Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

DID YOU KNOW? Tiger nuts are not actually nuts, but rather tubers, like sweet potato, though much smaller in size. They get their name from the stripes on the tubers’ exterior.

These marble-sized tubers are chewy and taste like a cross between an almond and pecan with a hint of honey–making them a great nut replacement.

They are naturally gluten, grain and dairy free, so they’re perfect for those following a plant-based or paleo diet.

Tigernuts can be consumed in a number of ways. You can eat them raw, roasted, soaked or boiled. You can also find tiger nuts in a variety of forms; tiger nut flour, tiger nut oil, tiger nut butter and tiger nut milk!

Lately, I’ve been experimenting with different tiger nut recipes. Not only do I get more variety in my diet with these small tubers, but they are packed with antioxidants, resistant starch fiber & vitamin E.

So, if you’re curious about tiger nuts or maybe you’re looking for nut free paleo recipes, I recommend trying some of my tiger nut creations below …

Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

Tiger Nut Energy Bites

1 cup tiger nuts
1 cup pitted dates
1/4 cup cacao or cocoa powder
1/8 tsp sea salt

1. Put tiger nuts in a jar, fill with water and let soak in fridge for 12+ hours. Drain well.

2. Using a food processor, process drained tiger nuts until they break down a bit. Then add pitted dates, cacao/cocoa powder & sea salt. Continue to process until a consistent mixture forms.

3. Roll the mixture into small balls. Place in airtight container and store in the fridge.

Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

Tiger Nut Chocolate Chip Cookies (Nut Free, Paleo)

Tiger Nut Chocolate Chip Cookies (Nut Free, Paleo)

Tiger nut chocolate chip cookies are soft, chewy and so delicious! They’re the perfect cookie recipe for those following a nut free paleo diet.

You might be wondering — “Why tiger nuts, Jen?”

Well, my obsession with tiger nuts started a while back when the BF was having bad gut reactions to nuts.

At that time, most of the treats I made contained some form of nut which were a big NO for him. So, I began searching for a nut replacement that would not only make delicious treats, but also keep his belly happy.

It turns out that tiger nuts, which are small tubers and not actual nuts, are a great alternative since they have a similar taste and texture to nuts. I like to describe them as a cross between an almond and pecan with a hint of honey.

Eventually the BF’s issue with nuts went away, BUT the loads of tiger nuts and tiger nut flour that I bought didn’t!

SO, when life gives you tiger nuts, make tiger nut everything! Right?!

This time around I decided to try a classic treat–THE CHOCOLATE CHIP COOKIE! Turns out that tiger nut flour works well as a base. These cookies turned out soft and chewy, like all chocolate chip cookies should be.

If you’re following a nut free paleo diet (or maybe you just want to add more variety and nutrients to your diet), I highly recommend this recipe.

Want more tiger nut recipes? Try these …

Here’s what you’ll need for Tiger Nut Chocolate Chip Cookies

Tiger nut flour
Coconut oil
Coconut palm sugar
Pastured egg
Vanilla extract
Baking soda
Dark chocolate chips

Tiger Nut Chocolate Chip Cookies

Tiger nut chocolate chip cookies are soft, chewy and so delicious! They're the perfect cookie recipe for those following a nut free paleo diet.
Prep Time: 20 mins
Cook Time: 10 mins
Course: Snack/Treat
Cuisine: Gluten Free, Nut Free, Paleo
Servings: 15 cookies


  • 1 1/2 cup tiger nut flour
  • 1/2 cup coconut oil, solid
  • 1/2 cup coconut palm sugar
  • 1 pastured egg
  • 1 tsp vanilla extract
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 1/2 cup dark chocolate chips


  • Preheat oven to 350F and line baking sheet with parchment paper.
  • Using a food processor or hand-mixer, mix together coconut oil, coconut sugar, egg and vanilla extract until smooth.
  • Add in flour, baking soda and salt and continue to mix until smooth batter is formed.
  • Fold in chocolate chips with a spatula.
  • Scoop onto baking sheet, I recommend using a cookie or ice cream scooper. Leave as is (do not flatten). Cookies will expand during baking so leave enough room around each cookie.
  • Bake at 350F for 10-12-minutes or until edges are golden. Let cool on baking sheet.

tiger nut chocolate chip cookies

Tiger Nut “NOatmeal” (Nut Free, High-Fiber, Paleo)

Tiger Nut “NOatmeal” (Nut Free, High-Fiber, Paleo)

Despite what the name might have you believe, tiger nuts are not actually nuts, but rather small tubers.

They’re rich in a variety of nutrients and have been linked to several health benefits — including improvements in gut health.

Here are a couple of ways tiger nuts can support gut health …


Tiger nuts are high in insoluble fiber, which passes through your gut without being digested. Insoluble fiber adds bulk to your poop and helps food move through your gut easily, reducing the likelihood of constipation.

In addition, insoluble fiber captures toxins, waste, fat and cholesterol particles and expels them from your system.

Tiger nuts contain more fiber per serving than many other recommended high-fiber foods, like quinoa or chia seeds. One serving of tiger nuts contains 10 grams of fiber, providing you with almost half of your daily requirement.


Tiger nuts contain resistant starch, a type of prebiotic fiber that can feed the friendly bacteria in your gut, helping your digestion run smoothly.

It’s a good idea to introduce resistant starch prebiotics into your diet gradually. This can help you avoid any temporary gas or bloating you could experience otherwise.

So, if you’re interested in adding tiger nuts to your diet or looking for a nut free paleo “NOatmeal” — I highly recommend giving this recipe a try! It’s a nutrient-dense breakfast that will leave you feeling fueled for the day.

Tiger Nut “NOatmeal” 

INGREDIENTS: (serves 2)
1/2 cup tiger nuts (soaked overnight)
2 tbsp cacao nibs
1/2 tsp ground cinnamon
3 pastured eggs
1/4 cup unsweetened coconut milk
1 banana
2 tbsp coconut manna (for nut free “NOatmeal”) or nut butter of choice

Optional toppings: Fresh fruit, cacao nibs and/or shredded coconut.


1. Add drained tiger nuts, cacao nibs and cinnamon into food processor and process until everything is finely ground. Tigernuts may take a bit of time to break down, so just run the processor until you get the right consistency.

2. In one bowl beat eggs and milk together.

3. In another bowl, mash banana and coconut manna together with a fork.

4. Combine all ingredients in a saucepan. Turn heat to medium-low heat and begin mixing ingredients together using a spatula.

5. Cook for 5-minutes or longer, stirring regularly so “NOatmeal” doesn’t stick to the bottom of the pan. Cook for less time if you want a more runny consistency or cook longer if you want a more dense consistency.

6. Feel free to top your “NOatmeal” with fresh fruit, cacao nibs or shredded coconut!


Coconut Matcha Protein Balls (AIP, Paleo)

Coconut Matcha Protein Balls (AIP, Paleo)

3 ways coconut oil can support weight loss


Coconut oil is high in MCTs (medium chain triglycerides), which are fatty acids that are metabolized differently than most other fats, leading to beneficial effects on metabolism.

Several studies confirm that when humans replace the fats they are eating with MCT fats, they burn more calories.

Therefore, a calorie from coconut oil is NOT the same as a calorie from olive oil or butter (although these fats are perfectly healthy too).


Many studies on MCTs show that compared to the same amount of calories from other fats, MCTs increase feelings of fullness and lead to a reduction in calorie intake.

So, coconut oil boosts fat burning (“calories out”) and it also reduces appetite (“calories in”).


Eating coconut is particularly effective at reducing the harmful belly fat in the abdominal cavity, which is strongly associated with disease.

Studies also show that MCTs lead to weight loss, but the weight loss effects of coconut oil appear to be fairly mild, except for the abdominal fat.

Now give these delicious, coconut-rich protein balls a try! They’re AIP, Paleo & IBS friendly.

Coconut Matcha Protein Balls

INGREDIENTS: (app. 20 balls)
1 cup shredded coconut (unsweetened)
1/2 cup tiger nut flour (or almond flour if not following AIP)
4 tbsp PurePaleo Protein powder (vanilla)
2 tsp matcha green tea
4 pitted dates (soaked for a few minutes)
1/4 cup coconut oil (melted)
1/2 cup coconut butter/manna (melted)
1/2 tsp vanilla extract


1. Add all ingredients into a food processor and process until ingredients start to stick together. If mixture is too dry, add 1 tsp of coconut butter or oil at a time. If mixture is too wet, add 1 tsp of tiger nut flour (or almond flour) at a time.

2. Scoop out mixture with a tablespoon, press firmly together then roll into balls.

3. Enjoy right away or store in an airtight container for later.