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Tigernut “Bran” Muffins are lovely — VERY like real bran muffins, but, of course, grain-free and gluten-free. Enjoy this Paleo baked good, full of resistant starch and a wonderful healthy treat.
Tigernut “Bran” Muffins remind me of a 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.
To be great, bran muffins should be moist but have good muffin edges to their tops. My husband loves bran muffins, so it’s been fun to reintroduce an old favorite of both of ours back into our diet.
A word about resistant starch because tiger nuts 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.
Tiger nuts 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.
One more detail about resistant starch, or RS. There are different categories. Tiger nuts are considered RS2 or RS3. The reason this is important is that when you eat tiger nuts 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.
What are tiger nuts
Tiger nuts aren’t nuts at all. They are little tubers. Eaten whole and raw they are chewy, crunchy and nutty and 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 this brand tastes a little like graham cracker crumbs!)
And after creating this recipe, (update), I’ve created many more tiger nut recipes as well, for all of us to enjoy. Here are a few favorites:
- Tiger Nut Tortillas (Paleo, AIP, GF, egg-free, nut-free)
- Chocolate Chip Cookies (Paleo, AIP, GF, egg-free, nut-free)
- Tiger Nut Pie Crust (Paleo, AIP, GF, egg-free, nut-free)
- Snickerdoodles (Paleo, AIP, GF, egg-free, nut-free)
- Master Scones Recipe (any flavor!) (Paleo, AIP, GF, egg-free, nut-free)
How to serve Tigernut “Bran” Muffins
Enjoy Tigernut “Bran” Muffins plain, with butter, with butter and honey, or butter and (if you eat dairy) chèvre — 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.
Tigernut "Bran" Muffins (Paleo | Gluten-free)
Equipment
- muffin pan (with capacity for 6 muffins)
- oven
Ingredients
- 5 medium-size eggs
- ⅔ cup tiger nut flour
- ½ cup flax seed meal
- ¼ cup honey or maple syrup (the muffins will not brown as much if you use maple syrup)
- ¼ cup avocado oil or traditional fat of choice, melted and cooled slightly
- 1 teaspoon vanilla extract optional
- ½ teaspoon baking soda , sifted
- ½ teaspoon sea salt
- OPTIONAL: blueberries or raisins (Before baking, stir into batter 1 cup blueberries, or ¾ cup raisins. If you choose blueberries, you may need an extra muffin pan or taller muffin cups to compensate for the extra batter. See recipe Notes below for tip.)
Instructions
- Preheat oven to 325 degrees Fahrenheit. Fill muffin pan with 6 liners. Set aside.
- Place wet ingredients in blender or large mixing bowl: eggs, honey, avocado oil and vanilla. Blend or mix (with electric mixer) for 10 seconds.
- In medium size bowl sift together dry ingredients: tiger nut flour, flax seed meal, baking soda and sea salt.
- Add dry ingredients to blender or large mixing bowl and puree/mix until combined thoroughly, without over-mixing. (You may also briefly stir in optional blueberries or raisins.)
- Fill each muffin cup with batter (it's okay to fill them to the brim, because these muffins rise straight up). Bake 20 minutes and then check with a toothpick or sharp knife for doneness. Bake up to 5 minutes more, until toothpick inserted comes out clean.
Notes
Tip when adding blueberries to the batter
If you add blueberries to Tigernut "Bran" Muffin batter, the batter will increase by 1 cup in volume. Without blueberries, the batter fills 6 standard muffin cups exactly. If your muffin liners are labeled "Large", they are likely the standard muffin cup liner, which is actually pretty small. If you buy "Extra Large" or "Jumbo" muffin liners, you'll have enough capacity with this recipe to add blueberries. But if you have the "Large" or standard muffin liners, I recommend you make easy homemade liners instead, out of squares of parchment paper. It's easy to tear or cut parchment paper into approximate 5" squares, and press them into the muffin pan's cavities. I use various weights to keep the papers in place before pouring in the batter (apples, lemons, spice jars or small glasses etc.). When I photographed this recipe, I added raisins to the batter and used standard "Large" muffin cups. The batter filled the 6 cups perfectly, right to the rim before baking. But I usually use parchment paper liners when I make muffins. It's more economical in the long run, looks nicely rustic, is relatively fast to do, and is always non-stick (unlike some muffin liners). Parchment paper also lasts longer, and is always there when you need it.Nutrition
Love tiger nuts? I also recommend my homemade Tiger Nut Yogurt! It’s a great source of prebiotics and probiotics.
Emily @ Recipes to Nourish says
These look great Megan! I am loving these resistant starch flours! So yummy. Thanks for sharing your knowledge with us.
Megan Stevens says
Thanks, Emily!! You’re welcome!
Pamela Garfield says
I’ve made these twice now and I think they will be a weekly bake for me. They are my holy grail muffin recipe! As always, thank you for sharing your knowledge and recipes. Wishing you a wonderful new year!
Megan says
So sweet to hear, Pamela! Thank you so much for sharing, and happy new year, as well!! 🙂
Renee Kohley says
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!
Megan Stevens says
You’re welcome! I know: so much protein, too; each one nutrient-dense. 🙂 I hope you enjoy the flour and recipe!
linda spiker says
Fabulous! These sound like just my kind of muffin!
Megan Stevens says
Nice! 🙂
thefoodhunter says
I never heard of tigernut. But these muffins sound amazing
Megan Stevens says
Thanks, I’m so glad!
Jessica from SimplyHealthyHome says
I’ve been sing tigernut more and more but haven’t tried it yet. These muffins look good!
Megan Stevens says
I hope you get to try it soon, Jess!
Elaina Newton says
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?
Megan Stevens says
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.
Marjorieann1977 says
I love this alternative to whole wheat bran muffins. I need to get some tigernuts!
Megan Stevens says
Yay! Me too- so many great grain-free alternatives.
Anna @GreenTalk says
Wow. These muffins look delicious. Is this flour high in fiber as well?
Megan Stevens says
Yep, actually FULL of whole food fiber. 🙂
Kimberly Ward says
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.
Megan Stevens says
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!
Glenna says
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.
Megan Stevens says
Thanks, Glenna. Yep, both chia and flax work well in place of egg; but I haven’t tried either one with this recipe.
Athletic Avocado says
These muffins look amazing! I love baking with tigernut flour, the nutty flavor is incredible!
Megan Stevens says
Yay! I agree. Thank you!!
Loriel says
I don’t mean to be “that” person but would coconut oil work as the fat?
Megan Stevens says
LOL, no problem. 😉 Yes, you can sub in coconut oil, for sure.
Loriel says
One more question- could the tigernuts be made into a milk? Would that be a resistant starch?
Megan Stevens says
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.
Megan Stevens says
In regard to straining, I would keep the pulp in if drinking it for the RS, or use the pulp in something else.
Andrea Wyckoff says
These are some of the most beautiful grain-free muffins I’ve ever seen! I want to reach into the screen and grab one!
Megan Stevens says
Aw, thank you, Andrea!!! That means so much, especially coming from you!!
Mandy Fuller Fowler says
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!
Megan Stevens says
Yay, I’m so glad! Your additions sound great!
Klaudia says
Hi Megan,
This muffins are so goooooood!!!!!! Would you be able to give the nutrients and calories amount for them?
Megan says
Hi Klaudia, yay, thank you so much, and I’m so glad you like them! Okay, I just added the nutritional data! Thanks for the request! 🙂
Bria says
I just bought my first bag of tigernut flour – I trust that if it were so, you would have mentioned, but I’ll ask anyway for peace of mind. Are the levels of “anti-nutrients” low enough you feel good about baking with it without soaking overnight?
Thanks,
Ps you have really helped me over the years – thank you!
Bria
Megan says
Hi Bria, yes, definitely! While it’s nice to reduce anti-nutrients when convenient, or if you notice a benefit in digestion, most people do not soak tiger nuts, and they’re still considered nutrient-dense and gentle. You’re welcome, so happy the website has been helpful!! 🙂 🙂
Louise Gagne says
I just made these and they are awesome. Actually got 7 muffins!
Thank you.
Megan says
Great, Louise! Thanks so much for sharing, and I’m so happy you loved the muffins! 🙂
Nikki Harper says
I am planning to try this recipe. I am new to gluten free baking. Can I ask why five eggs? It seems like a lot. Thanks for any insight and thank you for this recipe!
Megan says
Hi Nikki, every recipe is unique, so it’s not that all gluten-free baking would require this, but this recipe turns out perfectly with 5 eggs — the right texture inside that you want from a muffin, well-risen, tender and moist + high in protein, so a nutritious snack that isn’t all sweet. I hope that helps; enjoy!
Nikki says
Ok thanks! Looking forward to making them.
Megan says
Great, Nikki, you’re welcome!
Eryn McAlpine says
I’ve made these twice and I absolutely love them! Perfect amount of sweetness and still fairly low carb! Have you ever made a double or triple batch and frozen them?
Megan says
Great to hear, Eryn, thank you! I’m so glad you love the muffins, and thanks for sharing with others. I have frozen them, and they defrost really well. I have not doubled or tripled the recipe, so let us know if you try it how it goes.
Jennifer says
These were very good and my first time using tiger nut flour. I only used 2 Tbs of maple syrup and added 2 Tbs of applesauce to decrease the sugar content (histamine issues). I added 1 c frozen blueberries and made 10 nice-sized muffins. I am wondering about the nutritional information-is it for 6 muffins or 10 as stated at the top of the recipe card? Also, how can there only be 1 g of sugar? Does not appear to be accurate.
Megan says
Hi Jennifer, so glad you like the muffins! 🙂 I agree; that amount of sugar isn’t right. Thanks for letting me know; I’ll update it. Sometimes my nutritional data software isn’t accurate on one point, or it can vary from another site I cross-check it with. It might be best to do it on your own if you’re really concerned about a number, to be sure it’s right or safe for your body. The nutritional data in place now is for 10 muffins, but I like to make my muffins bigger, so I make just 6 with the batter. As you’ll see by cross-checking, there is still some variation between the softwares on other points. Here is the updated nutritional data for 6 muffins: 🙂
Total Fat 10.9 grams
Saturated Fat 2.7g
Cholesterol 136mg
Sodium 315mg
Total Carbohydrate 23.6g
Dietary Fiber 7.4g
Total Sugars 16.1g
Protein 7.4g
Vitamin D 13mcg
Calcium 37mg
Iron 4mg
Potassium 258mg
Donelle Freitag says
Thank you so much for sharing this recipe:) These muffins are fabulous! I’ve been making them every week and loving them! I would like to add a good amount of zucchini to them, but haven’t done any experimenting with that, yet. Have you tried adding zucchini, and if so, can you suggest any changes that might need to be made for it to work?
Megan says
Hi Donelle, great to hear, and thank you for sharing your results! 🙂 I’m sorry; I haven’t tried it, so I don’t know. Let us know if you find what works best.
Sorrel says
Lovely muffins, came out perfectly. Is it the tigernut flour or the added flax that gives them the bran texture? Could I leave out the flax and increase the Tigernut flour? Husband wasn’t too keen though I loved them. Also how could I make them a tad sweeter without ruining the finished muffin? Sorry about all the questions!
Megan says
Hi Sorrel, great to hear! You can increase the sweetener to 1/3 cup. The tiger nut flour is what gives the texture. The recipe hasn’t been tested without flax and with more tiger nut flour, but let us know if you make the sub and it works. Best!
Sorrel says
I increased the sweetener as suggested, didn’t sub the flour but did use Raspberries instead of Blueberries and added some lemon zest, absolutely fantastic, thank you!
Megan says
Awesome, so great to hear!! Thanks for sharing!! 🙂
Sally says
These are excellent! We used a silicone mini muffin pan because my kids devour mini muffins. We did some with dried cranberries and some with a few frozen blueberries and baked for 15 minutes. These will be on repeat!
Megan says
Terrific, Sally! Thanks so much for sharing! 🙂