Tiger Nut Milk: Everything You Need To Know

Join me on a journey into the world of lesser-known plant-based milk alternatives.

As I’ve explored various nut milks, from almonds to oats and soy to cashews, I’ve stumbled upon a hidden treasure – tiger nut milk.

This article is dedicated exclusively to tiger nut milk, a unique and intriguing dairy-free option with a history dating back to 1200 AD. We’ll delve into its nutritional benefits and provide a step-by-step guide to crafting your own batch.

So, let’s dive right in and uncover the delightful possibilities that tiger nut milk offers.

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Rude Health Tiger Nut Drink


I love that this brand is unsweetened. Ingredients: Spring Water, Organic Rice, Organic Tiger Nuts (6%), Sea Salt

What Are Tiger Nuts?

Tiger nuts are fascinating little tubers, teeming with nutrients and sweet, nutty flavor. They have their roots in ancient times – the Egyptians originally cultivated them. You’ll notice these root vegetables, also known as yellow nutsedge or earth almonds, come in various types including peeled and unpeeled tiger nuts and even sliced for convenience.

tiger nuts for making tiger nut milk

Definition and origin

Tiger nuts, in reality, are not nuts at all. This deceiving name refers to tiny tubers grown underground just like potatoes. Misleading monikers aside, these little nuggets come packed full of nutrients and offer a naturally sweet taste that makes them perfect for making milk.

Historically speaking, tiger nut cultivation dates back as far as Ancient Egypt. Found preserved in tombs from the period, it’s clear our ancestors knew their worth too! Originating in Northern Africa and the Mediterranean area, tiger nuts have spread worldwide over time.

Highlighting one particular use; Spain has a traditional beverage called Horchata de Chufa made from these very tubers.

How tiger nuts are grown

Growing tiger nuts is a fascinating process that combines traditional farming techniques with modern knowledge.

Here’s how it happens:

  • 1. The little tubers are usually planted in the spring, as they need a warm climate to grow.
  • 2. Farmers select whole tiger nuts of excellent quality for planting in prepared fields.
  • 3. These yellow nutsedge plants, as they are scientifically known, thrive in sandy soil with good irrigation.
  • 4. The root vegetables are typically grown organically, without the use of chemical fertilizers or pesticides.
  • 5. Once sown into the earth, the tubers take about 4 months to mature under optimal conditions.
  • 6. As part of their growth cycle, tiger nuts require adequate sunlight and water supply.
  • 7. Our favorite earth almonds grow below ground level similar to potatoes, keeping all their nutrients locked inside until harvest time.
  • 8. Interestingly enough, most farmers allow them a soaking time in the field before harvest to reduce the anti-nutrients naturally found in them.
  • 9. Harvesting requires extra care not to damage these tiny tubers while pulling out from the ground.

Different types of Tiger Nuts

When you decide to turn to tiger nuts as a healthy snack or to make tiger nut milk, you’ll quickly discover that these beneficial tubers come in several different types: peeled, unpeeled, and even sliced. Each type differs slightly in taste and fiber content, but all maintain the nutritional properties that make tiger nuts a great choice for a healthy lifestyle.

Type of Tiger NutDescriptionBenefits
Peeled Tiger NutsPeeled tiger nuts have been stripped of their outer skin, enhancing their natural sweet taste. They are often easier to eat than unpeeled nuts.Peeled tiger nuts maintain all the nutritional properties of the raw material. They are also softer, making them ideal for those with sensitive teeth or digestive systems.
Unpeeled Tiger NutsUnpeeled tiger nuts still have their outer shell intact. This gives them a slightly stronger flavor and increases their fiber content.Unpeeled tiger nuts tend to have better flavor and more fiber compared to peeled tiger nuts. They are a great choice for those looking to add more fiber to their diet.
Sliced Tiger NutsSliced tiger nuts are cut into thin pieces. They can be eaten as is or added to dishes for extra crunch.Sliced tiger nuts provide the same benefits as the peeled and unpeeled variety, but their shape makes them versatile for use in baking or as a topping on your breakfast cereal or yogurt.
Different Types of Tiger Nuts

Remember, no matter the type, tiger nuts are a fantastic addition to any healthy lifestyle. Whether you prefer peeled, unpeeled, or sliced, each variety offers unique benefits and a deliciously unique taste.


Anthony’s Organic Peeled Tiger Nuts


These are great for making your own tiger nut milk!

Historical significance: Horchata de chufa and other traditional uses

Horchata de chufa holds great historical significance in Spain, particularly in the Valencia region. This traditional beverage has been enjoyed for centuries and is well-known for its digestive and antidiarrheal properties.

Made from soaked, ground, and sweetened tiger nuts, horchata de chufa is not only delicious but also highly nutritious. It is rich in starch, amino acids, vitamins, and minerals. Typically made with tiger nuts, water, and sugar, variations of this drink may exist.

Today, horchata de chufa remains a popular non-alcoholic option that can be enjoyed by those looking for an alternative to dairy milk or simply wanting to experience a taste of Spanish tradition.

Tiger Nut Milk: A Dairy-Free Alternative

Tiger nut milk is a fantastic dairy-free alternative that offers numerous health benefits. It is perfect for individuals with allergies or dietary restrictions since it is free from coconut and nuts, making it suitable for those following AIP, Paleo, Keto, and low FODMAP diets.

Not only does tiger nut milk have fewer calories, less fat, fewer carbs, and less protein compared to cow’s milk, but it also contains essential nutrients such as calcium, copper, magnesium, manganese, and phosphorus.

Additionally, tiger nut milk is an excellent option for individuals with lactose intolerance since it doesn’t contain any lactose. With its naturally sweet flavor and versatility in recipes ranging from smoothies to baked goods, tiger nut milk is a delicious choice for anyone looking to live a healthy lifestyle.

Comparison with other nut milks and dairy alternatives

Tiger nut milk is a great alternative to other plant-based milks and dairy. Here’s a comparison to help you understand how it fares against common alternatives.

Milk Type
Nutritional Value
Allergen Information
Environmental Impact
Tiger MilkHigh in fiber and B vitamins, low in fatSafe for those with nut allergiesEco-friendly and sustainable
Hemp, Hazelnut, Coconut, Almond, Cashew, Pea & Soy MilkVaried nutritional value, usually fortified with vitamins and mineralsMay contain allergens, especially for those with nut and soy allergiesVaries, almond milk and soy milk have higher environmental impacts
Oat MilkHigh in fiber and B vitamins, low in fatSafe for those with nut allergies, may contain glutenConsidered eco-friendly and ethical
Other Nut Milks and Dairy Alternatives

As the table illustrates, tiger nut milk is a nutrient-dense, hypoallergenic, and sustainable choice. It’s a fantastic choice, especially for those with dietary restrictions or allergies. Compared to other milk alternatives, it’s a hidden gem!

Nutritional Value and Health Benefits of Tiger Nut Milk

Tiger nut milk is not only a delicious dairy-free alternative, but it also offers impressive nutritional value and numerous health benefits. One cup of tiger nut milk provides 20 grams of protein, along with all eight essential amino acids that our bodies need for optimal functioning.

This makes it an excellent choice for those looking to increase their protein intake.

In addition to its protein content, tiger nut milk is rich in vitamins C and B6, as well as minerals like iron, magnesium, zinc, potassium, and calcium. These nutrients are important for maintaining overall health and supporting various bodily functions.

infographic micronutrients in tiger nuts

For example, the high levels of monounsaturated fats in tiger nut milk can help maintain healthy cholesterol levels and promote heart health.

But the benefits don’t stop there! Research shows that tiger nut milk may aid in weight loss by promoting satiety and reducing cravings. It may also help regulate blood sugar levels due to its low glycemic index.

Furthermore, tiger nut milk has potential benefits for digestion by improving gut health and acting as a prebiotic.

With all these nutritional benefits packed into one glass of tiger nut milk, it’s clear why this dairy-free alternative is gaining popularity among those seeking a healthier lifestyle.

So go ahead and enjoy all the goodness that comes from adding this natural powerhouse to your diet!

Making Tiger Nut Milk at Home

Making tiger nut milk at home is incredibly easy and requires just a few simple steps. Here’s how you can do it:

  • 1. Soak one cup of tiger nuts in filtered water for at least 12 hours, or overnight. This helps to soften the nuts and make them easier to blend. (Buy tiger nuts here)
  • 2. Drain the soaked tiger nuts and rinse them thoroughly.
  • 3. Place the soaked tiger nuts in a high-speed blender along with four cups of filtered water. You can also use a nut milk maker!
  • 4. Blend on high speed for about two minutes, or until the mixture becomes smooth and creamy.
  • 5. If desired, you can add a sweetener such as maple syrup or dates to enhance the flavor of your tiger nut milk.
  • 6. To separate the liquid from any remaining pulp, strain the blended mixture through a nut milk bag or fine mesh sieve.
  • 7. Squeeze out as much liquid as possible from the pulp, ensuring that only smooth milk remains.
  • 8. Transfer your homemade tiger nut milk into a glass jar or bottle and refrigerate for up to five days.

Storing and Using Tiger Nut Milk

After making your own delicious tiger nut milk at home, you’ll want to know the best way to store it for future use. Leftover tiger nut milk can be stored in the refrigerator for up to 5 days, giving you plenty of time to enjoy it.

If you’d like to keep your tiger nut milk for even longer, it can be frozen for longer-term storage. Research shows that tiger nut milk has a shelf life of 8 days when kept at 38 °F or less.

To store your homemade tiger nut milk, simply pour it into a glass bottle and place it in the fridge. This will keep the milk fresh and ready to use whenever you need it.

Tiger Nut Milk Recipe Ideas

I’ve got some delicious recipe ideas for using tiger nut milk in your healthy lifestyle. Check out these creative ways to enjoy this nutritious dairy-free alternative:

  • Smoothies: Blend tiger nut milk with your favorite fruits and leafy greens for a refreshing and nutrient-packed smoothie.
  • Overnight oats: Soak oats in tiger nut milk overnight for a creamy and satisfying breakfast. Add toppings like berries, nuts, and honey for extra flavor.
  • Chia pudding: Mix chia seeds with tiger nut milk and let it sit overnight to create a creamy and gelatinous treat. Top with fresh fruit or coconut flakes.
  • Golden milk latte: Warm up some tiger nut milk on the stove with turmeric, ginger, cinnamon, and a touch of honey for a cozy and anti-inflammatory beverage.
  • Dairy-free ice cream: Use tiger nut milk as a base for homemade ice cream by blending it with frozen bananas or other fruits.

Bottom Line

To sum up, tiger nut milk is a delicious and nutritious dairy-free alternative that has been enjoyed for centuries. It offers numerous health benefits, including being rich in protein and iron.

Whether you’re looking for a vegan option or simply want to try something new, tiger nut milk is definitely worth adding to your diet. So grab some tiger nuts and start making your own creamy and flavorful milk at home!

Further Sources

Suleiman, M. S., Olajide, J. E., Omale, J. A., Abbah, O. C., & Ejembi, D. O. (2018). Proximate composition, mineral and some vitamin contents of tigernut (Cyperus esculentus). Clinical Investigation, 8(4)

Belewu, M. A., & Belewu, K. Y. (2007). Comparative physico-chemical evaluation of tiger-nut, soybean and coconut milk sources. International Journal of Agriculture and Biology, 5(785), e787.


What is Tiger Nut Milk?

Tiger Nut Milk is a dairy-free, nut-free, and gluten-free milk made from tiger nuts, providing excellent alternatives for people with various dietary restrictions.

How do I make Tigernut milk?

Making tigernut milk involves soaking tiger nuts or tigernut flour in water with cinnamon sticks, blending the mixture in a high-speed blender and straining it into a mason jar or an airtight container.

Is Tiger Nut Milk good for you?

Yes! Beyond being allergy friendly, Tiger Nut Milk is rich in resistant starch, vitamin E and plant protein making it highly nutritious.

Do we discard leftover tiger nut pulp after extraction process?

No need to throw away the leftover tiger nut pulp as you can use it to make grain free food items such as breads or cookies following new cookbook recipes.

What Does Tiger Milk Taste Like?

Tiger nut milk boasts a subtly sweet and nutty flavor with a touch of earthiness, making it a uniquely delicious addition to your dairy-free options.