There's nothing better than a healthy, Paleo friendly cupcake to celebrate. Or, just get you through the week! These Tigernut Flour Cupcakes are the perfect dessert for a healthy treat. They are moist, lightly sweetened, nut free, dairy free and grain free.
A cupcake or a muffin? Some will argue that these Tigernut Flour Cupcakes are more like a muffin. But I decided to call them cupcakes.
Cupcakes or Muffins?
So, what's the difference anyway?
I did a bit of research on "what's the difference between a cupcake and a muffin" and the general consensus tends to be that cupcakes are:
- higher in sugar than muffins
- always sweet, never savory
- more moist than a muffin (I disagree on this one - depends on the muffin/cupcake)
- the batter is smoother and fluffier and creates a more airy dessert
- they are topped with frosting
I have to say, based off these characteristics, whether you call something a cupcake or a muffin seems up to you. There doesn't appear to be a fine line between the two. Although, some passionate, skilled bakers would most likely disagree with me.
Furthermore, when you start talking about Paleo and Vegan desserts it gets even more confusing. You know, since they don't often follow baking "rules" and use traditional baking techniques. What are your thoughts?
I'm pretty sure the experts would disagree with me, but I decided that these Tigernut Flour Cupcakes were cupcakes, not muffins.
These cupcakes are:
- airy, but moist
- sweet, but not overly so
- topped with frosting (optional)
- Paleo
- nut free
- grain free
- dairy free
Whatever you choose to call these Paleo baked goods they are tasty, flavorful and a great healthy dessert option!
Ingredients in Tigernut Flour Cupcakes
These Tigernut Flour Cupcakes are Paleo friendly and nut free, only require 8 ingredients (and that's including simple things like baking powder, salt and water) and are incredibly easy to make. Oh, and did I mention they are healthy for a cupcake? Yah, I'm pretty sure they are the healthiest cupcake recipe you've ever seen 😉
The ingredients include:
- tigernut flour
- Paleo baking powder
- salt
- eggs
- raw honey
- maple syrup
- avocado oil
- water
Ingredient Substitutions
Because of the simplicity of this recipe, there aren't many ingredient substitutions.
This recipe calls for maple syrup and honey. Yes, two natural sweeteners. However, just maple syrup or just honey may be used instead of a combination of the two.
The baking oil in this recipe is avocado oil. Perfect for adding moisture, but not affecting the flavor. I also like avocado oil because of it's high smoke point and nutritional profile. That being said, any liquid oil will work in it's place. Preferably olive oil or melted coconut oil.
How to Make Tigernut Flour Cupcakes
These tigernut cupcakes are super easy to make and quick to bake. Here are the step by step instructions:
First, preheat your oven to 350 degrees F.
In a medium-sized mixing bowl, combine tigernut flour, baking powder and salt. Then, mix in the remaining ingredients: eggs, honey, maple syrup, avocado oil and water.
Line a muffin pan with 8 paper cupcake liners (silicone muffin liners work as well). Spoon the batter into the liners. (Each cupcake is about two tablespoons of batter.)
Next, place the cupcakes in the oven and bake at 350 degrees for 12-15 minutes, or until the cupcakes are just barely firm on top.
Remove the cupcakes from the pan and cool on a wire cooling rack.
Lastly, once the cupcakes are completely cooled to room temperature, frost the cupcakes.
Best Paleo Frosting Options
I topped these cupcakes with Simple Mills Vanilla Frosting
. Which, isn't 100% Paleo (I know, I know) because it contains organic powdered sugar instead of an unrefined sugar (like maple sugar or coconut sugar). However, this is the best quality frosting I have seen available for purchase... and sometimes you just don't want to make your own frosting from scratch.
If you want a completely Paleo frosting, then you can make your own. One of my favorite recipes uses coconut cream, maple syrup and vanilla extract. (Check out my Baby Smash Cake recipe for exact quantities.)
Another option is to use my Almond Flour Vanilla Cupcake frosting recipe.
More Paleo Recipes Using Tigernut Flour
For more tigernut flour recipes, check these out:
- Tigernut Flour Chocolate Chip Cookies
- Vegan Tigernut Flour Blueberry Muffins
- Tigernut Flour Pancakes
Enjoy!
Print
Tigernut Flour Cupcakes
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Total Time: 22 minutes
- Yield: 8 cupcakes 1x
Description
Lightly sweetened Paleo cupcakes made with tigernut flour. Perfect for a healthy, quick to bake treat.
Ingredients
- 1 cup tigernut flour, lightly packed (114g)
- 1 tsp baking powder
- ¼ tsp salt
- 2 large eggs
- 1 Tbsp raw honey*
- 1 Tbsp maple syrup*
- 1 Tbsp avocado oil
- 3 Tbsp water
Instructions
- Preheat oven to 350 degrees F.
- In medium-sized mixing bowl, combine all dry ingredients.
- Stir in wet ingredients. Mix well.
- Spoon about 2 Tbsp batter into a lined muffin pan (recipe makes 8 cupcakes).
- Place uncooked cupcakes in oven and bake at 350 degrees for 12-15 minutes or until muffins are just barely firm on top.
- Remove cupcakes from oven and cool to room temperature on a wire cooling rack.
- Once fully cooled, add frosting.
muffin pan (recipe makes 8 cupcakes).Notes
*You may use only honey or only maple syrup, but the flavor of these two sweeteners together is delicious...so I recommend using both.
Keywords: cupcakes, tigernut flour, Paleo, nut free, dessert, birthday
Alyssa says
Can you replace 1 tbsp of maple syrup for swerve or another stevia sweetener?
realfoodrabbit says
I believe any liquid sweetener would work, but I haven't tried any substitutions so I cannot guarantee results.
Sameena says
Can you use gelatin eggs for AIP?
realfoodrabbit says
I've never baked using gelatin eggs so I'm not sure whether or not they would work. I assume the cupcakes would turn out quite dense and perhaps a bit gummy in texture.
chelsea says
I've made this, they're very tasty. However. They do not yield 8 with 2tbsp a serving. I double the recipe and barely had 2 tbsp a serving and it made only 12....add a TBSP of cinnamon for a delicious pair with tigernuts natural sweetness.
Katie says
I'm sorry to hear that. Was the cup of tigernut flour lightly packed? Sifted vs packed makes a huge difference!
toastedhazelnut says
We used to eat fresh tigernuts in Ghana. Just baked these and they are fluffy and have a bite to them from the tigernut flour. Far too sweet for me (I have a savoury tooth and always reduce sweeteners in recipes but not this one) but tasty all the same. I would use one Tbs of honey rather than two next time. Cant wait to try your other recipes
Katie says
I'm so glad you tried these! Yes, I think they're quite sweet as well. I bet they would turn out perfectly with just one tablespoon of honey 🙂
Louise says
Can the cupcakes be frozen? Can't wait to make them. Thanks for your recipe.
Katie says
Hi! You can freeze them but they definitely taste best freshly baked or from the fridge.
Brandy says
Can I use a banana instead of 2 eggs?
Katie says
I haven't tried that sub, but if you do I'd love to know the results.
Lea says
Brandy, have you tried the banana substitution? I was thinking of doing that with all the frozen bananas I have saved, but don't want to Waste the ingredients if it doesn’t work.
Julie B says
I’ve done that many times and it always turns out great! I can’t have eggs, so I always use flax egg substitute, but when I’m out of that, or reverting to a strict AIP reset and can’t have seeds, I use bananas. The texture turns out exactly like with the flax, but adds a banana flavor to the cupcakes. I still think they’re delicious that way!
Zina El Hini says
I want to really thank you for this very simple and tasty recipe. This is one of the rare times I have success with a gluten free recipe. Next time I will triple the amount and make it one cake.
I’m frrom Egypt and we are still new to gluten free diets.
Can’t wait to try more of your recipes and really hope to find them as simple and easy as this one.
★★★★★
Katie says
Hi! Thank you so much for the review! I'm happy to hear that this recipe was a success - I love baking with tigernut flour 🙂
Courtney says
Trying this today for my 1 year olds smash cake!
Katie says
Happy birthday to your child! Hope you love them 🙂
Milly says
Hi, have you ever used fruit puree to sweeten such as applesauce/mashed banana/dates? Wondering if I'd need to use less flour/oil or any of the other ingredients to make it work texture wise and if it will be sweet enough without the honey or maple syrup.
Katie says
I have not tried any substitutions, but I do think using applesauce, banana or dates would make them sweet enough. My Tigernut Flour Blueberry Muffins are only sweetened with banana - you can check out those.
Kira says
Hi! Making this for my sons smash cake. How much would I have to double the recipe to make 2 6 inch cakes? Thank you!!
Dal says
I Just made these cupcakes today and I gotta say these are AMAZING! they taste great and look amazing too I also have a great tip if you are baking but a little bit of raw rice in the bottom of the baking pan there will be no grease or oil in the bottom
★★★★★
Katie says
I'm so happy to hear that! Glad you like them 🙂 And thank you for the great tip!
Anne says
Hello! I absolutely love tigernut flour and I’m so glad I found your site. My husband and 5 year old daughter are allergic to wheat, and I am lactose intolerant and allergic to nuts!! Thank you for these tiger it flour recipes- they are very helpful when trying to bake healthy and nut free. Would these cupcakes work for a 9 inch round cake? Just one 9 inch layer
Katie says
Hi! I'm so happy to hear my recipes are helpful! I do a lot of baking with cassava flour (grain free, gluten free & nut free) too so you might find some of those recipes edible 🙂 I think this recipe would work for one 9 inch layer cake, but I have only tried making them into cupcakes so I cannot say for sure.
Julie B says
I love this recipe! Thank you for coming up with such a nice and easy quick fix for a cupcake that’s not chocolate. A lot of paleo cupcakes I see are chocolate, but I love the flavor of honey and maple mixed together- plus the flavor of the tigernut flour mixed with that kinda reminds me of graham crackers. I almost always double the recipe and make 12 really full cupcakes. Since I use flax eggs as a sub for the real ones, I think that’s why I don’t get as much of a rise out of them as your pics show. But the flax holds them together really well, and they are sooo delicious! I make a frosting that pairs perfectly with the flavor of the cupcake- using Kerrygold butter, palm shortening, maple syrup, and finely powdered coconut sugar with a splash of vanilla. Total perfection.
★★★★★
Katie says
Thank you so much! I'm glad you liked them 🙂