Can tigernut flour replace all-purpose flour?

Not exactly one-to-one. Tigernut flour is denser and more absorbent than all-purpose flour. If you try to substitute it directly in regular pancake or baking recipes, you might end up with dry or crumbly results. I’ve found success using tigernut flour when combined with arrowroot starch or coconut flour to mimic the lightness of traditional flours. For best results, follow recipes specifically designed for tigernut flour—like the one shared in this article.

Is tigernut flour keto friendly?

Tigernut flour is not considered keto-friendly in strict terms. It’s higher in carbs than almond or coconut flour, with about 19 grams of net carbs per ¼ cup. However, it’s still a better option than many refined flours and works well in low-inflammatory or moderate-carb diets. I personally use it during reintroduction phases of AIP or when I need a carb source with fiber and prebiotic benefits.

What do you do with tigernut flour?

Tigernut flour is super versatile. Besides pancakes, I’ve used it to make cookies, waffles, muffins, and even AIP pie crusts. Its natural sweetness means you often don’t need much added sugar. It also blends well into smoothies or energy bites. If you’re baking for kids or anyone with allergies, it’s a total lifesaver.

Is tigernut flour good for diabetics?

Tigernut flour may support blood sugar balance better than traditional flours. It’s high in resistant starch, which can slow glucose absorption and promote better insulin response. That said, it still contains carbohydrates—so portion size matters. From my experience, when I pair tigernut pancakes with protein and fat, I feel full longer and don’t get energy crashes. Always check with your healthcare provider if you're managing diabetes or blood sugar.

Tigernut Flour Pancakes – High-Protein AIP Recipe You'll Love

Ingredients

Scale

1 cup tigernut flour
2 tablespoons arrowroot starch
½ teaspoon baking soda
Pinch of sea salt
Dash of cinnamon
¾ cup coconut milk
1 tablespoon apple cider vinegar
1 tablespoon melted coconut oil
1 scoop collagen peptides

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Instructions

Whisk together tigernut flour, arrowroot starch, baking soda, salt, and cinnamon.
Add coconut milk, apple cider vinegar, coconut oil, and collagen peptides to the dry mix and stir to combine.
Let the batter rest for 5–10 minutes to thicken.
Heat a nonstick skillet or griddle over medium-low and lightly grease with coconut oil.
Pour ¼ cup of batter per pancake and flatten slightly with a spoon.
Cook for 2–3 minutes on each side until golden and cooked through.

Notes

Optional add-ins include mashed banana, grated apple or zucchini, chia or gelatin egg, vanilla, or blueberries. Reheat in toaster for best texture.

Author: Dad Mark
Prep Time: 10 minutes
Cook Time: 10 minutes
Category: Breakfast
Method: Stovetop
Cuisine: AIP