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Low FODMAP Plantain, Beetroot & Oat Waffles - Flour Free

Updated: May 23

I love weekend lie ins and late breakfasts. These waffles are a cinch to make. I've created a method that results in the fewest possible pots to wash! Perfect for those laid back days. These waffles are filling but not heavy- making them a perfect for stop gap for that time in between breakfast and lunch!

This is hands down the best waffle mix recipe I have ever made. Best of all it is flour free. The waffle mix itself has no added sugar, but has a pleasant sweetness from the plantain, beetroot & oat mix. As well as being super tasty, the waffles remain moist when cooked, thanks to the addition of plantain and beetroot.

I topped and tailed the beetroot and boiled it, skin on. I then allowed the beetroot to cool slightly before adding it to the blender, alongside the other ingredients in the waffle mix. Beetroot makes the waffle mixture turn a beautiful & vivid shade of pink!

NB...This colour changes from vivid pink to light brown upon cooking.

If you are pressed for time or find it difficult to source fresh beetroot, you could use ready boiled beetroot instead. Take care to avoid the boiled beetroot preserved in vinegar. Unless of course you prefer waffles with a tart, acidic taste!

These waffles are topped with fresh soy yogurt and fresh strawberry syrup. Fresh strawberry syrup compliments these waffles beautifully and is soooo easy to make. All you have to do is place strawberries in a pan, sprinkle with sugar and simmer on low heat. After 5-10 mins the strawberries release a thick, syrup which is super tasty!

These waffles freeze extremely well so you can make them in bulk batches and warm them up in the microwave- waffles on demand!

You could get creative and top these waffles with any fruit of your choice! What will you add to yours?

If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!


Notes before we get cooking!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This waffle recipe makes approximately 5-6, large waffles

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a blender and a waffle iron. If you don't have a waffle iron you could use a regular pan and spoon in the mixture to make pancakes. The mixture tastes great .....whatever the shape!



Step 1.

Place the strawberries in a heatproof pan. Sprinkle with sugar.

Step 2.

Add 3tbps water & cook on a medium high heat for 5-10 mins, or until the strawberries release their liquid. Set aside.

Step 3.

In a blender add the oats, baking powder and salt. Grind to a fine powder.

Step 4.

Add the cooked beet, eggs, coconut yogurt, plantain, vanilla extract and blend until just mixed.

Step 5.

Heat the waffle iron or pan with 1 tsp coconut oil.

Step 6.

Add 1-2 tbsp of mixture to the waffle iron or pan and cook for approximately 2-4 mins.

Step 7

Serve and Enjoy!!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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