Tigernut Muffins

Tigernut Muffins

After testing 5 different muffin recipes for clients who can’t eat grains or nuts, I finally stumbled upon this recipe by Hungry By Nature. They are pleasantly sweet with a satisfying crumb that’s hard to find without grain or nut flours. Tigernuts are actually a very small sweet tuber, and are high in iron, fiber, magnesium and vitamin E.

Cook: 20-30

Prep: 15

Serves: 12 muffins


  • 2 cups tigernut flour (I like Anthony's brand)
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon sea salt
  • 2 small ripe bananas (about 2/3 cup, mashed)
  • 2 eggs
  • 1/2 cup ghee or coconut oil, melted
  • 2 tablespoons maple syrup or honey (optional)
  • Zest and juice of 1/2 lemon (optional)
  • Add-in options: 1 cup wild blueberries, 1 grated zucchini, 1 grated carrot


  1. Preheat oven to 350 degrees, center rack in middle of the oven, and line muffin pan with 12 liners.
  2. In large bowl mix the flour, baking soda & powder, cinnamon and salt. Sometimes the flour is a little lumpy, so sift if necessary.
  3. In small bowl mash the banana and mix well with the eggs, ghee or oil, sweetener and lemon zest/juice.
  4. If using, coarsely grate carrot or zucchini, and squeeze out any extra moisture with your hands. Should end up with about 3/4 cup
  5. Mix wet ingredients into dry, then fold in your add-ins. Portion batter into liners (Batter will be thick!)
  6. Bake for 20-30 minutes, until firm to the touch and deep golden brown. Rotate pan after about 15 minutes.


Feel free to play around with add-ins here—I’m sure that grated apple would be lovely, too! Just don’t forget to squeeze out extra moisture from grated fruits and vegetables.

Make Ahead

These keep well in the fridge for a week, or frozen for up to 1 month (if they last that long!)