Wondering what is tigernut flour? What does it taste like? Where to buy it? What to make with it? Find the answers to all your questions in this complete guide to tigernut flour!
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!
Nutrition and Benefits
Tigernuts have long been recognised for their health benefits, as they are high in fiber, iron, proteins and magnesium.
Where to buy it ?
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 it 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 from one brand to another.
Tigernut Flour Recipes
There are plenty of tasty ways to use it. And since I've started creating AIP and paleo recipes, I can't stop using this flour. I'm obsessed with it! And my baking recipes using this flour are my most popular recipes. So here are the links to my recipes if you want to try them :
Dessert / sweet snacks recipes:
- French apple pie (Coconut free, AIP, paleo, vegan)
- Coconut Banana bread (AIP, paleo, vegan)
- Coconut free Banana bread (AIP, paleo, vegan)
- Pumpkin muffins (Coconut free, AIP, paleo, vegan)
- Carob zucchini bread (Coconut free, AIP, paleo)
- Banana blueberry muffins (Coconut free, AIP, paleo)
- Fudgy brownies (Coconut free, AIP, paleo, vegan)
- Apple cinnamon muffins (Coconut free, AIP, paleo)
Savory recipes:
- Basil pesto (Yeast free, AIP, paleo, vegan)
- Zucchini and tuna bread (Coconut free, AIP, paleo)
- Zucchini and pesto muffins (AIP, paleo, vegan)
- AIP Olive fougasse bread (Coconut free, vegan)
- Chicken muffins (Coconut free, AIP, paleo)
- Sweet potato and bacon muffins (AIP, paleo)
Tigernut Flour substitute
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.
If you've found this complete guide to tigernut flour useful, do not hesitate to share it!
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!
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.
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!
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.