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Making your own tigernut milk is actually extremely easy to do and you get a creamy, slightly sweet, delicious beverage that can be used in place of coconut milk.

homemade tigernut milk in a jar

Tigernuts play a large part on a nut-free, seed-free diet like the AIP Diet (Paleo Autoimmune Protocol).

They're not nuts, despite the extremely misleading name, but rather small tubers, like sweet potatoes. This makes them a good choice for someone on an elimination diet – and for someone trying to avoid coconut products.

Whole tigernuts

A great alternative to coconut milk

If you're doing AIP you know your choices for milk is pretty limited.

Typically most recipes call for coconut milk, but if you're sensitive to coconut milk or just want to cut down on the enormous amounts of coconut you're probably consuming, then tigernut milk is a great option.

Also be sure to check out my Banana Milk post as well – this is another quick AIP milk alternative that's good for sweeter applications. And also Sweet Potato Milk – this one is better for savory applications.

What is it good for?

Tigernut milk can be used 1:1 for any other milk – dairy or plant-based.

It's a slightly sweet-tasting and creamy milk, which makes it good for drinking, but it's still neutral enough that it can be used in both sweet and savory applications.

Pour it over a tigernut granola and eat as a cereal, or use in a savory soup like this Tandoori Pumpkin Soup.

How to make tigernut milk

The process of making tigernut milk is pretty easy.

Step 1: Soak the nuts for 24-48 hours to make them softer.

step 1 Soak tigernuts

Step 2: Drain and rinse the tigernuts.

step 2 drain tigernuts

Step 3: Add to a blender with 2 cups of water and a pinch of sea salt and blend for several minutes.

step 3 blend tigernuts

Step 4: Strain through a nut milk bag, cheesecloth, or fine-mesh sieve.

step 4 filter tigernut milk

Using it for meal prep

Tigernut milk will last about a week in the fridge, so it's something you can easily add to your meal prep routine.

The only issue would be the need to soak the tigernuts ahead of time, but putting a cup of tigernuts into a jar and covering with water takes seconds to do, so it's just something you need to remember to do a day or two ahead of time.

You can also freeze the milk. I recommend freezing it in ice cube trays if you only need it for small applications, but you could freeze the entire amount as well.

Just thaw in the fridge.

Items you might need:

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This doesn't require much. The recipe itself is just tigernuts, water, and salt. But you do need a high-speed blender that can handle hard things and either a nut-milk bag, cheesecloth, or fine-mesh sieve.

I like these whole tigernuts by Organic Gemini

And this is the nut-milk bag I use:

And you'll need a high -speed blender too – I wouldn't get one JUST for this recipe but they are pretty freakin handy if you don't already have one! I have the 10-year old version of this one and it runs just as well today as it did when I bought it:

Other recipes you might like:

30-Second Tigernut Butter (Paleo, AIP) – use this instead of nut butter

“Chocolate” Tigernut Granola (Paleo, AIP) – a delicious topping or cereal!

How to make homemade coconut milk – this uses shredded coconut

More Helpful AIP & Paleo Resources in the Freebie Library

If you find this recipe helpful, you may really enjoy the resources in my Paleo & AIP Freebie Library! There's a “dump” freezer meal plan, a list of AIP-compliant breakfast toppings, and so much more. Plus, you'll get even more ideas sent to your inbox! Get the password here.

Tigernut Milk Recipe

If you make this milk, I'd love to hear how it turned out! Either comment below or share a pic on Instagram and tag me @thrivingautoimmune!

homemade tigernut milk

Tigernut Milk (Paleo, Whole30, AIP, nut-free)

Author: Michele
Servings: 2 cups
Making your own tigernut milk is actually extremely easy to do. You get a creamy, slightly sweet, delicious beverage that can be used in place of coconut milk and is Paleo, Whole30, AIP, nut-free, and seed-free.
Note: This makes 2-3 cups, depending on how much water you use.
5 from 2 votes
Prep Time 15 minutes
Soaking Time 1 day
Total Time 1 day 15 minutes


  • 1 cup Whole Tigernuts
  • 4 cups Water (divided)
  • pinch Sea Salt


  • 24-48 hours ahead of time, place the tigernuts into a jar or bowl and cover with water (approx 2 cups). Store covered in the fridge for 24-48 hours.
  • When ready to make the milk, strain the water out, rinse, and then add the tigernuts, a fresh 2 cups of water, and the pinch of sea salt to a blender. Blend on high for 3-4 minutes, or until there are no chunks remaining.
  • Strain the mixture through a nut milk bag, cheesecloth, or a fine mesh sieve. Squeeze or knead as needed to get all of the liquid out. Store in a glass jar in the fridge for up to a week.


MEAL PREP: This is a good item for meal prep as you can make it and store it in the fridge for a week. Note that you’ll need to soak the tigernuts for 24-48 hours prior to making the milk.
FREEZER: You can freeze the tigernut milk and thaw in the fridge.
Course: Drinks
Cuisine: American
Diet Gluten Free, Vegan
Keyword: AIP, Autoimmune Paleo, coconut free, dairy free, milk alternative, nut free, Paleo, plant based, seed free, Vegan, Whole30
Did you make this recipe?Leave a comment below or share a photo on Instagram and tag me @thrivingautoimmune !

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