Tigernut flour is one of many grain-free flours that I just love. Whilst it is also a gluten free flour, it goes a step further in helping those who need to eliminate all grains. Plus! If you have seed, peanut, and/or nut allergies, I personally think these tiny tubers are a miracle ingredient and make for amazing tigernut recipes. Let’s take a deeper look as to why, and what you can do with your small but mighty tiger nuts.
Before we jump in, one quick note: tiger nuts are not tree nuts and are poorly named. If you have a tree nut allergy, you can eat tiger nuts.
First, What are Tiger Nuts?
Tiger nuts are little tubers, a type of vegetable that grows in the ground, and are very popular in Spain and the Middle East. They’re hard, almost like a pebble, and round in shape, but a bit rough looking (so not a perfect sphere like caviar). They have a natural sweetness, are a good source of Vitamin E, and are also a great resistant starch 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 cake, so know that your baked goods may have a high fiber content.
Whilst tiger nuts can be a great source of fiber, there are some who can’t eat tiger nuts safely due to the resistant starch content. If you’re a healthy eater with no underlying health conditions, you’ll probably be fine to bake with tiger nut flour regularly. For some of you, you’ll want to consult your medical team to see what a good starting point would be for you, how often to increase the amount you consume, and what your overall limits of consumption would be.
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.
Tiger Nut Flour: A Wonderful Alternative to Use in Gluten & Grain Free Baking
If this is your first time using tiger nut flour, one of the best things I can tell you is that it’s great in a cookie recipe. In my opinion, free-from cookies are the easiest way to get started with new ingredients since they’re very forgiving. I have several cookie recipes on my membership website RAISE that use tiger nut flour. All of my taste testers love the final taste and texture that tiger nut flour brings to the table.
For those who follow the Paleo or AIP diet, tiger nut products should have a permanent place in your pantry, as they’re incredibly versatile and can lend themselves to a wide range of recipes. You can sometimes find tiger nut products in a natural food store, but I’ve found that ordering online is the easiest way to get the range of products I like to use.
Different Ways to Purchase Tiger Nuts
First, know that you can purchase several forms of tigernuts (like almond or coconut). I used to purchase from Organic Gemini, but now that they’re no longer in business, I’ve been getting my tiger nuts from Tiger Nuts USA. Jack is seriously so nice to talk with. Here are the different forms of tiger nuts you can purchase:
- Tiger Nut Flour (I sometimes buy this from Anthony’s Goods as well)
- Sliced Tiger Nuts (think sliced almonds)
- Peeled Tiger Nuts (these are whole tiger nuts with most of the outer layer removed)
- Tiger Nut Oil (think olive oil, but tiger nuts)
- Whole Tiger Nuts
- Chopped Tiger Nuts (a great way to add texture to different recipes or use as a topping for things like smoothie bowls and pudding)
- Tigernut Butter (an excellent replacement for almond butter, peanut butter, etc. in recipes)
I’ll tell you this upfront: there’s quite a bit of extra cost for tiger nut oil and tigernut butter, but, if it’s your only option, it’s worth every penny and then some. Purchasing Tip: If you plan to use tiger nut oil regularly, purchase it in bulk. Tiger Nuts USA has a bulk option, and sometimes the oil is on sale. When it is, I usually purchase 4 large containers.
Different Ways to Use Tiger Nuts
OK, you may have purchased a bag of tiger nut flour because a recipe developer like myself couldn’t stop saying enough good things about tigernuts. Now the question is, what on Earth do you do with it? Well, there’s a lot of basic things you can make with a bag of tiger nut flour, but from there, you can branch out. Let’s take a look at the overarching ways to use tiger nuts (not just the flour):
Tiger Nut Milk
You can use this as a 1:1 substitute for other dairy free plant milks such as rice milk, almond milk, and soy milk. When I make this at home with my NutraMilk, I also strain my milk thru a fine mesh sieve because I’m not a fan of the tiny particulates in the milk. This doesn’t have an impact on its function.
What you do need to know is that if a specialty milk is called for, such as 2% cow’s milk or full fat coconut milk, it’s not a 1:1 substitution and you’ll need to do the math and use additional ingredients.
I’ve used tiger nut milk to make ice cream, smoothies, as a milk substitute in baked goods, in pancakes, waffles, and anywhere else milk has been called for. I’ve tried to use tiger nut milk in some savory situations and personally, I’m not a fan. I encourage you though to try different combinations to see how you like the performance of tiger nut milk.
Tip: I make my milk with water, whole tiger nuts, organic vanilla extract, and a little salt (corn free sea salt of course). Your water doesn’t need to be warm water to make the milk. I’ll also add this, I like to boil my whole tiger nuts for a long time and let them simmer in warm water (then cool completely) before making my milk. I’m convinced that this makes the milk better, and gives it a sweet taste in the end. Who knows if I’m right though since I’m the only one that drinks it around here.
Baked Goods
That bag of tiger nut flour you purchased can be transformed into some of the most delicious baked goods you’ve ever had including cookies, cake, bars, and a lot more. I will warn you though, tiger nut flour, in my opinion, performs better in sweet baked goods rather than savory baked goods. That’s not to say it can’t be in a savory baked good, but it can’t be the star of the show, rather, it needs to win the award for best supporting actor.
One good thing about tiger nut flour is that in a pinch, it can be used as a standalone flour in gluten free and grain free baking, something I don’t normally encourage. When you have a solid flour blend, the final results are much better. Now, if you do need to use tiger nut flour on its own, make sure you manage your expectations. Your final baked goods will be MUCH more delicate, and have a very distinct taste. If you’re aiming for a chewy texture on let’s say cookies, without the right combination of ingredients, you just won’t get there.
My personal fave flour combination in grain free baking is cassava flour + tiger nut flour + arrowroot. I’ve been able to make some of the most amazing baked goods with this combination that are safe for many around the world.
Breakfast Foods
Tiger nut flour is a great addition to pancakes, waffles, and other breakfast foods that require a flour. In these scenarios, I’ve compared working with just tiger nut flour and creating flour blends. Here’s what I can tell you.
Standalone, tigernut flour has a distinct taste and some grittiness not everyone will enjoy. Additionally, if you’re free from a lot of ingredients like I am, you’ll have a bit of a learning curve. For example, tigernut pancakes without eggs etc., take some finessing when you cook them. In fact, sometimes it’s better to start them on the stovetop and finish them in the oven. Waffles are a bit better because of the way a waffle iron heats the batter, but you still have to manage your expectations.
For those who are looking to sprinkle some healthy fats into their morning routine, a little chopped tiger nuts and chia seeds in your yogurt can go a long way. These ingredients can also add a really nice texture to your yogurt. You can take this a step further and drizzle in honey or maple syrup, and add some fresh fruit.
I’ve also seen tiger nut “protein powder” that’s sold like a smoothie mix. I’ve personally never used this, and honestly wouldn’t. There’s a certain texture about some tiger nut products that aren’t appealing to me in specific situations, and that’s one of them. If that’s your jam though, try it out and let me know how it goes since I don’t know many people who love tiger nut products like I do.
Tiger nut oil can be a great component in your waffle recipes. Waffle recipes differ from pancake recipes in that they call for oil (there are a few other differences, but that’s the biggest one). I’ve made loads and loads of waffles with tiger nut oil.
Pastry
If you’re a fan of any type of free-from pastry, look to tiger nuts to add a really interesting flavor profile and layer to your pastry pieces. I use tiger nuts to mimic hazelnuts in high-end pastry creations, and my most recent creation was an absolute home run. In that particular piece, I used tiger nut flour and oil to make a very crunchy cookie base. I also made a chocolate tiger nut cake, and used chopped tiger nuts to have a bit of a crunch in between two of the layers.
I’ve also used tiger nuts in other pastry creations just to show that it can be done. High-end pastry is often filled with tree nuts and I’m on a mission to show people that you can have elegant desserts without major allergens.
Tigernut Granola & Granola Bars
If for some reason you can’t have oats, you can make a faux granola or even a trail mix using tiger nut products. You’d want to use a combination of sliced and chopped tiger nuts, and also use some tiger nut flour (as a baked component). Additionally, you can use tiger nut butter and honey or maple syrup as part of a baked granola creation.
I’ve actually made baked tiger nut granola bars and let me tell you. I had a free-from friend try them, and said friend went WILD. Said they were some of the tastiest granola bars they had ever eaten, and it was all tiger nut based.
Related: Tigernut Flour Substitute
How to Store Your Tiger Nut Products
Most tiger nut products are at their best when stored at room temperature, however, there are times when you’ll want to keep your product in the fridge.
Whole tiger nuts, sliced tiger nuts, peeled tiger nuts, and chopped tiger nuts should always be stored at room temperature. Tiger nut oil, unless you need it to be hard like a weird spread, should be stored at room temperature. Tiger nut oil specifically, in my opinion, is the most susceptible to cold weather. I have a range of oils in one area of my kitchen and when the temperature drops, the tiger nut oil is always the first to respond.
Tiger nut flour is hit and miss. Normally, flour is stored at room temperature. However, some tiger nut flour is prone to developing mold. Whilst I’ve never personally experienced this, I know that others have. However, I also think when you purchase low quality tiger nut flour, or flour that’s close to the expiration date, this is more likely to happen. To avoid this, some people feel their best bet is to always store their tiger nut flour in the fridge.
Tigernut Flour Recipes to Bake
These are some of my all time fave tigernut recipes to bake, and my kids love them as well.
- Chocolate Chip Cookies (Vegan, Top 9 Free, Seed Free, Palm Free)
- Tiger Nut Ginger Cake Recipe (cinnamon free, but leans into warm fall flavors)
- Tiger Nut Orange Cake
- Chocolate Chia Tigernut Muffins (makes for a great snack)
- Tiger Nut Cookie Crust (great for small pies)
- Amazing Tigernut Muffin Recipe
- Chocolate Tiger Nut Cake Recipe
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Tigernut Recipes Featuring Different Tigernut Products
Remember, tiger nut flour isn’t the only product to enjoy. Here are more tigernut recipes I love making.
- Tiger Nut Milk
- Peach Salad Dressing (tiger nut oil is awesome in homemade salad dressings)
- Horchata Tiger Nut Ice Cream
- Nut Free, Seed Free Chocolate Tiger Nut Spread (faux Nutella)
- Tiger Nut Chocolate Pancakes
- Grain Free Paleo Pancakes
- Paleo Mini Doughnuts
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The Dos & Don’ts of Tigernut Flour
Here are just a few tips I want to share with you about tiger nut flour. As someone who has been baking with it for well over a decade, I hope you can learn from my various experiments.
- Don’t swap tiger nut flour 1:1 for other flours such as almond flour, tapioca flour, coconut flour, etc.
- Do pair tiger nut flour with another flour such as cassava flour or arrowroot.
- Don’t make a yeasted bread loaf using mostly tiger nut flour. It just won’t work. Another shape may work, but a traditional loaf of bread isn’t on the menu unless you can have eggs.
- Do use a blend of tigernut flour and something else such as cassava flour + arrowroot for a more well rounded finished product.
- Don’t swap tigernut flour 1:1 for something like rice flour, wheat flour, or an all purpose flour. Whilst this is a great gluten-free flour, it’s a very special gluten-free flour and has a somewhat narrow scope of use.
- Do use tiger nut flour in sweet recipes. For best results, you’ll want to avoid savory applications such as savory sauces and gravies.
How to Use Tiger Nut Flour In Your Dry Ingredients
I’m going to give you a few very specific examples on how I use tiger nut flour. As a recipe developer with a very specific set of baking skills that are generally focused on free-from baking, that’s how we’re going to look at this.
Tiger Nut Flour as the Main Attraction
When you wan your goods to scream I am tigernuts hear me roar, you’ll use 80 – 85% tiger nut flour and the rest will be arrowroot to balance out the blend a little bit. Overall, your goods will taste of tiger nut, but may have a little bit of graininess unless you’ve re-blended your flour to be superfine.
Tiger Nuts as a Supporting Flour
When you’re making a really good gluten free or grain free flour blend where tiger nuts are there to support the show, I find that about 30% of your flour blend can be tiger nut flour.
If you’re baking with cassava flour, AND you’re egg free, it’s beyond critical that you use something like tiger nut flour to cut the cassava flour. Without the cut, in egg free baking, cassava flour will absolutely let you down.
How to Use Tiger Nut Milk & Tiger Nut Oil In Your Wet Ingredients
Before you reach for tiger nut oil, the first thing you need to know is that it performs like no other oil in grain free baking. In fact, take a look at this picture. The ONLY difference is one used organic extra virgin olive oil and the other used organic tiger nut oil. Let me tell you: the olive oil version was beyond disgusting and the tiger nut oil version ate like a dream come true.
Never in all my baking (and I’ve done a lot) have I seen an oil make such a drastic difference in baked goods. So, when I say tiger nut oil is worth every penny, I really mean it.
For tiger nut milk, you can use it 1:1 in place of any other dairy free milk or mammal milk in a recipe, so long as the recipe doesn’t call for a special type of milk (2% etc.). Personally, I like to make large batches of tiger nut milk, then freeze it in smaller bottles so I can grab what I need each time. This cuts down on dishes in the long run since I make a LOT in one go.
Tools I Like to Keep on Hand
There are a few tools that I’m always using when tiger nuts are involved. Those include:
- NutraMilk (I can’t say enough good things about this)
- Parchment Paper (never have to prepare a baking pan)
- Stand Mixer
- Heavy Duty Spatula
- Cake Pans (metal and silicone)
- OKO Cookie Dough Scoops
- Baking Tray/Baking Sheet
Ingredients I Often Use Alongside Tiger Nuts
Here are some of the ingredients that are always out when I’m creating new tigernut recipes. These would be great to keep on hand in your pantry:
- Apple Cider Vinegar
- Tiger Nut Oil (extra virgin olive oil is another great option, but I don’t suggest avocado oil)
- Maple Syrup
- Maple Sugar (you can also use coconut sugar or date sugar, both of which are also granulated sweeteners)
- Cassava Flour (truly one of my favorite flours for grain free baking)
- Palm Shortening (a great corn free alternative to baking with dairy free butter)
- Arrowroot
- Corn Free Baking Powder
- Baking Soda
- Truly Corn Free Sea Salt
Answering Your Questions About Tigernut Recipes
Can I make tigernut milk using my food processor?
I don’t suggest making tiger nut milk in a food processor since the motor isn’t designed for that type of use. Tigernuts are pretty hard, and if you look at the base of a Vitamix, heavy duty food processor, and NutraMilk, you’ll see quickly why I suggest the NutraMilk. It’s got a big beefy motor designed for extended use, and it’s strong enough to process tiger nuts.
I did test it in my Vitamix once, and it works, but you have to make a small batch so you don’t blow the motor.
What can I do with tigernut pulp after I’ve made tigernut milk?
With the leftover pulp I personally like to treat it like a really coarse flour. Once, I made the most amazing “pie crusts” using the pulp that I had dried and sifted. My goodness if I could go back in time and eat those again….
Honestly, that’s the best use of the pulp: dry it and treat it like a coarse flour.
Where’s a good place to purchase tiger nuts?
These amazing small root vegetables can sometimes be found at your local health food store, but I’ve personally had the best luck purchasing tiger nuts online. You can tiger nut flour from Tiger Nuts USA and Anthony’s Goods. However, Tiger Nuts USA are the only ones that I know of currently offering a full range of tiger nut products online.
Would tiger nut flour be a good choice for edible cookie dough?
Honestly, no. If you have access to other gluten free and grain free flours, I’d start there. Tiger nut flour would be a great component in an edible cookie dough, but shouldn’t be the star of the show. Unless! If you’re allergic to tree nuts and want an overtly nutty flavor, then it can be the star.
Tiger nut flour has a very distinct taste and texture, and whilst the flour for an edible cookie dough is toasted first, I’d still be wary. Personally, I’d do something like cassava + tiger nut + oat to make a better blend for an edible cookie dough.
Is tigernut butter a good substitute for coconut butter?
No, tigernut butter and coconut butter are in two different ball parks. In fact, one is baseball (which I love) and one is football (which I know nothing about). Tigernut butter has a limited range of use, and coconut butter does as well. However, the two are not interchangeable for taste and texture.
Tigernut butter is very loose at room temperature when compared to the hardness of coconut butter at room temperature. Now, if this is for a heated application, you may get away with the substitution, but remember, they taste incredibly different, so manage your expectations.
When making chocolate tiger nut recipes, can I use cacao powder in place of cocoa powder or carob powder?
You should know that where taste is concerned, these are three distinct ingredients, and where function is concerned they’re not 1:1 substitutions for one another. Cocoa powder has a less pungent taste, but also has been altered from the Dutch processing. Cacao, whilst a more natural product tends to absorb liquids differently.
I’d suggest finding a recipe that starts with cacao powder so you’re not trying to tweak things too much.
Is tiger nut oil a good substitute for coconut oil?
Usually no, but it depends on the application. What’s important to know is that coconut oil is solid at room temperature whilst tiger nut oil is liquid at room temperature. Here’s why that matters. If we were to take a vegan raw cheesecake as an example, coconut oil is often a critical ingredient in creating the creamy mouthfeel and the set texture. If you were to use tiger nut oil instead, it wouldn’t be able to stand up as it does.
On the other hand, if we were to take a granola recipe that called for coconut oil you’d have better luck substituting tiger nut oil. Also know that in cooking recipes (think stovetop), you can absolutely swap the two. In baking and specialty projects though, you’ll have to be a lot more mindful.
