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Vegan Tigernut Flour Blueberry Muffins (Paleo, Nut Free)

May 12, 2020 · 29 Comments

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These Vegan Tigernut Flour Blueberry Muffins are made with tigernut flour, sweetened with bananas and completely nut free.  They are perfect for a lightly sweetened, simple breakfast or snack.  In addition, they're toddler friendly, don't have any added sugar, are Paleo and free of all common allergens.

tigernut muffins on wire cooling rack

Baking with tigernut flour has been my favorite thing lately!  From waffles to cookies, I can't get enough of this nut free Paleo flour.

Why use tigernut flour? 

Well, earlier this year, I went on an elimination diet for my daughter's eczema (she was/is exclusively breastfed).  Tigernut flour became a staple in my diet because it is nut free, seed free and allergy friendly. 

For a bit of background: my baby girl started experiencing severe eczema at 3 months old and I put myself on an elimination diet to determine whether or not it was food related.  Long story short, her eczema isn't entirely due to  food allergies.   

Her eczema, red skin and severe itching was/is heartbreaking, to say the least.  (We still haven't fully cured it.)  It was the reason for many sleepless nights and anxious emotions.  BUT, trying to see the good, I also saw this as an opportunity to experiment with more allergy friendly (and still Paleo) recipes.

So yeah, tigernut flour (and cassava flour) were a huge help during those couple months.

What is Tigernut Flour?

If you've never used tigernut flour before, you may have a few questions floating through your mind.  Such as:

  • what is tigernut flour
  • is tigernut flour Paleo friendly
  • what does tigernut flour taste like
  • how do I use tigernut flour

Well, first off, tigernut flour IS Paleo friendly.  Not only Paleo, but gluten free, grain free, nut free and Vegan as well.

Tigernut flour is made from finely ground, peeled tigernuts.  As confusing as it may be, tigernuts are not actually nuts, but small root vegetables.  They are naturally sweet and nutty in flavor, perfect for baking! 

Additionally, they contain a lot of fiber, a decent amount of potassium, Vitamin E and iron, as well as resistant starch.  This resistant starch has prebiotic properties that helps promotes the growth of beneficial bacteria in the gut.

In my opinion, tigernut flour tastes like a sweet nut flour, similar to almond flour.  I have also found that it bakes relatively the same as almond flour.  Tigernut flour is naturally sweet and has a fine (not gritty) texture, so I love using it in baked goods. 

Where To Buy Tigernut Flour

I have two brands of tigernut flour that I love and use:

  • Anthony’s Organic Tigernut Flour
  • Organic Gemini Tigernut Flour

The best place to buy tigernut flour is online.  You can either purchase it from Amazon, or on the company website. 

Other places to find tigernut flour include health food stores that sell a large selection of organic products.  But, I’ve found that buying online is cheaper.

Now that we've got tigernut flour covered, let's dive back into these muffins...

These healthy Vegan blueberry muffins are:

  • Paleo
  • Vegan
  • gluten free & grain free
  • nut free
  • dairy free
  • egg free
  • only sweetened with fruit

I love this tigernut muffin recipe because these muffins are moist, nut free and don't contain any added sugar.  They are only sweetened with bananas and blueberries. 

inside shot of blueberry muffin

Ingredients in Vegan Tigernut Flour Blueberry Muffins

These muffins are made with a few Paleo friendly baking staples.  The ingredients include:

  • tigernut flour
  • ground flax
  • baking powder
  • cinnamon
  • salt
  • banana
  • sunflower seed butter
  • water
  • fresh blueberries

As far as ingredient substitutions go, there are a few changes you may make.

Tigernut Flour

Although these are tigernut muffins, almond flour should work in it's place.  My best recommendation is to substitute this ingredient by weight.

Ground Flax

I have only tested this recipe using ground flax, but ground chia seeds or even gelatin should work as a replacement.

Sunflower Seed Butter

I used sunflower seed butter to keep this recipe nut free.  However, any creamy nut or seed butter would work as a replacement.

side view of muffin

How to Make Tigernut Flour Muffins

These muffins are made in one bowl, baked in the oven and ready to eat in less than 40 minutes.  Here's what you need to do:

First, preheat your oven to 350 degrees F.  Then, in a medium-sized mixing bowl, combine the dry ingredients.  This includes the tigernut flour, ground flax, baking powder, cinnamon and salt.

Peel the banana and mash.  Then, add the mashed banana, sunflower seed butter, and water to the dry mixture.  Stir well, then fold the fresh blueberries into the batter.

The batter is quite thick!  But, this makes for a moist, dense, perfectly cooked muffin that holds together.

Scoop the batter into 9 silicone muffin baking cups.

how-to-make-tigernut-flour-muffins

Lastly, place the muffins in the oven and bake at 350 degrees for 28 minutes. 

After baking, remove the muffins from the oven and allow them to cool for 10 minutes in the pan.  Then, remove them from the pan (and their silicone muffin cups) and cool on a wire cooling rack to room temperature.

tigernut muffin topped with sunbutter

Best Way to Store Muffins

These muffins should be stored in the fridge.  Because they are so moist, they won't last more than a day at room temperature.  They can be frozen for longer storage, but I definitely prefer them from the fridge.

More Vegan Tigernut Flour Recipes

For more tigernut flour recipes that are egg free, dairy free, nut free and Paleo friendly, check these out:

  • Tigernut Flour Chocolate Chip Cookies
  • Tigernut Flour Waffles
  • Banana Breakfast Cookies
  • Tigernut Flour Sugar Cookies

Enjoy!

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tigernut muffins on wire cooling rack

Vegan Tigernut Flour Blueberry Muffins (Paleo, Nut Free)

★★★★★ 5 from 8 reviews
  • Author: Katie
  • Prep Time: 5 minutes
  • Cook Time: 28 minutes
  • Total Time: 33 minutes
  • Yield: 9 muffins 1x
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Description

Healthy, blueberry muffins made with tigernut flour and sweetened with bananas.  Free of all common allergens, Paleo and Vegan.


Ingredients

Scale
  • 1 + ½ cup tigernut flour (168g)*
  • 3 Tbsp ground flax (18g)**
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • ¼ tsp salt
  • ⅓ cup mashed banana (85g)
  • ⅓ cup sunflower seed butter
  • ½ cup water
  • ½ cup fresh blueberries

Instructions

  1. Preheat oven to 350 degrees F.
  2. Combine tigernut flour, ground flax, baking powder, cinnamon and salt in a medium-sized mixing bowl.
  3. Add in mashed banana, sunflower seed butter and water.  (Note: batter is thick)
  4. Fold blueberries into batter.
  5. Scoop ¼ cup batter per muffin into a lined muffin pan.
  6. Bake muffins at 350 degrees for 28 minutes.
  7. Remove from oven and cool in pan for 10 minutes.  Then transfer muffins to a wire cooling rack and cool to room temperature.
  8. Store in fridge up to one week.

Notes

*For best results, measure tigernut flour by weight.  Also, tigernut flour has a tendency to clump, so sift it prior to using.

**I buy whole flax seed and grind them using a coffee grinder.

Keywords: tigernut flour, muffins, breakfast, snack, Paleo, Vegan, nut free, egg free, allergy friendly, no added sugar

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Reader Interactions

Comments

  1. Nikki says

    May 13, 2020 at 7:59 pm

    These muffins look yummy! 😋 Is there a substitution I could use for the Tigernut flour? Would almond flour work? Or maybe an all purpose gf baking flour? Thanks!

    Reply
    • Katie says

      May 14, 2020 at 1:44 pm

      Thank you! A gluten free blend may work, but I have not tried any substitutions myself. I do have a few other (non-vegan) blueberry muffin recipes on the blog though (one using almond flour and one using cassava).

      Reply
  2. Andrea says

    June 07, 2020 at 4:04 am

    So sorry your baby has eczema 😮
    You are such a sweet mom ‹3‹3

    I look forward to trying these muffins because banana and sunflower seed butter are great ingredients - and tiger nut flour is intriguing!

    Reply
    • Katie says

      June 07, 2020 at 1:10 pm

      Thank you Andrea! Yes, her eczema has made life incredibly difficult, but I'm determined to heal her from the inside out! Trying to see the positive despite it all.

      I hope you like the muffins. Tigernut flour is such a fun ingredient. I love baking with it 🙂 Enjoy!

      Reply
  3. Madelyn says

    June 16, 2020 at 1:27 pm

    Made these for my family and we all loved them. Even the kids! Thank you for sharing so many nut free Paleo recipes.

    ★★★★★

    Reply
    • Katie says

      June 16, 2020 at 3:14 pm

      Yay! So happy to hear that 🙂

      Reply
  4. Shellie says

    September 17, 2020 at 12:22 pm

    Just ordered the tigernut flour and the sunflower seed butter. Can't wait to try these. I can't find fresh blueberries around here this time of the year. Can I use frozen, and if so, should I defrost them first? Thanks.

    Reply
    • Katie says

      September 18, 2020 at 3:38 pm

      Hi! I have only tested this recipe using fresh blueberries. I'm not sure how frozen/thawed berries would affect the texture. If you try, let me know how it goes 🙂

      Reply
      • Shellie says

        September 21, 2020 at 8:30 am

        This recipe is outstanding. I highly recommend these muffins. I didn't substitute anything or eliminate anything. Just delicious.

        I was able to find a container of end of year fresh blueberries. They weren't the best, but I thought they'd be okay for baking. Making them again today, but I will be using frozen blueberries. A friend suggested I use them frozen and not defrost them. I'll let you know. 🙂

        ★★★★★

      • Katie says

        September 21, 2020 at 2:21 pm

        Yay! So happy that you love them 🙂 Thank you so much for the review.

  5. Kim says

    December 23, 2020 at 11:28 am

    What is drizzled over the top? Is it just sunflower butter?

    Reply
    • Katie says

      December 24, 2020 at 4:54 am

      Yes! 🙂

      Reply
  6. B says

    January 01, 2021 at 11:09 am

    I used 5 Tablespoons of unsweetened apple sauce instead of the mashed banana, and I used frozen blueberries instead of fresh. These are delicious! Thank you for this wonderful recipe!!

    ★★★★★

    Reply
    • Katie says

      January 02, 2021 at 11:09 am

      Thank you for sharing your substitutions! 🙂

      Reply
  7. Mary says

    July 21, 2021 at 7:33 am

    These look delicious. I want to make them today, but was wondering if I can substitute almond butter for the sunflower butter. Thanks.

    ★★★★★

    Reply
    • Katie says

      July 23, 2021 at 3:04 pm

      Hi! Yes, any nut or seed butter should work in place of the sunflower seed butter.

      Reply
      • Elizabeth says

        March 20, 2022 at 3:26 pm

        I’ve made it with both sunflower seed and almond butter. I know you were trying to make nut free 🙂 and maybe it’s the brand I used, but I thought the almond butter version was better. Both delicious though! Love the blueberries.

        ★★★★★

      • Katie says

        March 21, 2022 at 3:09 pm

        Thank you for the review Elizabeth! I bet these are delicious with almond butter!! Yes, I used sunbutter to make them nut free 😉

  8. Megan Almeda says

    November 23, 2021 at 3:35 pm

    I make these muffins ALLLL the time. I have tried them with blueberries, strawberries, chocolate chips, etc... and they're all delicious. Whenever I travel, I make these beforehand to bring with me!

    ★★★★★

    Reply
  9. Shannon Smith says

    January 13, 2022 at 9:43 am

    I cannot have flax or banana, What can I replace these with? I CAN have egg, almond meal, applesauce, almond milk; woukd any of these work as replacements?

    Reply
    • Katie says

      January 13, 2022 at 2:13 pm

      Hi! I can't say for certain if swapping the flax and banana will work since I haven't tried it myself. However, using applesauce in place of the banana and then 2-3 eggs in stead of the flax eggs may work. Depending on the egg size, you may need to cut down on the water added as well.

      Reply
  10. Lisa says

    May 10, 2022 at 6:40 am

    Do these muffins need to be stored in the fridge?

    Reply
    • Katie says

      May 10, 2022 at 2:03 pm

      Yes!

      Reply
  11. Sheree says

    March 15, 2023 at 7:44 am

    In addition to being tolerated by my digestion, these also didn't raise my blood sugar! That's hard to find!!
    I used almond butter and frozen blueberries. I'm thinking about frozen 🍒 cherries or strawberries next!

    ★★★★★

    Reply
    • Katie says

      March 15, 2023 at 2:54 pm

      Oh wonderful! I'm glad the frozen blueberries worked too!

      Reply
  12. Crisitna says

    June 02, 2023 at 2:36 am

    What cbs I use instead of flax and sunflower butter ? Anyway Tigernut butter will work (Tigernut flour mixed with coconut oil)

    Reply
    • Katie says

      June 02, 2023 at 6:13 pm

      Any other nut/seed butter should work in place of the sunflower seed butter. I haven't tested any subs for the ground flax, but you might be able to swap it for an egg and use less water. I also have a banana chocolate chip tigernut muffin recipe you can check out.

      Reply
  13. Kristin says

    November 10, 2023 at 5:59 am

    Hi Katie! Thank you for this yummy recipe. I made a batch yesterday and they turned out great! My son also has eczema and we're in the thick of it. It's soo hard. How is your little one doing now?

    ★★★★★

    Reply
    • Katie says

      November 10, 2023 at 2:05 pm

      I'm so glad you liked these muffins! Ugh, I feel for you - eczema is the worst! While my daughter is through the worst of it, she still gets small patches of eczema here and there. She still has dietary restrictions too. Things like cow's milk and most nuts will make her break out in a rash.

      Reply

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Hi there! I'm Katie and I have a passion for baking healthy treats using real, whole food ingredients. On my blog you'll find a variety of sweet and savory recipes, all gluten free and dairy free. My mission is to make baking nutritious, delicious, simple and family friendly.

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