Tiger Nut Milk – Horchata De Chufa

Tiger Nut Milk – Horchata De Chufa

Tiger nut milk, also called Horchata De Chufa, is a sweet, nutty drink, that is the perfect allergy friendly alternative to regular dairy milk and nut, soy, seed and grain plant based alternatives. It’s easy to make at home with just 2 ingredients, so free from artificial ingredients that store bought milks often contain. It has a sweet nutty flavour that is delicious as a drink on its own. Alternatively, it can be used in the same way as other milks – added to teas, used in baked products and to make sauces. Free from major allergens (gluten, dairy, wheat, lactose, soy, nuts, seeds, grains, refined sugar). Vegan, paleo, autoimmune protocol (AIP) & whole30 friendly. 

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What are tiger nuts?

You may be wondering what on earth tiger nuts are. I’d never heard of them until starting an elimination diet. When researching alternatives to nuts, seeds and grains, tiger nuts (UK Link/US Link) the recommended alternative. Contrary to what the name suggests, tiger nuts are a root vegetable and not a nut. They are high in:-

  • Resistant starch and fibre, which feeds the good bacteria in your gut and can boost our immune system (80% of our immune system is in out gut).
  • Potassium,
  • Magnesium,
  • Vitamin C,
  • Vitamin E and,
  • Omega 9 fats.

They can, therefore, be a great addition to your diet, whether your have dietary restrictions or not.


Tiger Nut Milk – benefits & how to make

Plant based milks are commonly made using nuts, seeds or grains like oats. However, nuts, seeds and grains contain anti-nutrients which can damage the gut and bind to nutrients from our food, preventing our bodies from absorbing them, potentially leading to deficiencies (1). 


Tiger nuts don’t contain any anti-nutrients and are free from major allergens. So they’re perfect for making an allergy free plant based milk, that is dairy-free, nut-free, seed-free, grain-free, soy-free and coconut-free. However, most store bought tiger nut milks either contain preservatives and emulsifiers, which can increase inflammation, or rice flour, which causes a rapid rise in blood sugar levels and is not suitable for those avoiding grains, like on the autoimmune protocol. 


Fortunately, making your own milk at home is really simple – all your need is:-

  • Tiger nuts (UK Link/US Link),
  • Filtered water,
  • Blender (UK Link/US Link),
  • Nut milk bag (UK Link/US Link),
  • Glass milk bottle to store it in (UK Link/US Link). The milk can be used straight away or kept in a glass milk bottle in the fridge for up to 3 days – just shake the bottle well before using each time.

The milk can be used straight away of kept in the fridge in the glass milk bottle for up to 3 days – just shake the bottle well before using each time.

tiger nut milk


how to use tiger nut milk

Tiger nut milk can be used in exactly the same way as other milks: –


Tiger Nut milk dietary requirements

This recipe is free from:-

  • Gluten
  • Wheat
  • Dairy
  • Soy
  • Lactose
  • Egg
  • Nuts
  • Seeds
  • Grains
  • Oil
  • Refined Sugar

It is also:-

  • Vegan
  • Vegetarian
  • Paleo
  • Autoimmune Protocol (AIP) friendly
  • Whole30 friendly.


tag me in your creations on social media

I really hope you enjoy this tiger nut milk. If you make the recipe I’d love to see your creations. Tag me on social media – I’m @lbhealthandlifestyle on Instagram, Facebook, Twitter, Pinterest & YouTube and also use the hashtag #lbhealthandlifestyle on.


other recipes

5 from 11 reviews

Tiger Nut Milk - Horchata De Chufa

April 1, 2021
: 750 ml / 3 cups
: 2 hr 5 min
: 2 hr 5 min
: Easy

Tiger nut milk - the perfect allergy friendly alternative to regular milk and plant based nut, seed, soy & grain milk alternatives. A sweet, nutty drink free from major allergens (gluten, dairy, soy, nuts, seeds, grains). Vegan, autoimmune protocol AIP, paleo, whole30.


  • 150 grams (1 cup) tiger nuts
  • 750 ml (3 cups) filtered water (plus extra for soaking)
  • Step 1 Place the tiger nuts in a bowl and cover with filtered water. Leave to soak for at least 2 hours, or, ideally, overnight.
  • Step 2 Drain and rinse the tiger nuts. Then, place them in a blender with 750 ml/3 cups of filtered water.
  • Step 3 Blend on high for 3 minutes.
  • Step 4 Strain the liquid through a nut milk bag.
  • Step 5 Use the milk straight away or transfer to a glass milk bottle and store in the fridge for up to 3 days – the milk will separate so shake well before using each time.
  • Step 6 Above links are for UK readers. Links for US readers – tiger nuts, blender, nut milk bag, glass milk bottle.

21 thoughts on “Tiger Nut Milk – Horchata De Chufa”

    • Thank you Kayla, I hadn’t heard of them either until recently but I love them and have them regularly now! I really hope you enjoy it if you make it!

  • I’d never heard of tiger nuts until recently! Thank you for this recipe – it’s a sweet and nutty alternative to other types of milk!

  • This turned out AMAZING! I love making my own plant based milks and it was my first time trying it with tiger nuts. It has a naturally sweet flavor so tastes great on its own!

    • Thank you so much Anaiah, I really appreciate your comment. I’m so glad it turned out well and you enjoyed it! I love drinking tiger nut milk on its own too!

    • Thank you so much Daniela, I really appreciate this 🙂 I’m so glad you enjoyed the tiger nut milk, it’s my favourite way to use them too!

  • I don’t like buying store bought milks because of all the additives. This homemade tiger nut milk was great and simple to prepare. Perfect for my homemade granola!

    • Thank you so much Joshua, I really appreciate your comment! Like you, I never buy store bought milks either to avoid artificial ingredients. Making your own at home is so much healthier. I’m so glad you enjoyed the milk!

  • You’ve taken me straight back to Spain in my youth. I only ever went there the once, but I fell in love with horchata de chufa. My husband grows chufas , but he never has quite enough for me to make tiger milk. I keep hoping though. Maybe this year!

    • I’m so glad it brought back happy memories for you Choclette! I love tiger nut milk too, I enjoy drinking it on it’s own. I’m so jealous of your husband growing them, I’d love to be able to do that. I hope he grows enough for you to make homemade tiger nut milk soon! They’re so delicious as a snack on their own though!

      • Harvest time is fast approaching, so I’m crossing fingers. And you’re right, it’s been so long since I tried one, I’d forgotten they’re good just on their own.

  • This is new to me! What an interesting recipe! Can’t wait to try it, sounds perfect for breakfast and to make oatmeal with! Thanks!

  • What a great supplement for almond milk! I always hate the idea of how much water almond trees waste so I am always looking for more eco friendly and healthier alternatives. Can’t wait to try this!

    • Thank you Michael! Yes like you I always try to find healthy food swaps which are good for our health and the planet! I really hope you enjoy it.

  • I love this simple, allergy-friendly tiger nut milk! It’s full of flavor, easy to prepare, and tastes really good. Horchata de chufa is amazing dairy-free milk, much healthier than cow milk, and also cruelty-free! Delicious plant-based milk that is much better than any store-bought milk.

    • Thank you so much Marinela! I’m so glad you’re enjoying this tiger nut milk. I completely agree with you, it’s by far my favourite plant based milk and so much healthier than store bought ones.

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