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Today I am going to teach you how to make tigernut milk. You may be thinking the very thing I thought when I first heard about this non-dairy milk:
What the heck is a tigernut and how do you make milk from it?
Well, it’s super easy, fast, and delicious!
What is a Tigernut?
Recently, I did a video where I discussed what tigernuts are and the different products you can make from them. You can watch that here:
Tigernuts are not actually a nut. They are a tuber (root vegetable) and they are the #1 source of resistant starch. For more info on tigernuts and resistant starch, see this National Center for Biotechnology Information research article.
Resistant starch is something that you may be seeing more info on in the natural health world, as many experts are becoming aware of the importance of this starch in our diet.
Resistant starch resists the digestive process and moves into the gut to become food for our good bacteria. It is a PREbiotic that feeds our PRObiotics.
And we all know how important it is to keep our probiotics in our gut healthy and happy!
Tigernuts are a superfood that originates in the Mediterranean and North Africa. They are very high in fiber, as well as iron (as much as red meat), potassium (as much as coconut water), magnesium, zinc, phosphorus, and vitamins E and C.
What do Tigernuts Taste Like?
Tigernuts have an interesting taste and texture. They are slightly sweet and have a mellow nutty flavor (despite not being a nut).
I personally love the taste and find them quite pleasant to snack on. And because they are so high in fiber, a small handful is all you need to feel full and satiated.
You can eat them raw, but I do have to warn you that they have a weird texture, are pretty hard, and do require some chewing. I kind of like it, but some may not.
You can also soak them in warm water and a little salt and it makes them much softer and more palatable for some people.
I like them both ways.
What is Tigernut Milk?
Tigernut milk has become my favorite non-dairy milk of late. While I still love coconut milk (and almond and cashew milk on occasion), I was looking for something different.
Tigernut milk delivers.
The slightly sweet, nutty flavor comes through in the milk and it is delicious mixed with smoothies, coffee, tea, or plain.
It is super easy to make and can be flavored in a huge variety of ways.
Tigernut milk is sometimes referred to as tigernut horchata or chufa milk. The horchata that most of us are familiar with is typically made with rice, but did you know that traditionally in Spain, tigernuts were used to make horchata, not rice?
This is a traditional food any way you slice it!
How to Make Tigernut Milk
Making your own tigernut milk/horchata is super easy. Watch my video tutorial below!
Where Do I Find Tigernuts?
You can get your tigernuts online. I buy mine from Amazon. They have great prices and I do a lot of shopping with them anyways, so it’s easy to just toss a bag in the basket whenever I’m doing an order. They also carry tigernut flour and tigernut cereal.
How to Make Tigernut Milk (i.e. Horchata or Chufa Milk, a Delicious Dairy-Free Alternative)
If you're looking for an alternative to common nut milks, tigernut milk delivers. The slightly sweet, nutty flavor comes through in the milk and it is delicious mixed with smoothies, coffee, tea, or plain.
Ingredients
- 2 cups raw tigernuts
- 4 cups filtered water
- 1/4 tsp. sea salt
- Flavorings of your chose (optional) - pure vanilla, cinnamon, nutmeg, honey, maple syrup, etc. are all lovely.
- Additional water for pureeing
Instructions
- Place your tigernuts in a bowl or a Mason jar. I like to use a Mason jar so it has a lid.
- Add your sea salt.
- Pour your water over the tigernuts, cover, and let soak for 24-48 hours (place the jar in the fridge so they don't start to ferment). The longer they soak, the softer they will be and better they will puree into milk.
- Once soaked, pour the tigernuts and liquid through a colander and rinse well.
- Place the tigernuts in your blender and add 2 cups of filtered water. You don't want to use a ton of water here in order to preserve the flavor of the tigernuts. You can always add more water later, so start with less than you think you need.
- If you are adding any flavorings, you can add those now.
- Puree on high until smooth and creamy (2-4 minutes, depending on the blender).
- Pour through a fine-mesh strainer, nut bag, cheesecloth, etc. to separate the milk from the pureed tigernuts.
- Place the tigernut puree back in the blender and add another 1-2 cups of water. Puree again for a couple minutes.
- Strain off the milk. You can combine with the first batch, or keep separate. The subsequent batches won't be as rich and creamy as the very first batch.
- You can re-process the tigernuts 2-3 times.
- Once you're done, pour the milk into a glass jar and store in the fridge for up to 3 days (it's rare that it will stay good past 3 days in my experience). If you know you won't use it all before that, you can freeze it.
- You can use the tigernut pulp in your smoothies, or just eat it off the spoon. Or, you can use it in these delicious Banana Tigernut Muffins.
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Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 33Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 13mgCarbohydrates: 8gFiber: 0gSugar: 7gProtein: 0g
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered from Nutritionix and we often find their calculations to be slightly inaccurate based on the whole food ingredients we use on this site. Nutrition information can vary for a recipe based on many factors. We strive to keep the information as accurate as possible, but make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.
So, what do you think? Have you tried tigernuts? Do you like them? Leave a comment below!
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Do tiger nuts give you gas like Jerusalem artichoke (sunchokes)?
Hi Sheila! Nope! At least not me. I can’t eat sunchokes as they give me SEVERE digestive “distress”. 😉 But I have had not issues with tigernuts.
Great tutorial, Jessica, thank you. I’ve made tigernut milk exactly like you demonstrated and it is by far the best tasting non dairy milk I’ve tasted. Do you know for sure that there is resistant starch in the extracted “milk”?
Looking forward to your ideas/recipes for using the pulp up. These are delicious but so expensive!
Hey Heidi – Some of the resistant starch does come through in the milk (I’m not 100% sure what the ratio is). You’ll see it settle to the bottom of your jar in the fridge. It’s not as much as just eating the tigernuts whole, but you do get some. I agree, they are pricey, but they taste SOOOOO good. It is by far my favorite non-dairy milk now. 🙂
Where can I buy tiger nuts?
Hi Rachel – Mine came from Organic Gemini: http://organicgemini.com/
I want to compliment you on your video. You are organized and concise…no um’s or ah’s in your presentation. I’ve put tiger nuts on my grocery list and am looking forward to trying a new beverage! You go, girl!
Hi Annie! Thank you for watching! The ums and ahs are SOOOO hard for me. I have become very conscious of how many times I say those now. Having a script to keep me on track is quite helpful! Hope you like them! 🙂
Hi Jessica,
Please don’t be reluctant to do videos. I watched you tiger nut milk video and discovered that you are very attractive and that you do an EXCELLENT presentation.
Thanks Jacob! I appreciate that! 🙂
I’ve been using tigernut milk for about 3 months; luv it. I was having issues with fermentation so I appreciate your direction to put the tigernuts in the frig while they are soaking; none of the other recipes out on the web suggest that.
We rinse and soak 8 ounces of tigernuts and rinse again at the end; we only process them once with 4 cups of water. We use a muslin nut-milk bag and after draining, REALLY, squeeze every last drop of milk out possible. We then dehydrate the pulp and when i’ts dried out, “grind” it in the food processor for flour which we store in the freezer until ready to use. So far, I am finding the tigernut flour substitutes well for coconut flour (which I no longer can eat.)
I actually like it a lot more than coconut milk. We like adding cinnamon and I find it does not need any sweetener because it already has a pleasant sweetness to it, without being overwhelmingly so.
Hi Shari! Isn’t it great stuff? I can’t get over how delicious it is! For right now at least, I like it more than coconut milk. 🙂 I am glad that the tip on fermentation was helpful!
Vanessa, great video on making tiger nut milk! And it was good to see your face 🙂 I’m glad to hear that tiger nuts don’t give you intestinal distress. I’ll be interested to see what new ideas you discover to use the pulp.
Hi Stef! Thanks for watching! I am glad you liked it. More videos coming this year now that I am getting over my fear of the camera. 🙂 And yes, I am trying to come up with some creative stuff with the pulp! Cheers! ~Jessica
Hi Jessica,
Great post, just a little correction from someone born in Horchata land, Valencia (Spain), which incidentally, is also the Paella land. Tigernuts are called “chufas” in Spanish (“xufes” in the Valencian language), and real horchata (“orxata” in Valencian) is only from chufas, not rice. Rice orxata is just an industrial invention because it is cheaper and because artificial flavors can attempt to achieve the xufes flavour (the “a” turns “e” for the plural form). Of course there is nothing like real orxata de xufa, which is the only one Valencians would touch.
The cradle of orxata is Alboraya, a town near Valencia city. You find the best orxata there. It is served both frozen (like a smoothy) or fluid, there’s also the in-between version. There’s a whole orxata de xufa culture-tradition in Valencia, everyday stuff and gourmet. If you like tigernut milk, I do encourage you to seek real Valencian orxata; always 100% from xufa, no rice at all, not for a Valencian 🙂 . All love and congrats for your articles. I hope you enjoy the trivia!
Interesting Inma! Thank you for taking the time to stop by and share! I learn something new every day! 🙂 🙂
My pleasure! Thank you so much for your posts!
How much resistent starch is in the raw tubers? I can’t find that info anywhere.
Hi Brad – There are 10 grams of fiber per one ounce serving. I’m not sure if all of that is considered resistant starch or not. For specifics, you may want to contact Organic Gemini: http://organicgemini.com/
Loved the video. Good job on that.
Went to order the nuts,only to find that shipping was more than 3 times the cost of the nuts,–so no going to do it. But hopefully the price of shipping will come down someday.
Connie – Thanks for watching! Try looking on Amazon. That is where I have ordered in the past. I have Prime, so I get free shipping, but I think you can still get them for free shipping if your order is over $25! Hope that helps! 🙂
I’m definitely going to try this! But I’m going to use a CLEAN coffee press to extract the “milk” from the ground up nuts….Just thought it might make things much easier….
Pam – Great idea! Use what you have! I’m all about finding ways to make things easier! 🙂
Can I just put the tigernuts in my vitamix to make tigernut flour? I’m not a fan of the chewiness of the tigernuts, though I love the flavor. I’ve never liked milk, so I don’t have much need for a milk substitute, but I’d like to find a way to use my tigernuts. I was going to buy the flour, but since I’ve already spent the money on the nuts, I was wondering if I could make my own flour. Does anyone know?
Hi Cindy – I’ve never tried it! The only concern I’d have is that it would turn into tigernut butter super fast. If you try it, let me know how it goes. I’ll give it a whirl next time I have a bag of tigernuts on hand! 🙂
Hi Jessica. Thank you for all you’ve done. Can you tell me how to extend the shelf life of the tigernuts milk?
Hi JOA – I honestly don’t know how you could extend the shelf life. I’ve had some stay in the fridge for a week and it smelled off. Short of adding a preservative, I don’t think there’s a way. I guess you could try boiling it and then storing it. That would “pasteurize” it in a way. LMK if you ever give it a try! 🙂
Hi! I totally forgot about my soaking tiger nuts. They have been in the fridge uncovered for two, two and a half weeks. Are they still safe to make milk with?
Hi Ju – Maybe, though I have found that when I leave them over 5-7 days, they start smelling really nasty. I’ll have to leave this up to you and your nose. 🙂
interesting piece you have here. am concerned about preserving the milk. i place it in the fridge and by the nest day its bad.i.e changes in colour and a sour taste plus saparation of ingredients. pls how best can i preserve my tiger nut milk for at least three days
Hi Faith – That is odd. I’ve never had it spoil overnight like that. 3-4 days seems to be the max time for me otherwise it does start to smell weird. I always make it just like I outline above and it lasts for those 3 days with no spoilage. I’m honestly not sure why yours would be souring so quickly.
Hello good day everyone,tigernut milk is everybody liking,it taste delicious try adding coconut and arab date to it,this is how we do here in nigeria “africa”.we have tigernut here abundantly and very cheap.
Awesome! Thank you for stopping by and sharing! 🙂
Hi thanks so much for the video, prior to watching, i did my milk and it was too watery, i think i added too much water, after this video i have a perfect milk and everybody loves it. i sometimes add the milk to my cakes and biscuits and it tastes great. Sesime from Ghana, West Africa
Awesome! I am so glad the tutorial was helpful! Yay! 🙂
Hello Jessica!
I love tigernut milk!
I live in Nigeria and it’s in abundance in the north.
I live down south, but it’s still very accessible. It’s kind of a staple in the north too.
I sweetened mine with date syrup and spiced it up a little with some ginger juice.
Loved it!
So awesome Gbemi! I wish it was more accessible and affordable here. It’s still considered a treat food for me since the prices are a little high. But hopefully more people will start learning about it so it can create more demand. The ginger and date combo sounds heavenly! 🙂
am yet to prepare the milk.. over here in Ghana the tiger nut is very cheap.
Yes, I’ve had several people from Africa say how cheap they are over there. Here in the States they are still a little pricey, but hopefully the prices will drop as demand grows and they become more accessible. The milk is so good and a definite treat for me! 🙂
Hello Jessica I’m also from nigeria, we call it ‘aya’ I live up north and it’s really affordable less than $1 can get you a large bowl of tigernuts! The taste is divine! We chew it as a snack, make smoothies and yogurts with it and also juice it.
Awesome! I wish they were that affordable here! 🙂 I just went to do some price comparison and had to forgo an order because it just didn’t fit into our food budget this month. I do love them though! SO tasty! 🙂
Love your video! I have discovered tigernuts recently, and would love to try and make milk. However, the only affordable form I find here in France is tigernut flour, and whole tigernuts seem so pricey! Do you think I could attempt making the milk from the flour or would it make a difference in texture? I have tried to make to make tigernut butter, which I meant as a sunflower sort of butter, but it was too grainy and gritty under my teeth, kind of the brownies I made with tigernut flour, actually. I would love to have the taste of tigernut, which I absolutely love, without that grittiness that really bothers me!
Hi Marina – Thanks for stopping by! So glad you liked the video. I’ve never tried it with the flour. I imagine it might work, though you would need to use A LOT of water because the flour is very fibrous and will soak up the water pretty quickly. I agree that the prices are pretty high on the tigernuts. I don’t buy them very often for that reason. I’ve been trying to find a way to buy them in bulk for a lower price, but have not found anything that fits my budget right now. I love the tigernut flour in baked goods. SO tasty! 🙂 Hope that helps!
Thank you so much for teaching us an easier way to make the tiger nut milk. I am 38 years old and hypertensive. I made the milk two days ago before I learnt about your recepie. I drank a glass of it just before going to bed. The following morning, my BP was an amazing 111/65mmHg. Previous reading was in the range of 130/88mmHg. Ofio(tiger nut in Yoruba language)is really good. I did not sweeten it with anything, I love it’s natural taste.
Hi Busola! So glad it was helpful and YAY for the improved BP reading! That is fantastic! I love the taste of the tigernut milk just like it is too. I never add any other sweeteners, though a little vanilla extract is nice. Thanks for stopping by! 🙂
Would tiger nuts be really good or really bad for SIBO diets?
Hi Suzanne! I am not super well versed in SIBO, but it is my understanding that they are not allowed because of the high levels of resistant starch. I would definitely check with your practitioner about it and see what they say. Hope that helps! 🙂
How do you keep the milk from getting slimy – like one big glob of slime that didn’t pour? It tasted delicious when I first made it but 2 days later the texture was so disgusting I had to throw it out.
Thank you,
BHealthy
Hi there! I have never had that happen! Wow! I would imagine if it’s like that it may have gone bad? Mine has always stayed smooth and never globbed up or had a slimy texture. It does have a relatively short shelf-life though so maybe 2 days was even too much for your batch. I usually try to drink mine up within 3 days at the most. Sorry I can’t be more help!
Hi! Can I boil my milk if my nuts seem to be going bad?
Hi Monica – I have never done that and personally wouldn’t. While the boiling might kill any bad bugs that would be in there, I do feel that once the tigernut milk spoils the taste is no longer palatable. If you find that yours are going bad before you can use them, you can try putting them in the freezer to prolong their shelf-life.
How to preserve tigernut for at least one month
Hi Dennis – You would need to store the tigernut milk in the freezer in order to preserve long-term. Enjoy!
Just wondering if there’s any reason why I can’t throw the soaked nuts in my juicer and reserve the pulp to use as flour? Had seen mention of this once elsewhere but cannot find it now. Thanks.
Hi Tam – I really doubt the juicer would work as well as running them in the blender, but if you try it let me know how it goes. I’d be interested to hear. You can totally dehydrate the pulp if you want and make flour out of it, or just use it in smoothies, baked goods, etc. Hope that helps!
Made a delicious batch of TigerNut milk with coconut milk from a can and raw honey… It began to turn within 24 hours and was completely spoiled by hour 36! Boo hoo. It was good! Do you know what might have happened?
Yes, it was put in the refrigerator. Hmmmm. Thanks!
Hi Apryl! Wow! That is crazy that it went bad so fast, though I’ve never mixed my tigernut milk with coconut milk so maybe that had something to do with it? I just use tigernuts and water to make the milk. I have no idea why it would have spoiled so quickly! That is a major bummer!!! 🙁
I am a commercial farmer in Ghana planting coconut and mangoes, I intend to go commercial on tiger nut milk
production to help in shortages of fresh milk in the country. I would take it kindly if anyone of your readers has a an idea of a mill or equipment that would help in small-medium scale tiger nut milk processing.
Hi Isaac! Thanks for stopping by! I don’t have any insight to offer, but I wish you all the best! 🙂
Can I make tiger nut milk from tiger nut flour instead of the nuts?
Hi Valerie! I’ve never personally made it that way, but it should work. I would recommend cutting the soaking time down substantially and you will need to use A LOT more water. Let me know how it turns out if you try it! 🙂
Hi, I made the tigernut milk exactly as recipe showed and it tasted amazing. I have a question however. I put the milk into sealed glass jars in the fridge overnight. I’ve just gone to use it and it looks very strange. It’s slimy and seperated. It this usual?!
Hi Jen! Thanks for stopping by! So glad you liked it. Mine is sometimes a little separated, but that can be fixed with just shaking the jar. As far as the sliminess though, I’ve never experienced that.
Can you make tiger nut milk out of the flour instead of the nuts (I have a big bag) and if so how? Thanks!
Hi Rebecca! I’ve never personally made it that way, but it should work. I would recommend cutting the soaking time down substantially and you will need to use A LOT more water. Let me know how it turns out if you try it! 🙂
I love tigernuts! I’m on the AIP so I cannot have nuts, but tigernuts taste like vanilla almonds to me. They are a lifesaver! I’m looking forward to trying this recipe soon ?
Www.RunningGirlHealth.com
Hi Maiah! Vanilla almonds! Love it! I had never made that connection, but yes, I do agree! Enjoy! 🙂
Hi!
I am on a budget but want to try tigernut milk so badly! How many ounces is the bag you usually order, and how much of that size bag would you say two cups is?
I am trying to figure out how many ounces per gallon of milk I would need so I can calculate how much money I can save by buying in bulk. I currently spend $10.00 for high quality dairy milk, but I am not doing too well on it and can’t go without some kind of milk substitute.
Hi Tabetha! The bag I get is 12 ounces. 12 ounces is going to be 1 and 1/2 cups dry measured. I usually get about 2 full quarts out of 12 ounces of tigernuts. More if I blend it more than twice and go with a slightly less flavorful beverage. Hope that helps! 🙂
Tigernut milk is very rish and tasty. The first day i produced it i was so glad i did because it has a lot of nutritional benefits. Thanks for the tutorial!
You’re welcome! So glad it was helpful! 🙂
Hi – made this today it is wonderful. Thanks so much! My first time making any kind of “nut” milk or tigernut milk – I’m glad it was so easy!
Hi Peggy! Thanks for stopping by! I am so glad you liked it! It’s one of my faves!! 🙂
Hi,
I prepared tiger nut milk according to your procedure. I saw phase separation after 1 hr preparation of milk, also noticed phase separation even after keeping in refrigerator (2-8 C). How can we remove phase separation in tiger nut milk, and also how we can increase the shelf life of milk without spoil, is there any preservatives to increase nut milk life more than 5 days.
Hi Channu – I don’t know if there is any way to prevent the separation without adding some sort of emulsifier. You simply need to shake it well before serving. As far as increasing the shelf life, I have no advice to give in that area as I have never researched it. You would need some sort of pasteurization process or a preservative of some sort.
Hi and thank you so much for this detailed recipe. I soaked my tigernuts for 24 hours under refrigeration. The milk is spectacular and lasted for 4 days in the fridge. I had frozen half of the milk as it is only me who uses it, once defrosted that batch also lasted 4 days. It did separate a little but a good shake fixed that. Delicious, thanks again!
Hi Jan! Awesome! I am so glad you enjoyed it! It is by far my favorite non-dairy milk and such a treat when I get to make some. 🙂 Thank you for stopping by!
I am SO EXCITED! Coconut nut milk makes me feel sick and I couldn’t find another AIP alternative in a couple of Google searches.
Question: I have seen two options, peeled and unpeeled tigernuts. Does it matter which? Flavourwise? I’m guessing yours were unpeeled based on colour.
Hi Jess! Thanks for stopping by! I really hope you enjoy it! It doesn’t matter if they are peeled or not. Whatever you can get! 🙂 Let me know how you like it!!
I accidently ordered slivered tigernuts. Would I have to change the soaking time or nut-to-water ratio?
Hi Julie! Great question! You won’t need to adjust the ratios, but you will need to adjust the soaking time. I would cut the soaking time in half for the sliced tigernuts. Also, since there is so much surface area being exposed to the water, you may lose some of the flavor in the soaking water, so I would just use some of that soaking water for blending. Hope that helps! 🙂
What are the maximum number of days one can soak the Tiger nuts?
Many thanks!
Hi Toni – I have done them for 3 days one time, but I kept the jar in the fridge the whole time. They still tasted just fine. I haven’t tried soaking them any longer though. Hope that helps!
help! I made the milk but went away for the weekend. When I got back it was like mucus! Is that because I didn’t refrigerate the nuts while I was soaking them? It tasted great right out of the blender.
Hi there! Tigernut milk goes bad pretty quick. The longest I’ve been able to keep it fresh is 3 days. Any longer and it gets pretty icky. If you know you’re not going to be able to drink it all within that window, you can freeze it. It freezes very well. Hope that helps!
Just started AIP and am missing my milk alternatives. Thanks for the pro video with the step-by-step instructions! My nut milk bag arrived yesterday, so I’ll be trying after I soak the tigernuts!.
So glad it was helpful Catherine! Hope you enjoy it. 🙂
Can This be made into ice cream?
Hi BJ! Thanks for stopping by! I am sure it could. I’ve never tried it, but I’ll have to give it a go. Since it’s going to be higher water content and less fat content, it would make more of an ice milk texture. Let me know if you ever try it! 🙂
Hi there – thanks for sharing this recipe –
delicious! Wondering the reason for rinsing the tigernuts after soaking (and disposing of the soaking water)?
Hi Evey – I prefer to always rinse my tigernuts because it removes any excess salt that may be on the outside. It’s more of a personal preference though and not required. 🙂
Thank you so much for this recipe. I just add a little bit of pure maple syrup and it is delicious. So when making the “milk” do you lose the nutritions from the nuts? I have an autoimmune disease and I’m following the AIP lifestyle. I love this recipe!!!
Hi Christina – Thanks for stopping by. So glad you enjoyed it. It’s one of my all-time favorite kinds of non-dairy milk. While you do lose some of the fiber when you make the milk, the nutrition really stays pretty intact. You can always use the pulp in your smoothies or even in baked goods, like these muffins: https://www.deliciousobsessions.com/2015/04/banana-tigernut-muffins. Hope you enjoy!
Hi Jessica
Enjoyed the video and will proceed to follow your recipe !! Keep smiling !!
Hi Olivia! So glad it was helpful! Enjoy! 🙂
I made tigernut milk this morning using your recipe. Actually, after soaking the seeds for about 48 hours I used a soymilk maker. There is a lot of pulp left even after squeezing in a nut milk bag. Other than dehydrating it to make tigernut flour, what else can I do? Have you concocted some recipes? I could see adding it to banana bread or making pancakes — but you indicated you were working on new recipes utilizing the pulp. I’m very interested.
Toby
Salt Spring Island BC Canada
Hi Toby! Thanks for stopping by! My favorite way to use the pulp is in these muffins: https://www.deliciousobsessions.com/2015/04/banana-tigernut-muffins. I also use the pulp in smoothies and as a breakfast cereal (I’ll mix it with flax meal, cinnamon, honey, nuts, etc., almost like a porridge). Those are my favorite ways to date!