Tigernut Flour Tortillas, Paleo & AIP

Tiger Nut Flour Tortillas {Paleo, AIP, egg-free, nut-free, no rolling out!}

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I’ll show you how to make Tiger Nut Flour Tortillas that are Paleo, AIP, egg-free, nut-free and that don’t need rolling! 6 tortillas and not too much work. Plus, these tortillas are rich in complex carbs and resistant starch, so super healthy for digestion, energy and blood sugar levels. You just need a few ingredients โ€” so let’s get started…!

Tortillas are delicious and complete a meal: Tortillas make fun wraps, they’re perfect for breakfast, lunch or dinner, and they make any meal special. Tortillas are bread that we shape and hold. They are visceral. But the one thing I don’t love about tortillas? Rolling them out. So this recipe doesn’t!

folder tigernut tortillas

 

Tiger Nut Flour

These tortillas are delicious! They're actually a little bit sweet! (I love this flour!!) ~ Tigernut Flour Tortillas {Paleo, AIP, egg-free, nut-free, no rolling out!} Yep, no rolling with these beauties, and they provide energy without any blood sugar dips. #tigernut #tigernuts #tigernutflour #aip #paleo #tortillas #grainfree #wraps #eggfree #nutfree

Tiger nuts are little tubers (not nuts at all). A great source of fiber, tiger nuts are also high in minerals like iron, and vitamins C and E.

Tiger nut flour (find it here) is a boon to all grain-free, Paleo folks! Even if someone chooses to eat grains, this flour is not to be missed.

What does it taste like? Graham cracker crumbs, actually! And a bit of wheat bran texture too, but more nutty, moist and tender. You can find me using it in Paleo muffins here and in Paleo and AIP porridge here.

Four main reasons people start using tiger nut flour:

  1. Tiger nut flour is THE best source of resistant starch. This means you might love the improvement it makes to your bowels! Tiger nuts are wonderful for colon health, and you’ll likely notice. Resistant starch (called RS for short) is a kind of prebiotic that creates a healthier gut ecosystem, especially in your colon (source)! It’s one of life’s unexpected gifts that you can eat the Paleo, whole food version of graham cracker crumbs and improve your GI tract!
  2. The second reason most people start using tiger nut flour is because it adds to one’s baking repertoire โ€” one more tool (ingredient) in the kitchen to make great Paleo baked goods. I love how it behaves in egg-free, AIP baking!
  3. As I have alluded to, tiger nut flour is DELICIOUS too. One of my favorite ways to use it is as a topping. I love the flavor, texture and sweetness it offers. Every time I use it or make something like tortillas with it (where you can really taste it) I am struck by its rich sweetness. What a treasure-food! So yes: You can sprinkle tiger nut flour on top of porridge, puddings, smoothie bowls, yogurt and more, in addition to making tortillas, muffins and porridge with it! Enjoy a new favorite Paleo topping!!! ๐Ÿ™‚ Pretty exciting. (Note, this brand is the best in flavor and texture, but it’s more expensive from Amazon. Look for it at your local health food store for a lower price, or splurge on it here; otherwise, this one’s good, just not as awesome on its own [fine to make tortillas with].)
  4. Lastly, tiger nut flour is super allergy-friendly. It gives you that nutty quality but is high in monounsaturated fats instead of omega-6s (contrasted with almonds) and is easier to digest than nuts for many people.

Find tiger nut flour here.

These are delicious! And I love not rolling them out!! So much easier and a more fun process. They're actually a little bit sweet! ~ Tigernut Flour Tortillas {Paleo, AIP, egg-free, nut-free, no rolling out!} Yep, no rolling with these sweet beauties, and they provide energy without any blood sugar dips. #tigernut #tigernuts #tigernutflour #aip #paleo #tortillas #grainfree #wraps #eggfree #nutfree

Egg-free

Tiger nut flour lends itself really well to egg-free and vegan baking. It produces a light, tender, moist crumb.

In this tortilla recipe, I’ve paired tiger nut flour with tapioca flour, which is quite elastic in texture, and well suited for tortillas. Tapioca flour also provides complex carbohydrates and is a good egg-free baking ingredient, but it’s not super nutrient-dense. (Read more about tapioca’s nutrition and history here.) So I like using tiger nut flour to anchor the recipe, both flavor-wise and nutritionally.

These tortillas give you long-yielding energy, no insulin spike and even a bit of protein in the absence of eggs.

Now, fill them with protein and more fat…!

These tortillas are delicious! They're actually a little bit sweet! (I love this flour!!) ~ Tigernut Flour Tortillas {Paleo, AIP, egg-free, nut-free, no rolling out!} Yep, no rolling with these beauties, and they provide energy without any blood sugar dips. #tigernut #tigernuts #tigernutflour #aip #paleo #tortillas #grainfree #wraps #eggfree #nutfree

Fillings

These tortillas are great with so many different fillings. They should make meal prep MORE convenient. Once you have a batch of tortillas, the rest of the meal comes together quickly:

  • For casual lunch-style food, fill them with deli meat, bacon and avocado.
  • For breakfast, fill them with a skillet sautรฉ of sausages, onions and other veggies. (Or if you can have eggs, fill them with scrambled eggs.)
  • Go Mexican, and fill them with shredded or ground meat, fresh cilantro and salsa. Or do fajitas with steak, sweet potatoes and onions.
  • Serve them with any stew or soup.
  • Fill them with all your favorite salad ingredients: lettuces, avocado, thick dressings or dips, shredded veggies and fresh herbs.
  • Any combination of leftover meat and veggies.
  • If you eat butter, I also really like these tortillas with Kerrygold butter and sea salt sprinkled on top.

These are delicious! And I love not rolling them out!! So much easier and a more fun process. They're actually a little bit sweet! ~ Tigernut Flour Tortillas {Paleo, AIP, egg-free, nut-free, no rolling out!} Yep, no rolling with these sweet beauties, and they provide energy without any blood sugar dips. #tigernut #tigernuts #tigernutflour #aip #paleo #tortillas #grainfree #wraps #eggfree #nutfree

4.94 from 16 votes
Tigernut Flour Tortillas
Tiger Nut Flour Tortillas {Paleo, AIP, egg-free, nut-free}
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 

Tiger Nut Flour Tortillas need no rolling out. Instead, we use a method similar to making crepes. Enjoy this allergy-friendly bread alternative that's versatile to use and great for colon health.

Course: Breakfast, Side Dish, Snack
Cuisine: American, Mexican
Keyword: aip, paleo, tiger nut, tortillas
Servings: 6 tortillas
Calories: 86 kcal
Author: Megan
Ingredients
  • 1-1/4 cup tapioca flour
  • 3/4 cup tiger nut flour
  • 2/3 cup water , plus more if needed for easier spreading of the batter in the pan (up to 1/3 cup more water)
  • 6 Tablespoons lard or coconut oil
  • 2 pinches sea salt
Instructions
  1. In medium size saucepan, over medium-low heat, gently melt fat. Remove saucepan from heat.
  2. Add water and stir.
  3. Add sea salt and both flours: tapioca and tiger nut. Stir with wooden spoon until well mixed.

  4. Heat large skillet, preferably cast iron, over high heat. When hot, melt a small amount of fat in pan and spread it around thinly.

  5. Place 2 ounces tortilla batter in middle of hot pan (a scant 1/4 cup). [See easy batter scoop I use in Recipe Notes. Use it slightly heaping.] Use offset spatula to spread batter into a round circle, (like a French crรจpe). Don't worry about getting it perfect. It gets easier to spread them the more you do. The tortillas will be about 6" in diameter.

  6. Cook on the first side about 90 seconds to 2 minutes, until sides and middle allow you to easily scoop under it and flip with metal offset spatula. Use spatula to flip. Cook an additional 60 seconds on second side.

  7. Repeat with additional tortillas, reducing stove heat to medium. (Do not put fat in pan between each tortilla, only before the first one.) Cover tortillas with dish towel or upside down plate until ready to eat them, to keep them soft, moist and pliable.

Recipe Notes

I use 2 different offset spatulas to shape and flip the tortillas: one spreads the batter (find it here), and the second flips (find it here).

Find the easy batter scoop here.

Find organic tapioca flour here. (This is a good ingredient to order online, by the way; most markets only carry conventional tapioca flour, and cassava products are ideally grown organically.)

Find tiger nut flour here.

Nutrition Facts
Tiger Nut Flour Tortillas {Paleo, AIP, egg-free, nut-free}
Amount Per Serving (1 tortilla)
Calories 86 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Sodium 133mg 6%
Potassium 141mg 4%
Total Carbohydrates 12g 4%
Dietary Fiber 2g 8%
Sugars 1g
Protein 1g 2%
Vitamin A 14.8%
Vitamin C 6.3%
Calcium 5.4%
Iron 4.7%
* Percent Daily Values are based on a 2000 calorie diet.

These are delicious! And I love not rolling them out!! So much easier and a more fun process. They're actually a little bit sweet! ~ Tigernut Flour Tortillas {Paleo, AIP, egg-free, nut-free, no rolling out!} Yep, no rolling with these sweet beauties, and they provide energy without any blood sugar dips. #tigernut #tigernuts #tigernutflour #aip #paleo #tortillas #grainfree #wraps #eggfree #nutfree

 

Have you used tiger nut flour before? (It’s become a staple in our home! And I make these tortillas every week.)

These are delicious! And I love not rolling them out!! So much easier and a more fun process. They're actually a little bit sweet! ~ Tigernut Flour Tortillas {Paleo, AIP, egg-free, nut-free, no rolling out!} Yep, no rolling with these sweet beauties, and they provide energy without any blood sugar dips. #tigernut #tigernuts #tigernutflour #aip #paleo #tortillas #grainfree #wraps #eggfree #nutfree

Have you had tiger nut flour before? With what do you fill your tortillas?

Comments 80

  1. Oh these look so yummy to me right now! I have got to buy some tiger nut flour and make some. It sounds like it could be a really nice option for me right now too while I have so many food limitations.

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      Emily, tapioca is like potato for the food intolerance category, if that’s helpful. I know you’d love tiger nut flour though!! xo!

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      Thanks, Renรฉe! The best surprise about tiger nut flour is just how sweet and yummy it is! One of those amazing food treats because it’s so good for us, but it’s a fun food to cook with too, and delicious. I hope you love it and get to make the tortillas!

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      Probably, but I haven’t tried it, so let us know if you do. I have refrigerated them, and then they need to be warmed to have the right texture again, which works well.

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      Great Kari! I hope you love them as much as we do. They’re a new staple for our family. I love how quick they are to make and with such a great texture! ๐Ÿ™‚ Enjoy and thanks for commenting.

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      Hi Joanna, You can try avocado oil or olive oil! ๐Ÿ™‚ I personally use butter, melted and cooled (if you can tolerate dairy).

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      Hi Theresa, no, unfortunately. Cassava flour tortillas are delicious!! as I’m sure you know, but the two ingredients behave very differently in recipes.

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      Hi Theresa, I’m glad you asked, because I realized that I didn’t share that. If I don’t order the organic, our local markets only carry conventional tapioca, and with the cassava plant there really is a big difference. Here’s the one I get: https://amzn.to/2wPQp61 I hope you love the tortillas! ๐Ÿ™‚

  2. Megan, Another question. The Tenrai set of spatulas just became unavailable on Amazon. Which size out of that set is the one you use? That link now takes me to the 10 inch Tenrai. Is that the one?

    Thanks!

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  3. These taste delicious! I love not having to roll anything out. My first one was way too thick though. The batter didn’t move and it was very difficult to spread on the hot cast iron pan. I eventually added another 1/3 cup of water to get the batter to spread out thinly. Thank you!

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      Author

      Great to hear feedback, Barbara, thank you!! It’s helpful to know what works for different cooks. I’m glad you shared! I may make a note in the recipe for others to be aware. I wish I knew if it was due to the tapioca brand (as they can vary in starch content). Anyway super happy you’re enjoying the recipe! (Also, in case it wasn’t the tapioca brand, the first one is harder to spread; but then, just like with crepes, the following ones spread more easily (using the offset spatula). I think ultimately each cook can decide what thinness or thickness of batter they prefer, since the end product will be slightly different. Thinner batter = easier to cook, and the tapioca is pretty non-stick which makes it work either way! ๐Ÿ™‚ I do prefer a slightly thicker/doughier tortilla, but I like them both ways.) Thank you again! And you’re welcome! ๐Ÿ™‚

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  4. I had to add double to triple the amount of water. As published it because a firm dough instead of something I could spread. I would use a tortilla press for the less water version instead of an crepe style.

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  5. These taste good, but I couldn’t get them to spread so they were thick. I followed the directions so am perplexed. Is the batter supposed to be thick?

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      Hi Pamela, which brands of tapioca and tiger nuts flour did you use? That might be the issue. Otherwise, the batter should be thick but very spreadable with the offset spatula. Glad you liked the flavor.

  6. I’ve never tried tigernut flour, but clearly, I must! It’s great to have a variety of flours in our gluten-free tool chests. Pinning for future reference!

  7. These look great Megan! I just made my first batch of tiger nut milk and was searching for a recipe to use up the pulp. The pulp has very little of the original flavour but would still be perfect for a recipe like yours. Very keen to give it a try.
    Thanks again

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      Hi Holly, yes, you can freeze them. Place a small square of parchment or waxed paper between each one and store in a sealed container.

  8. Are the tortillas “prebiotic” if they aren’t heated a second time (as true for potatoes?). I’m just learning about probiotics and excited to gain more info. Thanks, hoping to try this weekend, I have the ingredients!!!

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      Hi Mary, tiger nut flour is prebiotic whether it is raw or cooked. It is a different classification than potatoes or cassava, which need to be cooked then cooled (chilled) before the RS3 forms. The tapioca in this recipe does not have any resistant starch. Thanks for the great question.

  9. I loved them! I did add more water until it was a bit watery then poured it in the pan while tilting the pan, like I was making a crepe. That worked great!! They are a bit sweet so I made a strawberry jam by blending 6 strawberries with 2 medjool dates..so yummy together! Thank you!

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      I’d love to hear how it goes. My thought is that arrowroot when used in baking is crumbly not stretchy, whereas cassava and tapioca are almost gluten-like; they are stretchy. So I don’t think it will work. I do think the recipe will work with cassava or it may with arrowroot if you add something stretchy that you can tolerate, like xanthan (which many grain-free folks and maybe yourself avoid), psyllium husk powder etc. Good luck!

  10. These tortillas are sooooo delicious! This is by far my favorite recipe after trying many other AIP tortilla recipes. I could eat the whole batch. Thank you so much for sharing! โค๏ธ

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  11. I love the look of these. I have never used tiger nut flour for tortillas before but looking forward to trying these out. Can I used cassava flour instead of tapioca (I know they are quite similar but one is a little finer than the other).

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      Hi Irena, I vaguely remember a reader using cassava flour and it working fine, but I haven’t done it myself. I do think it will work; I’m just not sure if it will be as good. Tapioca is just pure starch and stretchier, but cassava does have a nice stretchy flexibility when used to make tortillas on its own, so โ€ฆ might work. Cassava is also thicker, so the water ratio may be off if you use it. Let us know if you try it. Thanks and best!

  12. I haven’t done much cooking with tigernut flour so I am excited to try these! I have pinned to make these in the weekend. I don’t think I can get that brand of tigernut flour here in New Zealand so am going to have a hunt around the local wholefoods store to see what I can find!

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  13. I’ve never worked with tigernut before but I love the look of this recipe. We are mostly grain-free and the struggle to find great tortillas is sometimes high. These look perfectly soft so you can actually fill them without breakage!

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      Hi Sara, I’m so glad you’re enjoying them. Thanks for sharing your experience. I think you’ll lose the tender and fresh quality with long storage. We actually eat a whole batch each time I make them. My guess is they’ll last in the fridge for a few days if well sealed. You may need to spritz them with water and warm them again to renew their fresh texture.

  14. These were delicious! Like others, I did add some more water to make the batter easier to pour, but I’d highly recommend trying these if you’re looking for a tasty and easy alternative-flour tortilla.

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  15. Wow, love the flavour – finally a wrap that doesn’t break on folding. It is slightly addictive .. or maybe i’m just really hungry. The flavour and texture reminds me of a desert that I bought on the streets of Malaysia many years ago. Love that there is no sugar in this!!! Perfect for desert crapes – bananas and raspberry sauce is planned

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  16. I just tried the recipe and they are delicious, I also tried a sweeter version by adding cacao powder and a bit of maple syrup….yummy!

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  17. I made these for my son who is doing AIP and we all loved them! He was OBSESSED with them. ๐Ÿ˜€ He sat there for about 20 minutes at his little table, pecking away at this tortilla, ripping it up, puzzling it back together and savoring it. I loved them, too! I tried a tigernut flatbread recipe before and while tasty, I couldn’t get them to cook properly. I’m going to try these next time with some cinnamon in them! Thanks so much for the recipe.

    Oh and I also needed the extra 1/3 cup water! I live in Germany and find that our tapioca flour never ever works how whatever you all in the US are using. I’ve tried a ton of recipes using tapioca flour and stuff always comes out wonky but not these!

    How do you get these to cook at high without making the pan (I used a cast iron skillet) smoke? I always have this problem with tortillas. Anything over a 3 (out of 9) results in smoking for me.

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      So happy to hear your feedback Erin. Thank you for sharing that you enjoyed the tortillas so much and that you needed the extra 1/3 cup water. Re the heat, Step 7 above mentions reducing the heat to medium after the first tortilla cooks. I hope that helps. I agree, definitely need to turn down the heat! ๐Ÿ™‚ Again, so glad these are a good fit for your family and very interesting to hear about your German-sourced tapioca.

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