Paleo Flour Blend: A Nutritious Paleo Substitute for All-Purpose Flour

Paleo flour blend recipe - Dr. Axe

Total Time

5 minutes

Serves

4 cups

Meal Type

Ingredients:

  • 1½ cup almond flour
  • 1 cup arrowroot flour
  • 1 cup coconut flour
  • ½ cup tapioca flour

Directions:

  1. Mix all ingredients in a bowl.
  2. Put in an airtight container and store in a dry place.

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?

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.” (1)


Paleo Flour Recipes

If you’re wondering how to use Paleo flour, here are some delicious recipes that contain Paleo flour:


Paleo Flour Blend Nutrition Facts

A half cup of this Paleo, all-purpose flour mix contains about: (2, 3, 4, 5, 6)

  • 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)​

This grain-free flour mix is made up of four ingredients:

Paleo flour blend ingredients - Dr. Axe
  • 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. It 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.

Paleo flour blend step 1 - Dr. Axe

Add the almond flour to the bowl.

Paleo flour blend step 2 - Dr. Axe

Next, add the arrowroot flour.

Paleo flour blend step 3 - Dr. Axe

Now the coconut flour.

Paleo flour blend step 4 - Dr. Axe

Last but not least, add the tapioca flour to the bowl.

Paleo flour blend step 5 - Dr. Axe

Mix all of the ingredients well.

Paleo flour blend recipe - Dr. Axe

Put your homemade Paleo flour into an airtight container.

Paleo flour blend recipe - Dr. Axe

Store the container in a cool, dry place. Just like that, it’s ready to use for your next Paleo-friendly recipe.

Paleo flour blend recipe - Dr. Axe
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31 Comments

  1. Annie on

    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?

    Reply
  2. Audrice on

    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?

    Reply
  3. Hal on

    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

    Reply
    • Melissa on

      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!

      Reply
  4. Johanna on

    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?

    Reply
    • Mary on

      I love the idea of substituting cassava for almond flour! What could I substitute the tapioca flour with if someone can’t have tapioca?

      Reply
    • Melissa on

      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!

      Reply
    • DeeH on

      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.

      Reply
    • Jordan Christina on

      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.

      Reply
    • Brenda on

      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.

      Reply
      • Chris on

        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.

  5. Gail Doore on

    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 ?

    Reply
  6. Kelly @ A Girl Worth Saving on

    I’ve also found that when I do a blend of the different paleo flours like almond flour, coconut flour and tapioca flour, it gives you a more similar taste to the “traditional” baked goods that I ate before I was paleo. When I started baking Paleo foods, I had no idea what I was doing and I threw a lot of stuff in the trash. I put together a guide to troubleshooting Paleo flours and how to substitute them and you can read it here. https://agirlworthsaving.net/2014/01/guide-to-paleo-flours.html

    Reply

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