What is a Healthier Substitute for Cornstarch?

December 13, 2025 •

4 min read

While cornstarch is a popular and effective thickening agent, it offers very little nutritional value, containing no fiber, protein, or essential minerals. For those seeking better-for-you ingredients, several superior alternatives exist, providing similar thickening power with added nutritional benefits or catering to specific dietary needs like gluten-free or keto diets. Whether you're thickening a sauce or crisping up fried foods, there's a healthier option available.

Quick Summary

A healthier substitute for cornstarch offers added nutritional value, like fiber and vitamins, or suits specific dietary needs such as gluten-free or low-carb. Options include arrowroot powder, tapioca starch, and alternatives like nut flours or pureed vegetables. The ideal choice depends on the specific recipe and desired texture.

Key Points

Arrowroot is highly digestible: A gluten-free and easily digested starch from a tropical root, arrowroot powder is best for thickening fruit sauces and low-heat cooking, and is not suitable for dairy-based recipes.
Tapioca starch is freeze-stable: Derived from cassava root, tapioca starch creates a glossy, chewy texture perfect for puddings and pie fillings that may be frozen and reheated.
Xanthan gum is ideal for keto: This powerful, low-carb thickener works well for those on ketogenic diets, but requires minimal amounts to avoid a slimy texture.
Nut flours offer bulk and nutrition: Almond flour and ground flaxseed add bulk and nutrients to recipes, although they don't provide the same thickening or crispness as cornstarch.
Pureed vegetables add natural thickness: For soups and stews, pureeing a portion of the vegetables or adding ingredients like white beans is a whole-food method to increase thickness and nutrition.
All-purpose flour is a common choice: A readily available thickener for gravies and stews, flour requires more volume than cornstarch and should be cooked to eliminate any raw taste.

Cornstarch has long been a kitchen staple, prized for its strong thickening abilities. However, as dietary awareness grows, many are questioning its nutritional merit. Cornstarch is a refined starch stripped of most nutrients during processing, and in large quantities, it can cause blood sugar spikes. Fortunately, a variety of healthier substitutes can achieve the same culinary results while offering additional health benefits.

Arrowroot Powder: A Digestion-Friendly Alternative

Arrowroot powder, also known as arrowroot starch, is a gluten-free thickener derived from the root of a tropical plant. It is highly digestible and a good source of B vitamins, iron, and fiber, which supports a healthy digestive system. Unlike cornstarch, which can impart a cloudy appearance, arrowroot produces a clear, glossy finish, making it ideal for fruit sauces, jellies, and desserts.

To use arrowroot, it is best added toward the end of cooking and not exposed to prolonged high heat, as this can cause its thickening properties to break down. It's also not recommended for dairy-based sauces, as it can result in a slimy texture. A typical substitution ratio is two teaspoons of arrowroot powder for every one tablespoon of cornstarch.

Tapioca Starch: The Glossy, Freeze-Stable Thickener

Tapioca starch, or tapioca flour, is another gluten-free alternative extracted from the cassava root. It is highly prized for creating a shiny, gel-like texture in pie fillings and puddings. A key advantage is its freeze-thaw stability, meaning recipes thickened with tapioca will not become runny or watery when frozen and reheated.

When substituting tapioca starch for cornstarch, a 2:1 ratio is generally recommended (two tablespoons of tapioca for every one tablespoon of cornstarch). Like arrowroot, it works best when not subjected to prolonged boiling, which can cause the sauce to become stringy. It provides a chewy texture, which is a desirable trait for certain baked goods and desserts.

Low-Carb and Keto-Friendly Substitutes

For those following a ketogenic or low-carb diet, traditional starches are not suitable. Instead, specific fiber-rich gums and nut flours can be used to thicken sauces and batters.

Xanthan Gum: A tiny amount of xanthan gum goes a long way. This powerful thickener can be used to create smooth, non-gritty sauces and gravies with very few carbohydrates. It is often used in a ratio of 1/4 to 1/2 teaspoon per tablespoon of cornstarch, but requires careful measurement to avoid a slimy consistency.
Almond Flour: While not a direct 1:1 substitute for thickening, almond flour can add body and texture to baked goods and batters in place of a cornstarch-based dredge. It’s a good source of healthy fats and protein, but will not provide the same crispness as cornstarch.
Ground Flaxseed: When mixed with water, ground flaxseed forms a gel that can be used as a thickener and egg replacer in baked goods. It has a slightly grittier texture than cornstarch but adds valuable fiber and omega-3s.

Simple, Whole-Food Thickeners

For a whole-food approach, a few simple kitchen hacks can provide excellent thickening power while boosting a dish's nutritional content.

Pureed Vegetables or Beans: Simply blending half of a vegetable-based soup and stirring it back in is an easy way to thicken it naturally. Potatoes, cauliflower, white beans, or even carrots can add body, fiber, and nutrients without needing a separate thickener.
All-Purpose Flour: A classic thickener, all-purpose flour works well in gravies and stews. While not gluten-free, it is healthier than cornstarch since it contains some protein and fiber. Use a 2:1 ratio for substitution (two tablespoons of flour for every one of cornstarch) and be sure to cook it thoroughly to remove any raw taste.

Comparison Table: Cornstarch vs. Healthier Substitutes


Feature	Cornstarch	Arrowroot Powder	Tapioca Starch	Xanthan Gum
Flavor	Neutral	Neutral	Neutral to slightly sweet	Neutral
Texture	Glossy, firm	Glossy, silky	Glossy, slightly chewy	Thick gel
Best For	Sauces, gravies, pies	Fruit sauces, low-temp cooking	Pies, puddings, freezing	Keto, gluten-free, sauces
Dairy Use	Yes	No (becomes slimy)	Avoid prolonged boiling	Yes
High Heat Use	Yes	Avoid prolonged high heat	Avoid prolonged boiling	Yes
Freeze-Thaw Stable?	No	Yes	Yes	Yes
Substitution Ratio	N/A	2 tsp per 1 tbsp cornstarch	2 tbsp per 1 tbsp cornstarch	Start with 1/4 tsp per tbsp
Nutritional Profile	Refined carb, minimal nutrients	Good source of fiber, vitamins	Fiber (in whole cassava flour)	Soluble fiber

Conclusion

Replacing cornstarch with a healthier alternative is a simple step toward more nutritious cooking. Your choice will depend on your specific dietary needs, the recipe, and the desired final texture. For a shiny, gluten-free finish in fruit dishes, arrowroot or tapioca are excellent. For a low-carb option, xanthan gum is highly effective, while whole-food purees are perfect for thickening soups. By choosing these substitutes, you can maintain culinary excellence while enhancing the health profile of your meals. This simple swap proves that healthier cooking doesn't have to mean compromising on taste or quality.

For more information on the processing of ingredients like cornstarch, consult the U.S. Food and Drug Administration's food substance database.

Frequently Asked Questions

The healthiest substitute depends on your diet, but options like arrowroot powder, tapioca starch, or pureed vegetables offer more nutritional value, fiber, or vitamins than refined cornstarch. For low-carb diets, xanthan gum is an effective, calorie-free thickener.

Yes, you can use all-purpose flour, but it will create a more opaque sauce and requires double the amount—two tablespoons of flour for every one tablespoon of cornstarch. It also needs to be cooked longer to remove the raw flour taste.

Excellent gluten-free alternatives include arrowroot powder, tapioca starch, and rice flour. For low-carb needs, xanthan gum and ground flaxseed are also effective options.

Use two teaspoons of arrowroot powder for every one tablespoon of cornstarch. Mix it with a cool liquid to create a slurry before adding it to your dish near the end of cooking, as high heat can cause it to lose its thickening power.

Tapioca starch is one of the best for pie fillings because it creates a glossy, shiny gel and holds up well to freezing and thawing. Arrowroot powder is also effective, especially for acidic fruit fillings.

You can thicken sauces using a few methods. You can reduce the sauce by simmering it, add pureed vegetables like cauliflower or beans, or whisk in a tablespoon of cold butter at the end for richness.

The main downside is that it is a refined carbohydrate with minimal nutritional value, containing no fiber or vitamins. Consumed in large amounts, it can cause blood sugar spikes. Some people also have allergies or sensitivities to corn.