This tigernut flour pancakes recipe is gluten-free, dairy-free, nut-free, low fodmap, and refined sugar-free. They are a fluffy and tasty breakfast alternative.

Tigernut Flour Pancakes That Are Allergy Friendly

Our large family of 10 suffers from a wide variety of food-related intolerances including autoimmune disorders like celiac disease. Finding any recipe that meets everyone’s food requirements is quite a feat.

These gluten free pancakes meet all of the needs of our family. You can read more about our health journey here. If you have a family member who suffers from food allergies or was told by their health practitioner to try a low fodmap diet, these low fodmap pancakes do not disappoint.

The secret ingredient in these gluten free pancakes is tigernut flour. When our family discovered tigernut flour, we were finally able to make more treats that the whole family could enjoy together.

What is tigernut flour?

Tigernut flour is not actually made from nuts, it is a starchy powder made from the tubers that grow on the yellow nutsedge plant. It is an ancient food that has recently become quite popular.

Tigernut flour is a gluten free, grain free, nut free, paleo, low carb, keto, or vegan alternative to wheat flour. It is high in fiber and antioxidants and rich in vitamins C, and E, and minerals including calcium, phosphorus, potassium, iron, zinc, and folic acid.

If you are looking for an alternative flour that acts very similar to almond flour in gluten free recipes, tigernut flour is a great choice. Tigernut flour works well in cookies, and it is my flour of choice in pie crust.

To Make Tigernut Pancakes You Will Need…

Some of the ingredients are not naturally gluten free, so if you need to avoid gluten, be sure to check the labels on all of the ingredients, especially the flour, starch, rolled oats, and baking powder. These are often labeled that they may contain wheat.

If you use a plant-based egg alternative, this recipe can be made vegan. I have not tried this. If you do, please leave a comment below and let me know what you used and how it turned out.

Download your guide and start saving money on groceries today!

This eBook is full of tips, a grocery list, and simple recipes to help you save money buying gluten-free groceries so that you can enjoy great food with your friends and family.

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Tigernut Pancakes Step-By-Step

In under 30 minutes, you can have a dozen fluffy 3 1/2 inch pancakes to share with your family for breakfast or brunch.

Step 1

In a medium-sized bowl mix together tigernut flour, tapioca starch, baking powder, and salt. Press out any lumps and mix until thoroughly combined.

Step 2

In a separate medium-sized bowl whisk together milk, eggs, avocado oil, maple syrup, and vanilla extract.

Step 3

Pour wet ingredients into the dry and whisk together until the batter is mixed and thoroughly combined. If the batter is too thick, add a tablespoon of oat milk.

Step 4

Pour the batter in small amounts on a hot and greased griddle or frying pan. When the underside is lightly brown, flip the pancake and continue baking until the underside and inside are baked.

Step 5

Serve warm with your favorite toppings. You can keep the pancakes warm in the oven heated to 170F.

Substitutes and Alternatives

If you are not avoiding or sensitive to dairy, substitute the oat milk with the same amount of regular milk. You can also easily substitute the oat milk with vanilla almond milk if you are not avoiding nuts.

If you don’t have tigernut flour or aren’t in need of a nut-free cookie recipe, almond flour is a great alternative. Substitute 1 1/2 cups of almond flour in place of the tigernut flour. The batter will be runnier and you may need to reduce the amount of milk by a tablespoon or more.

Add blueberries or allergy friendly chocolate chips to the gluten free pancakes recipe to make it a little fancier. We really like the semi-sweet mini chocolate chips from Enjoy Life.

Leave a comment below and let me know what you think of our gluten free tigernut pancakes and if you happen to make some, tag me @underthreeacres on Instagram.

Other gluten-free recipes you might enjoy!

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Tigernut Flour Pancakes

This tigernut flour pancakes recipe is gluten-free, dairy-free, nut-free, low fodmap, and refined sugar-free. They are a fluffy and tasty breakfast alternative.

Course Breakfast

Cuisine American

Keyword dairy-free, gluten-free, kid-friendly, nut-free

Prep Time 5 minutes minutes

Cook Time 12 minutes minutes

Servings 12 pancakes

Author Under Three Acres

Ingredients

• 1 cup tigernut flour
• ½ cup tapioca starch
• 1 ½ teaspoons baking powder
• ¼ teaspoon salt
• ½ cup oat milk
• 2 large eggs
• 2 tablespoons avocado oil
• 1 tablespoon maple syrup
• 1 teaspoon vanilla extract

Instructions

• In a medium-sized bowl mix together tigernut flour, tapioca starch, baking powder, and salt. Press out any lumps and mix until thoroughly combined.
• In a separate medium-sized bowl whisk together milk, eggs, avocado oil, maple syrup, and vanilla extract.
• Pour wet ingredients into the dry and whisk together until the batter is mixed and thoroughly combined. If the batter is too thick, add a tablespoon of oat milk.
• Pour the batter in small amounts on a hot and greased griddle or frying pan. When the underside is lightly brown, flip the pancake and continue baking until the underside and inside are baked. Serve warm with your favorite toppings.
• This batch makes 12 pancakes that are 3-4 inches in diameter.

Notes

The oat milk can be substituted by your favorite milk variety if you are not dairy or nut-free. Also, feel free to add up to 1/4 cup of blueberries or allergy-friendly chocolate chips.

A slice of this gluten free cinnamon raisin bread is the perfect breakfast addition, especially when toasted with a pat of butter.

Gluten Free Cinnamon Raisin Bread for Breakfast

comfort food that doesn’t disappoint. This quick bread is a gluten free, dairy free raisin bread that holds up really well in the toaster.

nd ingredients, this recipe fits the bill. We believe that being gluten-free shouldn’t break the bank or leave you feeling left out or deprived.

To Make Paleo Cinnamon Raisin Bread You Will Need…

If you are making this bread recipe for someone who has celiac disease or is on a strict gluten-free diet, check the labels on your ingredients to make sure that there is no hidden gluten to avoid cross-contamination.

Some of the ingredients are not naturally gluten free, so if you need to avoid gluten, be sure to check the labels on all of the ingredients, especially the flax, flours, and raisins. These are often labeled that they may contain wheat.

To learn more about identifying gluten-free ingredients and reading labels to avoid hidden gluten, check the information in our Gluten-Free 101 section.

Download your guide and start saving money on groceries today!

This eBook is full of tips, a grocery list, and simple recipes to help you save money buying gluten-free groceries so that you can enjoy great food with your friends and family.

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Baking Gluten Free Dairy Free Cinnamon Raisin Bread Step-By-Step

In under an hour, you can have a loaf of yummy cinnamon raisin bread ready for your next snack or tomorrow morning’s breakfast.

If you are not a huge fan of raisins, you can make it plain. We’ve used a simplified version of this recipe for everything from grilled cheese, to garlic bread.

In the video below, I share with our viewers two ways to bake gluten free bread, one of the options was this cinnamon raisin bread recipe gluten free.

Our family has been baking this particular bread recipe with success since 2009. It is our go-to bread recipe and we hope you give it a try.

Step 1

Preheat the oven to 350F or 175C and line a bread pan with parchment paper or skip this step if you are using a silicon bread form.

Step 2

In a large bowl, beat the eggs until light and frothy. Add apple cider vinegar and honey and mix until combined.

Step 3

Add almond flour, tapioca starch, ground flax, cinnamon, baking soda, and sea salt to the egg mixture. Stir until thoroughly combined. Gently fold in raisins.

Step 4

Pour the batter into the parchment-lined bread pan and bake at 350F (175C) for 35-40 minutes or until golden brown.

Step 5

Let cool before slicing. Enjoy toasted with a pat of butter, honey, or some of your favorite jam.

Notes

This bread is not meant to be sweet. If you prefer a sweeter cinnamon raisin bread, add up to 1/4 cup of honey to the egg mixture and mix it in using the electric beaters before adding the flour.

Store this bread in an air-tight container on the counter for up to 2 days, or slice and freeze to eat later. It freezes well. Slice the bread before freezing. If stored properly, this bread will keep for up to three months in the freezer.

Other Gluten Free Recipes You Might Enjoy!

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Gluten Free Cinnamon Raisin Bread

A slice of this gluten-free cinnamon bread is the perfect breakfast addition, especially when toasted with a pat of butter.

Course Breakfast, Snack

Cuisine American

Keyword dairy-free, gluten-free, kid-friendly, snack

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Servings 1 loaf

Author Under Three Acres

Ingredients

Wet Ingredients

• 5 large eggs
• 1 tablespoon apple cider vinegar
• 1 tablespoon honey

Dry Ingredients

• 1 ½ cups almond flour
• ⅔ cup tapioca starch
• ¼ cup ground flax
• 2 tablespoons ground cinnamon
• ½ teaspoon baking soda
• ½ teaspoon sea salt

Other

• ¼ cup raisins

Instructions

• Preheat the oven to 350F or 175C and line a bread pan with parchment paper.
• In a large bowl, beat the eggs until light and frothy. Add apple cider vinegar and honey and mix until combined.
• Add almond flour, tapioca starch, ground flax, cinnamon, baking soda, and sea salt to the egg mixture. Stir until thoroughly combined. Gently fold in raisins.
• Pour the batter into the parchment-lined bread pan and bake at 350F (175C) for 35-40 minutes or until golden brown.
• Let cool before slicing. Enjoy toasted with a pat of butter.

Notes

This bread is not meant to be sweet. If you prefer a sweeter cinnamon raisin bread, add up to a 1/4 cup of honey.

Store this bread in an air-tight container on the counter for up to 2 days, or slice and freeze to eat later. It freezes well, and if stored properly can stay in the freezer for up to three months.

Granola is one of the simplest recipes to make at home. Our cranberry-orange gluten free granola recipe is a fresh take on the classic breakfast food.

Gluten Free Granola Recipe with a Twist

Granola is one of those foods that reminds me of the days when I was single and wanted to eat cereal for meals, but at the same time was trying to be health-conscious. Granola is just sophisticated cereal, isn’t it?

It has several food groups in it and can contain fruit and nuts if you please. It can be made without refined sugar or corn syrup. As an adult and mother of a bunch of kids, I wanted to create a healthy snack that made me feel young again and would please even my picky eaters. That’s why I created this homemade gluten free granola recipe with a twist, the twist of an orange that is!

This recipe contains simple ingredients that when combined give you the flavor and crunch that make granola a favorite breakfast or snack of young and old alike.

To Make Cranberry Orange Granola You Will Need…

If you are making this granola recipe for someone who has celiac disease or is on a strict gluten-free diet, check the labels on your ingredients to make sure that there is no hidden gluten to avoid cross-contamination.

Some of the ingredients are not naturally gluten free, so if you need to avoid gluten, be sure to check the labels on all of the ingredients, especially the nuts, rolled oats, and cranberries. These are often labeled that they may contain wheat.

To learn more about identifying gluten-free ingredients and reading labels to avoid hidden gluten, check the information in our Gluten-Free 101 section.

Download your guide and start saving money on groceries today!

This eBook is full of tips, a grocery list, and simple recipes to help you save money buying gluten-free groceries so that you can enjoy great food with your friends and family.

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Baking Homemade Gluten Free Granola Step-By-Step

In under an hour, you can have a large container full of yummy cranberry orange granola ready for your next craving.

Step 1

Preheat the oven to 325F or 160C and line a large cookie sheet with parchment paper or a silicone mat.

Step 2

Melt coconut oil in a small saucepan or in the microwave. It just needs to be mostly melted and not hot. Pour the coconut oil into a very large bowl. Add maple syrup.

Step 3

Wash your organic orange and grate the rind over the large bowl using a fine grater. Juice the orange and add the juice to the coconut oil and maple syrup. Stir the mixture trying to combine the oil and the other liquids.

Step 4

Add cinnamon to the liquids in the bowl and mix until well combined.

Step 5

Add the oats, sunflower seeds, pumpkin seeds, chopped almonds, and chopped hazelnuts. Stir until everything is thoroughly combined and coated with the liquid mixture.

Step 6

Spread the granola mixture evenly onto a large lined baking sheet. The mixture will be quite thick. Place the granola in the oven and set a timer for 40 minutes.

Step 7

IMPORTANT: Stir the granola mixture every 10 – 15 minutes during the baking period to ensure even browning of the granola. After the 40 minutes have elapsed, remove the granola from the oven and let it cool to room temperature.

Step 8

Pour the granola into a large bowl and mix in dried cranberries. Store the entire mixture in an airtight container and enjoy.

Substitutes and Alternatives

If you prefer, substitute the almonds and hazelnuts with your favorite nuts or seeds and use raisins or dried fruit in place of the cranberries.

For festive holiday granola, add some cardamom and nutmeg and your favorite gluten-free chocolate chips.

Other Gluten Free Recipes You Might Enjoy!

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Crunchy Gluten Free Granola Recipe

Granola is one of the simplest recipes to make at home. Our cranberry-orange gluten-free granola recipe is a fresh take on the classic breakfast food.

Course Breakfast, Snack

Cuisine American

Keyword dairy-free, gluten-free, kid-friendly, snack

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Servings 7 cups

Author Under Three Acres

Ingredients

• ⅓ cup coconut oil, melted
• ⅔ cup maple syrup
• 1 organic orange
• 4 teaspoons cinnamon
• 4 ¼ cups certified gluten-free oats
• ½ cup sunflower seeds
• ½ cup pumpkin seeds
• ⅓ cup chopped almonds
• ⅓ cup chopped hazelnuts
• ¾ cup dried cranberries

Instructions

• Preheat the oven to 325F or 160C and line a large cookie sheet with parchment paper or a silicone mat.
• Melt coconut oil in a small saucepan or in the microwave. It just needs to be mostly melted and not hot. Pour the coconut oil into a very large bowl. Add maple syrup.
• Wash your organic orange and grate the rind over the large bowl using a fine grater. Juice the orange and add the juice to the coconut oil and maple syrup. Stir the mixture trying to combine the oil and the other liquids.
• Add cinnamon to the liquids in the bowl and mix until well combined.
• Add the oats, sunflower seeds, pumpkin seeds, chopped almonds, and chopped hazelnuts. Stir until everything is thoroughly combined and coated with the liquid mixture.
• Spread the granola mixture evenly onto a large lined baking sheet. The mixture will be quite thick. Place the granola in the oven and set a timer for 40 minutes.
• IMPORTANT: Stir the granola mixture every 10 – 15 minutes during the baking period to ensure even browning of the granola. After the 40 minutes have elapsed, remove the granola from the oven and let it cool to room temperature.
• Pour the granola into a large bowl and mix in dried cranberries. Store the entire mixture in an airtight container and enjoy.

Notes

If you prefer, substitute the almonds and hazelnuts with your favorite nuts or seeds and use raisins or dried fruit in place of the cranberries.

For festive holiday granola, add some cardamom and nutmeg and your favorite gluten-free chocolate chips.

This delicious gluten-free baked apple cinnamon oatmeal is a healthy make-ahead breakfast option that even my pickiest eater will eat. The best part is, that it is quick to prepare. It is simple enough that an older child can bake it with just a little bit of supervision.

I don’t know about you, but I am not a creative breakfast person. I need breakfast to be simple, healthy, and enough to feed a large family. Gluten-free cereal options are expensive, especially if you have a lot of mouths to feed.

Bake With Me… Gluten-Free Baked Apple Cinnamon Oatmeal

Growing up on a farm, we ate a lot of oatmeal. It was a staple at the breakfast table. Most people are in one of two camps when it comes to oatmeal; they love it or they hate it. I have one kid who hates it.

Baked apple cinnamon oatmeal, however, is more like dessert and makes the cut for this particular child. It is also a great recipe to make ahead to freeze or to give you the chance to sleep in a little. I appreciate any extra sleep I can get.

All of the food in our home is gluten-free. Most items are dairy-free and a number of other things ‘free’ due to food allergies and sensitivities. Everything we cook is also prepared in super-sized portions due to the fact that we are a 10 person household.

If your household is not gluten-free, the original recipe that I modified was also not gluten-free. It was also not super-sized. I modify recipes to meet our needs and tastes and share them here on the blog after finding the right combination of ingredients with a finished result worthy of sharing.

To bake this version of baked apple cinnamon oatmeal, you only need a handful of ingredients. None of them are too crazy. If you have ever done any gluten-free baking, you know what I am talking about. There are no weird ingredients that are some sort of gum or alternative flours.

Grab 3 of your favorite baking apples and peel and dice them into little chunks. Heck, you can even leave the peels on if you prefer. It doesn’t really matter for this recipe.

Before you forget, preheat the oven to 350F or 175C and grease a large baking dish. I used the 10 x 15-inch pyrex baking dish for this recipe. I’ve had this baking dish since my university days. I even took it to Germany with me because I loved baking so much.

Unfortunately, it was too large for the German ovens. So if you have a small oven, you can use two smaller pans, too. One for breakfast tomorrow and one to freeze for later.

I use lard to grease my baking dishes because it has to be dairy-free for one of my kids. You can use butter or oil if you prefer. It doesn’t matter what your preferred grease is, just do yourself the favor and grease it. It makes serving a whole lot easier.

In a large bowl, mix together gluten-free oats, chopped walnuts, cinnamon, ginger, and salt.

Next, you add the chopped apples and the applesauce. The recipe calls for 1 1/2 cups of applesauce. If you can your own applesauce in pint jars, you can use a whole pint jar as I did in the video. It is a little more than 1 1/2 cups, but no one will know unless you tell them.

If you don’t can, you can use the store-bought applesauce in the pint-sized jars. I use those all the time. Use what you have. I use unsweetened applesauce, but we don’t like our food to be overly sweet. You can use sweetened if you like.

Before you mix it all up again, add the eggs, dairy-free milk, (we use oat milk) maple syrup, and vanilla. Use 6 large eggs or a couple more if your eggs are smaller like some of our homegrown ones.

Mix it up again and pour the batter into your greased baking dish. Smooth it out and bake it for 30 minutes or until it is golden brown around the edges. Be sure to let the baked apple cinnamon oatmeal sit for 5 minutes before you cut into it. This allows it to be served in nice pieces.

You can enjoy it plain, or add some fresh fruit to your taste. I am sure that it would taste amazing with some whipped cream or yogurt if you can eat dairy.

Be sure to grab a copy of the recipe of the Baked Apple Cinnamon Oatmeal and bake some for your family. I would love to know what you think. Leave a comment below or tag me on Instagram @underthreeacres

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Want More Gluten-Free Recipes? Try One of These!

Easy Gluten-Free Chocolate Brownies – Grain-Free & Dairy Free

Auntie’s Pumpkin Pie

Simple Gluten-Free Cornbread Without Corn – A Paleo Cornbread Recipe

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Simple Low Carb Smoothie Smoothie

This was my go-to recipe when I was a busy pregnant homeschooling mom. I am always on the lookout for simple recipes that are healthy and filling. I often spend hours scouring Pinterest for the perfect recipe.

 My problem isn’t that I don’t find recipes, I do. It’s just that I have several food sensitivities that make it extremely difficult to find that perfect recipe. 

Today’s simple low-carb smoothie recipe is actually a very modified version of one that I pinned here.

When looking for recipes, I look for low-carb or keto recipes. Sugar and I  just don’t get along. I am celiac and have hypothyroidism and I have found that I am particularly sensitive to sugar (even natural sugars like honey and maple syrup).

I have found that as long as I stay fairly low carb, my insulin doesn’t spike and I have quite a lot of energy.  During my last pregnancy, I spent a lot of time reading Real Food For Pregnancy by Lily Nichols and really enjoyed the science behind optimal prenatal nutrition.

Since learning and reading about the benefits of a low carbohydrate diet, my health has improved significantly. In October of 2018, I started a strict Keto diet and lost 12 lbs in only 2 weeks. 

All of a sudden, I had energy reminiscent of that in my early 20’s and my cycle got a jump start. I have the low-carb lifestyle to thank for our newest family member. I don’t believe that I would have gotten pregnant with my youngest if I hadn’t jumped on the keto bandwagon. 

Real Food for Pregnancy has proved to be extremely helpful in transitioning from strict Keto to a healthy low-carb diet. My first trimester was extremely rough. 

It took almost four months before I got over my food aversions. I saw great value in Lily’s advice and tried to incorporate her suggestions as often as possible. The recipe I modified was vegan and did not have collagen. 

Collagen contains the amino acid glycine. Glycine is the amino acid that supports the growth of bones, tissue, skin, and nails. Whether you are pregnant or not, glycine is elemental in helping your skin look vibrant and healthy. Who doesn’t want skin that looks younger and more vibrant anyway???

Another ingredient that I added to the original smoothie recipe is raspberries. Raspberries contain antioxidants including vitamin C and improve our immune function and aid in fat burning. They are high in dietary fiber and manganese. Plus, they taste good, too.

I also chose to add a few low-carb sweeteners. I used a combination of Swerve and Pure Stevia Extract Powder from Trim Healthy Mama. This particular brand of stevia doesn’t have a funky aftertaste compared to other brands. 

To add more flavor, I added cinnamon and vanilla. These are completely optional and you can omit them if you like.

If you’re a busy mom, you probably just want to skip right on down to the recipe at this point and that is ok. BUT if you are a fellow home school nerd like me, you might want to learn something new about cocoa powder. 

You might already know that it is rich in polyphenols which are naturally occurring antioxidants that have been linked to lowering blood pressure, inflammation, and improving blood sugar levels. Cocoa has also been found to be anti-inflammatory.

In addition to all of that, I found a study conducted on pregnant women that associated frequent intake of chocolate with reduced stress and improved mood in babies. So, this is another reason to add this simple low-carb smoothie to your busy morning regime. It quite simply reduces stress.

Simple Low Carb Chocolate Raspberry Smoothie

This smoothie is rich in flavor and packs a protein punch. It is sure to keep you going on busy mornings. It is right for a variety of diets including dairy-free, gluten-free, low carb, Keto, and THM S (Trim Healthy Mama).

• 3/4 cup unsweetened vanilla almond milk
• 1/4 cup frozen raspberries
• 2 Tbsp almond butter
• 1 Tbsp coconut oil
• 1 Tbsp cocoa power
• 1 Tbsp Swerve sweetener
• 1 Tbsp Great Lakes Collagen Hydrolysate
• 1 tsp cinnamon
• 1/2 tsp vanilla extract
• 4 ice cubes

Measure and add all of the ingredients to a high-speed blender and blend until completely mixed. Enjoy

If you are looking for more gluten-free recipes, be sure to check out the recipe section and subscribe to the mailing list. All of my recipes are gluten-free and many of them are dairy-free, paleo, or whole 30.

Like what you see and want more?

Join the Under Three Acres community and sweeten up your inbox with new recipes, helpful gardening, and homesteading tips, and lots of gluten-free goodness.

Your information will not be shared with or sold to a third party. This subscription is free of charge and can be canceled at any time.

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I would love to know what you think of my smoothie. Leave a comment below or tag me on Instagram and be sure to check us out on our YouTube channel.

As a gluten-free homesteader, I share lots of gluten-free recipes, gardening tips, and ways to improve your life while living gluten-free so that no matter if you are gluten-free or not, you can celebrate life without feeling deprived or left out.

DISCLAIMER: Please be advised that all of the information and health claims are provided for informational purposes only. Under Three Acres assumes no responsibility or liability for any damages, claims, liabilities, costs, or obligations arising from the use of this website or any other website to which this site is linked.

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