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 (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.
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.
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.
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 :