Published: · Updated: by Bea C. | This post may contain affiliate links | 4 Comments
Wondering what is tigernut flour? What does it taste like? Where to buy it? What can I use instead of tigernut flour? Looking for tigernut flour recipes? Find the answers to all your questions in this complete guide to tigernut flour!
Here is a new post in my "ingredient complete guides" series. If you like those, you can also read What is Buckwheat Flour or What is Fleur de Sel to find the answers to all your questions about these ingredients.
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- 💭 What is tigernut?
- 🧾 Tigernut flour nutrition facts and health benefits
- 💬 FAQs
- 🥣 Tigernut flour recipes
💭 What is tigernut?
Tigernut (cyperus sculentus) is actually not a nut, but a small tuber.
Moreover, tigernut is gluten free and grain free.
Which means that people following a gluten free, grain free or nut free diet can enjoy tigernut products.
Last but not least, tigernut is paleo and AIP (autoimmune protocol) compliant!
🧾 Tigernut flour nutrition facts and health benefits
Tigernuts have long been recognized for their health benefits, as they are high in fiber, iron, proteins and magnesium.
💬 FAQs
Where to buy tigernut flour ?
Tigernut flour is very common here in France so we can buy it in all organic food stores. If you live outside of France, availability varies by location.
Generally speaking, health food and specialty shops may carry it (though you might want to check with the store before going on a long hike or drive). You can also find it online.
What does tigernut taste like?
It has a unique sweet and nutty taste.
It also has a gritty/sandy texture. If you don't like the gritty texture, you can use a sifter to give it a finer texture.
What you should also know is that the grittiness varies greatly from one brand to another. So do not hesitate to go online and do a little bit of research on brands available in your area: read the feedback from customers.
Tigernut flour substitute
Almond flour is a good substitute for tigernut flour. If you are not intolerant / allergic to almonds, nor on elimination phase of AIP, you can swap 1:1 tigernut flour with almond flour.
But if you are allergic to almonds or strictly following AIP, I'm sorry to tell you that there are no other 1:1 substitute.
The reason for that is the crumbly texture of tigernut flour that calls for a certain amount of liquid that will be extremely different from what coconut flour calls for. Moreover, whereas tigernut flour is crumbly, cassava flour, on the other hand, is very gummy. Knowing this, if you want to substitute tigernut flour with another flour, you will have to alter the whole recipe which, in my opinion, isn't really worth it, because it won't even taste the same because you won't have the unique nutty flavor of tigernut.
🥣 Tigernut flour recipes
Have you also been wondering how to use tigernut flour? Well don't worry, I got you covered. There are plenty of tasty ways to use it. And since I've started creating AIP and paleo recipes, I can't stop baking with tigernut flour! I'm obsessed with it!!
And as it happens, my tigernut flour baking recipes are super popular! So here are a few of those recipes if you want to try them :
Dessert / sweet snacks recipes
Gluten Free Pumpkin Muffins (Paleo, AIP, vegan)
These Gluten Free Pumpkin Muffins are light, moist and super flavorful. They take 10 minutes to make in just a few shockingly simple steps.
Gluten free Pumpkin Muffins Recipe
Gluten Free Banana Blueberry Muffins (vegan, paleo, AIP)
Super easy to make and delicious banana blueberry muffins.
Gluten Free Banana Blueberry Muffins Recipe
Apple Cinnamon Muffins (gluten free, vegan, paleo, AIP)
Delicious and moist apple muffins that are super easy to make!
Gluten free Apple Muffins Recipe
Banana Carrot Muffins
Super easy to make and delicious banana carrot muffins.
Banana Carrot Muffins Recipe
Fudgy Vegan Brownies (gluten free, AIP, paleo)
These super easy fudgy brownies are delicious and require only 5 ingredients!
AIP Brownies Recipe
Coconut free Banana bread (AIP, paleo, vegan)
A delicious and easy way to use up some overripe bananas!
AIP Banana Bread Recipe
Gluten free Gingerbread Loaf (vegan, paleo, AIP)
A super easy and allergy friendly holiday treat.
Gluten free Gingerbread Loaf Recipe
Crispy Gingerbread Cut Out Cookies (paleo, vegan, AIP)
No need for you to miss out on holiday treats with this easy recipe.
Crispy Gingerbread Cookies Recipe
Heart Shaped Chocolate Cakes (AIP, paleo, vegan)
Mini Heart Shaped ChocolateCakes with no dye pink frosting to show your love on any special occasion.
AIP Heart Shaped Chocolate Cakes Recipe
Carob zucchini bread (Coconut free, AIP, paleo)
A super easy coconut free and gelatin free AIP dessert.
AIP Zucchini Bread Recipe
Coconut Banana Bread (vegan, paleo, AIP)
A super easy banana bread recipe with coconut oil and shredded coconut.
AIP Coconut Banana Bread Recipe
AIP Pie Crust
This AIP pie crust recipe is easy to make. Made with tigernut flour, it will be perfect for all your sweet pies (apple pie, pumpkin pie...)
AIP Pie Crust Recipe
Savory recipes
Gluten free no yeast biscuits (dairy free, vegan, paleo, AIP)
A super easy gluten free and yeast free recipe.
Gluten free no yeast biscuits Recipe
Chicken (or Turkey) Muffins
Savory muffins made with leftover roasted chicken or turkey.
Chicken muffins Recipe
Savoury Zucchini Muffins (Vegan, gluten free)
Those savory muffins are perfect for a meal on the go.
Gluten-free Savoury Zucchini Muffins Recipe
Sweet Potato and Bacon Muffins (AIP, paleo)
Those easy to make savory muffins are perfect for an on the go meal
Sweet Potato Muffins Recipe
Zucchini and tuna bread (Gluten free, AIP, paleo)
A super easy savory zucchini bread recipe.
AIP Zucchini and Tuna Bread Recipe
AIP Cornbread with olives
An AIP compliant version of cornbread.
AIP Cornbread with Olives Recipe
Basil Pesto Without Pine Nuts
No need for pine nuts to make a delicious basil pesto! This pesto without pine nuts is super easy to make and ready in 5 minutes!
Basil Pesto Without Pine Nuts Recipe
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Reader Interactions
Comments
Lisa Daniel Rollins
I don't have a sifter but have whisks. Will whisking the tigernut flour function like sifting and decrease the grittiness of the tigernut flour. My digestive system loves the tigernut flour, but I don't enjoy the gritty texture. Thanks!
Reply
gohealthywithbea
Bonjour Lisa. No the purpose here is really to get the flour to a finer texture. So you need to sift it, whisking won’t do any good in this particular situation. But I have to admit that I have done it only once, because this flour is so expensive that, even though I’m not the biggest fan of its grittiness I don’t see myself throwing away what stays in the sifter. (And also it takes extra time, and I’m way too lazy for that ????). So in the end I just use it how it is. But from what I've heard (can't tell because I've only used one French brand so far) the brand makes a huge difference in the grittiness. I would love to help you out on choosing the right brand but most American brands are not delivered here in France so I can't test them for you.
Reply
Christa Paul
I’ve been baking with tiger nut flour for some time and have found that the brand makes all the difference. Two brands that I love are Pamelas and Anthony’s - they are both finer and less gritty than some of the other brands. They can both be purchased on Amazon.
Thanks for the recipes Bea! I’m excited to try them!
Reply
gohealthywithbea
Tank you for your comment. Yes, you are right, the brand does make all the difference. Although I haven't tested it myself because it is not sold here in France and they don't deliver here, I have heard very good things about Anthony's tigernut flour. From what I have heard Anthony's is not gritty.
