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In need of a nut-free tigernut butter that can be whipped up in less than a minute with no prior prep or special equipment? Paleo, Whole30, and AIP friendly
When nuts aren't an option, whether you have a nut allergy or are on an elimination diet like AIP, something like a simple nut butter becomes off-limits.
Even seed butter is out for the AIP diet.
Tigernut butter is a viable option though!
Table of contents
Tigernuts? Aren't they nuts?
Despite the super confusing name, tigernuts are not actually nuts.
They're small tubers, kind of like sweet potatoes, and therefore suitable for those of you on AIP.
You may find tigernuts called chufa or ground nuts in some countries.
They also have quite a few nutritional qualities, like that they're a great prebiotic fiber and help boost immune system function.
The difference from traditional tigernut butter
Traditional tigernut butter is made by soaking whole tigernuts in water for 24-48 hours and then draining and using a high-speed blender to mix the tigernuts with some oil to make a butter.
It's still a great option – if you have the time. And if you plan on using it all within a week or two.
But if you don't have time and just want a small amount, this 30-second option is much quicker and can be made in small batches.
30-Second Tigernut Butter
But if you don't have time and just want a small amount, this 30-second option is much quicker and can be made in small batches.
Ingredients
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All you need is some tigernut flour and an oil – preferably something liquid like avocado oil.
You CAN use coconut oil, however, it needs to be in liquid form (melted) and if you don't plan on using the tigernut butter right away it may harden.
You also may want a pinch of sea salt and/or some other flavor elements like cinnamon or maple syrup. (See more about that below).
How to make this quick tigernut butter
This tigernut butter is really easy to make. All you need to do is add some tigernut flour to a bowl (depending on how much you need to make), use a fork to remove any clumps, and then start to drizzle in your oil of choice.
Mix together until it forms a paste, then add a bit more oil and let it sit for a few seconds to let the oil absorb.
You may need to add a bit more oil at this point, depending on whether you want it to be thick or runny.
The consistency you go for often is dependent on the application you need it for – like in place of a nut-butter on a baked good with jam will probably be thicker and if you're using it for a sauce then you'll probably want it runnier.
Video Demo
More of a visual person? Watch the full-length video demo on YouTube.
Variations for this recipe
You can have it as is, but I do recommend adding a pinch of sea salt if you're having it plain.
I also like to “dress it up” a bit with a pinch of cinnamon, vanilla powder, sea salt, and a dash of honey or maple syrup.
This gives the butter a really delicious flavor and can be eaten straight off the spoon or stuffed inside of dates for a quick but delectable AIP-friendly dessert! See the Tigernut Butter Stuffed Dates Recipe
You can also go in more of a savory direction and use it as a satay sauce. See a quick recipe in this post for Pork Lettuce Wraps.
Uses for tigernut butter
Other than the uses I mentioned in the section above, you can also:
- spread it on a piece of bread (I love this AIP English muffin recipe) or other baked good
- on a banana or apple
- drizzled over some AIP pancakes
- on top of a bowl like this AIP breakfast Porridge
- made into a “Peanut butter and jelly sandwich” with the AIP flatbreads, some jam, and this tigernut butter
- in a smoothie
- or any other place you might use a nut- or seed-butter (try the banana bites in this post!)
Other Recipes You Might Like
“Chocolate” Tigernut AIP Granola Recipe
More Helpful AIP & Paleo Resources in the Freebie Library
If you find this recipe helpful, you may really enjoy the resources in my Paleo & AIP Freebie Library! There's a “dump” freezer meal plan, a list of AIP-compliant breakfast toppings, and so much more. Plus, you'll get even more ideas sent to your inbox! Get the password here.
Tigernut Butter Recipe
If you make this quick tigernut butter, I'd love to hear how it turned out! Either comment below or share a pic on Instagram and tag me @thrivingautoimmune!
30-Second Tigernut Butter (Paleo, Whole30, AIP)
Ingredients
- 1 to 2 tbsp Tigernut Flour
- 1 to 3 tbsp Avocado Oil
- pinch Sea Salt
Instructions
- Put the tigernut flour in a small bowl.
- Drizzle in some of the avocado oil and mix well with a fork or spoon, making sure to break up any clumps of tigernut flour. Add more oil as needed to get to a consistency you desire, letting the mixture sit for a few seconds in between additions to let the flour absorb the oil.
- Add a pinch of sea salt and any other variations you might like and use!
Notes
This is seriously SO easy and yummy. At your suggestion, I added a pinch of cinnamon and a pinch of vanilla. Delicious! Is it okay to eat it every day on AIP? 😅
So glad you liked it! (And sure, why not? Just don’t eat a gallon of it 😂)
This was very yummy. I’m just starting AIP and I came across the link to your video. I had to make it right away! I couldn’t believe how similar the taste was to almond or peanut butter with a bit of maple syrup and salt! Thanks!
I ran across the video for this recipe a few weeks ago and have become absolutely addicted to this Tiger Nut Butter recipe, especially with Granny Smith apples. The sweetness of the Tiger Nuts blends beautifully with the tartness in the apples. 🙂
One recommendation I would have would be to stick with the avocado oil for blending and avoid olive oil as the olive has a much more overpowering flavor while the avocado oil is more neutral.
Thanks so much for sharing!
Hi, I wonder if you can share a butter recipe that uses whole tigernuts as well. I have some at home and would like to make butter with them as well.
I need to someday, don’t I… In the meantime – I recommend soaking the tigernuts for 24 hours, then draining and in a high-speed blender adding 1/2 cup of avocado oil (or melted coconut oil) to every cup of tigernuts and a pinch of sea salt and blending until smooth (can take a while, like 3-10 minutes, depending on your blender. Let it rest at 5 minutes to prevent overheating of the blender). You may need a bit more oil as well if it’s dry. You can also add a pinch of cinnamon and/or a bit of honey to the mixture too.
This is SO good. I started AIP a week ago and am always looking for the quickest, easiest-to-put-together recipes, and this is definitely a winner! Thank you. ☺️
Hi, Can this be frozen? Thank you. Wendy
That’s a great question – I’ve never tried it unfortunately so I’m not absolutely sure, however I don’t see why not. If you try it please let us know how it turned out!
THIS is ingenious! Not to speak of a lifesaver. Very tasty.
Glad you like it! 🙂
I love to add a dash of coconut aminos to mine. It really gives it that little kick it needs. It is just enough salty to go with the sweet. YUM!
Oh interesting! That sounds delicious!
This was so much easier than making the butter with nuts in a food processor and it tastes just the same.
Have you used olive oil? Would that work? I used coconut oil but didn’t prefer it. I like the version w/avocado oil. Just wondering since I have a lot of olive oil…..Thanks in advance
You could definitely use olive oil, it just usually has such a strong taste that it might taste like tigernutty-olive oil.
You’re such a brilliant person! Love your channel! If you happen to make more than you need, whats the best way to store it and for how long?
In the fridge would be best, for up to like 1-2 weeks.
Love that you used the flour!! I can’t wait to make it.
Ah, thanks Alison! 🙂
I love what you share! I am wondering how would I get nutrition content for something like this?
I’d just probably look at the bag of tigernut flour and the bottle of oil you’re using and figure out via the amounts/serving sizes.