This recipe for tiger nut milk is quick, easy to follow and produces a sweet and nutritious dairy free milk alternative.

Because tiger nuts are not actually nuts (they are actually a starchy tuber!), the milk they produce is totally autoimmune paleo (AIP) friendly.

On top of that, tiger nuts are quite nutritious – They are high in vitamin C, vitamin E, and the minerals calcium, iron, magnesium, zinc and potassium.

Recipe substitutions or variations 


Tiger nut substitutions: This tiger nut milk recipe is universal and can be used to make any other type of dairy free milk. Feel free to swap out the tiger nuts for almonds, cashews, macadamias, coconut or oats. Use the same amount of ingredients regardless of what you use as your base.

Vanilla extract substitutions: instead of using vanilla extract, you could also use almond extract or any other type of extract you think would taste good! If you are using vanilla extract, you can also swap out alcohol-based extract for nonalcoholic vanilla extract. This tiger nut milk has a fantastic flavour on its own, so you could also leave out the vanilla extract entirely.

Bowl of tiger nuts


Make this tiger nut milk creamier: if you want your dairy free milk to be even creamier and thicker, you can increase the amount of tiger nuts from 2 cups to 3 cups. Alternatively, if you don’t want it as creamy, you can reduce the amount of tiger nuts from 2 cups down to 1 cup.

Make this recipe lower sodium: omit the salt.

Make other types of dairy free milk: swap out the tiger nuts for any other type of nut, or alternatively use oats or coconut flesh. 

Recipe pairing ideas 

Drink it straight! This stuff tastes amazing on its own.

Use it in your hot or cold cereal: Mix it with your oatmeal, granola, muesli, or any other cereal.

Use it as a creamer for your coffee or tea: This tiger nut milk makes a fantastic substitution for regular coffee creamer or milk. 

Use it in baking: This is my personal favourite! Use it in all your favourite muffin recipes, bread recipes, and more. Except maybe if your recipe is savoury rather than sweet, as tiger nut milk has a sweet flavour.

Tiger nut milk in bottle

Recipe FAQs

What are the health benefits of tiger nut milk?

There is emerging evidence that tiger nuts have many health benefits. Aside from the fact that they are rich in fiber, vitamins and minerals, they have also been shown to promote healthy digestion, reduce blood sugar levels, improve heart health, and support your immune system.

What does tiger nut milk taste like?

Tiger nut milk has a sweet and nutty flavour, even though they are not actually nuts. 

How do you make tiger nut milk?

To make tiger nut milk, first soak your tiger nuts in water for roughly 12 hours (or overnight). Then drain and rinse them in a strainer and add them to your blender or food processor with ample amounts of water. Add additional flavouring such as vanilla extract or a dash of salt. Blend on high until the tiger nuts have mostly broken down and the water has turned into a creamy white consistency. Line a strainer with cheesecloth and pour the liquid through into a large bowl, making sure none of the tiger nut pulp makes it through. Fold up the edges of your cheesecloth and squeeze the tiger nut pulp to get the remainder of the liquid out. Pour the tiger nut milk into glass containers and store in the fridge for up to one week.

How do you thicken tiger nut milk?

The best way to thicken tiger nut milk is to increase the tiger nut to water ratio. Use more tiger nuts and less water to achieve a thicker, more creamy consistency. Use less tiger nuts and more water for a thinner, less creamy consistency.

How long can tiger nut milk last?

Fresh tiger nut milk will last for up to one week in the fridge. However, it will last a lot longer in the freezer.

Can you freeze tiger nut milk?

Tiger nut milk can easily be frozen in Mason jars. When you first put them in the freezer though, make sure the Mason jar lid is not secured tightly. This will allow airflow to ensure that your Mason jar will not crack once it freezes and expands. Once it has fully frozen, you can secure the lid more tightly.

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Pitcher of tiger nut milk with bowl of tiger nuts and bottle of milk behind it

Recipe for Tiger Nut Milk

Tara Klippert
This recipe for tiger nut milk is quick, easy to follow and produces a sweet and nutritious dairy free milk alternative.
No ratings yet
Prep Time 12 hrs
Blending and straining 15 mins
Total Time 12 hrs 15 mins
Course Breakfast, Condiment, Dessert
Cuisine American
Servings 5
Calories 74 kcal



  • Soak your tiger nuts in a glass bowl or dish covered with water for up to 12 hours (or overnight). Make sure your tiger nuts are fully submerged.
    Bowl of tiger nuts soaking in water
  • Drain and rinse the tiger nuts in a strainer and transfer into your blender or food processor.
    Soaked tiger nuts in blender
  • Add 5 cups of filtered water, as well as salt and vanilla if desired.
    Soaked tiger nuts in blender with filtered water
  • Blend on high for 1 to 2 minutes, or until the water has turned into a creamy white consistency.
    Tiger nuts and water in blender after being blended
  • Top a large glass bowl or measuring dish with a large strainer.
    Large glass measuring dish with large strainer on top
  • Line the strainer with roughly 4 layers of cheesecloth.
    Cheesecloth on top of strainer and large glass measuring dish
  • Pour out everything from your blender or food processor, making sure that none of the tiger nut pulp gets through. Using your hand, push down on the tiger nut pulp to get as much of the liquid out as possible.
    Tiger nut pulp in cheesecloth lined strainer after pouring blended tiger nuts and water through
  • Then fold up the sides of your cheesecloth so it forms a small sack, and holding your hand on the top, squeeze the pulp with your other hand (overtop of the strainer) to get the remaining liquid out.
    Sack of tiger nut pulp in cheesecloth over strainer
  • Your milk is done! Pour your tiger nut milk into glass mason jars and store in the fridge for up to one week.
    Finished tiger nut milk in large glass container


In the blog post above, I provide recipe substitutions and variations as well as recipe pairing ideas and frequently asked questions.


Serving: 1cupCalories: 74kcalCarbohydrates: 10.9gProtein: 0.8gFat: 3.6gTrans Fat: 0gCholesterol: 0mgSodium: 57.1mgPotassium: 161.3mgFiber: 2.8gSugar: 2.9g
Keyword AIP, dairy free, gluten free, grain free, Low FODMAP, nut free, paleo, soy free
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Tara Klippert
About the author Tara Klippert

Tara Klippert is a Registered Health and Nutrition Counselor and holds a diploma in Holistic Nutrition and Health Coaching. She shares her gluten free, dairy free & allergy friendly recipes.