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Tigernut Flour Cupcakes (Paleo, Nut Free)

Aug 7, 2018 · 27 Comments

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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.

paleo-cupcake-recipe

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?

grabbing-a-tigernut-flour-cupcake

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!

healthy-vanilla-cupcake-recipe

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.

cupcakes-with-tigernut-flour

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.)

This easy Paleo vanilla cupcake recipe is grain free, dairy free, refined sugar free and even nut free!  They are made with tigernut flour, lightly sweetened and perfect for a healthy gluten free dessert.  These are the best tasting, fluffy, moist Paleo cupcakes. #tigernut #tigernutflour #paleomuffins #cupcakes

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.

cooling-and-frosting-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.

vanilla-tigernut-cupcakes

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!

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vanilla-tigernut-cupcakes

Tigernut Flour Cupcakes

★★★★★ 5 from 3 reviews
  • Author: Katie
  • Prep Time: 10 minutes
  • Cook Time: 12 minutes
  • Total Time: 22 minutes
  • Yield: 8 cupcakes 1x
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Description

Lightly sweetened Paleo cupcakes made with tigernut flour.  Perfect for a healthy, quick to bake treat.


Ingredients

Scale
  • 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

  1. Preheat oven to 350 degrees F.
  2. In medium-sized mixing bowl, combine all dry ingredients.
  3. Stir in wet ingredients.  Mix well.
  4. Spoon about 2 Tbsp batter into a lined muffin pan (recipe makes 8 cupcakes).
  5. Place uncooked cupcakes in oven and bake at 350 degrees for 12-15 minutes or until muffins are just barely firm on top.
  6. Remove cupcakes from oven and cool to room temperature on a wire cooling rack.
  7. Once fully cooled, add frosting.

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

Did you make this recipe?

Tag @bakeit.paleo on Instagram and hashtag it #bakeitpaleo

paleo-tigernut-flour-cupcake-recipe

« Chocolate Tigernut Waffles (Paleo, Vegan, Nut Free)
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Reader Interactions

Comments

  1. Alyssa says

    August 07, 2018 at 4:45 pm

    Can you replace 1 tbsp of maple syrup for swerve or another stevia sweetener?

    Reply
    • realfoodrabbit says

      August 09, 2018 at 5:32 am

      I believe any liquid sweetener would work, but I haven't tried any substitutions so I cannot guarantee results.

      Reply
  2. Sameena says

    August 09, 2018 at 12:28 am

    Can you use gelatin eggs for AIP?

    Reply
    • realfoodrabbit says

      August 09, 2018 at 5:30 am

      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.

      Reply
  3. chelsea says

    August 08, 2019 at 7:25 pm

    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.

    Reply
    • Katie says

      August 09, 2019 at 4:55 am

      I'm sorry to hear that. Was the cup of tigernut flour lightly packed? Sifted vs packed makes a huge difference!

      Reply
  4. toastedhazelnut says

    November 14, 2019 at 9:52 am

    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

    Reply
    • Katie says

      November 15, 2019 at 6:15 am

      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 🙂

      Reply
  5. Louise says

    September 01, 2020 at 8:48 am

    Can the cupcakes be frozen? Can't wait to make them. Thanks for your recipe.

    Reply
    • Katie says

      September 01, 2020 at 7:34 pm

      Hi! You can freeze them but they definitely taste best freshly baked or from the fridge.

      Reply
  6. Brandy says

    September 05, 2020 at 2:45 pm

    Can I use a banana instead of 2 eggs?

    Reply
    • Katie says

      September 06, 2020 at 12:39 pm

      I haven't tried that sub, but if you do I'd love to know the results.

      Reply
    • Lea says

      October 08, 2020 at 4:53 am

      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.

      Reply
    • Julie B says

      July 29, 2021 at 9:13 pm

      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!

      Reply
  7. Zina El Hini says

    September 12, 2020 at 2:08 pm

    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.

    ★★★★★

    Reply
    • Katie says

      September 12, 2020 at 7:10 pm

      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 🙂

      Reply
  8. Courtney says

    November 07, 2020 at 6:35 am

    Trying this today for my 1 year olds smash cake!

    Reply
    • Katie says

      November 07, 2020 at 7:54 am

      Happy birthday to your child! Hope you love them 🙂

      Reply
  9. Milly says

    November 17, 2020 at 8:37 am

    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.

    Reply
    • Katie says

      November 18, 2020 at 5:58 am

      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.

      Reply
  10. Kira says

    January 11, 2021 at 11:29 am

    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!!

    Reply
  11. Dal says

    February 09, 2021 at 1:38 pm

    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

    ★★★★★

    Reply
    • Katie says

      February 09, 2021 at 1:55 pm

      I'm so happy to hear that! Glad you like them 🙂 And thank you for the great tip!

      Reply
  12. Anne says

    March 03, 2021 at 11:23 am

    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

    Reply
    • Katie says

      March 03, 2021 at 1:43 pm

      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.

      Reply
  13. Julie B says

    July 29, 2021 at 9:27 pm

    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.

    ★★★★★

    Reply
    • Katie says

      August 01, 2021 at 6:28 pm

      Thank you so much! I'm glad you liked them 🙂

      Reply

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Hi there! I’m Katie and I have a passion for baking healthy treats using real, Paleo-friendly ingredients. My mission is to make baking nutritious, delicious, simple and family friendly; because you CAN eat dessert every day and still live a healthy life!

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