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Easy Tiger Nut Milk Recipe (Nut-Free, Dairy-Free)

Tiger nut milk is a great nut-free alternative to plant milk. It’s incredibly sweet and tasty and only requires two ingredients: tiger nuts and filtered water. Drink it as it is, use it as a coffee or matcha creamer for your morning cereals or granola, or use it as a nut-free and dairy-free milk for baking. Tiger nuts are rich in fiber, magnesium, and potassium and are allergen-free and keto-friendly.

What are tiger nuts / tigernuts?

Tiger nuts are spelled as two words or as one word; they are the same thing, and both are correct. I prefer to spell it ‘tigernuts’; this is how you will find it in most of my previous recipes and posts.

Despite the name, tiger nuts are not nuts; they are the small tubers of Yellow Nutsedge (Cyperus esculentus), cultivated in Southern Europe, Africa, the Middle East, and the Indian subcontinent.

Tiger nuts are also known as chufa and earth almonds. They can be eaten raw, soaked, or roasted and ground into flour.

Due to their hard and dry texture, whole tiger nuts are usually soaked before eating.

Whole peeled tiger nuts
Whole peeled tiger nuts

Horchata de chufa

Horchata de chufa is a Spanish drink, served chilled, made of tigernut milk, sugar, and cinnamon. The ratio of tiger nuts to water is usually 1:2, which I think is unnecessary. My ratio for homemade tiger nut milk is almost 1:4.

If you want, you can play with different ratios and decide which one you like more. Tigernuts are quite expensive, so for me, the 1:4 ratio is perfect. The milk is creamy, thick enough, tasty, and sweet.

When it comes to sugar, it’s unnecessary, as tigernuts are already very sweet.

Check out this article if you want to know more about how I quit sugar 5+ years ago:

Why are tiger nuts becoming popular?

  • tiger nuts can be consumed raw or cooked, whole or ground into flour
  • tiger nuts are a great source of plant protein
  • tiger nuts are exceptionally rich in fiber and nutrients such as magnesium, potassium, phosphor, and vitamin E
  • tiger nuts are keto-friendly
  • tiger nuts are naturally sweet, fruity, and nutty and are allergy-friendly and compatible with most diets
  • soaked and mixed with water, tiger nuts will make a great nut-free and dairy-free milk
  • tiger nut flour is great for baking

25 tiger nuts contain more potassium than a banana.

Tiger nut milk in a bottle
Tiger nut milk in a bottle

Where to find whole tiger nuts?

Tiger nuts can be found in gluten-free sections of some supermarkets or in health stores. There are quite a few options on Amazon US; these are three of them:

Ingredients and tools to make tiger nut milk at home

While finding tiger nut milk to buy is almost impossible (yet!), it is so easy to make at home (and healthier for sure). You only need whole tiger nuts, filtered water, a food processor, a blender, and a nut milk bag or a fine mesh sieve.

Optionally, you can add a sweetener or one dry date to the blender, vanilla or warming spices, or even a pinch of salt. But considering tiger nuts are already naturally sweet and have a fruity and nutty flavor, this milk doesn’t need much to be tasty.

I used peeled tiger nuts for this recipe, but the whole, unpeeled tiger nuts can be used, as the pulp will be discarded anyway.

Soaked (peeled) tiger nuts
Soaked (peeled) tiger nuts

How to make tiger nut milk at home?

  • Soak the whole tiger nuts in filtered water overnight (I cover them and keep the container in the fridge).
  • In the morning, drain the soaking water, add the soaked tiger nuts to a food processor, and process until ground.
  • Transfer the ground tiger nuts to a blender, top with water, and blend until it looks like milk. Mix the tiger nuts and water in batches if you have a smaller blender, like a Nutribullet.
  • Using a nut bag, separate the pulp from the liquid.
  • Store the milk in a glass bottle, in the refrigerator, for up to one week.
Soaked tiger nuts
Soaked tiger nuts in a food processor
Processed tiger nuts in the food processor
The processed tiger nuts in a bowl
Tiger nut milk in a nutribullet blender
Separating the pulp from the liquid using a nut bag

How to use the milk?

This quantity makes about 1L (about 5 cups), which is so delicious and can be consumed in so many different ways:

  • drink it as it is, cold or warm
  • used it to make lattes with coffee or matcha tea
  • serve it with granola or cereal
  • use it for baking

Tiger nut milk can be boiled, so it’s excellent for warm lattes.

Matcha latte with tiger nut milk
Matcha latte with tiger nut milk

Serve it with our Sugar-Free Crunchy Granola with Green Plantains.

Use it to dunk our Gluten-Free Almond Biscotti with Tigernut Flour.

For another nut-free plant milk alternative, check out our Hemp Seed Milk Recipe.

Almond Biscotti and Tiger Nut Milk
Almond Biscotti and Tiger Nut Milk

This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

Easy Tiger Nut Milk Recipe

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By Claudia Curici, Health Coach Serves: yields 1 L
Prep Time: 15 minutes

Tiger nut milk is a great nut-free alternative to plant milk. It's incredibly sweet and tasty and only requires two ingredients: tiger nuts and filtered water. Drink it as it is, or use it as a coffee or matcha creamer for your morning cereals or granola, or use it as a nut-free and dairy-free milk for baking. Tiger nuts are rich in fiber, magnesium, and potassium and are allergen-free and keto-friendly.

Ingredients

  • 1 cup whole tiger nuts (peeled or unpeeled) + filtered water to soak them
  • About 900 ml (3 1/2 cups) of filtered water to make the milk
  • Optional: one date or sweetener, pinch of salt, vanilla, warming spices

Instructions

1

Soak the whole tiger nuts in filtered water overnight (I cover them and keep the container in the fridge).

2

In the morning, drain the soaking water, add the soaked tiger nuts to a food processor, and process until ground.

3

Transfer the ground tiger nuts to a blender, top with the 900 ml of filtered water, and blend until it looks like milk. If you have a smaller blender like a Nutribullet, mix the tiger nuts and the water in batches.

4

Using a nut bag, separate the pulp from the liquid.

5

Store the milk in a glass bottle, in the refrigerator, for up to one week.

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