9 Paleo Tigernut Flour Recipes + Pros, Cons - My Natural Family (2024)

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I have 9 of the best tigernut flour recipes right here for your convenience - but what is it anyway? Well, that is a very good question. A tigernut is a small root vegetable that is native to northern Africa or the Mediterranean and is actually nut-free.

So to keep you from wondering - no it isn't a nut-like its name implies, it is a root. Because Tigernut is not a nut or grain, it is a good option for people looking for some diversity that eat gluten-free or Paleo. For people who are also allergic to nuts, it is a great option because it also adds protein to your diet.

9 Paleo Tigernut Flour Recipes + Pros, Cons - My Natural Family (1)


  • Is a prebiotic, which is great because it helps feed the good bacteria in your tummy
  • Is high in protein
  • Is high in iron, zinc, potassium, magnesium, and vitamins C and E
  • Can generally be used at a 1:1 ratio when adapting recipes with this flour.
  • Generally turns out like "normal" flour
  • Is high in fiber; they contain 40 percent of the fiber you need each day.
  • Has a slightly sweet flavor, plus a somewhat nutty flavor, so it is good for baked goods because you can add less sugar.
  • Works well in combination with other flours and starches like almond flour *, coconut flour *, oat flour * and arrowroot starch * etc.
  • Has a crunchy, sweet texture and flavor it is good in baking recipes like pie crusts and cookies, brownies or pancakes.


  • It can be hard to find and can be expensive (like three times the cost of some other Paleo flours).
  • Some people think it has the texture of sand with soft things, like pancakes, but they don't notice it with things like cookies.
  • The high fiber content can cause problems for some people.


It seems to be a really good option as an alternative grain-free or Paleo flour. I haven't tried it yet but I plan to soon. How about you, have you tried any of these recipes? If not, when you do try it, let me know how it turns out because I would love to know how you like it.

1.Tortillas - Eat Beautiful

Tapioca Flour * - Coconut Oil

Tortillas can complete a meal a lot of the time. With this recipe, you can make wraps or any Mexican dish you like. Wraps are good for lunch, dinner or even breakfast. The best thing about these wraps is you don't have to roll them out. You can make 6 tortillas without too much work. They are rich in resistant starch, complex carbs which means they are good for blood sugar levels, energy and super healthy for digestion.

2. Cassava Brownies - Create Delicious

Applesauce - Maple Syrup * - Palm Shortening * - Vanilla - Cassava Flour * - Carob Powder - Baking Soda

These brownies are fudgy and sweet and bit cakey because the cassava flour helps with the texture. They would be yummy with a big glass of coconut milk. You'll really want to try making these.

3.Homemade Teddy Grahams - Purely Twins

Flax Meal * - Cinnamon - Coconut Sugar * - Coconut Oil - Coconut Milk *

The twins grew up eating Teddy Grahams for breakfast a lot of the time. Since they can't eat them anymore and really miss them they decided to make a Paleo version they can eat and share with all of us. The ingredients are on the mom-approved list. They are easy to make in just 13 minutes. What a yummy treat!

4.Carrot Cake with Whipped Coconut Frosting - Heart Beet Kitchen

Coconut Flour * - Cinnamon - Ginger - Lemon Juice - Coconut Milk - Applesauce - Maple Syrup - Carrots - Raisins - Gelatin Eggs - Coconut Flakes

If you've been craving sweets, this carrot cake with hit the spot. The cake has just enough sweetness from the maple syrup, the golden raisins, and the spring carrots.

While it's baking the smell of ginger, cinnamon, and cloves through the air and brings all of the classic flavors together in each forkful. It's topped with toasted coconut flakes and whipped coconut milk frosting.

5.Deep Dish Salted Chocolate Chip Cookie - The Roasted Root

Coconut Sugar - Maple Syrup - Eggs - Cinnamon - Dark Chocolate Chunks

These gluten-free and Paleo chocolate chip cookies are made in a cast iron skillet, deep dish style. They are basically the best display of good you've ever eaten. Seriously, they have that crunchy edge with the soft middle and lots of chocolate chunks to make your day.

6. Pumpkin Bars - Create Delicious

Bananas - Pumpkin Puree - Coconut Oil - Maple Syrup - Coconut Flour

I think it's always pumpkin season. Growing up I didn't realize there was such a thing. We ate pumpkin whenever we felt like it. So, you can too.

My mom always had pumpkin in the freezer she put into bags and froze when she had extra pumpkin from the garden. These pumpkin bars are like a pumpkin pie with all the spicy flavors but without all the work and mess. It only takes 10 minutes to throw them together.

7. Pancakes - The Roasted Root

Eggs - Almond Milk - Tapioca Flour *

Some people think that Tigernut flour is much easier on the digestive system than coconut flour and almond flour. When it's combined with tapioca flour the texture of the baked goods is quite similar to whole wheat flour.

Gluten-free pancakes can be a challenge but these pancakes turn out tender, fluffy, chewy, and soft. They have sort of a nutty flavor and have very few ingredients. They hold together well and are quite easy to flip over. They take the same amount of time to prepare as regular pancakes.

8.Strawberry Rhubarb Crumble - Sweet Treats

Arrowroot Flour - Maple Syrup - Strawberries - Rhubarb - Maple Sugar

This rhubarb crumble can be made in a regular size baking dish. But these are made in mason jars to make it easy for portion control.

You see, some people have trouble knowing when to quit scooping. These neat little jars make it possible to freeze them too, the lids come in handy for that. Then you have a nice little dessert all ready and waiting for you when you need it.

9. Pumpkin Cookies - Real Everything

Cassava Flour - Cinnamon - Ginger - Palm Shortening * - Honey - Pumpkin Puree - Egg



9 Paleo Tigernut Flour Recipes + Pros, Cons - My Natural Family (2)

9 Tigernut Flour Recipes Plus Pros and Cons

★★★★★5 from 2 reviews

  • Author: Rebecca Baron
  • Prep Time: 30 minutes
  • Cook Time: 30 minutes
  • Total Time: 60 minutes
  • Yield: 4
  • Category: Flour
  • Cuisine: American
  • Diet: Gluten Free
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I have 9 of the best tigernut flour recipes right here for your convenience - but what is it anyway? Well, that is a very good question. A tigernut is a small root vegetable that is native to northern Africa or the Mediterranean and is actually nut-free.


  • tiger nut flour


Pick out a few to try today!


  • Calories: 200

Keywords: tigernut flour recipes

9 Paleo Tigernut Flour Recipes + Pros, Cons - My Natural Family (2024)


Is tigernut flour better than almond flour? ›

No one flour is better than the other, it's just personal preference. However, the positives to tigernut flour are that it's lower in hard to digest fiber like coconut flour, less starchy than cassava flour, and unlike almond flour, it's actually nut free.

Is tiger nut flour Paleo? ›

Tiger nut flour is a starchy powder made from root vegetables, and not nuts as its name implies. This means that those with nut allergies as well as those adhering to low-carb, gluten-free, and paleo diets can enjoy tiger nut products.

Is tigernut flour good for you? ›

As a Super Food, Tiger nut flour is rich in calcium, phosphorus, sodium, potassium, iron and zinc, vitamins C and E and folic acid, as well as unsaturated fats and proteins. It is low in carbohydrates, which makes it ideal for Paleo and Ketogenic diets, and is high in fiber and antioxidants.

How long can tigernut flour last? ›

Freshly ground tigernut flour will not stay fresh for long and must be kept in an air-tight container in a cool, dry place and used within 3 days. For longer periods we recommend storing freshly ground tigernut flour in the fridge for up to one month or freezer for up to 3 months.

Does Tigernut flour raise blood sugar? ›

The high insoluble dietary fiber found in the flour made from Tiger Nuts can help diabetics stay healthy and regulate their blood sugar. So finally you can eat healthy snacks while keeping your blood sugar in check!

Is Tigernut flour high in histamine? ›

Tigernut Flour is likely suitable for a low histamine diet. Tigernut Flour is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers. Your reaction to tigernut flour may be different than someone else's.

What does tiger nut do in a woman's body? ›

From improving digestion and managing weight to boosting fertility and enhancing skin health, these small but mighty tubers are an excellent addition to any diet. With their high fiber, protein, and healthy fat content, tiger nuts can also help prevent chronic diseases like heart disease and diabetes.

Is Tigernut flour high in oxalates? ›

The oxalate content of high quality cassava-tigernut flour blends ranged from 0.12 6 0.01 to 0.83 6 0.03% while that of the extrudates ranged from 0.11 6 0.01 to 0.63 6 0.11%.

Does Tigernut flour have lectins? ›

Types of lectin-free, gluten-free flours

The root flours: cassava, tapioca, arrowroot, tigernut, sweet potato.

Can I eat tiger nut everyday? ›

In addition, tiger nuts also contain a significant amount of polyphenols, which have antioxidant, anti-inflammatory and antihypertensive properties. It has been demonstrated that the consumption of a small daily serving of tiger nuts is beneficial for our health.

Is Tigernut high in lectins? ›

Luckily, tiger nuts are not actually a nut and tiger nut allergies are uncommon, so they can be sent in a lunch bag to your child's “peanut and tree nut-free” school. Their lectin content is also significantly lower than tree nuts, similar to other tubers such as sweet potato, yucca (cassava), and taro.

Is Tigernut flour a prebiotic? ›

One of my favorite benefits of TigerNut flour is that it is an excellent source of prebiotics or resistant starches. If you have never heard of prebiotics, I am sure you are not alone. Prebiotic fiber is resistant to digestion so it reaches the colon undigested.

Why is my Tigernut drink slimy? ›

Q: I made tigernut milk, strained it and loved it but within a couple of days it turned into a gelatinous mess in the jar. Why does it do that? it's all the fiber and resistant starch absorbing water. harmless, but slimy.

Can you eat raw tigernut flour? ›

I've been baking up a storm with TigerNut flour, and I was licking some batter I had used for a cake when I realized that unlike many flours, TigerNut flour is perfectly delicious and edible on its own — without any baking involved.

Can Tiger nut be refrigerated? ›

To maintain the quality during storage, tiger nuts, like other root and tuber crops, can be refrigerated (Ravi, Aked, & Balagopalan, 1996).

Which nut flour is healthiest? ›

Almond flour.

Known for its high levels of protein, healthy fats, and fiber, almond flour helps you feel more full and satisfied. It also prevents changes in blood sugar after a meal.

What is the most nutritious nut flour? ›

Almond flour is a popular alternative to traditional wheat flour that's low in carbs, packed with nutrients and has a slightly sweeter taste. Almond flour may also provide more health benefits than traditional wheat flour, such as reducing “bad” LDL cholesterol and insulin resistance ( 1 , 2 ).

Can tigernut flour replace almond flour? ›

Substituting Tigernut Flour for Almond Flour in Recipes

If you are looking to substitute Tigernut Flour for Almond Flour in a recipe, it is essential to consider the taste and texture differences. Tigernut Flour has a natural sweetness and coarse texture, which can alter the overall flavor and consistency of the dish.

What flour is better than almond flour? ›

Oat flour is lighter than almond flour and can make baked goods light and fluffy with a subtle nutty flavor. Compared to almond flour, oat flour is higher in carbohydrates but lower in both calories and fat. Oats are a good source of soluble fiber.

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