Tigernut “Bran” Muffins ~nut-free, Paleo, resistant starch

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These muffins are lovely: VERY like real bran muffins, but, of course, grain-free and gluten-free. They remind me of the cafe we’d go to as children with my parents, called Sonrisa, where we’d always order the bran muffins and freshly squeezed San Diego orange juice– the sweetest.

A Word about Resistant Starch because Tigernuts are FULL of It!

As a quick reminder, or read the post here for greater detail, resistant starch is indigestible by humans; but when it reaches the intestines and colon it becomes food for beneficial flora. (Tigernuts are one of THE best sources of resistant starch.) This prebiotic occurrence benefits the bowels, blood sugar levels, and increases the biodiversity of the gut, giving the host (you and me!) better health overall. If we have a healthy flora population, we have a healthy gut; and a healthy gut means wellness.

One more detail about resistant starch, or RS. There are different categories. Tigernuts are considered RS2 or RS3. The reason this is important is that when you eat tigernuts they must be either raw (RS2) or cooked and cooled for the RS3 (also called retrograded starch) to form. So, you need to eat these muffins cooled if you want the RS benefits.


Tigernuts aren’t nuts at all. They are little tubers. Eaten whole and raw they are chewy, crunchy and nutty, a little sweet. They are high in mono-unsaturated fats and low in poly-unsaturated fats~ that’s good, similar to olive oil, actually.

In addition to using the flour (available here) in baked goods, I like to use it like folks used bran or wheat germ in the 80s~ sprinkle it on top of my porridge, yogurt or smoothie! It really is nutty and yummy, so makes a good condiment. This is the easiest way I’ve found to incorporate the nutrition. (I think it tastes a little like graham cracker crumbs!)


Enjoy these muffins plain, with butter, with butter and honey, or butter and chevre- lovely. Stud the batter with raisins, chopped dried figs or dates, or fresh/frozen blueberries, if desired (see recipe for method).

Drink with tea or alongside soup. A classic recipe- yet super healthy.



5 from 2 votes
Tigernut "Bran" Muffins
Prep Time
10 mins
Total Time
10 mins
These muffins are great by themselves. Or stir in 1 cup blueberries before baking, or 3/4 cup raisins.
Servings: 10 muffins
Author: Megan
  1. Preheat oven to 325 degrees Fahrenheit. Fill muffin pan with liners. Set aside.
  2. Place wet ingredients in blender: eggs, honey, avocado oil, and vanilla. Blend for 10 seconds.
  3. In medium size bowl sift together dry ingredients: tigernut flour, flax seed meal, baking soda and sea salt.
  4. Add dry ingredients to blender and puree until mixed thoroughly, without over-mixing.
  5. Measure about 2 ounces batter into each muffin cup. Bake 15 minutes and then check with a toothpick or sharp knife for doneness. Bake until toothpick inserted comes out clean.



Buy tigernut flour HERE.

Comments 31

  1. These look great Megan! I am loving these resistant starch flours! So yummy. Thanks for sharing your knowledge with us.

  2. Ohh what a great breakfast! Those are loaded! I have yet to try the tigernut flour but would love to! Thank you for this recipe to try!

    1. You’re welcome! I know: so much protein, too; each one nutrient-dense. 🙂 I hope you enjoy the flour and recipe!

  3. How interesting! I love reading your posts, because I always learn something new. Have you found that incorporating this flour into muffins reduces some of the grittiness (texture-wise) that some folks experience with it?

    1. Oh good question! (And thank you!!) I actually didn’t know that that’s what some folks have observed! Yes, that is a reality. It’s really subtle, like a bit of bran between your teeth that won’t completely allow itself to be bitten through, but really fine and thin, not like the grit of sand. Thankfully it’s subtle; and I think, like you’re saying, having it in the muffins with another “flour” like flax makes it less so.

  4. Hi Megan,
    Have you tried substituting the eggs with anything……I would love to try these, but can’t do eggs. I have used tigernut flour and love it. Thanks for any help.

    1. Hi Kimberly, I haven’t tried subbing out eggs in this recipe. I guess I’d try plantains and gelatin first. But it might end up a delicious gooey puddle. Sorry not to be able to offer any insight on that yet!

    2. Hi Kimberly. I haven’t tried this recipe yet, have never heard of tigernut but will look into it. I have used ground flax seed in many recipes instead of eggs and it works great. I’ve also heard you can ground up chia seeds and use that as well in place. Hope that helps.

      1. Thanks, Glenna. Yep, both chia and flax work well in place of egg; but I haven’t tried either one with this recipe.

    1. Yes! The nuts have to be soaked for 12-24 hours first, then pureed and optionally, strained. The soaking makes them blend-able. It’s delicious and a bit of sweetener added is good.

  5. These are some of the most beautiful grain-free muffins I’ve ever seen! I want to reach into the screen and grab one!

  6. Just tried this recipe for the first time. I was so eager to try baking with tigernut flour. They came out really yummy! And wonderfully healthy, which is so great. I added dried cranberries and walnuts and a little cinnamon. Thank you for this great recipe!

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