What is a Paleo alternative to cornstarch? Exploring Grain-Free Thickeners

November 1, 2025 •

3 min read

According to a study published in Nutrients, anti-zein antibodies, which indicate a reaction to corn, are often elevated in individuals with celiac disease, highlighting why many on restrictive diets seek alternatives to cornstarch. A popular grain-free diet, the paleo diet, excludes cornstarch, leading many to ask: What is a Paleo alternative to cornstarch? The answer lies in several versatile, plant-based starches and whole food options that provide similar thickening power without compromising dietary principles.

Quick Summary

This guide explores several paleo-compliant thickeners, including arrowroot powder, tapioca starch, and other whole-food options, detailing their uses and benefits for various cooking applications.

Key Points

Arrowroot powder is a premier paleo thickener: It is derived from a tropical tuber, creating a clear, glossy finish, making it perfect for fruit pies and sauces, but it should be added at the end of cooking and avoided with dairy.
Tapioca starch provides a glossy, chewy texture: From the cassava root, tapioca starch is great for chewy baked goods and pie fillings, holds up well to freezing, but should not be boiled for extended periods.
Pureed vegetables offer a whole-food approach: Blending vegetables like sweet potatoes or cauliflower can naturally thicken soups and stews while adding nutrients and flavor.
Coconut flour and nut butters provide unique thickening properties: Coconut flour is highly absorbent and can bind ingredients like meatballs, while nut butters add richness and thickness to sauces and gravies.
The best alternative depends on the application: The ideal substitute for cornstarch varies based on the recipe—choose a clear-finishing starch for fruit fillings and a higher-heat option for savory sauces.
Conversion ratios require adjustment: When substituting, remember to adjust the quantity. For instance, you will often need more arrowroot or tapioca starch than the cornstarch called for.
Arrowroot and tapioca starches are excellent for frying: Both work well to create crispy, grain-free coatings for fried meats or vegetables.

Top Paleo Cornstarch Alternatives

Cornstarch is a common kitchen thickener, but its grain-based nature makes it unsuitable for the paleo diet. Fortunately, numerous effective alternatives derived from roots, tubers, and seeds can provide the same thickening power. These substitutes are not only paleo-friendly but often offer additional nutritional benefits.

Arrowroot Powder

Arrowroot powder, also called arrowroot flour or starch, is a popular and potent paleo alternative derived from the root of the Maranta arundinacea plant. It is an ideal thickener for glossy sauces, fruit pies, and jellies due to its clear, translucent finish. It activates at a lower temperature than cornstarch, so it is best added at the end of the cooking process. One crucial point to remember is that arrowroot can create a slimy texture when combined with dairy products, so it is not recommended for cream-based soups or custards. A common conversion ratio is to use twice the amount of arrowroot powder for every tablespoon of cornstarch.

Tapioca Starch

Also known as tapioca flour, tapioca starch is extracted from the cassava root. It provides a smooth, glossy finish similar to arrowroot and is particularly good for creating a chewy texture in baked goods like paleo breads and pizza crusts. Tapioca starch holds up well when frozen and thawed, making it an excellent choice for dishes you plan to store as leftovers. However, it can become stringy if boiled for too long, so it's best to whisk it in near the end of cooking and avoid high temperatures. Use roughly 2 tablespoons of tapioca starch for every 1 tablespoon of cornstarch.

Other Paleo Thickening Methods

Beyond starches, several whole-food approaches and other paleo-friendly ingredients can be used for thickening:

Pureed vegetables: Adding pureed vegetables like pumpkin, sweet potato, or cauliflower can effectively thicken soups and sauces while boosting flavor and nutrition. This works by blending a portion of the cooked vegetables with some liquid and returning it to the pot.
Coconut flour: This highly absorbent flour is made from dried, ground coconut meat and is a good option for thickening savory applications like meatballs or stews. A little goes a long way due to its absorbency, and it can impart a subtle coconut flavor.
Nut or seed butter: For thicker gravies and sauces with a richer flavor profile, nut butters like almond or cashew butter can be used. Ground nuts and seeds can also be processed into a paste and whisked into a liquid for a creamy, earthy addition.
Egg yolks: Tempering egg yolks can create a wonderfully rich and creamy sauce base for dishes like custards or gravies. Whisk a small amount of hot liquid into the egg yolks first to prevent scrambling before adding the mixture back into the main pot.

Using Paleo Thickeners in Different Applications

The best substitute for cornstarch depends heavily on the recipe. Different thickeners perform best under specific cooking conditions, such as high heat, low heat, or for particular textures.

Comparison of Paleo Thickeners


Feature	Arrowroot Powder	Tapioca Starch	Pureed Vegetables	Nut/Seed Butter
Best For	Glossy sauces, fruit pies, jellies	Pie fillings, chewy baked goods, frozen dishes	Creamy soups, stews, savory sauces	Creamy sauces, gravies with bold flavor
Effect on Clarity	Clear and glossy	Translucent and glossy	Opaque	Opaque
Heat Tolerance	Low heat; add at end	Moderate heat; avoid boiling	High heat tolerant	High heat tolerant
Taste	Neutral	Neutral to slightly sweet	Adds vegetable flavor	Adds nutty flavor
Consistency	Silky smooth	Gel-like, slightly chewy	Variable (creamy or chunky)	Rich and creamy

How to Use Arrowroot for Frying

While tapioca and potato starch are also excellent for creating crispy coatings for fried foods, arrowroot powder works beautifully for this purpose. To use it for frying, simply dredge the meat or vegetables in the powder before cooking. It provides a light, crisp crust. For a more substantial coating, you can create a batter with arrowroot mixed with other grain-free flours like almond flour or coconut flour.

Conclusion

Navigating a paleo diet doesn't mean sacrificing thick, flavorful sauces or deliciously crispy coatings. By understanding the unique properties of paleo-friendly substitutes, cooks can achieve the desired texture in any dish. Arrowroot and tapioca starch are versatile root-based thickeners, while whole-food options like pureed vegetables and nut butters offer even more creative and nutritious possibilities. Experimenting with these alternatives allows for both dietary compliance and culinary excellence. For those with corn sensitivities or allergies, stocking the pantry with these options is a proactive step towards healthy and delicious meal preparation.

Frequently Asked Questions

No, it is generally not recommended to use arrowroot powder for cream-based or dairy-based sauces. When combined with milk or cream, arrowroot can create an undesirable slimy texture. For dairy-free cream sauces, consider a reduction technique or adding a small amount of pureed vegetables for thickening.

To make a slurry with arrowroot or tapioca starch, combine the powder with an equal or greater amount of cold liquid until a smooth paste is formed. This prevents clumping when you add it to your hot dish. For arrowroot, add the slurry at the very end of cooking, as it thickens quickly and prolonged heat can cause it to break down.

For crispy fried coatings, excellent paleo alternatives include arrowroot powder, tapioca starch, or potato starch. These starches create a light and delicate crust when dredged onto meats or vegetables before frying. A combination of a starch and a paleo flour like almond flour can also be effective.

Yes, coconut flour can be used as a thickener, but it's very absorbent, so a little goes a long way. It works well in savory dishes like stews and meatloaf, acting as a binder and thickener. However, it can add a subtle coconut flavor and result in a denser texture compared to pure starches.

If you accidentally add too much tapioca starch or boil it for too long, causing a stringy texture, there is no easy fix. To avoid this, always add the tapioca starch slurry near the end of the cooking process, just until the desired thickness is reached, and never let it reach a full, rolling boil.

Yes, pureed vegetables are an excellent whole-food substitute for cornstarch, especially for thickening soups and gravies. By blending cooked vegetables like sweet potatoes or cauliflower with a little broth, you can create a creamy consistency while adding nutritional value. This method is high-heat tolerant and doesn't require precise measurements.

Nut and seed butters thicken sauces due to their fat and fiber content. When whisked into a warm liquid, they emulsify and bind the sauce, creating a rich and creamy texture. This is a great method for dishes where a nutty flavor complements the other ingredients, such as certain stews or curries.