Tiger nut butter is an excellent nut-free butter alternative for those with a nut allergy, or sensitivity, or following a paleo or autoimmune protocol (AIP) diet. This recipe takes less than 10 minutes and contains just 3 ingredients.
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Embark on a swift and delightful journey into the world of homemade tigernut butter with a recipe that promises simplicity and speed. Unlike the traditional method of soaking tigernuts for hours, this approach takes already ground tigernut flour, turning the arduous process into a five-minute delight.
This fuss-free recipe requires no fancy equipment—just your hands, a spatula, and a mixing bowl—and calls for the harmonious blend of tigernut flour, extra virgin olive oil, and a hint of optional cinnamon for a boost of sweet flavor.
Delve into the ease of this second method, where crafting velvety tigernut butter becomes a breeze. This straightforward process ensures a creamy, butter-like consistency within minutes, making it an ideal choice for those seeking a quick and nutrient-rich spread.
Read on to learn how to make this quick and tasty snack that is also dairy, and gluten-free.
Why you’ll love this recipe
Once I discovered tigernut butter I was utterly in love with this recipe. Here are some reasons you will fall head over heels too:
- Flavorful: Tigernut butter boasts a naturally sweet and nutty flavor, creating a rich and uniquely satisfying taste when combined with extra virgin olive oil.
- Inviting texture: If you crave a creamy and smooth texture, tigernut butter is a perfect match.
- Nutrient-dense: This recipe is packed with essential nutrients—protein, fiber, minerals, and healthy fats.
- Quick and efficient: With just two ingredients, whip up this tigernut butter in no time.
- Control ingredients: Homemade tigernut butter gives you full control over ingredients—no added sugar or additives.
- Meets dietary needs: Tigernut flour is gluten-free, dairy-free, and nut-free, catering to specific dietary restrictions, including AIP, Paleo, and Whole30.
- Uniqueness: For those seeking unique and distinctive ingredients, this recipe offers an exciting twist on traditional nut butter.
- Versatility: Use tigernut butter as a spread, dip, or smoothie ingredient—the versatility makes it a convenient and tasty option for various meals and snacks.
Thanks to all these advantages, tigernut butter is sure to become your favorite snack!
What Are Tiger Nuts?
You may be thinking, “What is a tiger nut!?” Tiger nuts are not nuts and they don’t come from tigers! Also known as cufa yellow, nutsedge, or earth almonds, tiger nuts are edible tubers.
A tuber is a type of root vegetable that is native to Egypt and the Mediterranean region.
There are three types of tiger nuts:
- Yellow
- Brown
- Black
The yellow variety is the one that is most used as food. This is because it is the most flavorful and has a longer shelf life. It also contains more protein and less fat.
The yellow tiger nuts have a texture and flavor similar to regular nuts. They are great for people who need a substitute for nuts and seeds. They also offer a ton of health benefits.
Health Benefits of Tiger Nuts
Tiger nuts have been used as both food and medicine by the ancient Egyptians dating back to 5,000 BC. This is because tiger nuts are a rich source of nutrients and antioxidants.
Tiger nuts are cholesterol and sodium-free food. They are also a good source of fiber. They also contain essential minerals like iron, calcium, magnesium, and potassium.
A 30-gram serving of tiger nuts contains the following nutrients:
- 10 grams fiber (40% of the DV)
- 2 grams protein
- 7 grams fat (11% of the DV)
- 19 grams carbohydrates (6% of the DV)
- 9 grams sugar
- 20 mg calcium (2% of DV)
- 2 mg iron (10% of DV)
- 32 mg magnesium (8% of DV)
- 275 mg potassium (8% of DV)
- 0.6 mg zinc (7% of DV)
Tiger nuts are also a good source of healthy fats. They contain mostly oleic acid which is the same fat found in olive oil. This makes tiger nuts associated with improvements in blood pressure, blood sugar, and heart health.
These potential health benefits of tiger nuts come from the antioxidants vitamin E and oleic acid. Tiger nuts that have been germinated tend to be higher in these compounds.
Other tiger nuts’ benefits come from the fact this food is naturally gluten, nut, and dairy-free. This makes it a good option to add to the paleo or autoimmune protocol (AIP) diet.
Are there any downsides to tiger nuts?
This food offers a host of good nutrition and potential health benefits but you may be wondering if there are any downsides to adding this food to your diet.
In regards to the question, “Are tiger nuts good for you?” It depends.
There are some cases of people having a tiger nut allergy especially if they have an issue with pollen. If you have any reactions after trying tiger nuts stop using them.
Other disadvantages of tiger nuts include digestive issues and potential contamination.
If you are not used to eating a lot of fiber or have trouble digesting this nutrient you may experience gas and bloating. Raw tiger nuts also contain anti-nutrients (phytates, oxalates, saponins, and tannins). Ingesting these compounds may prevent nutrients from being absorbed.
It is best to buy your tiger nuts from a reputable company that tests the nuts for pathogens.
Tiger nuts are lower in protein and also contain a higher amount of carbohydrates than other nuts. This is something to watch if you are on a low-carb or keto diet.
How to eat tiger nuts
Tiger nuts will come roasted and ready to eat. Other times you need to soak, boil, or toast them.
Tiger nuts are also made into a non-dairy beverage called tiger nut horchata. This tiger nut drink can be made at home or bought online*.
What is tigernut flour?
Tigernut nuts are also roasted and ground into a fine powder called tigernut flour. It can be used in baking or as a binding ingredient in meatballs, hamburgers, and veggie patties.
Like regular tiger nuts, tiger nut flour is sodium and cholesterol-free. The rest of the tigernut flour nutrition is slightly different from tiger nuts. 100 grams or ½ cup of this nut-free flour contains about the following
- 1 gram protein
- 7 grams fat (7% of the DV)
- 18 grams carbs (7% of the DV)
- 9 grams fiber (32% of the DV)
- 6 grams sugar
- 20 mg calcium (2% of the DV)
- 2 mg iron (8% of the DV)
- 240 mg potassium (4% of the DV)
Tigernut flour substitutes are great in place of almonds and other nut flour. It also pairs well with other gluten-free flour and is great in baked goods.
What does tigernut flour taste like?
When it comes to taste, tiger nuts have an almond-like flavor. It is nutty but also naturally sweeter than other nuts. Tigernut flour tastes similar to tiger nuts with a mild, earthy flavor with a hint of sweetness. It has been compared to the taste of coconut.
Other tigernut flour recipes include tiger nut milk, tigernut flour pancakes, and tiger nut butter.
What is tigernut butter?
Tigernut butter is basically spreadable butter made from tiger nuts. Of all the tigernut recipes, at least in my opinion, this is the best way to prepare tiger nuts.
Tiger nut butter can be made from both whole tiger nuts and tigernut flour.
This food is also a good substitute for anyone who cannot have almond butter or peanut butter.
Homemade tigernut butter vs. store-bought jarred tigernut butters
If you are feeling lazy you can also check out jarred tigernut butter. I have not seen these kinds of butter in the store. They can be found by Googling either “tiger nut butter” or “tigernut butter.”
Though there are high-rated products like paleo tiger nut butter* and roots tiger nut butter*.
They can also be quite expensive. If you’re looking to get more for your money check out the recipe card below to learn how to make your own at home.
What does tiger nut butter taste like?
When it comes to the question, “Is tigernut butter good?” I say it’s quite delicious. If you like other nut spreads you will like this smooth and creamy nutty yet sweet flavor.
Where to buy tigernut flour
Here are the deets on how to get your hands on tigernut flour.
I have found tigernut flour in supermarkets and at local health food stores*. It’s odd though, lately, my local grocers who used to carry tigernut flour have not had it on the shelves.
If you want to support your small business owners you can ask them to order it for you. They are also readily available online and can be delivered right to your door. Some retailers that sell tigernut flour are Vitacost*, Thrive Market*, and Amazon*.
Some high-rated brands* include
For this particular tigernut butter recipe I have used Gemini Tigernut Flour. Pamela’s is another brand I have seen but have yet to try.
*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.
*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.
Tigernut butter recipe ingredients
This tigernut butter recipe is super simple and contains just 3 ingredients.
- Tigernut flour
- Extra virgin olive oil
- Cinnamon (optional)
Tigernut flour
What tigernut flour brings to this recipe is a sweet and nutty flavor without any added sugar! This gives tigernut butter a nice and distinctive taste.
Extra virgin olive oil
The extra virgin olive oil (EVOO) is what smoothes the tigernut flour and makes it a creamy, butter-like consistency.
EVOO also contains antioxidants and monounsaturated fat. This is an essential fat that should be part of the diet. Antioxidants are associated with reducing inflammation. According to research, this fat may also help regulate blood pressure and blood sugar.
Cinnamon (optional)
While adding cinnamon is optional, the addition of this ingredient will add a natural sweetness and warmth enhancing the overall flavor profile.
Additionally, cinnamon is quite nutrient-dense. A teaspoon of cinnamon contains small amounts of minerals like iron, magnesium, potassium, and zinc. It is also a good source of the essential nutrients fiber and manganese. Like olive oil, cinnamon also contains compounds that may reduce inflammation.
The combination of these ingredients a nutrient-dense food that is enjoyable to eat.
How to make tiger nut butter (step-by-step instructions)
There are 2 ways to make tiger nut butter.
One way is by soaking the tiger nuts in water for about 12 to 48 hours. You then have to drain them and use a high-powered blender or food processor to puree the nuts into “butter.”
The second way (which is the recipe I will show you) is way simpler and will take a lot less time.
This is done by using tigernut flour.
I was able to make this just by hand mixing the flour and oil. It will take less than 5 minutes.
Here are the steps to make tigernut butter:
1. In a small mixing bowl add the tigernut flour. Then add 1 tbsp extra virgin olive oil to the flour.
2. Top the tigernut flour and oil mixture with cinnamon. Then mix well.
3. Add the second tbsp of oil. Then mix again until it is a butter-like consistency (about 1 minute).
5. Enjoy with your favorite fruit, veggies, gluten-free bread, or just grab a spoon and dig in!
Tigernut butter recipe tips
Here are some tips to help make your tigernut butter recipe great:
- Use high-quality ingredients
- Use cinnamon sparingly if it’s new to you
- Stir vigorously
Use high-quality ingredients
In this recipe, I used Gemini Tigernut flour*. I like this brand’s flavor tastes and the fact that it is USDA Organic and Certified gluten-free. Other top-rated brands include Anthony’s Tigernut Flour* and Mariam Goods Organic Tigernut Flour*. Pamela’s* is another reputable brand I have seen but have yet to try it.
The type of olive oil used is also important. Look for one that is cold- or expeller-pressed containing The North American Olive Oil Association (NAOOA) seal.
If you add in cinnamon be sure it is fresh. One brand that I like is Simply Organic*.
The quality of the ingredients will enhance the taste and nutritional value.
Use cinnamon sparingly if it’s new to you
I love cinnamon and find that just 1/4 teaspoon is perfect for me. However, cinnamon can be very potent for some people. So if you’re new to this ingredient or not a huge fan, add the cinnamon gradually. Begin with just a quarter teaspoon and see how you like the flavor.
Stir vigorously
Stirring vigorously can ensure the ingredients will mix well. It can take some time but will give you a nice smooth texture.
Recipe additions/substitutions/variations
This section explores options for enhancing, substituting, and varying the recipe to create your distinctive tigernut butter.
Additions
Depending on your taste preferences you may want to enhance the sweet or savoriness of your tigernut butter.
For a more savory dish, you can add a dash of garlic powder or Himalayan pink salt.
For a sweeter tigernut butter, you can add a teaspoon of honey or maple syrup.
These additions can complement the nutty and cinnamon flavors.
Other ways to beef up the taste and texture include adding the following ingredients:
- Vanilla extract: gives the dish a subtle sweetness, smoothness, and warm spice
- Chia or flaxseeds: add crunch and intensify the nutty taste
- Shredded coconut flakes (unsweetened): give a chewy and slight crunch with a sweet tropical coconut flavor
- Cacao powder (unsweetened): Smooth and velvety mouth feel with a rich, deep chocolate flavor.
- Cacao nibs (unsweetened): Adds crunch and some bitter texture with a chocolatey taste.
- Dried fruit: Adds a chewy texture with notes of sweet fruitiness
- Chopped nuts and seeds: Enhances the nuttiness and richness while adding a crunchy and nutty texture.
- Lemon or orange zest: Brings a zesty citrusy note with a burst of freshness
These are just some suggestions feel free to get creative and add ingredients you love. Adjust your recipe ingredients based on your personal preferences for a unique tigernut butter that meets your needs.
Just remember any additions will alter the overall taste, texture, and nutritional value.
Substitutions
Discover ingredient swaps to customize your tigernut butter recipe based on your preferences or what you have on hand.
Tigernut flour substitutions
You may be wondering if you can use another nut flour in place of tigernut flour. The answer is yes, but this will completely change the recipe. In essence, it will no longer be tigernut butter.
If you want to make the recipe using one of the following:
- Cashew flour to become cashew butter
- Hazelnut flour to become hazelnut butter
If you need a nut-free option you can use sunflower or pumpkin seed flour.
Olive oil substitutions
If you cannot find extra virgin olive oil in place of it you can use any of the following:
- Almond oil: Enhances the nutty flavor
- Coconut oil: Adds some coconut flavor and creamy texture when solid
- Avocado oil (liquid): The mild flavor and smooth texture will contribute to the overall flavor
Adjust the quantity based on your taste preferences.
Cinnamon substitutions
In place of cinnamon, you can use the following
- Nutmeg: It intensifies the naturally warm, nutty, and somewhat sweet taste.
- Allspice: Adds notes similar to cinnamon, cloves and nutmeg
- Cardamon: Infuses a warmth similar to cinnamon but also has a unique slightly sweet and floral taste
Please adjust the quantities based on your taste preferences. Also, any substitution will alter the overall taste, feel, and nutrient quality of the dish.
Variations
A recipe variation is when you modify the original recipe to suit what you like best. If you are curious about what variations can be done with this tigernut butter here are some ideas to give you unique flavors, textures, and twists to the classic recipe.
Change the flavor: For a different flavor profile you can add additional sweet or savory ingredients outlined in the “additions” section above to make the following recipe variations
- Chocolate tigernut butter (add chocolate or cacao powder)
- Spiced tigernut butter (add nutmeg, ginger, and cloves)
- Nutty tigernut butter (add additional nut and seed flours mentioned in the substitutions section)
- Coconut tigernut butter (add shredded coconut flakes)
- High-protein tigernut butter (add a scoop of plant-based protein or collagen powder)
- Fruity tigernut butter (mix in your favorite dried fruit)
- Zesty tigernut butter (add in orange or lemon zest)
- Garlicky tigernut butter (add in some garlic powder)
- Vanilla tigernut butter (add in a little vanilla extract)
- Roasted tigernut flour (roast the tigernut flour in the oven before blending)
Alter the texture: For a chunkier texture, you can add more tigernut flour to the butter after mixing. It will give it more crunch and texture.
Control the consistency: Shifting the amount of oil will change the consistency. Less oil creates a thicker nut butter, while more will make it smooth and creamier
To get your favorite variations be sure to go slow with ingredient changes and taste test through the recipe. Also know that any variation will change the original flavor, texture, and nutritional content of this recipe.
How to store the recipe
To maintain its freshness, place any leftovers in an airtight, sealable container in the fridge. There is can last 2 to 3 months.
For longer storage, opt to freeze the tigernut butter. Use a freezer-safe container, remove as much air as possible, seal, and label the container with the name and date of the recipe. Place it in the freezer, where it can stay fresh for up to 6 months.
When you’re ready to enjoy it again, thaw the container in the fridge.
Freezing may alter the texture, but it should still taste good. You may notice oil separation, so be sure to stir it back together.
When serving, use a clean utensil to prevent contamination.
Ways you can enjoy tigernut butter
This recipe offers a snack free of added sugar and preservatives. Tigernut butter can be used like almond, peanut, and other nut butter in the following ways:
- Eat it with fruit (apples, bananas, blueberries)
- Spread it on celery, carrots, or a raw zucchini stick
- Make a TNB&J (tigernut butter and jelly) sandwich on gluten-free bread
- Put it on gluten-free pancakes, or waffles in place of syrup
- Added it to a smoothie
- Top a gluten-free cracker or rice cake with this nut butter
- Add it to your oatmeal
- Use it to flavor a non-dairy yogurt parfait
- Put it on your gluten-free pancakes or waffles
- Mix it with oats, nuts, and dried fruit for homemade energy bites
- Add it to your favorite desserts
- Dip your grilled veggies, chicken, or other favorite proteins
- Use it as a filling for homemade gluten-free cookies, muffins, and pastries
Or just eat it right out of the dish because it’s so tasty!
No matter what you do, there is no wrong way to enjoy tigernut butter!
Common and FAQ
Tigernut butter is normally made from tigernuts also known as Cyperus esculentus. These “nuts” are not nuts at all, but are tubers. They are pulverized into powder and then blended into a paste or butter-like consistency known as tigernut butter.
Olive oil is also added during the blending process to make a smoother, spreadable consistency.
Some tigernut butter recipes will alternatively use tigernut flour. This can yield similar results with the addition of olive oil. This process is great because it does not involve hours of soaking and blending tiger nuts.
Instead, all you have to do is mix the flour and liquid, and bam you have tigernut butter!
If you are looking for a more flavorful tigernut butter you can add in savory or sweet flavor enhancers like cinnamon, maple syrup, sea salt, or garlic.
There are store-bought varieties however homemade varieties are great because you can control the flavor and quality of ingredients.
This nut butter is great for anyone who has an issue consuming nuts. It is also compliant with AIP, Paleo, and gluten-free.
The tigernut butter taste stems from the flavor of tigernuts. These tubers have a naturally sweet, nutty, and earthy texture. Tigernut butter has also been said to be similar to almond or hazelnut butter but has a sweeter undertone to it.
Tigernut butter containing olive oil will also have a mild, fruity, and peppery note. Any additional ingredients, sweeteners, or spices will also alter the flavor and texture of the tigernut butter.
Tigernut butter is a nutrient-dense food that contains a good source of healthy fat, fiber, and antioxidants.
When consumed in moderation it can be part of a healthy diet. It can also be good for people looking for an alternative to regular nut butter.
It is important to note that all tigernut butter is NOT created equal. Some commercial store-bought varieties could contain added sweeteners, oils, preservatives, and other additives. These ingredients will affect the overall health of the tigernut butter.
A tigernut butter high in sugar and processed oils may not be as healthy as one that is homemade with extra virgin olive oil and tigernut flour or ground tigernuts.
Depending on the ingredients and quantity will determine how healthy it is. Also, individual needs and health will determine if this is a healthy food for someone.
A person who has an issue digesting this food or an allergy can be harmful.
All nutritional needs are individualized so having a wide variety of foods in the diet is important to get adequate nutrition. When in doubt talk to a Registered Dietitian to find out your overall nutritional needs.
The abundance of healthy fat, fiber, and antioxidants in tigernuts has been associated with potential improvements in health according to research.
Fiber may help regulate digestion, blood pressure, blood sugar, and weight management.
Improvements in heart health and blood pressure have also been associated with an intake of oleic acid, a fat found in tiger nuts.
Vitamin E is both a vitamin and an antioxidant. These compounds may lower inflammation and prevent oxidative stress. Additionally, this vitamin could potentially help to improve overall health.
Tigernuts are also naturally gluten-free and friendly to those with nut allergies.
However, despite these benefits, some people experience negative effects when consuming tigernuts. So moderation is key and if there are any adverse reactions stop consuming this food.
If you notice any allergic reactions seek emergency medical attention right away.
If you’re concerned about tigernuts you can get personalized nutrition advice from a Registered Dietitian.
The shelf life of tigernut butter varies depending on how it’s made, the ingredients used, and how it’s stored.
Store-bought tigernut butter should be consumed by the expiration or “use by” date on the container. Once open the jar of tigernut butter can last for several weeks to a few months in the refrigerator. If it looks, smells, or tastes off it’s probably bad and should be thrown out.
Homemade tigernut butter usually does not contain any preservatives and should last about 2 to 3 months. Be sure to check for signs of spoilage before using it. A tightly sealed container will minimize air and moisture exposure helping it last longer.
You may need to stir the nut butter to redistribute the oil. Using a clean utensil will also prevent contamination.
Freezing can also extend the shelf life of tigernut butter. The texture may slightly change after it has thawed
Equipment used in the recipe*
*Some of these links are affiliate links, which means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.
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Tigernut Butter (recipe card)
Ingredients
- 2 tbsp Tigernut flour
- 2 tbsp Extra virgin olive oil (EVOO)
- 1/4 tsp Cinnamon (optional)
Instructions
- In a small glass mixing bowl place the tigernut flour. Then add 1 tbsp extra virgin olive oil (EVOO) to the flour.
- Top the mixture with cinnamon (optional). Then mix well.
- Add the 2nd tbsp of olive oil. Then mix it in until it becomes a butter-like consistency (about 1 minute).
- Add to your favorite fruit, veggies, gluten-free bread or just enjoy with a spoon.
Video
Notes
*Disclaimer: Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. The Radiant Root is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Learn more in our disclosure statement.
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This recipe was originally published on March 28, 2022. It has been updated to reflect a clearer outline, new photos, and recipe notes.
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. All website services, content, and products are shared for informational purposes only. The Radiant Root and Jnettk LLC cannot provide medical advice, diagnosis, or treatment. Consult your doctor or healthcare provider before making changes to your, diet, supplement regimen or lifestyle. Learn more in our disclaimer.
