Tigernut and coconut gluten free muffins

Hi everyone,

As many of you know, I am prebiotic fibre obsessed, and therefore it is no surprise that I have always taken a liking to tiger nuts (not technically a nut, but rather a tuber, that is very high in prebiotic fibre!).

Tigernuts are also rich in iron, potassium and manganese, and are natural gluten free.

I know for some it may seem like an ingredient that seems too far fetched to know where to even start in using it in recipes, so I thought I would whip up a muffin recipe which you can use as a base, and then modify it to your liking by adding in different fruits or vegetables (I am sure pumpkin or banana would work really well here!), and whichever other flours or sweeteners you prefer.

Tigernut meal/flour has a nutty like flavour, and is quite easily switched in recipes!

I have also used some black bean powder as this is another great regular flour alternative that is both high in protein and complex carbohydrates, as well as antioxidants and micronutrients. It has a great mild yet creamy flavour and consistency, that is easily incorporated into baking.

tiger nut and black bean powder muffin

tigernut and black bean powder muffin recipe

Tigernut and coconut gluten free muffins


¾ cup Tigernut flour

¾ cup Jimmy Blacks blackbean powder

2 tbsp natvia baking mix or your preferred sweetener

1 tsp baking soda

1/4 cup natural and lightly salted peanut butter

¼ cup egg white (you could just use 2 eggs here)

2 tbsp desiccated coconut

1 tsp cinnamon

1 tsp vanilla

¾ cup Babushka kefir (honey flavoured yoghurt) (if you only have access to the plain variety this would work too, you just may like to add a tbsp of natural honey into the recipe)


  1. Blend everything together in a high speed blender.
  2. Seperate evenly into a pre-sprayed or non-stick muffin pan.
  3. Place in a preheated 180 degrees oven for approximately 12 minutes or until a skewer comes out clean.
  4. Let cool.

High protein vanilla icing:

  • 1/2 cup reduced fat cottage cheese
  • 1/4 cup whey protein
  • 1/2 tsp vanilla (can omit if you use a vanilla protein powder)
  • 1 tbsp natvia or vitafiber or sweeter of choice

Optional extras:

  • 1/2 tsp cinnamon
  • 1 tbsp natural peanut butter
  • 1 tbsp desiccated coconut


  • Blend in a high speed blender and spoon over partially cooled muffins.



About The Author

Kara Landau aka "Travelling Dietitian" is an Australian Accredited Practicing Dietitian based in NYC. She is a world explorer, healthy foodie, social butterfly, barre and HIIT class lover. When she isn't trying new cuisines, researching new product innovations in the health food space, or speaking to the media on behalf of her food industry clients, she can be found quietly conjuring up her next idea on how to make this world a healthier and better place.

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