What Kind of Flour Is Paleo? Your Guide to Grain-Free Baking

January 10, 2026 •

5 min read

Many people confuse gluten-free flours with paleo flours, but the paleo diet specifically excludes grains, making many common gluten-free options unsuitable. So, what kind of flour is paleo? The answer lies in grain-free alternatives derived from nuts, seeds, and root vegetables, offering new textures and flavors to your baking creations.

Quick Summary

The paleo diet relies on grain-free flours derived from nuts, seeds, and tubers. Popular choices include almond, coconut, and cassava flour, each offering unique baking properties for delicious grain-free recipes.

Key Points

Grain-Free by Nature: Paleo-approved flours are made from nuts, seeds, and tubers like almonds, coconut, and cassava, not grains.
Substitution Challenges: These flours do not substitute 1:1 for wheat flour and require recipe-specific adjustments, especially concerning liquid and binding agents.
Almond Flour for Moisture: Ground from blanched almonds, this flour adds a moist, tender crumb to baked goods and works well as breading.
Coconut Flour is High-Fiber: Derived from coconut meat, it is highly absorbent, rich in fiber, and an excellent nut-free option, but requires specific recipes due to its properties.
Cassava Flour for Versatility: Made from a root vegetable, it has a neutral taste and fine texture, sometimes allowing for 1:1 wheat flour substitution in non-yeasted recipes.
Use Starches for Binding: Arrowroot and tapioca starches are crucial for thickening and improving the texture of paleo baked goods, particularly in blends.
Freshness Matters: High-fat paleo flours like almond flour should be refrigerated to prevent spoilage and maintain freshness.

The Core Principle of Paleo Flours

At its core, the paleo diet is based on the eating habits of our hunter-gatherer ancestors, which means eliminating all grains, legumes, refined sugars, and most dairy. This principle directly impacts the flour choices available. Unlike traditional wheat flour, paleo-approved flours are made from simple, natural ingredients that undergo minimal processing. These alternatives, derived from nuts, seeds, and starchy vegetables, offer a host of nutritional benefits, including higher protein, fiber, and healthy fats. However, their unique composition also means they behave very differently in baking than conventional flour. Achieving the right texture and crumb requires understanding each flour's properties and often using them in specific blends to balance moisture and structure.

The Top Paleo Flours for Baking

Almond Flour

Almond flour is one of the most widely used and versatile paleo flours, made from blanched, finely ground almonds. It is prized for its high fat, protein, and fiber content, which results in baked goods with a tender, moist texture.

Pros: Offers a mild, nutty flavor, works well in cookies, cakes, and muffins, and can be used as a breading for savory dishes. It adds a rich, buttery consistency.
Cons: High in calories and omega-6 fatty acids, so moderation is key. It is not a 1:1 replacement for wheat flour and often requires more binding agents like eggs. Be sure to use blanched almond flour, not almond meal, for the best texture.

Coconut Flour

Derived from dried, defatted coconut meat, coconut flour is known for its incredibly high absorbency. A little goes a very long way, and it requires a significant amount of liquid and eggs to prevent a dry, dense finished product. It's a great option for those with nut allergies.

Pros: Very high in fiber, low in carbs, and a good nut-free alternative. It gives baked goods a fluffy, light texture.
Cons: Extremely dry and challenging to work with. It is not a 1:1 substitute for any other flour and is best used in recipes specifically formulated for it.

Cassava Flour

Cassava flour is made from the entire peeled and ground cassava root, a starchy tuber vegetable. Its neutral flavor and fine texture make it a popular choice for all-purpose paleo baking blends.

Pros: Has a neutral flavor and can sometimes be a 1:1 replacement for wheat flour in non-yeasted recipes. It provides viscosity and elasticity to baked goods, similar to wheat flour.
Cons: High in carbohydrates, which is important for those monitoring carb intake. Consistency can vary by brand, so experimentation is often required.

Tigernut Flour

Despite its name, tigernut flour is made from a small, root vegetable, not a nut. This makes it another excellent choice for those with nut allergies.

Pros: Naturally sweet, adding a pleasant flavor to recipes. It is high in fiber and a great source of resistant starch.
Cons: It can be grittier than other flours and may not be suitable for all types of baking. It requires specific recipes or blending for best results.

Arrowroot and Tapioca Starches

These are not used as standalone flours but are essential components of many paleo flour blends. They are starchy extracts from roots, acting as excellent thickening agents.

Pros: Ideal for thickening sauces, gravies, and soups, and for adding a light, fluffy texture to baked goods.
Cons: Do not have the same structure-building properties as other flours and are primarily used as binders and thickeners.

Comparison of Popular Paleo Flours


Feature	Almond Flour	Coconut Flour	Cassava Flour	Tigernut Flour
Source	Blanched Almonds	Dried Coconut Meat	Cassava Root	Tigernut Tuber
Flavor	Mildly nutty, buttery	Subtle coconut	Neutral, slightly earthy	Sweet, nutty, earthy
Absorbency	Low to moderate	Extremely high	Moderate	Moderate
Texture	Tender, moist crumb	Fluffy, light crumb	Smooth, fine	Slightly gritty
Best For	Cookies, cakes, breading	Muffins, dense cakes	Breads, tortillas, binders	Baked goods, granola
Nut Allergy	Not suitable	Safe	Safe	Safe (Root vegetable)

How to Substitute Paleo Flours

Successful paleo baking relies heavily on proper flour substitution, which is not a simple 1:1 swap in most cases. Due to the different absorbency and fat content, each flour requires careful adjustment. For example, replacing a cup of coconut flour with almond flour would be disastrous due to the moisture difference. For beginners, using a pre-made paleo baking blend can be a great way to start, as they are formulated to mimic the properties of all-purpose flour. Alternatively, a common homemade blend combines almond flour, coconut flour, and a starch like arrowroot. When substituting, it's often necessary to increase the number of eggs or add extra liquid to account for the unique properties of paleo ingredients. For more detailed guidance, websites like Elana's Pantry offer extensive resources and recipes specifically for paleo baking with different flours.

Tips for Successful Paleo Baking

To help you get the best results with your grain-free creations, consider these valuable tips:

Measure Accurately: Flours like coconut flour are incredibly sensitive. Using a kitchen scale to measure by weight rather than volume will yield more consistent results.
Use Room Temperature Ingredients: When baking with coconut oil, ensuring your eggs and other wet ingredients are at room temperature prevents the oil from solidifying and seizing in the batter.
Store Properly: Flours with a high-fat content, like almond flour, can go rancid. Storing them in an airtight container in the refrigerator is recommended to preserve freshness.
Embrace Blends: Don't be afraid to experiment with your own blends of different paleo flours. Combining almond and coconut flours can offer the best of both worlds in texture and moisture.
Don't Overmix: Overmixing paleo doughs can lead to dense, tough baked goods. Mix until just combined to ensure a tender crumb.

Conclusion

Understanding what kind of flour is paleo is the first step towards successful grain-free baking. By exploring the unique properties of almond, coconut, and cassava flours, you can create a wide variety of delicious and healthy baked goods that align with the paleo diet. From tender cookies and moist cakes to fluffy biscuits and savory breading, the world of paleo flour offers a wealth of opportunities to redefine your baking standards. While it requires some adjustments and learning new techniques, the results are worth the effort, providing nutritious and satisfying alternatives to traditional grain-based foods. Experiment with different blends and recipes to find your favorite combinations and enjoy the journey into paleo baking.

Frequently Asked Questions

No, not all gluten-free flours are paleo. Many gluten-free flours are still grain-based (like rice flour) and are not permitted on the paleo diet. Paleo requires grain-free flours derived from nuts, seeds, and root vegetables.

Almond flour is made from blanched (skinless) almonds that are very finely ground. Almond meal includes the almond skins, resulting in a coarser texture. For most paleo baking, blanched almond flour is preferred for a finer, more tender result.

Coconut flour is extremely high in fiber, which acts like a sponge and absorbs a large amount of moisture. For this reason, recipes using coconut flour typically call for more liquid ingredients like eggs or coconut milk to prevent baked goods from becoming too dry and dense.

Cassava flour can be a 1:1 replacement for wheat flour in some non-yeasted recipes, but not all. It provides good viscosity and texture, but results can vary depending on the recipe and brand. It’s always best to follow a recipe specifically designed for cassava flour.

Yes, many paleo flours are nut-free. Coconut flour, cassava flour, and tigernut flour are all safe options for those with nut allergies. Tigernut flour is made from a tuber, not a tree nut.

A popular blend is a combination of almond flour, coconut flour, and arrowroot or tapioca starch. For example, some recipes use a ratio of 2 parts almond flour, 1 part cassava flour, and 1 part coconut flour to create a balanced mix for baking.

High-fat nut and seed flours like almond flour should be stored in an airtight container in the refrigerator or freezer to prevent them from going rancid. Other flours like cassava and coconut flour can often be stored in a cool, dark pantry.