What Flours Are Allowed on Paleo? A Comprehensive Guide

January 3, 2026 •

4 min read

Over 54% of Americans are trying to avoid gluten, but for those following a paleo diet, the restrictions go even further, banning all grains entirely. This makes finding acceptable baking ingredients a challenge, leading many to ask: what flours are allowed on paleo?.

Quick Summary

An in-depth look at the various grain-free and unprocessed flours that are compatible with a paleo diet, detailing their unique properties, best uses, and nutritional benefits. Common options like almond and coconut flour are discussed, along with lesser-known alternatives such as cassava and tigernut flour.

Key Points

Grain-Free by Default: All paleo-compliant flours are made from non-grain sources, including nuts, seeds, and roots, completely avoiding wheat and other cereals.
Almond Flour for Richness: This popular flour adds a dense, moist, and slightly sweet flavor to baked goods like cookies and muffins.
Coconut Flour for Absorbency: Highly absorbent and high in fiber, coconut flour requires more liquid in recipes but is a fantastic nut-free choice for cakes and pancakes.
Cassava Flour as a Versatile Substitute: Made from the entire cassava root, this flour can often be used as a 1:1 replacement for wheat flour, especially for breads and tortillas.
Specialty Flours Offer Variety: Options like tigernut, green banana, and hazelnut flours introduce unique textures and flavors for diverse paleo cooking and baking.
Blending is Key: Many paleo recipes use a combination of different flours to achieve the optimal texture, moisture, and binding.

Understanding the Paleo Approach to Flour

The paleo diet is built on the principle of eating foods that were available to our hunter-gatherer ancestors. This means eliminating grains, legumes, refined sugars, and dairy products. Therefore, the core principle for finding paleo-friendly flours is that they must be made from non-grain sources, such as nuts, seeds, and root vegetables. These alternatives offer a way to create baked goods and thicken dishes without relying on wheat or other grains. However, it's important to remember that just because a flour is paleo, it doesn't mean it should be a dietary staple. Baked goods should still be considered occasional treats.

Popular Paleo Flour Options

Almond Flour: Made from blanched, finely ground almonds, this is one of the most popular paleo flours. It provides a rich, slightly sweet flavor and a dense, moist texture, making it excellent for cookies, cakes, and muffins. It's high in protein, healthy fats, and fiber.
Coconut Flour: Made from dried, defatted coconut meat, coconut flour is highly absorbent and high in fiber. It has a distinct coconut flavor and works well in many baking recipes, especially for cakes and pancakes, though it requires more liquid than traditional flours. It's a great nut-free alternative.
Cassava Flour: This is a starchy, grain-free flour made from the entire cassava root. Its texture and versatility make it a popular 1:1 substitute for wheat flour in many recipes, though it can be denser. It's a fantastic option for bread, tortillas, and other baked goods.
Arrowroot Starch: Extracted from the arrowroot plant, this starch is a neutral-flavored thickening agent. It is often used in combination with other paleo flours to add a light, chewy texture to baked goods and is an excellent substitute for cornstarch in gravies and sauces.

Lesser-Known but Effective Paleo Flours

Beyond the staples, several other flours offer unique properties for paleo cooking and baking:

Tigernut Flour: Despite its name, the tigernut is a small tuber, not a nut. Tigernut flour is high in fiber and offers a naturally sweet, nutty flavor, making it perfect for sweet breads, cookies, and pancakes. It's a great option for those with nut allergies.
Green Banana Flour: Made from unripe, green bananas, this flour has a neutral taste and is a great source of resistant starch, which is beneficial for gut health. It can be used in both sweet and savory applications.
Hazelnut Flour: Ground from hazelnuts, this flour adds a rich, nutty flavor to baked goods. Similar to almond flour, it's higher in fat and is great for cookies, scones, and crusts.
Sweet Potato Flour: Made from dried sweet potatoes, this flour lends a naturally sweet flavor and color to recipes. It's a starchy flour that works well in combination with other paleo flours.

Comparison of Common Paleo Flours


Feature	Almond Flour	Coconut Flour	Cassava Flour	Arrowroot Starch
Best For	Cookies, cakes, muffins, breading	Cakes, pancakes, and soft-textured goods	Bread, tortillas, and all-purpose baking	Thickening sauces, glossy finishes
Flavor	Nutty and slightly sweet	Distinctly coconut	Neutral	Neutral
Texture	Dense and moist	Light and dry; highly absorbent	Denser, more like wheat flour	Soft and chewy when baked
Absorption	Low to moderate	High; requires more liquid	Moderate	High
Nutritional Profile	Low-carb, high fat, high protein, rich in Vitamin E	High fiber, low carb, lower in fat than almond flour	Rich in carbohydrates, resistant starch	Primarily carbohydrates, grain-free thickener

Tips for Successful Paleo Baking

Read Recipes Carefully: Many paleo flours are not a 1:1 substitute for wheat flour. Following recipes specifically developed for these flours is crucial for good results.
Master the Flours: Become familiar with the properties of each flour. A single type of flour might not produce the desired texture, so many recipes use a blend to achieve the perfect consistency.
Balance Moisture: Due to different absorption rates, especially with coconut flour, you will often need to adjust the liquid or add extra eggs to achieve the right batter consistency.
Proper Storage: To extend their shelf life, store nut-based flours like almond and hazelnut flour in the refrigerator or freezer to prevent the fats from going rancid.

Conclusion

Navigating the world of paleo-friendly flours can seem daunting at first, but a diverse range of options exists to make grain-free cooking and baking both delicious and creative. By understanding the unique properties of flours made from nuts, seeds, and root vegetables—such as almond, coconut, cassava, and tigernut—you can successfully adapt your favorite recipes to fit a paleo lifestyle. The key is to experiment with different blends and find the perfect balance for your desired dish, making paleo baking a rewarding and healthy culinary journey. For further inspiration and recipes, exploring resources like Elana's Pantry can be a great starting point.

Frequently Asked Questions

Almond flour is one of the most widely used and popular paleo flours due to its versatility and pleasant texture in many baked goods.

No, you cannot substitute coconut flour and almond flour on a 1:1 basis. Coconut flour is much more absorbent and requires significantly more liquid, such as extra eggs, in a recipe.

Yes, tapioca flour, derived from the cassava root, is considered paleo-friendly. It is used as a thickener and in baking to add a light, chewy texture.

Flours made from grains and legumes are not paleo. This includes wheat flour, rice flour, oat flour, and chickpea flour.

Yes, coconut flour is very dense and absorbent. Recipes using it require a higher ratio of liquids, typically in the form of extra eggs or other moisture, to prevent baked goods from becoming dry.

Cassava flour and tigernut flour are excellent nut-free options. Cassava is great for general baking, while tigernut offers a sweeter, nutty flavor.

For optimal freshness, especially with nut-based flours like almond or hazelnut flour, it is best to store them in an airtight container in the refrigerator or freezer.