This nut-free tigernut butter is an excellent peanut-butter alternative for anyone with tree nut allergies or following the autoimmune protocol (AIP). Smooth, slightly sweet, and with a touch of salt, it comes together in minutes and works well as a spread or dip.
AIP tigernut butter ingredients:
- 1 cup tigernut flour — Tigernut flour is the base for this butter. It’s made from a tuber (not a true nut), which makes it naturally nut-free and suitable for many elimination diets.
- 1/3 cup avocado oil — Use a neutral oil like avocado for a smooth, creamy texture. Olive oil can be substituted but may alter the flavor.
- 1/4 cup maple syrup — Adds sweetness and helps bind the mixture. Coconut sugar can be used as an alternative for a less liquid sweetener.
- Pinch of sea salt — Balances and enhances the natural sweetness.
How to make tigernut butter
- Combine all ingredients in a high-speed blender or food processor.
- Blend until smooth, scraping down the sides as needed to make sure the flour fully incorporates.
- This should take about 1 minute of active blending; the final texture should be creamy and spreadable.
Serving suggestions
- Use this tigernut butter anywhere you would use peanut butter: on toast (if allowed on your protocol), with sliced apples, or spread on celery sticks.
- Try it as a dip for fresh fruit or as a simple AIP-friendly snack served with crisp vegetables.
- It also works as a base for no-bake energy bites or stirred into porridges and smoothies for added creaminess and flavor.
What is tigernut flour?
- Tigernut flour is ground from tigernuts — small tubers rather than tree nuts. It has a naturally sweet, nutty flavor and is often used in gluten-free and grain-free recipes.
- Compared with standard nut butters, tigernut-based spreads tend to be higher in carbohydrates and lower in protein, and they offer a distinct flavor that pairs well with sweet or savory preparations.
- Tigernuts are commonly used to make flour, milk, and snacks, and because they are not true nuts, they are suitable for many people with nut allergies or following elimination diets like AIP.
Recipe details
- Servings: about 16 (1 tbsp per serving)
- Prep time: 5 minutes
- Equipment: high-speed blender or food processor
- Author: Allianna Moximchalk
- Estimated cost: $3
Ingredients (measured)
- 1 cup tigernut flour
- 1/3 cup avocado oil
- 1/4 cup maple syrup (pure)
- Pinch of sea salt
Instructions
- Place the tigernut flour, avocado oil, maple syrup, and salt into the blender or food processor.
- Blend until completely smooth, pausing to scrape the sides so all the flour is incorporated. Total blending time is approximately one minute, depending on your equipment.
- Transfer to a jar and store refrigerated. Stir before use if the oil separates slightly.
Nutrition snapshot (per 1 tbsp)
Calories: 108 kcal | Carbohydrates: 9 g | Protein: 1 g | Fat: 9 g | Fiber: 2 g | Sugar: 2 g
If you like this AIP snack, you might also enjoy
- Maple Brussels sprouts (AIP-friendly)
- AIP salmon cakes
- Whole30-style hummus
- Whole30 guacamole with pork belly
Quick to make and versatile, this tigernut butter is a simple, nut-free spread that works well for snacks, appetizers, and recipes where you want a peanut-butter-like flavor without tree nuts. If you try it, store it in a sealed jar in the refrigerator and use within a couple of weeks for best freshness.