Blueberry Tigernut Muffins (AIP & low-FODMAP)

Blueberry Tigernut Muffins (AIP & low-FODMAP)

I am honestly so excited to share these AIP blueberry tigernut muffins with you for two main reasons. Number one — these muffins have a perfectly soft and light texture, it is hard to believe that they are AIP and low-FODMAP. Number two — I can finally eat blueberries again!

Lately, I’ve been experimenting with AIP baked good recipes that don’t rely on cassava flour. This muffin mix with tigernut flour, arrowroot powder, and green banana flour really nails the right balance for a fluffy texture (no dreaded dense and gummy baking texture here). Plus, the slightly sweet flavor of tigernut with juicy blueberries is such a winning combination. These AIP bluberry tigernut muffins seriously hit the spot!

Ingredients for AIP Blueberry Tigernut Muffins:

  • Blueberries
  • Tigernut flour
  • Arrowroot powder
  • Green banana flour
  • Baking soda
  • Sea salt
  • Full-fat coconut milk
  • Avocado oil
  • Vanilla extract
  • Maple syrup
  • Gelatin
  • Apple cider vinegar


  • This muffin recipes works well with either fresh or frozen blueberries. If using frozen, be sure to add them as the last step to prevent too much liquid mixing into the batter.
  • For muffins with a higher rise, divide the batter between 6 liners. If you prefer smaller muffins, divide the batter between 8 liners.
  • You can also try topping the muffins with sliced tigernuts for a little extra texture.
  • Store the muffins in an air-tight container. Keep in the fridge for 3-4 days or in the freezer for up to 3 months. Just defrost on the counter for a few hours or overnight.


Blueberry Tigernut Muffins (AIP & low-FODMAP)

: 6-8 muffins
: 10 min
: 23 min
: 33 min
5 from 2 reviews

A perfectly light and fluffy AIP muffin with the slightly sweet flavor of tigernut paired with juicy blueberries.


  • Dry Ingredients
  • 3/4 cup tigernut flour
  • 1/4 cup arrowroot powder
  • 1/4 cup + 2 tbsp green banana flour
  • 1 tsp baking soda
  • 1/2 tsp salt

  • Wet Ingredients
  • 1/2 cup full-fat coconut milk
  • 1 tsp vanilla extract (optional)
  • 1/4 cup maple syrup
  • 4 tsp avocado oil

  • Gelatin Egg
  • 1 tbsp unflavored gelatin
  • 1 tbsp lukewarm water
  • 2 tbsp hot water
  • 2 tbsp apple cider vinegar

  • 2/3 cup blueberries (fresh or frozen)
  • Step 1 Preheat the oven to 350°F. Line a muffin pan with 6-8 muffin liners and set aside.
  • Step 2 In a small bowl, mix together the dry ingredients and set aside.
  • Step 3 In a medium bowl, combine the wet ingredients.
  • Step 4 Pour the dry ingredients into the bowl with the wet ingredients and mix well to fully combine.
  • Step 5 Prepare the gelatin egg by pouring 1 tbsp lukewarm water into a small cup and sprinkling the gelatin on top. Combine the water and gelatin into a paste. Add 2 tbsp of hot water to the gelatin mixture and whisk vigorously until the gelatin is dissolved.
  • Step 6 Fold the gelatin mixture and apple cider vinegar into the batter. Make sure to not overmix.
  • Step 7 Gently fold in the blueberries into the batter and evenly distribute the batter into the muffin liners
  • Step 8 Place the muffin pan into the oven. Bake for 20-25 minutes. Check around 20 minutes, testing with a toothpick.
  • Step 9 Once done, remove from the oven and let cool for at least 15 minutes to set.

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4 thoughts on “Blueberry Tigernut Muffins (AIP & low-FODMAP)”

  • I have just started AIP and have tried a handful of recipes. This is the first one that worked out- and it was REALLY tasty. Thank you!

  • I can eat just about anything I want, but my wife can no longer eat some of her favorite foods, including many breads, cakes and pastas. We both like to cook, and I helped her with making these muffins.

    Once we had acquired all the ingredients, which did require some online ordering, we found that following the recipe is almost as simple as making standard muffins. We have made these several times now. The first time we followed the recipe exactly, but since my wife can eat eggs, we have modified the recipe to use a real egg instead of the egg substitute. We have used both a standard full size convection oven and a smaller countertop Brava smart oven, set for blueberry muffins, to bake them. In all cases the results have been excellent. The muffins are flavorful and the texture is similar to a sour cream muffin.

    Recently for my wife’s birthday I decided to make her birthday cake using this recipe. I used a 4″x8″ loaf pan lightly coated with avocado oil, lowered the oven temperature to 325°F, and baked it for about 35 minutes. My wife was delighted.

    P.S. While I can easily add these to my list of favorite muffins, and even though my wife always wants to share them with me, sometimes I do feel a bit guilty when eating one rather than saving it for her.

    • Thank you for leaving the review. I love hearing that both you and your wife enjoyed the recipe. I’ll have to try the batter in a loaf pan as you suggested – sounds like a great idea!

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