Tigernut Milk (AIP, Paleo, nut-free)

Making your own tigernut milk is actually extremely easy to do and you get a creamy, slightly sweet, delicious beverage that can be used in place of coconut milk.

Tigernuts play a large part on a nut-free, seed-free diet like the AIP Diet (Paleo Autoimmune Protocol).

They're not nuts, despite the extremely misleading name, but rather small tubers, like sweet potatoes. This makes them a good choice for someone on an elimination diet – and for someone trying to avoid coconut products.

A great alternative to coconut milk

If you're doing AIP you know your choices for milk is pretty limited.

Typically most recipes call for coconut milk, but if you're sensitive to coconut milk or just want to cut down on the enormous amounts of coconut you're probably consuming, then tigernut milk is a great option.

Also be sure to check out my Banana Milk post as well – this is another quick AIP milk alternative that's good for sweeter applications.

What is it good for?

Tigernut milk can be used 1:1 for any other milk – dairy or plant-based.

It's a slightly sweet-tasting and creamy milk, which makes it good for drinking, but it's still neutral enough that it can be used in both sweet and savory applications.

Pour it over a tigernut granola and eat as a cereal, or use in a savory soup like this Tandoori Pumpkin Soup.

How to make tigernut milk

The process of making tigernut milk is pretty easy.

Step 1: Soak the nuts for 24-48 hours to make them softer.

Step 2: Drain and rinse the tigernuts.

Step 3: Add to a blender with 2 cups of water and a pinch of sea salt and blend for several minutes.

Step 4: Strain through a nut milk bag, cheesecloth, or fine-mesh sieve.

Using it for meal prep

Tigernut milk will last about a week in the fridge, so it's something you can easily add to your meal prep routine.

The only issue would be the need to soak the tigernuts ahead of time, but putting a cup of tigernuts into a jar and covering with water takes seconds to do, so it's just something you need to remember to do a day or two ahead of time.

You can also freeze the milk. I recommend freezing it in ice cube trays if you only need it for small applications, but you could freeze the entire amount as well.

Just thaw in the fridge.

Items you might need:

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This doesn't require much. The recipe itself is just tigernuts, water, and salt. But you do need a high-speed blender that can handle hard things and either a nut-milk bag, cheesecloth, or fine-mesh sieve.

I like these whole tigernuts by Organic Gemini

And this is the nut-milk bag I use:

And you'll need a high -speed blender too – I wouldn't get one JUST for this recipe but they are pretty freakin handy if you don't already have one! I have the 10-year old version of this one and it runs just as well today as it did when I bought it:

Other recipes you might like:

30-Second Tigernut Butter (Paleo, AIP) – use this instead of nut butter

“Chocolate” Tigernut Granola (Paleo, AIP) – a delicious topping or cereal!

How to make homemade coconut milk – this uses shredded coconut

More Helpful AIP 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, some portable lunch ideas, and so much more.

Plus, you'll get even more ideas sent to your inbox! Get the password here.

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Tigernut Milk Recipe

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