Tiger Nut Granola (AIP, autoimmune protocol friendly, paleo, low-FODMAP)

Tiger Nut Granola (AIP, autoimmune protocol friendly, paleo, low-FODMAP)

Despite their name, tiger nuts are NOT nuts! They are tiny tubers or root veggies that are native to Africa. Tiger nuts are crunchy snacks that are slightly sweet without added sugar. And more importantly they are a source of beneficial prebiotics that are low in FODMAPs. That means they won’t add to bacterial overgrowth or trigger IBS symptoms.


Tiger nuts are incredibly filling because they contain resistant starch, which feeds the cells of the colon with their preferred fuel, a long-chain fatty acid called butyrate. This can reduce inflammation in the colon.


Makes approx. 6 servings



  • 200g whole peeled tiger nuts (soaked for 12-24 hours beforehand)
  • 50g unsweetened dried banana chips
  • 50g desiccated coconut (use all banana chips if you want to lower FODMAPs)
  • 50g coconut oil
  • Pinch of salt
  • 1 tsp. ground cinnamon
  • 2 tsp. vanilla extract



  1. Drain the water from the tiger nuts and discard.
  2. Lightly pulse the tiger nuts and banana chips in a food processor until coarsely chopped, and about the size of whole oats.
  3. To a small pan add the coconut oil and gently heat to melt.
  4. Add the coconut oil along with all the remaining ingredients to a bowl with the tiger nuts and banana chips and stir together until well mixed.
  5. Spoon onto a lined baking sheet and spread out into an even layer.
  6. Bake on a medium heat approximately 160°C for 20-25 minutes until lightly golden. Check a couple of times and turn the granola so it cooks evenly.
  7. Allow to cool fully before storing in an airtight container.
  8. Once cool you could mix in some dried blueberries and coconut flakes.
  9. Serve with coconut yogurt and fresh fruit.


If you want to give the Autoimmune Protocol a try why not check out my 6 Week Autoimmune Protocol programme:

You’ll get 6 weeks of AIP meal plans with all the recipes and shopping lists included. The programme includes group coaching and a comprehensive gut healing protocol as well as supplement recommendations, guidance on stress reduction, improving your sleep and exercising with autoimmune disease.

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