tiger nut flour

How To Make Tiger Nut Flour And Other Recipes

Tiger nut flour is one of the products we get from tiger nuts other products are (tiger nut milk, tiger nut oil)

Although it’s not a popular flour in recent times people are beginning to get aware about it.


Unpeeled Tiger nut flour is brown in colour,

while peeled flour is white or a mixture of white and brown depending on how well its peeling.

The flour is gluten and nut free.

It has a sweet and nutty taste.

Nutritional Information

Unpeeled Flour 100gPeeled Flour100g
Fat Total19.6g28.2g
Saturated fat4g4.2g
Monounsaturated fat13.2g
Polyunsaturated fat2.4g
Trans fatLess than 0.1g
Sugar 13g13.3g
SodiumLess than 2mg
Dietary Fibre ( 42% of DI***)25.3g
Iron (45% of RDI*)10.8mg
Vitamin E (19% of RDI*)3.8mg
Magnesium (16% of RDI*)100mg
Zinc (11% of RDI*)2.7mg
Potassium (5% of RDI*)510mg
Vitamin C (3% of RDI*)2mg
Calcium (1% of RDI*)15mg
Fiber 16g11g
Nutritional information of peeled and unpeeled tiger nuts flour

How to make tiger nut flour

Whole tiger nut flour



  • Clean up tiger nuts by picking and washing to remove dirt’s, sand and stones. (When washing do not allow the nuts to soak up water).
  • Use dry tiger nuts when making flour.
  • After washing, allow to dry out.
  • If you are using clean packaged tiger nuts skip the step above.
  • Place the nut in a grinder and grind.
  • Spread out the grinded nuts to cool for about 20 minutes.
  • Flour is ready for use.
  • Store the tiger nut flour in a clean airtight container.

How to make tiger nut plum flour

This is flour made from the chaff (the solid left over) after making tiger nut milk

See how to make tiger nut milk to get previous steps.


  • Dry chaff either under the sun or a dehydrator
  • If using the sun it would take about 2 days to dry out completely.
  • The dried plum is then blended until smooth
  • Allow to cool
  • Store in an air tight container


  • It’s used as thickener in soups, sauce
  • Whole flour It’s used in making tiger nut milk. See recipe below.
  • it’s a good alternative to all purpose flour
  • combine with any other kind of flour for baking.
  • add to akamu (pap), cereal and used as topping in ice cream, yogurt

How to make tiger nut milk using tiger nut flour


  • 2 Cup of Tiger Nut Flour
  • 2 ½ Cup of Water


  • Mix the flour and water together in a bowl
  • Pass through a cheese or muslin bag
  • Serve the milk or refrigerate.


banana bread made with tiger nut flour

Quick tiger nut banana bread


  • 2 Ripe Banana
  • 2 Eggs
  • 2 Cups Tiger nut Flour (Sieved)
  • ⅓ Cup Oil
  • 1 Teaspoon Baking Soda
  • ½ Cup Dates
  • ⅛ Spoon Salt
  • ½ Spoon Nutmeg


  • In a bowl mash the ripe banana until smooth.
  • Add eggs into the mashed banana and mix well.
  • Pour in the oil and mix.
  • Add the tiger nut flour, baking soda, salt, nutmeg and dates mix very well.
  • Pour the batter into a baking pan.
  • Place in the oven and bake for about 40 mins.
  • Once its well baked, bring bread out of the oven allow to cool for about 10 mins.
  • Take the bread out of the pan and let it cool further.
  • Serve immediately or refrigerate.

chin chin made with tiger nut flour
Chin Chin made with Tiger Nut

Tiger nut chin chin


  • 3 cup tiger nut flour
  • ½ teaspoon baking soda
  • ⅓ Cup Dates
  • ⅛ teaspoon salt
  • ⅓ cup water or milk
  • 1 egg
  • ⅓ cup oil


  • In a bowl pour in flour, dates, baking soda, salt and mix well.
  • Add egg, oil and water to the flour mix.
  • Mix well until its no longer sticky.
  • Cut out a little dough and knead.
  • With a knife or cutter cut the kneaded dough into small cubes.
  • Place in the oven to bake for about 15 to 20 mins.
  • Bring out from the oven, allow to cool, serve or refrigerator.

Health benefits

Promotes good digestion

The flour from tiger nuts is gluten free and this comes with some benefits.

Because it’s gluten free, it does not contain the complex protein

found in gluten foods which slow down digestion process,

but it contains lots of fiber which helps to ease digestion,

promote bowel movements, eliminates diarrhea, constipation and bloating.

Helps with healthy bones and teeth

It has a good amount of calcium that makes for healthy bones and teeth, this is very good for children.

Promotes healthy sugar level

It stabilizes blood sugar, its low in glycemic this makes it good for diabetics.

Side effects

The high amount of fiber can be uncomfortable to the throat and stomach,

making use of peeled tiger nut flour or mixing it with another type of flour with lower fiber

can help reduce the amount of fiber consumed.

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