June 08, 2018 0 Comments

These ‘meatloaf’ muffins are a great addition to your weekly menu! My friend Stefanie told me about them a few weeks ago and I tried a recipe which was awesome! That time, I made muffin size, and mini muffin size for snacks. These are great as a meal or a snack and they are filling! I’m not a huge fan of meatloaf personally, but I really enjoy these and they are super easy to make!

I swapped out TigerNut flour for breadcrumbs and can’t taste any difference. TigerNut flower is actually nut-free, gluten-free, and grain-free flour. While it may be new to you, this is gaining popularity and beginning to make its way into store. I ordered mine on Amazon.

What is a tigernut? It is a small root vegetable that grows in Northern Africa and the Mediterranean. Tigernut flour is naturally gluten free and Paleo. And it offers those allergic to nuts an option for adding protein when baking and cooking.

Tigernut is nutrient dense, high in fiber, iron, potassium, protein, magnesium, zinc and vitamins E and C. One ounce of these crunchy root vegetables contains 40 percent of the recommended daily fiber intake.

Tigernuts contain natural sugar, healthy fats and have a high level of resistant starch, which reaches the colon intact. Resistant starch promotes prebiotic growth and supports a healthy immune and digestive track. It can also lower blood glucose levels and improves insulin sensitivity.

While I used tigernut flour in my veggie bites and these meatloaf muffins, it is also great for baking.

Tigernut flour is light and has a slightly sweet and nutty flavor and works well in combination with other flours and starches such as coconut flour, almond flour, gluten-free oats and arrowroot or potato starch.

Because of the lightly sweet flavor, you could reduce the amount of sugar if you are baking with this flour and add it to brownies, pancakes, or oatmeal for a sweet protein punch. Its nutty flavor also works well when added to black bean or veggie burgers.

I also used tomato paste instead of ketchup to reduce the amount of sugar in the recipe. If you wanted a bit of sweetness, you could add a little stevia.


Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Yield: 16

Serving Size: 1

Calories per serving: 70: fat 3, carbs 4, protein 7


  1. 1 pound Lean Ground Turkey
  2. 2 Eggs
  3. 1 Onions, chopped
  4. 3/4 Zuchinni
  5. 1/4 Cup Tigernut flour
  6. 5 oz Tomato Paste
  7. 3 garlic cloves, minced
  8. Seasonings to taste - I used Italian seasoning, fennel seed, cumin and cayenne. You could also add red pepper flakes.


  1. Preheat oven to 400
  2. Mix veggies in food processor and process until finely chopped.
  3. Add all ingredients together in bowl, including seasonings of choice and mix well. I typically use a spatula and mix really well, but you could also use your hands.
  4. Divide into lightly sprayed muffin tins and bake for 15-20 minutes or until done.