Tigernut Flour Zucchini Muffins (AIP)

Made with a grain free flour and sweetened with bananas and a little honey, these tigernut flour zucchini muffins are the ideal AIP breakfast treat!

Tigernut Flour Zucchini Muffins | recipes, healthy, AIP, paleo, gluten free, bananas, gemini, breakfast, baking | hungrybynature.com

Haiiiii!

How was everyone’s 4th of July? Mine was super chill and exactly what I needed. There was some work involved – cooking, photographing, eating – this is seriously the hardest part of the job ;), and editing. But Pat and I also went to the driving range, took a long walk, and finally finished House of Cards.

Tomorrow we are headed to Lake Geneva and it is the last weekend in our two month stint of being out of town. I couldn’t be happier to welcome this relaxing weekend and a relaxing second half of the summer.

Tigernut Flour Zucchini Muffins | recipes, healthy, AIP, paleo, gluten free, bananas, gemini, breakfast, baking | hungrybynature.com

And rest assured, I am bringing a batch of these bad boys with me.

When I was first diagnosed with Celiacs, I started experimenting with GF flours. But as I transitioned to eating a paleo diet and was researching the AIP diet for autoimmune reasons, the almond flour that I had become accustomed to was not longer allowed.

And so my research led me to tigernut flour.

Tigernut Flour Zucchini Muffins | recipes, healthy, AIP, paleo, gluten free, bananas, gemini, breakfast, baking | hungrybynature.com

Tigernuts are surprisingly not nuts; they are tubers or small root vegetables. They are native to Africa and made up a significant portion of our ancestors’ paleo diets millions of years ago. But when roasted and ground, they turn into a nutty flavored flour and that perfect for those following the AIP diet but like to bake!

Tigernut Flour Zucchini Muffins | recipes, healthy, AIP, paleo, gluten free, bananas, gemini, breakfast, baking | hungrybynature.com

These tigernut flour zucchini muffins were based on this recipe from My Radical Roots. With a bunch of ingredient substitutions, I fell in love with this muffin.

Let’s take a look at what makes these tigernut flour zucchini muffins so fab:

  1. Tigernut flour makes these gluten free, grain free, paleo, and AIP.
  2. Sweetened with a banana and only 1 Tablespoon of honey.
  3. Added zucchini to sneak in some extra veggies.
  4. Topped with the BEST grain free paleo granola.

Tigernut Flour Zucchini Muffins | recipes, healthy, AIP, paleo, gluten free, bananas, gemini, breakfast, baking | hungrybynature.com

You are seriously going to love these! And if you are looking for other healthy muffins recipes, make sure to check out my Apple Cinnamon Protein Muffins (one of my most viewed recipes!), Dark Chocolate Zucchini Muffins, and one of the first ever recipes on HBN Banana and Oat Flour Muffins.

Tell me: Have you ever heard of tigernuts?

Make these Tigernut Flour Zucchini Muffins, post a picture on social media and use the hashtag #imhungrybynature for a chance to be featured!

Tigernut Flour Zucchini Muffins (AIP)
 
Prep time
Cook time
Total time
 
Author:
Serves: 6 muffins
Ingredients
  • 1 cup Tigernut flour
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • ½ teaspoon cinnamon
  • pinch of sea salt
  • 1 very ripe banana
  • 1 egg*
  • ¼ cup grass-fed ghee, melted and cooled
  • 1 teaspoon vanilla extract
  • 1 Tablespoon honey
  • 1 cup grated zucchini
  • Topping: paleo grain free granola**
Instructions
  1. Preheat oven to 350 degrees F and line muffin pan with paper liners.
  2. In a medium bowl, whisk together tigernut flour, baking soda, baking powder, cinnamon, and salt.
  3. In a small bowl whisk together mashed banana. egg, ghee, vanilla extract, and honey.
  4. Add wet ingredients to dry, mix until combined.
  5. Fold in zucchini.
  6. Evenly distribute between 6 muffin tins and top with paleo grain free granola.
  7. Bake for 18-20 minutes or until a toothpick comes out clean.
Notes
*Substitute a gelatin egg if following AIP. - https://thecuriouscoconut.com/blog/how-to-use-gelatin-as-a-gut-friendly-egg-replacer
**Omit if following AIP.

Don’t forget to pin this for later!

Tigernut Flour Zucchini Muffins | recipes, healthy, AIP, paleo, gluten free, bananas, gemini, breakfast, baking | hungrybynature.com

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22 thoughts on “Tigernut Flour Zucchini Muffins (AIP)

  1. ellen goldin

    Can you tell me where to buy tigernut flour in the Chicago area (preferably northern suburbs)?
    Thank you.

    Reply
    1. Ellie Post author

      Hi Ellen! You can find it as some Whole Foods locations… their website has it listed at the Rand Road location, Waukegan Road in Deerfield and a few others. But I just buy it on Amazon: http://amzn.to/2sKfeR8 !!

      Reply
  2. Emily

    Wow Tigernut sounds like a really cool flour. It’s so neat that God made so many different foods out of which we can make different baking flours, and so many of them actually work really well for baking. 🙂 These are beautiful muffins Ellie!

    It sounds like you had a great 4th. Relaxing is always wonderful.

    Reply
    1. Ellie Post author

      It totally is! And it is so awesome that we have found ways to eat baked goods even when the traditional way doesn’t work well with our bodies 🙂

      Reply
    1. Ellie Post author

      Thanks Lyndzie! I have updated the recipe with AIP swaps – a gelatin ‘egg’ in place of the egg and the direction to omit the granola if following AIP. From all of the research I have done, grass-fed ghee appears to be approved for the AIP diet because all of the milk proteins have been removed, leaving behind only the healthy fat. Is that not correct?

      Reply
        1. Ellie Post author

          Thanks! So to my understanding, grass-fed ghee is a gray area… I would suggest that if you are following the AIP and have begun reintroductions, test out ghee for yourself and see if it works for you! Are you following the AIP diet? If so, are their certain baked goods or other items that you would like to me to recreate using allowed ingredients?

          Reply
  3. Kara

    Ellie, major props to you for being so humble about not knowing all of the ins and outs of AIP! You are correct that ghee is “allowed” on the AIP diet, it is a part of the reintroduction phase, not the elimination phase. This recipe looks great and I’m hoping to try it out tonight or tomorrow morning! I’ll try to remember to update with how it went! 🙂

    Reply
      1. Kara

        Recipe tested and handwritten down for future reference! I’d call that a win! I did make a few adjustments to mine. Subbed baking powder for a baking soda/ cream of tartar mix. Used coconut oil in place of ghee. And instead of using the zucchini, I actually used 4 Tbsp of full fat coconut milk for the added moisture I thought I would be missing out on by omitting the zucchini. Thanks for the inspiration! This was my first time using the tiger nut flour and I’m not sure why I haven’t been using it sooner!?!

        Reply
        1. Ellie Post author

          You. Are. AMAZING! Thanks so much Kara! I’m so happy I was able to introduce you to a new and AIP-approved flour!

          Reply
  4. M.J.

    Hi, I am allergic to banana, any suggestions as to what to use as a replacement would applesauce suffice? I will be using an egg replacer from Nameste Brand instead of egg! The muffins look delicious, can’t wait to make them!

    Reply
    1. Ellie Post author

      Hi M.J! I think applesauce would work great in place of the banana here – I would suggest 1/3 to start and see how wet the mixture looks and if it needs more moisture, add up to 1/2 cup. I’ve never used Namaste – let me know how they turn out!!

      Reply
  5. Hailey

    so I made the chocolate version half of them as the recipe except added an extra egg and 1 banana between the 2 batches the other batch I used monk fruit sugar about 2 tablespoons instead of syrup. and extra stevia chips. they came out great but they could of used more cocoa powder I forgot to put 2 tablespoons but could have used 3 each batch I did min muffins and with the added egg and banana needed more time in the oven like 25 minutes. THese alternative flours you cant put enough moisture and fat..i didn’t freeze the zucchini or banana but I would like to try that… so to put these babies over the top I made cream cheese butter 100 fruit strawberry preserve and about 6 strawberrys monkfruit 1 teaspoon vanilla and salt as a divine frosting put in fridge or freezer to harden the frosting a bit 5 to 10 minutes…soooo good!!!

    Reply

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