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Home » Recipes » Smoothies and Juices

Tiger Nut and Blueberry Smoothie

Published: Jun 24, 2021 · Modified: Sep 25, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 6 Comments

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If you're looking for a slightly different breakfast or snack, then this tiger nut and blueberry smoothie may be just the thing! With a nutty taste alongside the fruit, it has slight 'PB&J' vibes and is a fun vegan, gluten-free and low histamine smoothie.

Have a peek at my blueberry smoothie without banana or yogurt for another sweet treat!

glass of tiger nut and blueberry smoothie with glass jars of tiger nuts and oats in the background.

Smoothies are always perfect for a light breakfast or post-workout snack. You may also like to see my apple and pear smoothie and cherry blueberry smoothie for more fruity goodness! And for lots of berry flavour, my blueberry blackberry smoothie without yogurt is packed with flavour.

This tiger nut smoothie is thick and delicious, making it perfect for a light breakfast. The added blueberries give a lovely sweetness, and it's so quick and easy to make.

Jump to:
  • 💭 What are tiger nuts?
  • 🥤 Ingredients
  • 📖 Variations to the recipe
  • 🔪 Step by step instructions
  • 💭 Recipe tips and notes
  • 📋 Frequently asked questions
  • 🍽 More delicious smoothies
  • 📖 Recipe
  • 💬 Comments

💭 What are tiger nuts?

Tiger nuts are a tuber and not a nut at all. I guess they are pals with coconut on that one, being all misleading with their name!

They taste very nutty, which means they are perfect for those who prefer to be nut free but love the flavour. Tiger nuts are also creamy in a slightly similar way to almonds, and actually feel a bit decadent in this smoothie in my opinion!

Fancy a tiger nut cookie to go along with your tiger nut and blueberry smoothie? Then have a peek at my low histamine sweet treats ebook for a fun recipe!

🥤 Ingredients

jars of tiger nuts, oats, almond butter and maple syrup.

I'm not a big fan of smoothie recipes that contain a ton of unusual powders that I have to hunt down in a health food store, and prefer to stick with whole foods that I know are low histamine. This tiger nut smoothie has only a few ingredients and mostly pantry staples:

  • Tiger nuts: give the smoothie a nutty flavour, as well as a creamy and thick texture that makes it perfect for breakfast.
  • Blueberries: you can use fresh or frozen blueberries. Frozen berries will give you a creamier smoothie.
  • Oats: I wanted this smoothie to be quite a thick and hearty breakfast option, so oats are a perfect addition.
  • Maple syrup: for an extra hint of sweetness. You can leave it out as blueberries are naturally sweet, but I do like a little bit in my smoothie.
  • Almond butter: this is optional and for those who can tolerate 'real' nuts. Gives a smooth and nutty taste.
  • Non-dairy milk: choose the type that suits you best.

📖 Variations to the recipe

  • If you aren't a fan of blueberries, then swapping out for cherries or blackberries would be delicious. And if maple syrup isn't your thing, then honey or a pinch of stevia would add sweetness too.
  • I know some people aren't able to tolerate oats, but I'm not too sure on a direct alternative. There is the option of using frozen cauliflower as a thickener, but you may want to up the blueberries a little to mask the taste.

🔪 Step by step instructions

Smoothies are always so simple to make, and this one is no exception.

Step 1

Place the tiger nuts in a blender and blend to a flour-like consistency.

Step 2

Add the other ingredients to the blender and blend for a thick smoothie. Adjust to taste preference with more milk or ice.

💭 Recipe tips and notes

  • You will need to use a high speed blender to blend the tiger nuts as they are quite fibrous.
  • Add ice to preference, a cube at a time so it doesn't get too diluted for your preference.
  • If you prefer a thinner consistency (this comes out fairly thick) then add a touch more non-dairy milk or water.

📋 Frequently asked questions

Can I make this tiger nut smoothie gluten free?

Tiger nuts are gluten-free (and paleo, out of interest). All that needs to be changed to make this smoothie gluten-free is to use certified oats such as the Bob's Red Mill organic gluten-free oats.

What is the texture of tiger nuts?

Tiger nuts are very fibrous, so you will need to use a high speed blender to blend them into a fine flour before adding the rest of the ingredients. Given how fibrous they are, this smoothie won't come out perfectly smooth, but will still have some texture to it. I suggest blending to as fine a flour as you can get.

overhead view of tiger nut and blueberry smoothie.

🍽 More delicious smoothies

Find flavourful ideas for breakfast or snack, including my popular mango apple smoothie, lychee smoothie and mango blueberry smoothie. Some recent recipes to enjoy:

  • blueberry peach smoothie in a glass next to fresh peaches and blueberries.
    Blueberry Peach Smoothie
  • mango oat smoothie in two glasses next to fresh mangoes.
    Mango Oat Smoothie
  • blueberry almond butter smoothie in two glasses next to a bowl of blueberries.
    Blueberry Almond Butter Smoothie
  • cottage cheese fruit smoothie in a glass garnished with fresh mint leaves and blueberries, next to a bowl of blueberries.
    Cottage Cheese Fruit Smoothie

I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐ if you've tried the recipe!

📖 Recipe

glass of tiger nut and blueberry smoothie with jars of oats and tiger nuts in the background.

Tiger Nut and Blueberry Smoothie

Claire
A hearty smoothie that combines tiger nuts, oats and blueberries. Perfect as a light breakfast or a mid-afternoon snack. Makes one large smoothie or two smaller smoothie shots.
5 from 3 votes
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Prep Time 5 minutes mins
Total Time 5 minutes mins
Course Breakfast, Drinks, Smoothie, Snack
Cuisine American, British
Servings 1 serving
Calories 621 kcal

Ingredients
  

  • ¼ cup tiger nuts
  • ¼ cup oats gluten free, if required
  • 1 tablespoon maple syrup
  • ½ cup blueberries fresh or frozen
  • 1 tablespoon almond butter optional, or other nut or seed butter
  • ¾ cup non-dairy milk
  • ice to preference

Instructions
 

  • Add the tiger nuts to a blender and pulse blend to a fine flour-like consistency.
  • Pour in the non-dairy milk then add the other ingredients. Blend to a creamy texture. Add more milk or water for a thinner consistency to preference, and ice to preference. Enjoy!

Notes

  • You will need to use a NutriBullet or high speed blender to blend the tiger nuts as they are quite fibrous.
  • Add ice to preference, a cube at a time so it doesn't get too diluted for your preference.
  • If you prefer a thinner consistency (this comes out fairly thick) then add a touch more non-dairy milk or water.
  • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
 
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients score 0 on the SIGHI list, with the exception of:
  • non-dairy milk has variable scores.
  • almond butter (almonds), which score 1.
 
This post contains affiliate links. As an Amazon associate I earn from qualifying purchases.

Nutrition

Calories: 621kcalCarbohydrates: 83gProtein: 15gFat: 30gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 6gSodium: 96mgPotassium: 545mgFiber: 13gSugar: 34gVitamin A: 736IUVitamin C: 20mgCalcium: 340mgIron: 3mg
Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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Comments

  1. Jennifer says

    June 29, 2023 at 4:03 am

    could tigernut flour work instead of tigernuts? I need to order more tigernuts but I do have the flour.

    Reply
    • Claire says

      June 29, 2023 at 7:49 am

      I haven't tried it with the tigernut flour, but I would think a small amount would work well!

      Reply
  2. Claire S says

    March 06, 2023 at 7:55 pm

    I’m extremely new to the low histamine diet and your entire site has been a godsend! Tried out this smoothie today (swapping macadamia nuts for tigers nuts because I don’t think I’ve ever even seen a tiger nut?) and it’s delicious! A nice change from the gf oatmeal I’ve been having every day!

    Reply
    • Claire says

      March 06, 2023 at 9:01 pm

      I'm so glad you liked it Claire! And perhaps you may like some of the other breakfast options here too as a change 🙂

      Reply
  3. Jana says

    November 06, 2021 at 12:03 pm

    5 stars
    What a wonderful idea to add tiger nuts to smoothie! Amazing recipe, tasted delicious. Definitely will eat this more often 🙂 thank you

    Reply
    • throughthefibrofog says

      November 06, 2021 at 9:08 pm

      So glad you like it Jana!

      Reply

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Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

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Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical or dietetic advice in any way.

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