Paleo Flour Blend: A Nutritious Paleo Substitute for All-Purpose Flour
There are definitely a lot of healthy aspects of a Paleo diet, and as I’ve said before, I don’t eat a Paleo diet … but close. To make many Paleo-friendly recipes, especially baked goods, this flour recipe is a must-know!
A Paleo flour blend like this one brings together the best of the best when it comes to a grain-free flour mix. Every flour is different, and with this recipe, you’re getting the health benefits and beneficial cooking qualities of not one, not two, but four different kinds of totally gluten-free and grain-free flours.
Why Choose Paleo Flour?
What is the Paleo diet? The Paleo diet is based on what our ancient (Paleolithic) ancestors would have eaten thousands and thousands of years ago. I like that this is a grain-free diet, especially since so many people today struggle with gluten intolerance.
There is more to love about the Paleo diet. For starters, it means no processed foods, and that alone cuts out so many unhealthy ingredients. A Paleo diet is typically quite protein-heavy with 60 percent animal foods, like wild-caught fish, bison, deer, turkey and eggs. Eating these types of animal products can provide a lot of protein as well as anti-inflammatory omega-3 fatty acids.
The diet also recommends having 40 percent of food energy coming from raw, nutrient-dense foods, which means things like raw fruits, vegetables, nuts and seeds. Raw foods like these are awesome because they are high in a wide range of nutrients as well as antioxidants.
According to a scientific article published in the Journal of Diabetes Science and Technology, “Observational studies of modern-day Paleolithic types of populations support a conclusion that a Paleolithic diet prevents obesity and metabolic syndrome.”
Paleo Flour Recipes
If you’re wondering how to use Paleo flour, here are some delicious recipes that contain Paleo flour:
- Apple Cinnamon Muffins
- Zucchini Pizza Crust Recipe
- Paleo New Orleans Beignet Recipe
- Falafel Recipe
- Dark Chocolate Soufflé Recipe
- Banana Egg Paleo Pancakes Recipe
Recipe Nutrition Facts
A half cup of this Paleo, all-purpose flour mix contains about:
- 250 calories
- 6.5 grams protein
- 11.3 grams fat
- 34 grams carbohydrate
- 9 grams fiber
- 3.8 grams sugars
- 17.5 milligrams sodium
- 5.4 milligrams iron (30 percent DV)
- 200 milligrams potassium (5.7 percent DV)
- 45 milligrams calcium (4.5 percent DV)
Compare that to a standard half-cup of white flour:
- 220 calories
- 6 grams protein
- 0 grams fat
- 23 grams carbohydrates
- 1 gram fiber
- 0 grams sugar
In other words, this Paleo baking flour is a true macronutrient flour, with 11 grams of healthy fats and 9 (!) grams of fiber per serving along with 6.5 grams of protein. This protein will fill you and your guests for hours, rather than just jack up everybody’s blood sugar.
This grain-free flour mix is made up of four ingredients:
- Almond flour: Almond flour provides impressive almond nutrition, which makes sense because the nutty flour only has one ingredient: almonds. Scientific research has demonstrated that almond consumption can decrease the risk of coronary heart disease by keeping blood vessels healthy. (7)
- Arrowroot flour: Arrowroot flour (also called arrowroot starch) is a gluten-free thickener that is both GMO-free and vegan. Research has shown that arrowroot can even boost digestive health. (8)
- Coconut flour: Coconut flour is high in protein, healthy fats, iron and potassium. (9) Coconut flour is also a great source of both soluble and insoluble fiber, which studies show may help to reduce overall and LDL (“bad”) cholesterol levels. (10)
- Tapioca flour: Tapioca is pretty tasteless, so it can be easily used in both sweet and savory dishes. Tapioca flour also helps to bind and thicken recipes.
How to Make This Paleo Flour Blend
It doesn’t get much easier than this one step recipe. As long as you have all of the ingredients on hand, all you have to do is mix them together.
Add the almond, arrowroot, coconut and tapioca flours to the bowl.
Mix all of the ingredients well with a whisk.
Mix all of the ingredients well. Put your homemade Paleo flour into an airtight container.
Store the container in a cool, dry place. Just like that, it’s ready to use for your next Paleo-friendly recipe.
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Paleo Flour Blend: A Nutritious Paleo Substitute for All-Purpose Flour
- Total Time: 5 minutes
- Yield: 4 cups 1x
- Diet: Gluten Free
Description
A Paleo flour blend like this one brings together the best of the best when it comes to a grain-free flour mix. With this recipe, you’re getting the health benefits and beneficial cooking qualities of four different kinds of totally gluten-free and grain-free flours.
Ingredients
- 1½ cup almond flour
- 1 cup arrowroot flour
- 1 cup coconut flour
- ½ cup tapioca flour
Instructions
- Mix all ingredients in a bowl.
- Put in an airtight container and store in a dry place.
- Prep Time: 5 min
- Category: Flours
- Method: Mixing
Nutrition
- Serving Size: 0.5 cup
- Calories: 250
- Sugar: 3.8g
- Sodium: 17.5mg
- Fat: 11.3g
- Carbohydrates: 34
- Fiber: 9g
- Protein: 6.5g
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102 Comments
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Could you make this into a GF sour dough bread?
Thank you!
Can yeast be used with this flour?
What amount of baking soda/salt be to make this self rising flour?
How long will this blend last?
I just finished my self testing and I am allergic or not tolerant to Cassava and tapioca products. I am trying to find a flour blend that I can use that doesn’t include these or something I can sub, can you make any suggestions? Thank you
How is it that normal white flour has no fat, no sugar, less carbohydrates, than the flour recommended??
Because white flour is nutritionally bankrupt … and why a white flour pancake, for example, seems much less filling that one with Paleo flour. It’s because it is.
I have a friend who’s body makes too many platelets. She can’t have anything coconut. Can I just use the other 3 ingredients, what will happen?
Great question, Robin. Coconut flour is actually the most difficult flour to work with, so your recipe won’t miss anything by leaving it out (except some of those healthy fats!).
Hi Dr. Axe,
How do we arrange the recipe w/o the coconut flour?
Thanks for all you do!
Love the help with healthier eating thank you !
I have a child who is allergic to almonds. Is there a substitute flour we can use in the paleo flour recipe
I believe tiger nut flour might work it’s nut free and can substitute almond flour
Hello! I have an allergy to coconut. Is there another flour I can use in place of it? Thanks!
You can try oat flour, chickpea flour or hazelnut flour.
Could you please convert these measurements to metric grams?
Is this a one to one substitute for whole wheat flour?
Great Question. I would like to know the answer to this also! Or, is it one to one for All Purpose Flour? Please answer :)
TIA
Hi , I am looking for a replacement for yeast, non egg if possible. Thank you
Try ground flax seed and water.
Well.. I live in the Deep South. We are totally changing our diet and this is all so new. I have just bought a tun of stuff and started exploring. Can this flour be used for air fryer recipes, like fried chicken? Just bought the air fryer as well.
Hi Jen! Yes, it can be used for air fryer recipes.
Thank you for the almond and tapioca flour replacements. Eager to try. Will let you know how it turns out. Also if Antonia Sattler is willing , can she share her reciepe for puff pastry? Thank you. Rosina
Hi Dr. Axe
I would like to try this receipe, I am not able to use almond flour due to sensitivties. Can you recommend a replacement for that? Thank you , Rosina
Is this recipe perfect for puff pastry?
This is the best gluten-free flour mix. It smells so good as I’m mixing it and works so well in some recipes I have substituted all-purpose flour for – especially in a Carrot Zucchini loaf I make. Just delicious!
Can other flour be used in paleo flour other than the nut flour? Several of my grandchildren have nut allergies? Thank you
Try tigernut flour! It actually doesn’t contain any nuts …
Is this paleo flour sugar friendly for diabetics????? Seems to me arrow root maybe BUT tapioca? Idk PLEASE let me KNOW!
Tapioca flour isn’t great for diabetics because of the starch content. Oat flour would be a better substitute.
I found out I have an allergy to tapioca flour along with American wheat. Most places and gluten free foods have tapioca flour/ starch. Is there a substitute for tapioca flour and how much do I use compared to tapioca flour?
Substitute oat flour or aramanth flour.
Can’t use oat flour that contains gluten proteins………..anything else?
Can you try flaxseed meal? That can work well.
Me too Gale, have you had any luck and do you have any tips for me? I am just learning I can’t eat tapioca and cassava. Thanks
Do you have a substitute for the tapioca? I am allergic to tapioca
Substitute oat flour or aramanth flour.
Can this be used in bread recipes instead of all purpose flour?
Yes, it can!
I was wondering the same thing. So high. Dr. Josh, please make low carb gluten, grain, nut-free version
I will let him know and we’ll come up something. Thank you!
It is good to have a non-gluten flour blend available. Are there any substitutes for the almond flour as almonds can adversely affect testosterone?
I already use Almond flour and Flax meal and have for several years, and I will Order some time , just have to many things going on right now. I am already on your list of Emails.
Can I use any other ingredient as a substitute for the nuts(almond flour)?
Thank you Dr Axe. This is something I was really looking fo
So convenient for us newbies to gluten free! And thanks to all of you who have posted alternatives to almond flour. It’s been very helpful to me.
Loving the recipes, thanks Josh
Paleo flour – Is there a nut free version?
Wouldn’t it be better to eliminate arrowroot flour as it’s got a high glycemic index?
is this recipe a 1:1 replacement for other gf all purpose flours like the Bella flour is? because of the coconut flour in this blend how do you substitute with it? does this blend need extra moisture?
Great questions. Definitely heavier than the average gluten-free all-purpose flours, though shouldn’t need much extra moisture. You also can take out the coconut flour, and that 3 ingredient mixture will work just as well.
Are you officially answering for DR Axe? Sorry, but I am confused about your role in answering questions. I don’t feel comfortable taking your advice without knowing.
Yes, indeed. I run the content site and consult with Dr. Axe when questions from readers come up.
Thank you Ethan. This is the info I needed too,!
Is it true that almond flour is not good for You? I’ve been eating alot of it since I gave up gluten 1 year ago
Thank you for sharing this recipe!!! I am going to start and try using it to make baked goods for the holidays!
This sounds like a great blend for cakes, breads, etc. Does anyone know how it turns out in cookies? (Fluffy, chewy, crisp?)
yeah interesting, i also wanna to be share someting exhausted as i listen Paleo eaters avoid grains, legumes, sugar, dairy and processed foods etc .. They do eat vegetables, grass-fed meat, seafood, eggs, fruit, nuts like almonds, coconut, almond and olive oils, and tubers
Paleo followers believe that returning to a pre-agricultural diet is beneficial: many report weight loss and increased energy.
I cannot find arrowroot flour in my country. How can I substitute it?
after reading all the other comments i realize what i have been living the past 5 years is true. if you can’t eat grain of any kind, nuts, sugar or dairy …. “bread” and all that pertains to it is just out. Occasionally one can splurge on paleo grain free flour…. but it won’t be bread as i once knew it. I had to finally just “get over it” …. in moderation…. very moderation…. i have flatbread from Bob”s redmill paleo flour mix. it’s good. but it’s not bread. but when i just HAVE TO HAVE something real to eat…. it works. so i treat myself once a week or so. i use it as hamburger bun. or as a cookie, as a crust under my mashed sweet potato, and my mind is tricked .. and happy…. for the time being. It’s all good. Just more thankful for what I CAN eat than spend my time dwelling on what I CAN’T…. because for me, that much won’t be changing. blessings to all. just enjoy what you can !!!
What an interesting read. Thank you I will try the Paleo Flour blend to make the Black bean Brownies.
Is this recipe a 1 for 1 substitute for flour? Would I be able to use this in place of flour on any recipe?
This is paleo flour mix from Dr Axe choc chip cookie recipe.
1½ cup almond flour
1 cup arrowroot flour
1 cup coconut flour
½ cup tapioca flour
Makes 4 cups- make ahead and store for future uses
almond flour really! almond flour is NOT good for you, especially if you have joint pain almond flour is horrible for you.
I ‘m off any grains “oats, even tapioca is on my list for 3 years now . then last Christmas I started baking & keep tasting here & there . I can’t seem to get off this sugar kick . the in side of my mouth & noise are in flamed & I have a lot of green mucus .
I’ve been through the detox 4 years ago guessing because I keep getting back into eating some sweets w/ gluten flour this is going on.
I am supposed to be on a no sugar, wheat or diary, I did good for 3 years boy is that aggravating not to be able to eat many of my favorite foods.
I did have a blood test is how I know I have food allergies.
sometimes I just don’t know what to eat . do I need to go back on that bone broth that taste moldy to me ?
Wth Gail! We don’t want to hear about your green mucus. Use some discretion and stay on topic: Paleo Flour Blend.
I have a nut allergy, what can be substituted for the almond flour? What quantity?
Is the paleo flour recipe a one to one exchange when a recipe asks for regular flour??
For most recipes, it will work as a one-to-one substitution.
What is a good substitute for Coconut flour? Would Cassava flour work the same? Thanks!
Thankyou Dr Axe’ just what I needed. 👐👍
I do know of a lady I connected with who makes great gluten free muffins etc. At health/ herb. She does not store a lg Amt of coconut/ almond flour, for that reason. Her bulk is sorghum flour’ brown rice flour’ tapioca starch. Her baking is awesome. She uses this with all regular recipes. Hope this helps.
If you use sorghum, rice, corn. It would no longer be grain free or Paleo. I can not digest grains or beans so this flour is great as a coating on fish or chicken to make “nuggets”. Makes good pancakes, waffles, tortillas. But trying to find a bread substitute is not easy. I plan to experiment with it and make a quick bread. But in reality, you can not make substitutions in paleo diets, it is a new life style, which is much healthier.
I wander if one of the flours could be subbed with cassava?
I join the chorus of wondering if this can be used 1:1 in place of all-purpose flour.
Ditto!! Please someone answer the question. If there is no answer I will try some recipes and post my results.
Wheat flour has gluten, which is what makes bread products light and fluffy so while this flour could be substituted for wheat flour, please don’t expect the same quality in products. Coconut flour absorbs a whole lot more water than almond flour, for example, so you cannot trade them out 1 for 1 in this recipe.
Do you need to use guar gum or xanthum with this recipe?
Double check me on this. I think the arrow route might serve the same purpose in this recipe. He said it’s a thickener. I think the things you asked about are also used in flour substitute mixtures as thickeners.
Does anyone know if you Can substitute this flour for any baked goods recipe that calls for white flour?
It might be Paleo and gluten free but what about we people who are sensitive to almonds besides gluten free?
Jami on January 19th, 2018 – 1:05pm
I substituted the almond flour with cassava flour because my son is allergic to nuts, it still tastes great!
Yes, just what I was looking for. We have a nut allergy too! Thanks for posting.
Wish could find something low carb as well.
I usually use tapioca flour and arrowroot flour interchangeably. Arrowroot is more difficult for me to find down here in Mexico. Can I substitute the arrowroot for all tapioca flour?
I love the idea of substituting cassava for almond flour! What could I substitute the tapioca flour with if someone can’t have tapioca?
Thanks for this recipe! Can I use it as a one-to-one replacement for regular wheat flour?
I have that question too! Thanks!
What can I sustitute for the almond flour? I have made myself intolerant to almonds. Somewhere with cashews. The cons are okay pistachios are okay coconut is okay arrowroot is okay sorghum is okay please let me know your thoughts and ideas. Thank
Jami on January 19th, 2018 – 1:05pm
I substituted the almond flour with cassava flour because my son is allergic to nuts, it still tastes great!
Interesting about the grain flour I went gluten many years ago. But as I get older I am finding that even the reg gluten free rice flour and pasta seem to bother me. I changed to coconut flour for some things. And gave up eating any pasta. I cannot eat any nuts at all so will this flour work with out the almond flour?
A mix of Tigernut flour and tapioca will work as well as this and it’s nut free.
Please would you share the recipe (how much tiger nut flour and how much tapioca flour for this blend please?
Jami on January 19th, 2018 – 1:05pm
I substituted the almond flour with cassava flour because my son is allergic to nuts, it still tastes great!
Almonds do not belong to the nuts, but to the kernels:)
There are definitely a lot of healthy aspects of a Paleo diet!
Spanish dictionary
Dear Dr. Axe,
I started your Candida Cleanse the Saturday before this past Thanksgiving. Since then I’ve lost over 10 lbs (not the reason for following the cleanse, but a nice added benefit). I just recently purchased your cookbook, The Real Food Diet, and am looking forward to trying out some of the recipes. I’ve never really had a “problem” with my diet, but now that I am being much more conscious about the food I am eating, I find myself with a bit of a roadblock (or so it feels). My problem… I’m allergic to tree nuts. So many of the alternatives to flour and healthy snacks seem to be nuts. This is where I feel like I am so short on options. Even this alternative Paleo Flour Blend that I just looked at is something I will not be able to try. Any suggestions? Or am I out of luck?
I substituted the almond flour with cassava flour because my son is allergic to nuts, it still tastes great!
Also if you can’t use the coconut flour maybe try green banana flour in place of the coconut flour:)
I have autoimmune problems and switched to Paleo a year ago due to intestinal issues. Cassava flour has been a blessing to me. It works fine on its own, no need to add any other flour. It is supposed to be a one for one replacement for flour. If you search for Paleo cassava recipes you will find many. Of course you can experiment on your own too.
Mary Jo, it is now 2021. I hope you see this. Have you found any other substitute besides cassava? We have a nut allergy in the house and can’t use almond flour. I am always searching for substitutes and low carb.
You can try chia seed flour, chickpea flour or hazelnut flour