Tigernut flour is a unique type of gluten-free flour, made from tigernuts (which are not actually nuts but small tubers). However, it’s not always readily available, and some individuals may have nut allergies or dietary preferences that lead them to seek alternatives.
Fear not, as I’ve compiled a list of the four best tigernut flour substitutes:
- Cassava flour
- Almond flour
- Arrowroot flour
- Potato flour

Best all-around gluten-free substitute for tigernut flour: Cassava flour
Cassava flour is an excellent all-around substitute for tigernut flour – and it’s gluten-free! Both flours are made from different types of roots. Tigernut flour comes from tigernuts, which are actually small, root-like tubers, and cassava flour, as you might guess, is made from cassava roots.
One of the standout features of cassava flour is its ability to mimic the texture of traditional wheat flour. This characteristic makes it a fantastic choice for recipes like pancakes, bread, and pizza crusts. You won’t have to sacrifice taste or texture when using cassava flour in place of tigernut flour, and it’s readily available in many grocery stores and online shops.
When you need to swap one for the other, it’s usually a one-to-one substitution ratio. So, no complex math involved! Just replace tigernut flour with cassava flour in your recipe, and you’re good to go.
Best budget-friendly tigernut flour substitute: Almond flour
When you’re on a budget but still want a solid tigernut flour substitute, go for almond flour. Almond flour is easy to find and doesn’t break the bank like tigernut flour can. Plus, it brings that nice nutty flavor and a fine texture to your recipes.
Of course, some almond flour brands can be expensive too. See our top pick for the most budget-friendly almond flour.
Best easy-to-bake-with tigernut flour substitute: Cassava flour
When it comes to baking, cassava flour is a top-notch choice. It’s super versatile and behaves a lot like wheat flour, making it easy to use in a wide range of recipes. Plus, it has a neutral flavor that won’t overpower your baked goods.
So, if you’re looking for a hassle-free tigernut flour alternative that won’t compromise on the baking experience, cassava flour is the way to go!
Closest neutral flavor tigernut flour substitute: Cassava flour
Both tigernut and cassava have a relatively mild and neutral taste. This neutrality is a big plus because it means they won’t overpower the flavors of the dishes you’re making.
But why cassava specifically? Well, cassava flour is often preferred over other alternatives like almond or coconut flour when you want a more neutral flavor because it doesn’t have that distinct nutty or coconutty taste. This makes it a versatile choice in recipes where you don’t want any interference from the flour itself.
Tigernut flour, on the other hand, does have a slightly sweet and nutty flavor, which can be great in some recipes, but not ideal when you’re looking for a completely neutral taste.
Best healthy substitute for tigernut flour: Cassava flour
If you’re looking for a top-notch, healthy alternative to tigernut flour, cassava flour is your go-to choice! It’s made from the starchy root of the cassava plant, which is naturally gluten-free, paleo-friendly, grain-free, and packed with dietary fiber. Plus, it’s rich in nutrients like vitamin C and manganese, making it a nutritious choice to include in your diet.
Best high fiber tigernut flour substitute: Coconut flour
Coconut flour boasts an impressive fiber content, which can be especially beneficial for digestive health. Fiber promotes regular bowel movements, helps prevent constipation, and may even lower the risk of certain chronic diseases.
Incorporate coconut flour into your recipes for pancakes, muffins, and bread, and enjoy the added fiber boost it provides. Just remember to adjust the liquid content in your recipes, as coconut flour’s high absorbency can make your baked goods dry if not properly balanced.
Best lower calorie tigernut flour alternative: Arrowroot flour
Arrowroot flour is a starchy, gluten-free powder derived from the root of the arrowroot plant. With fewer calories per serving compared to tigernut flour, arrowroot flour is a good choice for those looking to cut down on calorie intake while maintaining texture and consistency in their recipes.
It’s particularly useful in gluten-free baking, as it helps create a lighter, softer texture in baked goods like cookies and cakes.
Best high protein tigernut flour substitute: Potato flour
Potato flour is made from dehydrated potatoes and is relatively high in protein compared to many other gluten-free flours. It can provide a protein boost to your recipes, making it a valuable substitute for tigernut flour, which is lower in protein.
Potato flour also has the advantage of being neutral in flavor and contributing to a soft texture in baked goods, making it versatile for a wide range of dishes.
Best keto tigernut flour substitute: Arrowroot flour
For all my keto dieters, arrowroot flour comes to the rescue once again, as it’s relatively low in carbohydrates compared to many other gluten-free flours.
Arrowroot flour can be used sparingly in keto-friendly recipes, just remember to incorporate it mindfully within your daily carb limit to maintain ketosis.
Best paleo/whole30 tigernut flour substitute: Cassava flour
Cassava flour is minimally processed and made from the root of the cassava plant, making it a paleo and Whole30-friendly option. It’s free from grains, legumes, and dairy, which are typically avoided on these diets.
FAQs
Tigernut flour can be used as a gluten-free substitute for regular flour in certain recipes, especially those requiring a nutty flavor and a denser texture, but it may not work well as a direct one-to-one replacement due to its unique characteristics. Use a 3:4 ratio when using it instead of all-purpose flour.
Tigernuts, despite their name, are not nuts at all but small tubers or root vegetables. They have a slightly sweet and nutty flavor, similar to almonds or hazelnuts.
No, tigernut flour is not the same as cassava flour. Tigernut flour is made from tigernuts, while cassava flour is made from the starchy root of the cassava plant. They have different flavor profiles, textures, and nutritional profiles, although both are gluten-free and suitable for various dietary preferences.
The choice between tigernut flour and almond flour depends on your dietary preferences and the specific recipe you’re making. Tigernut flour has a distinct nutty flavor, which some people prefer, but it can be more challenging to find and can be expensive. Almond flour is a widely available and budget-friendly option for those without nut allergies. It’s essential to consider your taste preferences and dietary requirements when choosing between the two.
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