These vegan tigernut flour blueberry muffins are made with tigernut flour, sweetened with bananas and loaded with fresh blueberries. They are perfect for a lightly sweetened, simple breakfast or snack. Not only are these muffins vegan, but they're nut free, fruit sweetened and paleo as well!
Tigernut flour has been one of my favorite baking flour for years! I love having a paleo baking flour that works similarly to almond flour, but is completely nut free.
With tigernut flour, you can make anything from sandwich bread to cookies, crepes and even brownies. I also love baking muffins like these tigernut flour blueberry muffins.
These muffins are moist and dense with a nutty blueberry flavor. They're made with tigernut flour, only sweetened with bananas and loaded with fresh blueberries.
Why You'll Love these Blueberry Tigernut Muffins
- free from most common allergens - egg free, dairy free, gluten free, nut free
- paleo and vegan - made with simple, wholesome ingredients
- easy to make - a one bowl muffin recipe
- moist and tender - the perfect muffin texture
Ingredients
These paleo blueberry muffins are made with less than 10 ingredients. While the full recipe can be found in the recipe card below, here's an overview of what you'll need.
- tigernut flour - since these are tigernut muffins
- ground flax - helps to bind the ingredients since this is an egg free muffin recipe. The best swap would probably be ground chia seeds.
- baking powder - I like to make my own paleo baking powder, but any type will work.
- cinnamon - optional for flavor
- salt - enhances the flavors
- banana - you'll need one large, ripe banana, which helps with texture and sweetens the muffins. The best swap would be applesauce or yogurt, but these may slightly alter the muffin texture.
- sunbutter - I like using unsweetened sunflower seed butter for these muffins, but almond butter or cashew butter would work too.
- water - to thin the batter
- fresh blueberries - I prefer fresh to frozen
How to Make Tigernut Flour Blueberry 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. Line a muffin tin with 9 muffin liners (paper or silicone).
- In a medium-sized mixing bowl, combine the dry ingredients. This includes the tigernut flour, ground flax, baking powder, cinnamon and salt.
- Mix in the mashed banana, sunflower seed butter and water.
- Fold the fresh blueberries into the batter.
- Scoop the batter into your lined muffin pan.
- Lastly, place the muffins in the oven and bake at 350 degrees for 28-30 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 cool on a wire cooling rack to room temperature.
Storage
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.
FAQ
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!
Check out my tigernut flour guide to learn more about tigernut flour and how it can be used in recipes.
I typically buy tigernut flour from Amazon, but some health food stores carry it as well. My favorite brand of tigernut flour is from Anthony's Organic.
More Vegan Tigernut Flour Recipes
For more tigernut flour recipes that are egg free, dairy free, nut free and paleo friendly, check these out:
Vegan Tigernut Flour Blueberry Muffins (Paleo, Nut Free)
- Prep Time: 5 minutes
- Cook Time: 28 minutes
- Total Time: 33 minutes
- Yield: 9 muffins 1x
Description
Healthy, blueberry muffins made with tigernut flour and sweetened with bananas. Free from most common allergens, paleo and vegan!
Ingredients
- 1 + ½ cup tigernut flour (168g)*
- 3 Tbsp ground flax (18g)**
- 2 tsp baking powder
- 1 tsp cinnamon (optional)
- ¼ tsp salt
- ⅓ cup mashed banana (85g)
- ⅓ cup sunflower seed butter
- ½ cup water
- ½ cup fresh blueberries
Instructions
- Preheat oven to 350 degrees F. Line a muffin pan with 9 paper or silicone liners.
- In a mixing bowl, combine the tigernut flour, ground flax, baking powder, cinnamon and salt.
- Add in the mashed banana, sunflower seed butter and water. (Note: batter is thick)
- Fold the blueberries into the batter.
- Scoop about ¼ cup of the batter into each lined muffin slot.
- Place the muffins in your preheated oven and bake at 350 degrees for 28-30 minutes.
- After baking, remove the muffins from the oven and cool in pan for 10 minutes. Then transfer them to a wire cooling rack.
- Best stored in an airtight container in the 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.
Nikki
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!
Katie
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).
Andrea
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!
Katie
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!
Madelyn
Made these for my family and we all loved them. Even the kids! Thank you for sharing so many nut free Paleo recipes.
Katie
Yay! So happy to hear that 🙂
Shellie
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.
Katie
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 🙂
Shellie
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
Yay! So happy that you love them 🙂 Thank you so much for the review.
Danielle
Can I use another nut butter besides sunflower seed butter? Recently purchased a bag of tiger nut flour and have been wanting to try a recipe with it 🙂
Katie
Yes, any nut butter will work 🙂
Kim
What is drizzled over the top? Is it just sunflower butter?
Katie
Yes! 🙂
B
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!!
Katie
Thank you for sharing your substitutions! 🙂
Mary
These look delicious. I want to make them today, but was wondering if I can substitute almond butter for the sunflower butter. Thanks.
Katie
Hi! Yes, any nut or seed butter should work in place of the sunflower seed butter.
Elizabeth
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
Thank you for the review Elizabeth! I bet these are delicious with almond butter!! Yes, I used sunbutter to make them nut free 😉
Megan Almeda
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!
Shannon Smith
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?
Katie
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.
Lisa
Do these muffins need to be stored in the fridge?
Katie
Yes!
Sheree
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!
Katie
Oh wonderful! I'm glad the frozen blueberries worked too!
Crisitna
What cbs I use instead of flax and sunflower butter ? Anyway Tigernut butter will work (Tigernut flour mixed with coconut oil)
Katie
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.
Kristin
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?
Katie
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.
Pamela
Thank you for this recipe. I love how hearty and filling these muffins are. I will be making these regularly.
Katie
I'm so glad you like them!
Alessia
Do you think I can substitute the banana with apple sauce?
Katie
Hi! I haven't tried it myself but yes, I think that swap would work well 🙂
Haleema
I made these and they were delicious! I can definitely enjoy things that are less sweeter so can I just not add the banana without hurting the structure of the bake? I enjoy the sweetness of the Tigernut flour without any added sweeteners and it would be much beater for my husband since he has to watch his sugar intake.
Katie
You can't just take out the banana, but you might be able to swap it with pumpkin puree to make them less sweet. You'd probably want to take out the blueberries as well.
Haleema
So pumpkin for moisture and structure I assume? The blueberries are fine. Low sugar, fructose, lower carb and lower glycemic.
Thank
You!
Haleema
I just saw the Apple sauce swap that may be lower in the sugars and carbs too compared to banana.
Phoenix
Hi!
We currently can’t have Apple, banana, pumpkin or sweet potato.
Any ideas of a banana substitute that might work? ❤️
Katie
It's possible yogurt might work. But I would recommend just looking for another muffin recipe.
Natalia
I only have a 24 cavity mini muffin pan. Would this recipe work and if so, how long would you suggest baking them for. If mini muffins wouldn't work, would a loaf pan and if so, baking time for that?
I would prefer the mini muffins:)
Katie
Mini muffins will work. I would try baking them for about 20 minutes.