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    Home » Ingredients

    The complete guide to tigernut flour (with recipes)

    Published: Oct 13, 2020 · Updated: Mar 7, 2022 by gohealthywithbea | This post may contain affiliate links | 4 Comments

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    A jar and a wooden spoon full of tigernut flour
    A jar and a wooden spoon full of tigernut flour

    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!

    A jar of tigernut flour spilled on the kitchen counter and a wooden spoon filled with tigernut flour
    Tigernut flour in a French jar by Le Parfait

    What is tigernut flour?

    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 recognised for their health benefits, as they are high in fiber, iron, proteins and magnesium.

    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

    Paleo pumpkin muffins (Gluten free, AIP, vegan)
    A super easy allergy friendly pumpkin muffin recipe that everyone will love.
    See full recipe
    4 pumpkin muffins on a tray
    Gluten Free Banana Blueberry Muffins (vegan, paleo, AIP)
    Super easy to make and delicious banana blueberry muffins.
    See full recipe
    Gluten free apple muffins (vegan, paleo, AIP)
    Delicious and moist apple muffins that are super easy to make!
    See full recipe
    3 apple cinnamon muffins on a with sheet and an apple
    Healthy Banana Carrot Muffins (gluten free, vegan, paleo, AIP)
    Super easy to make and delicious banana carrot muffins.
    See full recipe
    1 banana carrot muffin with bananas and carrots in the background
    Fudgy vegan brownies (gluten free, AIP, paleo)
    These super easy fudgy brownies are delicious and require only 5 ingredients!
    See full recipe
    Coconut free Banana bread (AIP, paleo, vegan)
    A delicious and easy way to use up some overripe bananas!
    See full recipe
    Gluten free Gingerbread Loaf (vegan, paleo, AIP)
    A super easy and allergy friendly holiday treat.
    See full recipe
    a slice of gingerbread loaf on a plate with a fork cutting a piece
    Crispy Gingerbread Cut Out Cookies (paleo, vegan, AIP)
    No need for you to miss out on holiday treats with this easy recipe.
    See full recipe
    a plate full of gingerbread cookies on a table decorated with silver stars
    Heart Shaped Chocolate Cakes (AIP, paleo, vegan)
    Mini Heart Shaped Chocolate Cakes with no dye pink frosting to show your love on any special occasion.
    See full recipe
    Carob zucchini bread (Coconut free, AIP, paleo)
    A super easy coconut free and gelatin free AIP dessert.
    See full recipe
    Coconut Banana Bread (vegan, paleo, AIP)
    A super easy banana bread recipe with coconut oil and shredded coconut.
    See full recipe
    2 slices of banana bread and part of the banana bread on a wooden board
    Gluten free French apple pie (vegan, AIP, paleo)
    An AIP compliant version of a classic French dessert.
    See full recipe
    Pear and carob tart (Coconut free, AIP, vegan)
    An AIP compliant version of a classic French dessert.
    See full recipe
    a pear and carob tart on a white sheet

    Savory recipes

    Gluten free no yeast biscuits (dairy free, vegan, paleo, AIP)
    A super easy gluten free and yeast free recipe.
    See full recipe
    4 biscuits on a black plate, one of them sliced in 2
    Chicken (or turkey) muffins
    Savory muffins made with leftover roasted chicken or turkey.
    See full recipe
    a chicken muffin on a white plate
    Savoury Zucchini Muffins (Vegan, gluten free)
    Those savory muffins are perfect for a meal on the go.
    See full recipe
    2 zucchini and pesto muffins basil leaves and a zucchini in the background
    Sweet potato and bacon muffins (AIP, paleo)
    Those easy to make savory muffins are perfect for an on the go meal
    See full recipe
    4 sweet potato and bacon muffins
    Zucchini and tuna bread (Gluten free, AIP, paleo)
    A super easy savory zucchini bread recipe.
    See full recipe
    a zucchini and tuna bread sliced
    AIP Olive fougasse bread (Coconut free, vegan)
    An AIP compliant version of olive fougasse / focaccia bread.
    See full recipe
    a head shot of AIP olive fougasse bread
    Basil pesto without pine nuts (AIP, paleo, vegan)
    This basil pesto is super easy to make and ready in 5 minutes!
    See full recipe
    basil pesto in a glass jar and a spoonful being taken out of it. basil leaves around the jar to decorate

    « Pistou soup (AIP, paleo, vegan)
    Gluten free chocolate zucchini bread (Paleo, vegan) »

    Reader Interactions

    Comments

    1. Lisa Daniel Rollins

      October 16, 2020 at 11:46 pm

      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

        October 17, 2020 at 10:51 pm

        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

        November 23, 2020 at 5:40 am

        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

          November 23, 2020 at 2:53 pm

          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.

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    Hello! I’m Bea, a holistic health coach, certified gluten free practitioner and recipe creator. I'm also a French woman who has been diagnosed with ankylosing spondylitis and decided to heal herself naturally after many years of strong painkillers. Here, I'm telling you about my journey that allowed me to stop all medication, hoping that it will inspire you. I'm also sharing my recipes, to show you that "free from" food can be delicious. Read more

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