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a bowl full of tiger nut bran muffins

Tigernut "Bran" Muffins (Paleo | Gluten-free)

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. Great by themselves. Or stir in 1 cup blueberries before baking, or 3/4 cup raisins.
Course Breakfast, Brunch, Snack
Cuisine American
Keyword gluten-free, muffins, paleo, tiger nut
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 10 muffins
Calories 128kcal
Author Megan
Cost $3


  • muffin pan (with capacity for 6 muffins)
  • oven


  • 5 medium-size eggs
  • 2/3 cup tiger nut flour
  • 1/2 cup flax seed meal
  • 1/4 cup honey or maple syrup (the muffins will not brown as much if you use maple syrup)
  • 1/4 cup avocado oil or traditional fat of choice, melted and cooled slightly
  • 1 teaspoon vanilla extract optional
  • 1/2 teaspoon baking soda , sifted
  • 1/2 teaspoon sea salt
  • OPTIONAL: blueberries or raisins (Before baking, stir into batter 1 cup blueberries, or 3/4 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.)


  • 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.


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.


Calories: 128kcal | Carbohydrates: 14g | Protein: 4.4g | Fat: 6.5g | Saturated Fat: 1.6g | Cholesterol: 82mg | Sodium: 190mg | Potassium: 155mg | Fiber: 4.5g | Sugar: 9g | Vitamin C: 1mg | Calcium: 22mg | Iron: 3mg