79 AIP Tigernut Flour Recipes and Cool Ways to Eat Tigernuts
If you’re in search of AIP tigernut flour recipes or tigernut recipes in general, you’ve come to the right place. Below, I’ve gathered my favorite tigernut flour recipes from talented recipe developers across the web. From tigernut cookies to pancakes to breads to tigernut butter and tigernut milk, I’ve got you covered.
Tigernuts and tigernut flour are some of my favorite AIP-friendly ingredients to bake with. I love their versatility and ability to provide a nut-like option to the AIP diet as well and so many great options for AIP baked goods. Their possibilities are endless. Tigernuts provide a good option for nut lovers to enjoy while abstaining from nuts.
Are Tigernuts AIP Compliant?
Yes. Tigernuts are little tubers or root vegetables that originally came from Northern Africa and the Mediterranean. As such, they are not a nut, so they are completely AIP compliant.
Benefits of Tigernuts
These little root vegetables are rich in vitamins and minerals like calcium, zinc, phosphorus, potassium, magnesium, vitamin E, and folic acid. Similarly, they are a great source of resistant starch which acts as fermentable fiber. This is important because resistant starches help to feed good gut bacteria. These bacteria produce short-chain fatty acids like butyrate which are very important for gut health. (1) You can read more about short-chain fatty acids and gut bacteria here.
What is Tigernut flour?
Tigernut flour is a fine powder made by grinding up tigernuts. It tastes similar to almond flour and creates a similar texture to almond flour in baked goods. Also, it can be substituted 1:1 for wheat flour in baked goods recipes.
Tigernut and Tigernut Flour Recipes for Breakfast
Easy Apple Mango Tigernut Granola, Food Courage
This awesome tigernut granola is grain-free, nut-free, and AIP friendly. It’s so crunchy and satisfying, you won’t miss the grains or the nuts.
Easy Apple Mango Tigernut Granola, Food Courage
Apple Cinnamon Tigernut Pancakes, Tigernut Mama
These fluffy apple cinnamon pancakes fit the breakfast bill with a simple satisfying recipe.
Paleo Tigernut Waffles, Food By Mars
These lovely waffles are relatively low carb and come together with a handful of simple ingredients in just 15 minutes.
Grain-Free Porridge with No-Nut Butter, Little Bites of Beauty
This gorgeous, colorful breakfast bowl is filled with brightly colored fruits, a collagen protein boost, and uses tigernut flour in a no-nut butter topping.
TOTALLY AWESOME Jaffa Tigernut Granola (AIP/Paleo), Joanna Frankham
Granola is such a satisfying breakfast staple. This one is made with a few simple ingredients and is perfect for breakfasts and snacks.
Orange Cranberry Tiger Nut Biscotti, It’s All About AIP
This is a fantastic recipe if you're just needing something yummy to dunk in your morning tea or coffee (whether it be regular or chicory root).
AIP Toasted Coconut Pear Granola, Food Courage
This AIP Granola contains a hidden veggie, the parsnip. It's super tasty and you'll never know they're there.
AIP Tigernut Snacks
AIP Tigernut Trail Mix (Paleo, Vegan), Food Courage
If you’re looking for a simple, healthy, homemade trail mix recipe, this is it. It takes less than 5 minutes to throw together and works great as a snack or on-the-go breakfast.
Tigernut Butter Stuffed Dates (AIP, Paleo), Thriving on Paleo
Tigernut butter and dates are the perfect AIP snack. This one comes together quickly with a 30-second tigernut butter recipe and yummy toppings.
Tigernut Butter Stuffed Dates (AIP, Paleo), Credit: Thriving on Paleo
AIP Paleo Cassava and Tigernut Flour Honey Graham Crackers, Beyond the Bite
Having AIP graham crackers at your disposal while doing AIP can only be valuable. These are a must-try.
AIP Tigernut Tortillas and Breads
Happy Accident AIP Tiger Nut Breakfast Bread, Real World AIP
As the name implies, this bread came about in an attempt to make something completely different. Check our Real World AIP’s video to see how she made it!
Crisped Flatbread, The Unskilled Cavewoman
The crispiness of this flatbread looks amazing- it makes you want to bite right into it. I could see using this for so many different things- pizzas, dipping in different things, eating, tacos, etc.
Tiger Nut Flour Tortillas, Eat Beautiful
This AIP tortilla recipe requires only 5 ingredients and as the title states, they do not need to be rolled out- yay!
AIP Flatbread Recipe – Make Sandwiches or Wraps!, Thriving On Paleo
Making flatbread is easier than you might think. This one only requires 4 ingredients and 5 minutes to prep the dough. I love that you can freeze them for later. Also, you can check out the video within the post to see how to make them!
AIP Crusty Bread, Create Delicious
Yum! This AIP bread looks amazing with a little crunch on the outside and a little doughiness on the inside. It's made with a tigernut flour blend and some ingredients you might not expect. You can check out the post to see the video on how to make it.
Paleo & AIP Irish Soda Bread, Unbound Wellness
I never really thought to try to make an AIP friendly Irish Soda bread. Growing up, my mom used to buy Irish soda bread from the Great Harvest Bread Company. That bread was amazing and I haven't had it in years, so I'm excited about this recipe. It looks delicious.
Tigernut Flour Recipes for Muffins
Banana Muffins (AIP/Paleo), Lichen Paleo, Loving AIP
This recipe uses a tigernut flour blend to make the perfect AIP banana muffins. Additionally, they only take 10 minutes to prep and you just have to mix the ingredients and bake.
AIP Strawberry Rhubarb Muffins, Food Courage
These little AIP muffins are quick and easy and sure to satisfy a sweet tooth. They are lightly sweet and have a moist and fluffy texture. As such, they’re perfect for breakfast or on the go snacks.
AIP Strawberry Rhubarb Muffins, Food Courage
AIP Tigernut Butter
30-Second Tigernut Butter, Thriving On Paleo
Have you ever wondered how to make tigernut butter? It’s such a great substitute for peanut butter. This will be one of the easiest tigernut flour recipes you ever see. Plus, the post has a great video that shows how to make it.
Healthy "Chocolate" Banana Cookies with Glaze, Eat Beautiful
These yummy chocolaty cookies are healthy, made with no added sugar and look like brownies! They are relatively quick and simple to make too.
Tigernut Flour Shortbread Cookies, Feasting on Fruit
The idea of anything dipped in “chocolate” is appealing, not to mention shortbread cookies are quite delicious on their own. The texture of these is gorgeous and they only take 15 minutes to prep, then in the oven they go.
Tigernut Flour Shortbread Cookies, Credit: Feasting on Fruit
Tigernut Flake Cookies (AIP/Paleo), Lichen Paleo, Loving AIP
These awesome little cookies really could not be simpler. After all, they require only three ingredients mixed together and they are ready to bake. They’re impressive looking, healthy, and would make an easy healthy snack.
AIP/Paleo Crispy Cinnamon Thin Cookies (Coconut-free), A Squirrel in the Kitchen
These light crispy cinnamon cookies look perfect for dipping in coffee or tea. Once again, these only require a handful of ingredients and 10 minutes of prep before baking.
AIP Paleo Oatmeal Raisin Cookies, (Our Grain-Free Life)
This lovely recipe brings oatmeal raisin cookies back into your life when you need them.
Chocolate Tiger Nut Cookies (AIP, Paleo, Vegan), It’s All About AIP
These chocolatey carob cookies are filled with “chocolate” chips and perfect for satisfying a chocolate craving.
Carrot Cake Protein Cookies (Paleo, AIP), Unbound Wellness
Carrot cake is by far my absolute favorite when it comes to cakes but it's genius to make carrot cake into a cookie! I love it. They’re gorgeous, they have no added sweeteners, and they have an added protein boost. What’s not to love?
Dark Cherry Cookie Dough Fudge Cups, Food Courage
Tigernut flour recipes like this one make me so happy. These cookie dough fudge cups take a little work but they are so pretty!
Dark Cherry Cookie Dough Fudge Cups, Food Courage
No-Bake Cookie Dough Bites (AIP, Paleo, Nut Free), Unbound Wellness
It’s hard to come by someone who doesn’t like cookie dough. These little bites are filled with carob chips and look amazing.
Raw Cookie Dough, The Unskilled Cavewoman
This fabulous looking cookie dough packs a protein boost and has a coconut-free option.
AIP Maple Cookie Dough Bites, Protein with the Paynes
These little bites come together in 10 minutes with just a handful of simple ingredients.
Tigernut Flour Recipes for Cakes
Pumpkin Cherry Cake, Food Courage
AIP Carrot Cake with Whipped Coconut Frosting (AIP, Paleo), Heart Beet Kitchen
As I mentioned above, I just LOVE carrot cake and this one is so pretty. It’s hard to stop staring at it! This moist, lightly sweet carrot cake has a beautiful texture and is sure to hit the spot.
Paleo Coffee Cake (AIP, Vegan), Food By Mars
The cool thing about this beautiful coffee cake recipe is that it manages to achieve a beautiful texture while remaining not only egg-free, but also gelatin-free/vegan.
Raw Tigernut Cheesecake, Unconventional Baker
Tigernut flour recipes that produce cheesecake are like unicorns in my mind. It seems like it would be hard to do. However, this recipe manages to turn tigernuts into tigernut flour and then into a gorgeous raw cheesecake. This recipe comes together in only 20 minutes and there’s a video in the post that shows how to do it.
Cinnamon Crumb Coffee Cake, Food Courage
AIP Tigernut Balls, Bites, and Bars
Apricot Protein Bites, Food Courage
This is another one of those super easy tigernut flour recipes. All that's required is blending 4 ingredients in a food processor and then smooshing them together to form "bites" or bars.
AIP Apricot Bites, Food Courage
Pumpkin Cranberry Cookie Dough Protein Balls, Food Courage
These like cookie dough balls are super simple to make and completely delicious. They freeze well too!
Cranberry Orange Coconut Bars (Paleo, AIP, GF), Food Courage
These amazing little cranberry-orange bars are so moist, sweet, tangy, and satisfying while also being gluten-free, egg-free, dairy-free, and relatively healthy as far as baked goods go. They’re relatively low in fat with only 2 tbsp of oil and get most of their moisture from healthier sources.
Tigernut Toffee Bars (AIP), Gutsy By Nature
These tigernut bars remind me of a peanut butter chocolate snack bar I used to buy in middle school. I always looked so forward to it. These look very similar and I love that they are made with no added sugar and just a handful of ingredients.
Tigernut Butter Balls (AIP, Paleo, Refined Sugar-Free), Lichen Paleo Loving Aip
These tigernut butter balls are a “chocolaty” covered treat that satisfies a sweet tooth in a healthy way. They are pretty impressive looking and would be a great treat to bring to a party or gathering if you’re wanting to bring something you can actually eat while remaining compliant.
Tiger Nut Energy Bites, Gutsy By Nature
These energy bites look delicious. They’re made with a few healthy ingredients, no added sugar and provide a little protein boost.
Carrot Cake Protein Balls, Food Courage
AIP Carrot Cake Protein Balls, Food Courage
Paleo Pumpkin Bars (AIP, Vegan), Create Delicious
These paleo pumpkin bars look very moist and delicious. The great thing is they’re very simple to make- just mix the ingredients together and bake.
AIP Blueberry Tigernut Bars, Healthy Awakening
These muffin-like blueberry bars are filled with healthy ingredients and contain no added sugar.
AIP Tigernut Dessert Breads
Banana Bread (Paleo, AIP, Gluten-Free), Rally Pure
Banana bread is another favorite of mine. This banana bread looks really moist and delicious and is sweetened only with bananas. Just mix the ingredients together and bake.
Caramel Apple Bread, Food Courage
This gooey caramel apple bread is simple, warm, comforting, and delicious not to mention egg-free, dairy-free, and grain-free. It’s a great recipe to keep you on your AIP diet while not missing out on the occasional fabulous baked goody.
Simple 5 Ingredient Banana Bread Mug Cake, Food Courage
This banana bread is one of my favorite tigernut flour recipes because it's so simple and relatively healthy. With only 5 ingredients and 3 minutes of prep, it’s such an easy last-minute treat to prepare when you get a craving. Also, I love that it has no added sugar.
AIP Chocolate Chip Pumpkin Bread, Unbound Wellness
I love the idea of chocolate chips in pumpkin bread or in anything really. This slightly crispy on the outside, gooey on the inside chocolate chip pumpkin bread looks fabulous.
“Chocolate” Banana Bread, It’s All About AIP
This lovely bread satisfies a chocolate craving in the form of “chocolate” banana bread with a luscious “chocolate” topping.
Tigernut Flour Recipes for Pies and Pie Crusts
No-Bake Vegan Pumpkin Pie, Food Courage
AIP No-Bake Pumpkin Pie, Food Courage
Easy Tiger Nut Flour Pie Crust, Power Hungry
Pie crust in my mind, is tricky business when it comes to AIP baking, so I was excited to find this recipe. Luckily this recipe is far from intimidating- it’s actually very simple and only takes 5 minutes to prep!
Apple Slab Pie (AIP option), Create Delicious
This apple slab pie is topped with a yummy crumb topping and looks very indulgent. It’s made with fairly simple straight-forward ingredients and only takes 10 minutes to prep.
Mini Paleo Sweet Potato Pies, Empowered Sustenance
This recipe is not completely AIP but very close and can easily be AIP with a couple of tweaks. The only ingredients that are not AIP are eggs (for which I would try substituting gelatin eggs), and pumpkin spice (Here is an AIP pumpkin spice recipe you could use to sub in).
AIP Tigernut Candies
Tigernut Butter Cups, Meatified
These tigernut butter cups are the perfect take on an AIP Reeses cup substitute and they only take 15 minutes to prep.
Flavored Carob Candies, Wendi’s AIP Kitchen
This recipe highlights some unique flavor options for AIP candies that I hadn’t thought of before. I always love seeing new unique ideas for AIP baking! Obviously, they are beautiful and appear almost golden. They're super elegant and would make a cool gift.
Flavored Carob Candies, Credit: Wendi's AIP Kitchen
Other AIP Tigernut Desserts
Orange Cranberry Scones (Paleo & AIP), Unbound Wellness
Again, the combination of cranberry and orange is a fantastic choice and I love that this recipe is a little bit unique. I don’t feel like I’ve seen many AIP scone recipes. These seem like they’d be really good as a breakfast or snack with coffee or tea.
AIP Peach Cobbler, Our Grain Free Life
Making a good AIP pie-type crust is not easy. However, the crust on this cobbler looks tender and delicate and the overall dish is so attractive. Best of all, prep is only 10 minutes. This would be a really nice option for parties or gatherings because it’s simple to assemble, makes multiple servings, and is relatively cost-effective.
Classic AIP Cinnamon Rolls, Unbound Wellness
This recipe uses a unique combination of AIP friendly ingredients to make AIP cinnamon rolls that are close to the real thing. They’re even drizzled with a coconut glaze.
Cranberry & Rosemary Pear Galette (AIP) | Gutsy By Nature
This is a standout dish due to its uniqueness and elegance. As such, it’s the perfect party pleaser. I love the combination of savory rosemary with sweet things like pear and cranberry. It looks like it would be complex to make but it’s relatively simple and only takes 20 minutes to prep.
Paleo Apple Cinnamon Sugar Donut Holes (AIP) - Unbound Wellness
These donut holes have a moist cake-like interior and are baked in the oven rather than fried.
Strawberry Rhubarb Crumbles (AIP, Paleo, Vegan), Sweet Treats
These strawberry rhubarb crumbles make for a really pretty and simple dessert. They can be served in little mason jars as shown in the post which looks very cool.
AIP Tigernut Cassava Brownies, Create Delicious
Sometimes brownies are just a must, especially for chocolate lovers. I love that there are recipes like this one to come to the rescue when chocolate cravings strike. These look very tender and moist and only take 10 minutes to prep.
Apple Pie Pots, My Big Fat Grain Free Life
There’s something satisfying about apple pie in little individual jars. I love containers of all types so these are super appealing. This recipe makes 8 individual servings of apple pie layered in a jar and topped with a creamy fluffy whipped topping.
Tigernut Flour Recipes for Savory Dishes
Easy AIP Bread Stuffing, Food Courage
Easy AIP Bread Stuffing, Food Courage
Sweet Potato Casserole with Tigernuts, Sweet Treats
Ok, this is a little more sweet than savory but it's in the savory category because it's more of a side dish to a savory meal. Tigernuts play a role in making up a beautiful crispy topping in this sweet potato casserole. It’s a perfect side dish for the holidays and in general.
AIP Pizza Bites (Paleo, Gluten-Free, Grass Fed Salsa
These awesome little triangle-shaped pizza bites contain plenty of ingredients to give them a classic pizza taste without the nightshades. Their tender flaky exterior, meaty interior, and nomato dipping sauce make for the perfect party snack or anytime snack.
AIP Tigernut Drinks
Tigernut Milk, Real Food and Love
Tigernut milk is something I’ve just recently become aware of. I knew about tigernuts but never thought to make milk out of them. Before going AIP, I learned to make almond milk which is really fun so it’s awesome that a similar drink is still an option on AIP. It’s pretty simple to make too.
Cinnamon Honey Tiger Nut Horchata (AIP), Goodie Goodie Gluten-Free
Here's a little twist on tigernut milk- its ingredients are simple but it sounds amazing.
Conclusion
I had so much fun putting this roundup together. I hope you found something you love! If you have some favorite tigernut flour recipes that you like to make, leave a comment below and tell me about them. I'd love to hear from you!
This post is shared on the Paleo AIP recipe roundtable.
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