Tiger Nuts: truly a miracle ingredient if you ask me. You may be wondering what are tiger nuts, or wondering if they’re actually tree nuts. So, let’s start there. Tiger nuts are poorly named tuber root vegetables that are not tree nuts, nor are they related to peanuts. For those with peanut and tree nut allergies, tiger nuts and all tiger nut products are safe to consume.
I’ll warn you though, their nutty flavor may freak you out a bit at first. As someone with a nut allergy, it often throws me a tiny bit when I eat something that’s heavy on the tiger nut flavor. I’ve been cooking and baking with tiger nut products for well over a decade, and wish everyone with food allergies, food intolerances, and restricted diets knew about them. The reason why: these little tubers are incredibly versatile, and contain a wealth of nutrients.
Whilst tiger nuts are nutrient rich, and contain resistant starch (a prebiotic fiber) that can help improve gut health, they’re not suitable for everyone. Some people with GI disorders and those who need to follow a low fiber diet won’t be able to use most tiger nut products (the oil is still an option, as is homemade tiger nut milk). Now, let’s take a deeper look at the health benefits of tiger nuts, and all the awesome things you can do with them.
What Are Tiger Nuts
First and foremost, tiger nuts are NOT a tree nut. I can’t stress this enough, and I always feel bad for them, getting such a terrible name. However, given their raw hardness, I can completely understand why someone made such a terrible naming mistake.
Tiger nuts are little tubers, a type of vegetable that grows in the ground, and are very popular in Spain, Africa, and countries in the Middle East. They’re mostly light brown in color, and are hard, almost like a pebble. Tiger nuts are round in shape, but a bit rough looking (so not a perfect sphere like gooseberries). They also have a natural sweetness, are a good source of Vitamin E, and are a great source of fiber to add to your diet.
One serving of tiger nut flour has 3g of dietary fiber, which is about 10% of your daily needs, which is on par with a medium banana. It’s not difficult to eat a few servings of tiger nut flour, especially if you’re making cookies or pancakes, so know that your baked goods and breakfast foods may have a high fiber content.
For anyone that struggles with GI disorders and symptoms that include constipation, diarrhea, painful gas or painful bloating, etc., make sure you talk with your medical team before incorporating an ingredient like tiger nuts. They’ll be able to look at your unique case history and create serving guidelines, and how you can increase the serving size over time.
Fun Fact: Cyperus Esculentus is the scientific name for tiger nuts, which are also called: chufa, earth almond, yellow nutsedge, and awadew, depending on where you live. Another fun fact: tiger nuts were grown in ancient Egypt, and even discovered in some tombs of Egyptian pharaohs. Seriously, how cool is that?
When harvested, tiger nuts are dried before being sold or used. Many people soak them (or boil them) before working with whole tiger nuts to make them softer and improve the texture. I often do this when making homemade tiger nut milk, and I’m convinced that the end result is better.
Tiger nuts have a nutty flavor, as well as a hint of sweetness. They can be used in beverages (traditional horchata anyone?), baked goods, granola, pancakes, waffles, and a lot more. Tiger nuts can also be eaten raw (chopped or sliced tiger nuts make for an excellent yogurt topping). If you want to do a really deep dive on tiger nuts, check out the information page on Wikipedia.
Tiger Nuts: Nutrition and Benefits
Let’s take a look at some of the nutrition tiger nuts bring to the table. Two things I’d like to point out before you continue:
- These numbers have been slightly rounded up to show you the nutrients per 100g. Example: 36.5 became 37.
- You’ll notice there’s a distinct difference between the flour and other products. That’s because the flour is only a portion of a whole tiger nut after processing.
In 100 grams of tiger nut flour, here’s the nutrition highlights:
- 940mg Potassium (24% daily value)
- 25g Dietary Fiber (80% daily value)
- 6g Protein
- 37g Carbohydrates (13% Daily Value)
In 100g of Whole, Chopped, and Peeled Tiger Nuts, here’s the nutrition highlights:
- 715mg Potassium (14% daily value)
- 11g Dietary Fiber (40% daily value)
- 3.5g Protein
- 61g Carbohydrates (21% Daily Value)
Tiger nut products also contain polyunsaturated fats and monounsaturated fats (but no trans fat). They’re also high in several vitamins and minerals including calcium, copper, iron, magnesium, potassium, and zinc. Cleveland Clinic has done a fantastic writeup on the extensive health benefits of tiger nuts that you can read. When made part of a well rounded diet, tiger nuts can make positive contributions to your overall immune system, blood sugar regulation, digestion, and a lot more.
Compatible Diets, Food Allergies, and Food Intolerances
Generally speaking, tiger nuts, despite that awful name, can be eaten by just about everyone, which is nothing short of epic. Two diet types that can’t have tiger nuts are GAPs and SCD. On the other hand, here are the diet types that can enjoy tiger nut products:
- Allium Free
- AIP Paleo
- Cane/Refined Sugar Free
- Corn Free
- Dairy Free
- Diabetic
- Egg Free
- EOE
- Fructose Intolerant
- GERD Diet
- Gluten Free (Celiac Disease, Gluten Intolerance, Gluten Sensitivity)
- Legume Free
- Low FODMAP
- Low Histamine
- Low Purine
- Migraine Diet
- Nightshade Free
- Nut Free
- Oat Free
- Paleo
- Peanut Free
- Pescatarian
- Sesame Free
- Soy Free
- Top 8/9/10/11/12/14 Allergy Free
- Vegan
- Vegetarian
- Wheat Free
- Yeast Free
Is that a list, or is that a LIST? This is one of the many reasons why I adore tiger nuts so much. They can be enjoyed by so many people, create a sense of inclusion, and have a lot of potential for recipes. I’ll also add: this isn’t an exhaustive list. There are still many more diet types that can enjoy tiger nuts.
Tiger Nuts as an Ingredient
I’m excited to share that tiger nuts have gained quite a bit of popularity in recent years here in the United States, and they’re starting to show up in more recipes. It’s rare that a recipe would call for whole tiger nuts, rather than one of its components, so we’re going to take a look at how tiger nuts are used as an ingredient.
In some dishes such as granola and snack mixes, you may see different forms of tiger nuts used as one of the main ingredients. In other recipes such as porridge, pudding, or cookies, you may see tiger nut flour or tiger nut oil used as a component or supporting ingredient.
I like to compare tiger nuts to coconut in regards to versatility. With coconut, you have cream, flesh, oil, milk, flour, water, dried coconut, shredded coconut, and maybe a few more items. With tiger nut, you have whole dried tiger nut, sliced tiger nuts, tiger nut oil, tiger nut flour, tiger nut butter, chopped tiger nuts, and tiger nut milk.
Their crunchy characteristic in specific forms is one of their super powers in my opinion. For example, anyone with Celiac Disease, a gluten sensitivity, or wheat allergy could use sliced tiger nuts as a faux crouton on their next salad. Sliced tiger nuts perform the way sliced almonds do, and are also a fantastic nut-free alternative for those who need it.
Tiger Nut Oil
I can tell you first hand that tiger nut oil is simply amazing. As a recipe developer who creates recipes for those managing a corn allergy (amongst many other dietary restrictions), I wouldn’t be able to get nearly as creative in some of my recipes without tiger nut oil.
In grain free baking, when I do side side comparisons, I’ve found that tiger nut oil is also a better oil for baking. The baked goods come out lighter, with better lift, better texture, and a superior taste.
Tigernut oil can be used for cooking, baking, frying, and anywhere else oil is usually called for. You won’t be able to use tigernut oil as a substitute for coconut oil when it’s a recipe for something like raw vegan cheesecake. That’s because coconut oil is solid at room temperature where tiger nut oil is no.
A Few Benefits of Tiger Nut Oil:
- High Smoke Point (great for frying, which I totally do)
- Great For Skin
- Vitamin E Content
- Good Source of Polyunsaturated Fatty Acid
Tiger Nut Flour
If you ask me, one hailing characteristic of tiger nut flour is it’s nutty, almost peanut-like taste. The downside to this flour is that when you purchase it commercially, it’s on the grainy side. You could process the flour at home to make it more superfine, but most people don’t, myself included.
Making tigernut flour at home would require a very special tool like a NutraMilk, so I suggest purchasing it. You’ll also have more reliable consistency across batches when purchasing tigernut flour (unless you’re an at home flour milling pro).
Tigernut flour can stand alone in some types of recipes, but unless you have to use a single flour, I don’t recommend it. One my my top gluten free and grain free baking tips is so create a flour blend. This will create baked goods that are better balanced, and achieve a better texture.
As you can imagine, I’ve created quite a few recipes with tiger nuts as the focal point. I’ve also created countless recipes where tiger nut is a component (with the flour as part of my blend or making great use of the oil).
Related Article: Tigernut Flour Substitute
Tiger Nut Milk
Tiger nut milk may be one of my all time favourite product to make at home using raw tiger nuts. The potential for tiger nut milk for someone like me, with as many food allergies as I have, opens SO many potential recipe doors.
For example, let’s say you love all things coffee. You could use your tiger nut milk in conjunction with tiger nut oil to make a custom coffee ice cream at home that has so many rich, deep, earthy notes.
If you can’t have dairy free milk made from other plants (almond, coconut, soy, rice, etc.), tiger nut milk may be just what you need. Personally, I use a NutraMilk to make the milk since it really is the best tool to get the job done. Whilst you can make tiger nut milk in a very high powdered blender, you have to make much smaller batches and give your blender a break. The NutraMilk is a real workhorse in the kitchen, and designed to go the distance.
For those who are allergic to milk, and seeds, and tree nuts, this is the way. It’s also a great option if you’re Paleo, AIP Paleo, or have a corn allergy. With tiger nut milk, I’ve made things like ice cream, cake, and even milk + cereal. All truly corn free and free from a lot of allergens. If you’d like to see me make tiger nut milk, check out this video.
Note: In my humble opinion, peeled tiger nuts are the best product for this application. Most manufacturers are selling mechanically peeled tiger nuts (machine based rather than chemical based). This removes some of the outer skin and makes for a smoother milk. I also choose to strain my NutraMilk made milk thru a nut milk bag to remove any last particulates.
Chopped Tiger Nuts & Sliced Tiger Nuts
Both chopped tiger nuts and sliced tiger nuts are raw tiger nut products you can purchase, and each has a bit of a different use. Sliced tiger nuts are very thin, with only a tiny bit of crunch. Anywhere you’d normally use sliced almonds or even coconut shreds, you could use sliced tiger nuts.
Sliced tiger nuts would work really well in a granola, as a yogurt topping, as a topping for smoothie bowls, mixed into a trail mix, as an oatmeal topping, and even as a salad topping. They won’t give you the same crunch factor as a crouton would, but a mix of sliced tiger nut and chopped tiger nuts may give you crouton vibes.
Chopped tiger nuts on the other hand are like really small pebbles that are very crunchy. They’re not break your teeth crunchy, but will definitely remind you of eating a handful of almonds. The applications will be similar to sliced tiger nuts, but of course you’ll have a different texture experience. You can use chopped tiger nuts anywhere you’d like an extra crunch factor.
I also use chopped tiger nuts in some of my pastry creations between two soft layers (such as a caramel and a cake) to add more to the experience. With both chopped and sliced tiger nuts, the natural sweetness is present, as is that unique nut free nutty flavour.
Tiger Nut Butter
Tigernut butter is made from tigernut flour + an oil. Some brands use avocado oil whilst others use tigernut oil as the additional fat. Usually, nut butters and seed butters are made by processing the whole nut/seed for a long period of time until the spread/butter forms. This can take 5 to 20 minutes depending on the raw materials.
Tiger nuts on the other hand won’t turn into a proper spread or tigernut butter if you use that method. To get around this, manufacturers blend tigernut flour with an oil to create the texture of a traditional spread. Now, what can you do with that spread? A lot.
Tigernut butter is a 1:1 substitution for other nut butters, seed butters, and legume butters in recipes. Let’s say you have peanut and tree nut allergies, plus you don’t love the taste of chickpea butter. If you wanted to make something that resembles a peanut butter cookie, you’d use tigernut butter in place of the peanut butter in a traditional recipe.
If you’d like to have something like a PBJ without the P, tigernut butter can help there as well. Now, it’s important to know that tigernut butter has its limits. You know how some people eat a spoon of peanut butter straight from the jar? Don’t do that. I repeat, do not eat tigernut butter straight from the jar. Unless it’s your first time and you’re purely curious, know that the texture when raw is lowkey wrong.
Since tigernut butter is made from flour and oil to mimic a spread, there’s a natural graininess that comes from the fact that it’s basically flour + oil. When you eat it straight, it’s… weird. This is pretty much the biggest limit of tigernut butter.
You can use this awesome product in smoothies, baked goods, sauces (think peanut sauce but peanut free), ice cream, and a lot more. Just make sure it’s well blended, and where possible, cooked. You’ll have the best results that way.
Oh, and full disclosure, because I don’t want to mislead you: tigernut butter is expensive. We’re talking very expensive when compared to other spreads ounce for ounce. So, I only suggest you use it if you’re like me and have no other options.
Related Article: Spreads & Butters
Related Articles
If you’re in a boat like mine where you lean into kitchen creativity to create a lot from only a little, check out these articles as well. Sometimes learning about somewhat obscure products can open the doors where recipes are concerned.
- All About Sacha Inchi Seeds (sometimes called a jungle peanut, but not an actual peanut)
- All About Arrowroot (amazing in gluten free and grain free baking)
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Answering Your Questions About Tiger Nuts
Would tiger nuts be a good substitute for Brazil nuts in a salad?
Sliced tiger nuts and chopped tiger nuts would be a good substitute for Brazil nuts in a salad. Both of these tiger nut products will add a lovely crunch and nutty taste to your salad.
I’ll also add: you can also use these in other places you may normally use Brazil Nuts. If you ever want to use tiger nuts in your smoothies, rather than Brazil nuts or other tree nuts, tiger nut butter may be the better choice since it will blend up smoothly.
Are there differences between Spanish tiger nuts and tiger nuts from other countries?
In today’s modern world, you won’t find huge differences in the tiger nuts grown in Spain vs other countries. However, if we were to put on our botany hats, we could talk about soil quality, organic vs non-organic, farming practices, water quality, nutrients in the soil, and so on.
All of these variables will contribute to the overall taste and quality of the tiger nuts (and tiger nut products) that you purchase. Personally, I opt for organic since it’s usually a higher quality product right out of the gate. Yet, as a consumer living in the United States, I’m pretty limited on tiger nut product options. There are only a few suppliers here, so it is what it is. If you live in a place that has a wide range of brands selling tiger nut products, try as many as you can.
You’ll be able to compare the products from different farms to see which ones really taste good to you.
Where’s a good place to purchase tiger nut oil?
Assuming you’re in the U.S. like I am, you can order tiger nut oil from Tiger Nuts USA. In fact, one of the best pieces of advice I can give you: stock up when they’re on sale. As I write this article, the tiger nut oil is currently on sale if I needed some, I’d totally be purchasing 4 liters.
You won’t find most tiger nut products, especially tiger nut oil in most grocery stores. Some health food stores or natural/organic/co-op type grocery stores will sometimes have the products. Some managers can also special order a specific product for you.
For ease though, check out Tiger Nuts USA because in addition to the oil, they offer a great range of tiger nut products to choose from.
Are tiger nuts a good source of protein?
When we look at the health benefits of tiger nuts and all the nutrients they bring to the table, protein isn’t one of them. One serving of tiger nuts usually provides 1 – 2 grams of protein, which in the grand scheme, really isn’t that much.
However, you can combine tiger nut products with other protein rich foods. For example, I once used tiger nut flour as an AIP paleo flour/breading alternative in homemade fish sticks and it turned out great. The fish brings the protein whilst the tiger nuts bring the crunch and a little pop of flavor.
If consuming more protein is a goal of yours, I’d suggest looking at better sources of protein (both plants such as beans, and animal products such as meat, yogurt, and eggs) to create a more protein rich diet for yourself. If you’re allergic to a lot of good sources of protein, consider working with a private chef and/or RD who can create custom meals that meet your specific needs.
Would tigernut flour make good bread?
No, no it will not. At least, not the way I make gluten free, grain free, egg free bread. If you’re not allergic to eggs, then yes, tiger nut flour can make great bread, and you should check out this recipe from Bake It Paleo.
Could I use a blender and nut milk bag to make tigernut milk at home?
Yes, you can use the blender and bag method to make tigernut milk at home. I’ve tested it, and know that you need a very high powdered blender such as a Vitamix. However, you’ll have to make very small batches of milk as to not blow the motor. If you’re able to invest in something like a NutraMilk (especially if you plan to make tigernut milk at home regularly), you’ll have a better yield, and you can make much larger batches in one go.
