If you don’t have tigernut flour in your pantry yet, you are missing out. For many reasons, tigernut is one of my favorite flours to bake with.
It’s nutritionally dense, keto-friendly, and, compared to other flour types, flavorful and sweet, which makes it perfect for sugar-free desserts.
Tigernut flour is gluten-free and lectin-free, and also paleo and AIP-friendly. Grab a bag (or two!) and start baking; I share 20+ tigernut flour recipes to inspire you.
What is tigernut flour?
Tigernut flour is made from ground tigernuts, the small roots of the yellow nutsedge plant (Cyperus esculentus). Despite the name, tiger nuts are not nuts, but root vegetables (tubers).
Tigernuts, also known as chufa, or earth almonds, are widespread across Africa, the Middle East, and the Indian subcontinent, and have been consumed for thousands of years.
To make flour, the tigernuts are dried and ground into a fine powder. The resulting flour is gluten-free, lectin-free, grain-free, and paleo-friendly, making it a popular choice for people with dietary restrictions or those following specific diets.
Tigernuts have a sweet, nutty flavor and a slightly chewy texture. They are also great for making tigernut milk.
Nutrient profile
Due to its nutrient profile, this grain-free flour is considered a healthy alternative to traditional flours. These are the reasons I love including tigernut flour in my diet:
- Fiber content: it’s rich in dietary fiber, which can support healthy digestion, regulate blood sugar levels, and promote a feeling of fullness, aiding in weight management.
- Resistant starch: It contains resistant starch, a type of starch that resists digestion in the small intestine. Resistant starch acts as a prebiotic, providing nourishment for beneficial gut bacteria, and promoting a healthy gut microbiome.
- Nutrient content: It’s a good source of several essential nutrients, including iron, magnesium, potassium, and vitamins C and E. These nutrients play various roles in supporting overall health and well-being.
- Gluten-free, lectin-free, and allergen-friendly: it’s naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease. Additionally, it is lectin-free and not commonly associated with allergies, making it a versatile option for individuals with various dietary restrictions.
- Nutrient-dense alternative: Substituting it for traditional flours in recipes can increase the nutrient density of your meals, adding extra nutritional value to your diet.
Like any plant, tigernuts contain some anti-nutrients, like phytates, oxalates, saponins, and tannins. That’s why diversification and moderation are important. Also, soaking and cooking tiger nuts will remove some of these anti-nutrients.
Where to buy it?
You can find tigernut flour in health stores, or gluten-free sections of some supermarkets (like Whole Foods and Sprouts). If that’s not available to you, your best bet is ordering from online retailers.
How to use tigernut flour?
Tigernut flour has a fluffy, rich, and moist texture, and can be used any way you would use wheat flour. However, for the best results, I recommend always mixing it with other types of gluten-free flour. Here you find a guide to my favorite lectin-free and gluten-free flours.
There are a few ways I use tigernut flour (all my recipes are also sugar-free):
- to bake sugar-free and gluten-free desserts
- to make gluten-free and lectin-free pancakes
- to make muffins, waffles, or savory scones
- to make gluten-free and lectin-free bread
- to bread vegetables, schnitzels, or chicken nuggets
- to add to vegetable or fish cakes as a binder
How to bake with tigernut flour?
Tigernut flour is excellent for baking. It has a nutty, natural sweet taste, and gives desserts a lot of flavor. It also has a great nutritional profile and is high in fiber, so adding it to baking goods will improve their nutritional value.
Since it doesn’t have to be cooked, it can be used in no-bake desserts and smoothies.
While I love it for baking, I never use it alone. Because it has a slightly gritty texture, it must be combined with other flours for best results. In the recipes I will be sharing below, I use tigernut flour mixed with one or more of the below flours:
- Nut flours: almond flour, hazelnut flour, chestnut flour, coconut flour
- Gluten-free grains flour: sorghum, millet, teff
- Root / starchy flours: cassava, tapioca, arrowroot, green banana
If I had to use only two flours, these would be my favorite combinations:
- tigernut and almond flour
- tigernut and tapioca flour
20+ Recipes with Tigernut Flour to Get You Started
We put together this round-up of our favorite recipes using tigernut flour, and we will continue to update it as we create new recipes.
Enjoy! We hope you love them as much as we do!
Keto Crackers with Tiger Nut Flour and Hemp (Vegan, GF)
These keto crackers with tiger nut flour and hemp hearts are crispy perfection! They are made with wholesome, nutritious ingredients and packed with protein, fiber, and healthy fats. Plus, they are so tasty and easy to personalize with your favorite flavors and spices. Eat them with breakfast, soups, and stews, or have them as a healthy, low-carb snack or appetizer.
Make these crackers
Tigernut Flour Cookies with Rosemary and Olive Oil (Sugar-Free, Gluten-Free)
Light and airy, our tigernut flour cookies are a revelation in every bite. Inspired by the traditional Greek melomakarona and Mediterranean flavors, they perfectly blend the robustness of extra virgin olive oil, aromatic rosemary, and dark chocolate richness.
Make these cookies
Gluten-Free Almond Biscotti Recipe (Low-Carb, Sugar-Free)
These sugar-free and gluten-free almond biscotti, made with almond and tigernut flour, are just as good as the original Italian biscotti. Follow the basic recipe or use your creativity to create other flavors. They are easy to make and are a delightful and crunchy sweet treat for your coffee or tea; they are great for entertaining or as a travel snack and make the perfect little gift for your health-conscious friends.
Make these biscotti
Lemon-Blueberry Tigernut Flour Pancakes
Made with tigernut flour and tapioca. These delicious lemon-blueberry pancakes are soft, fluffy, easy to make, and nutritious. Naturally sweet due to the tigernut flour, these pancakes will accommodate many diets, from paleo to sugar-free, gluten-free, lectin-free, and even nut-free.
Make these pancakes
Gluten-Free Pumpkin Bread (Low-Carb)
Embrace the flavors of fall with our gluten-free pumpkin bread recipe. Crafted with a combination of low-carb flours, and with no added sugar, this bread offers a healthier twist without compromising on taste or texture. Its fluffy and moist crumb, coupled with the aromatic warmth of pumpkin pie spice, captures the essence of autumn in every bite.
Make this pumpkin bread
Millet Flakes Chocolate Chip Cookies
Made with tigernut and almond flour, and millet flakes, these chocolate chip cookies are a perfect replacement for oatmeal cookies. Thick, slightly sweet with a touch of dark chocolate and just a hint of sea salt, these cookies are a great accompaniment for a cup of coffee or tea. They are also easy to freeze and thaw. Make a big batch and always have a healthy sweet treat ready when you feel like it.
Make these cookies
Gluten-Free Savory Scones with Prosciutto and Mozzarella
Made with almond, tigernut, and tapioca flour. Cheesy and tender, these gluten-free savory scones with prosciutto and mozzarella are the perfect breakfast with a cup of your favorite tea or coffee. They are rich in protein and healthy fats and only have seven net grams of carbs, making them a nutritious and satisfying meal. Pair with a green salad or soup for a nutritious takeaway lunch.
Make these savory scones
Baked Zucchini Fries with Garlic Sauce (Gluten-Free, Lectin-Free)
Make the most delicious baked zucchini fries with a mix of tigernut and cassava flour. Serve with a garlic sauce for the perfect summer food.
Make zucchini fries
Sugar-Free Sponge Cake with Sour Cherries (Gluten-Free, Low-Carb)
Made with a mix of almond, tapioca, and tigernut flour. Gluten-free and low-carb, this airy and light sugar-free sponge cake with sour cherries is not only delicious but also a healthy sweet treat. It’s easy to make and can be served in so many different ways. You can even make it without the cherries, add whipping cream and other seasonal fruits, and you have the perfect summer cake.
Make this sponge cake
Sugar-Free Carrot Cake (Nut-Free, Gluten-Free)
Made with a mix of nut-free flours: sorghum, millet, tapioca, and tigernut. It’s delicious, moist, fluffy, and super healthy. Give this sugar-free carrot cake a try; you won’t be disappointed. Serve with mascarpone or coconut cream, toasted pinenuts (which are not nuts, but seeds!), and seasonal fruits.
Make this carrot cake
Gluten-Free Chocolate Banana Bread (Sugar-Free, Lectin-Free)
Made with a mix of tigernut and almond flour, this is the best banana bread I’ve ever had. It’s refined sugar-free, gluten-free, lectin-free, and dairy-free. This gluten-free chocolate banana cake is made with green bananas, and it is sweetened with dates and inulin powder.
Make this banana cake
Sweet Potato Breakfast Muffins (Sugar-Free, Gluten-Free)
Made with tigernut and sorghum flour. Looking for a quick, on-the-go breakfast? Or maybe for a grounding and nourishing road snack when you travel? These sweet potato breakfast muffins are all you need. Made with whole ingredients, they are sugar-free, gluten-free, dairy-free, and lectin-free, and they taste delicious without overwhelming you with sweetness.
Make these muffins
Gluten-Free, Sugar-Free Zucchini Bread (Low-Lectin)
Easy to make, healthy, and delicious, this gluten-free and sugar-free zucchini bread is probably the best and healthiest zucchini bread you’ll ever make. Free from both natural and artificial sweeteners, it’s also low-carb. Its soft, moist texture makes every bite feel light and satisfying.
Make this zucchini bread
Gluten-Free German Pancakes Recipe (Low-Carb)
Made with tigernut and tapioca flour. I’m excited to share with you my new recipe for lectin-free and gluten-free German pancakes, also known as Dutch baby pancakes. Because they are so good! These pancakes are not only delicious but also healthy and low-carb, making them a great option for anyone looking for a tasty breakfast treat that won’t weigh them down.
Make this German pancake
Orange Gingerbread Muffins (Lectin-Free, Gluten-Free, Sugar-Free)
These orange gingerbread muffins made with tigernut and teff flour are the perfect cold-weather treat. They smell and taste like holidays, and are soft, light, and super easy to make. If you need a warm, comforting, and grounding treat that is also lectin-free, gluten-free, and sugar-free, you must try these orange gingerbread muffins. You won’t be disappointed.
Make these muffins
Sugar-Free Strawberry Cake with Mascarpone Frosting (Gluten-Free)
Made with tigernut, almond, and tapioca flour. Looking for a delicious and healthy dessert with fresh strawberries to make on repeat all spring and summer? This sugar-free strawberry cake with mascarpone frosting is light and fluffy and has a naturally sweet and nutty, delicate flavor. We love to portion this cake in tapas-size servings, making it a fun and delicious dessert for gatherings and parties. Not only this cake is gluten-free, lectin-free, and sugar-free, but it is also low-carb.
Make this strawberry cake
Healthy Sweet Potato Muffins (No Added Sugar, Gluten-Free)
These healthy sweet potato muffins made with a mix of tigernut and almond flour are fluffy and delicious, the perfect naturally sweet treat. They are gluten-free and lectin-free, and there is no sugar or sweetener added. Rich in healthy fats, high in protein, and nutrient-dense, this is a feel-good, nutrient-dense sweet treat for you and your little ones.
Make these muffins
Gluten-Free Hamburger Buns (Dairy-Free, Nut-Free)
Cassava, tapioca, sorghum and tigernut flour come together to make this easy and delicious gluten-free, lectin-free hamburger bun recipe. This is a multi-purpose dough you can use to make flatbread, pizza crust, and more.
Make these hamburger buns
Sorghum Bread Recipe. Gluten-Free Morning Rolls (No Eggs or Dairy)
These gluten-free sorghum bread rolls are made with sorghum, almond, and tigernut flour, without eggs, dairy, or gums. Warm them, slice them transversely, and dress them with butter, hazelnut paste, and fresh fruits, or make avocado and egg toast. The possibilities are endless.
Make these bread rolls
Hemp Seed Butter Brownies (Vegan, Sugar-Free, Gluten-Free)
Try these hemp seed butter brownies, made with tigernut and almond flour and a handful of other wholesome and healthy ingredients. They are easy to make, vegan, gluten-free, lectin-free, and sugar-free, but nutrient-rich and delicious.
Make these brownies
Easy Banana and Chocolate Sheet Cake (Gluten-Free, Sugar-Free)
Made with a mix of tigernut and tapioca flour, this green banana and chocolate cake is gluten-free, lectin-free, sugar-free, and nut-free. This is my favorite cake to replace ladyfingers when making my lectin-free and sugar-free tiramisu.
Make this sheet cake
Lectin-Free Pancakes with Tigernut Flour and Wild Blueberries
If you adopted a lectin-free lifestyle, but still want to enjoy delicious pancakes on a Sunday morning, this recipe will not disappoint. Fluffy, sweet, and good for you, these lectin-free pancakes are easy to make and require just a handful of ingredients.
Make these pancakes
Double Chocolate Tigernut and Sweet Potato Cake
This chocolate sweet potato cake is decadent goodness, without any nasties. Think of it: is made of pure cacao, dark chocolate, hazelnuts, just a tiny bit of Swerve, coconut milk, hemp milk, tiger nut flour, and sweet potato.
Make this cake
I hope you find this guide to tigernut flour helpful and you are inspired to start cooking!
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About Claudia
Integrative Nutrition Health Coach and Cookbook Author, Claudia Curici is the founder of Creative in My Kitchen, a food and lifestyle blog where she write about her health journey and post original recipes that are always low-lectin, gluten-free, and sugar-free.
