tigernut flour pancakes
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Tigernut Flour Pancakes

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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.

low fodmap pancakes pin

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.

tigernuts and tigernut flour

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…

  • tigernut flour
  • tapioca starch
  • baking powder
  • salt
  • eggs
  • plant-based milk alternative
  • avocado oil
  • maple syrup
  • pure vanilla extract

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.

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Items used for this recipe

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!

tigernut flour pancakes

Tigernut Flour Pancakes

Under Three Acres
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.
Prep Time 5 mins
Cook Time 12 mins
Course Breakfast
Cuisine American
Servings 12 pancakes

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

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