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

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Paleo flour recipe

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:

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:

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. 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.

Paleo flour blend step 4 - Dr. Axe

Mix all of the ingredients well with a whisk.

Paleo flour blend step 5 - Dr. Axe

Mix all of the ingredients well. 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.

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Paleo flour

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


  • Author: Dr. Josh Axe
  • 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

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

Instructions

  1. Mix all ingredients in a bowl.
  2. 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

Keywords: paleo flour, grain-free flour, paleo baking flour

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81 Comments

  1. Jen on

    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.

    Reply
  2. Rosina on

    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

    Reply
  3. Rosina Walsh on

    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

    Reply
  4. Gina on

    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!

    Reply
  5. Ann on

    Can other flour be used in paleo flour other than the nut flour? Several of my grandchildren have nut allergies? Thank you

    Reply
    • Ethan Boldt on

      Tapioca flour isn’t great for diabetics because of the starch content. Oat flour would be a better substitute.

      Reply
  6. Gale on

    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?

    Reply
  7. Joe on

    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?

    Reply
  8. Sandy Hall on

    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.

    Reply
  9. June on

    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.

    Reply
  10. Jenn Maddocks on

    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?

    Reply
    • Ethan Boldt on

      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.

      Reply
      • Lynne on

        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.

  11. Brandi Waley on

    This sounds like a great blend for cakes, breads, etc. Does anyone know how it turns out in cookies? (Fluffy, chewy, crisp?)

    Reply
  12. bedoper on

    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.

    Reply
  13. Gorettia on

    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 !!!

    Reply
  14. Terry on

    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

    Reply
  15. JJ on

    almond flour really! almond flour is NOT good for you, especially if you have joint pain almond flour is horrible for you.

    Reply
  16. 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
    • 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.

    • 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
    • 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
    • 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
      • Liza on

        Yes, just what I was looking for. We have a nut allergy too! Thanks for posting.
        Wish could find something low carb as well.

  17. 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
  18. 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
  19. 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
  20. 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
    • Mary Jo on

      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.

      Reply
      • Liza on

        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.

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