ingredients (Especially for Women)
- Tigernuts (aka earth almonds): A powerhouse of resistant starch, helping to feed good gut bacteria. They’re high in prebiotic fiber, support the digestive system, and help stabilize blood sugar.
- Pumpkin: Rich in beta-carotene and antioxidants that support the immune system and hormonal balance.
- Coconut flour: High in fiber and healthy fats that keep you full and energized.
- Arrowroot flour: Gentle on the gut, often used in AIP waffle and tigernut flour recipes because it’s easy to digest.
- Eggs: Great source of protein, fat-soluble vitamins, and choline for brain and hormone health.
- Cinnamon: Balances blood sugar and adds a comforting flavor, like a hug for your hormones.
Chef Angie’s Tips
- Let the batter sit for 5–10 minutes before using. The coconut flour absorbs liquid and thickens the batter.
- Use a new waffle maker if your current one sticks; trust me, it makes a big difference.
- Lightly grease the waffle iron with palm shortening or coconut oil between each use.
- Make a big batch and freeze leftovers.
- Want a protein boost? Mix in protein powder or serve with almond butter, tigernut butter, or seed butter.
Ways To Serve
My favorite way to eat these waffles? Topped with coconut yogurt, fresh blueberries, and a drizzle of pure maple syrup. Other ideas:
- With fresh fruit and a dollop of tigernut butter
- Layered with coconut yogurt and fresh berries for a waffle parfait
- For savory dishes: top with avocado, poached egg, and a sprinkle of sea salt
- Crumbled into tigernut recipes like oatmeal cookies or used as the base for a grain-free dessert
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Storage
Let cooked waffles cool completely, then store in an airtight container in the fridge for 3–4 days. For longer storage, freeze between layers of parchment in a freezer-safe container. Reheat in the toaster or oven for best results.
Equipment
- Waffle iron (non-stick, iron cast or ceramic is best)
- Large bowl for mixing
- Hand mixer (optional, but makes a smooth batter)
- Measuring cups and spoons
- Silicone spatula
- Fish turner
FAQ
What are tiger nuts?
Tiger nuts, also called earth almonds, are tiny root vegetables (not nuts!) high in resistant starch and prebiotic fiber. They’re great for gut and hormone health.
Is tigernut flour gluten-free?
Yes, it’s naturally free of gluten, grains, and nuts—perfect for gluten-free flours and grain-free waffles.
Can I make this recipe vegan?
Yes—swap eggs for chia or flax eggs and use tigernut milk or coconut milk.
Where can I buy tigernut flour?
You can find it online or in health food stores. I use a brand called Organic Gemini.
Is this waffle recipe AIP-compliant?
Yes, with a few tweaks! Use gelatin eggs instead of chicken eggs, and make sure all ingredients fit your AIP stage.
Can I use this batter to make pancakes?
Absolutely! It works beautifully for tigernut flour pancakes—just pour onto a baking sheet or griddle and flip at medium heat.
Whether it’s your first time trying tigernut flour recipes or you’ve been experimenting with breakfast ideas for a long time, this recipe is a cozy, nutrient-rich way to start the day. These waffles have earned a permanent spot in my meal plans, and I hope they’ll find a home in yours too.
More Pumpkin Recipes
Pumpkin Ice Cream (Dairy-Free And Vegan
Homemade Pumpkin Spice Coffee Creamer
Pumpkin Pie Old Fashioned Cocktail
Pumpkin Cottage Cheese Cheesecake
Pumpkin Hazelnut Pancakes With Maple Pecan Glaze
Pumpkin Salsa Recipe With Apple
Hormone Balancing Pumpkin Spice Latte
Pumpkin S’mores Cupcakes (Gluten-Free)
Tiger Nuts And Pumpkin Waffles
Ingredients
- 2 cups Tigernut flour
- 1/2 cup Arrowroot flour
- 1/2 cup Coconut flour
- 2 tbsp Cream of tartar
- 3 tbsp Pumpkin spice
- 1 1/2 tbsp Baking soda
- 1/2 tsp Salt
- 1/2 cup Coconut sugar
- 15 oz Pumpkin puree
- 2 tbsp Apple cider vinegar
- 3 tbsp Vanilla Extract
- 4 Eggs
- 3/4 cup Coconut milk
- 1 cup Water or more if needed
- 1/4 cup Avocado oil
- Avocado oil for frying
Instructions
- Preheat your waffle iron to medium heat.2. In a large bowl, whisk your wet ingredients: eggs, pumpkin purée, water, coconut milk, vanilla, apple cider vinegar, and melted coconut oil (or avocado oil if you prefer).3. In another bowl, mix the dry ingredients: tigernut flour, coconut flour, arrowroot flour, salt, baking soda, cream of tartar, nutmeg, cloves, and cinnamon (or pumpkin spice). Add a sweetener of your choice. I used coconut sugar.4. Combine wet and dry mixtures until smooth.5. Pour the batter into your greased waffle iron and cook until golden brown and crisp.6. Serve warm, or cool and store in an airtight container.
Nutrition
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