Tigernut zucchini muffins

Tigernut Flour Zucchini Muffins

Muffins are always great to have on hand, they make a perfect on the go snack or tea time treat. Our Tiger Nut Flour Zucchini Muffins are guilt free and loaded with goodness.

What better snack to enjoy than one that makes a healthy and delicious alternative to the sugary shop bought options out there.

Tiger nut zucchini muffins

As the title mentions, these muffins are made with Tigernut flour and grated zucchini, both are gut healing superheroes due to there fibre content.

They are naturally sweetened by the banana and honey, warmed with the soothing flavour of cinnamon and vanilla and made with unrefined healthy fats and are a good source of protein.

Tiger nut zucchini muffins

In our Tigernut Flour Breakfast Cookies we spoke about some of the incredible health benefits of consuming tigernuts.

As a recap here is why we highly recommend adding Tigernuts to your diet:

  • Rich in Fibre – These tubers contain a large amount of fibre, meaning they can play a vital role in digestive health, in fact, tigernuts are superior when it comes to their fibre content. Fibre is also vital in diets where one is looking to lose weight.
  • Great Substitute to Cows Milk – A great plant-based milk, it is rich in healthy fats, vitamin E and C. It is easily digestible and great for aiding in high blood pressure, cholesterol, and cardiovascular health.
  • High Magnesium Source – Did you know that Magnesium is responsible for over 300 biochemical interactions in the body? Just 100 grams of tigernuts contribute to between 13 and 17% of our daily magnesium requirements. Magnesium provides a great source of energy, is strongly related to kidney care and prevention of menstrual problems, as well as maintaining the bodies pH levels.
Tiger nut zucchini muffins
  • Rich in Potassium – Potassium is especially known for controlling blood pressure. Just 25 tigernuts provide the amount of 139 milligrammes of potassium, making them a great source of electrolytes. Potassium aids in the proper functioning of the cells in the body, and is one of the essential minerals, that regulates the amount of acid-base and helps to distribute water throughout the body.
  • Source of Plant Protein – Tigernuts are one of the richest sources of non-meat protein that supplies plenty of energy. Protein also plays a vital role in building bones, muscles, cartilage, skin and blood.
  • Source of Arginine – Arginine is an amino acid, it is able to maintain the width of blood vessels to ensure normal blood flow. Making it helpful in providing solutions in conditions caused due to restricted blood vessels, including clogged arteries, chest pain, muscle cramps, and headaches.
  • Digestive Aid – Traditionally, tiger nuts were used to treat stomach upsets, irritable bowels, and other digestive issues. They have also been used as a remedy for flatulence and diarrhoea. In fact, tigernuts are presumed to contain resistant starchthis can feed the friendly bacteria in your gut, helping your digestion run smoothly.
Tiger nut zucchini muffins

When is comes to gut health fibre plays a vital role in our microbiome’s ability to thrive. 

According to Dr. Sonnenburg, most our gut bacteria live in our colon. The only food they really have access to is what’s left after our digestive enzymes have finished digesting our food. What remains after digestion is mostly fibre. So, you’ll want to increase your consumption of fibre-rich starchy tubers, vegetables, nuts, seeds, and fruit.

– How to Build a Better Microbiome for Vibrant Health

With that we hope you enjoy this ‘easy-to-make but beneficial for the gut ‘ tigernut flour muffins.

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Tiger nut zucchini muffins

Tiger Nut Flour Zucchini Muffins

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30minutes
  • Yield: 6 1x
  • Category: Baking
  • Cuisine: Muffins



1 cup tiger nut flour

½ teaspoon baking soda

½ teaspoon baking powder (gluten free)

½ teaspoon cinnamon

pinch of sea salt

⅓ cup very ripe banana, mashed

1 large free range egg

¼ cup grass-fed ghee or coconut oil, melted and cooled

1 teaspoon pure vanilla extract

1 Tablespoon raw honey

1 cup grated zucchini


  1. Preheat oven to180C and line muffin pan with paper liners.
  2. In a medium bowl, whisk together the tiger nut flour, baking soda, baking powder, cinnamon, and salt.
  3. In a separate bowl whisk together mashed banana, egg, ghee, vanilla extract, and honey.
  4. Add wet mixture to the dry ingredients and mix until combined.
  5. Using a paper towel, squeeze out extra water off of the zucchini and fold it into the mixture.
  6. Evenly distribute between 6 muffin tins.
  7. Bake for 18-20 minutes or until a toothpick comes out clean.

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