Are you puzzled by all the different all purpose flour substitutes out there? Cassava flour, tapioca flour, arrowroot flour, almond flour, and coconut flour - we've broken down these top 5 alternative flours that are most commonly used to take all the confusion out of it.
There's so many different all purpose flour substitutes, and none of them are very straightforward when it comes to conversions. How do you know what to use, when to use it, and how it will act as a substitute flour?
I was there once too, and I'm here to help. In this post I'm breaking down the top five all purpose flour substitutes that will help you successfully make gluten-free and grain-free recipes every time!
All purpose flour, also known as white flour, is the most commonly used flour in baking. Other flours you might see in baking include bread flour, pastry flour, whole wheat flour, and other whole-grain flours.
There are also many other types of flour that are not gluten and grain free, to include whole wheat flour, rice flour, oat flour, quinoa flour, and chickpea flour just to name a few.
But if you're gluten intolerant, have a gluten sensitivity, follow a gluten-free diet, or you have true Celiac's disease, what then? You don't want to have to give up baked goods like pizza dough and chocolate cake forever, right?
For this post, we are examining some gluten free and grain free flour options, and how to use them as all purpose flour substitutes. While there are gluten free flour blends that are pre-made, they are often not grain free and contain things like rice flour.
If you eat grains, or can tolerate them, these can be a great option for baking and not having to blend your own flours. You can even find pre-made mixes like the gluten free pie crust mix used in this apple pie recipe or ones made specifically for gluten free pizza crust!
The type of flour you use as a substitute will largely depend on what you are making. The best flour substitutes will vary depending on the recipe and what kind of swap you're trying to do.
Here are my top five favorite all purpose flour substitutes that I have found to be the best substitutes:
Almond flour
I love writing posts like this, because I usually end up learning things myself that I didn't know before researching for the post. For example: did you know that California is the largest almond producer in the world, and is the only place in North America that grows almond for commercial purposes? Me either. But we do now!
Did you also know that almonds are not actually nuts, but are something called a drupe? They're actually more similar to peaches than they are nuts.
Almond flour vs. almond meal
Almond flour is ground up almonds, typically with the skin removed and the nuts blanched. This helps give it the consistent white color to make it more closely resemble traditional flour.
Almond meal is ground up almonds with the skin left on. It's often flecked with pieces of the darker skins, and is usually less finely ground than typical almond flour.
You can purchase almond flour at specialty grocery stores like Whole Foods, Earth Fare, Sprouts, or whatever your local gourmet-ish grocery store is. It often carries a higher price tag when purchased in store, and you can typically find it online for less.
I like to use the Blue Diamond brand, which I buy at Costco. I also always get great results with Anthony's brand products like this one.
Neither one really provides a nutty flavor to what you're making, it's really just more about the consistency you're looking for.
How to substitute almond flour
Substituting almond flour in recipes as an all purpose flour substitute can be tough. Almond flour has a higher moisture content than wheat flour, so you have to use a larger quantity of it in order to offset that.
Another trick for this can be to combine with with a drier alternative flour like coconut flour to get the right moisture level.
When substituting, a general rule of thumb is a 1:2 ratio of regular flour to almond flour. Be aware that some recipes may require some trial and error before finding the right amounts.
If you are looking for an almond flour substitute, you'll want to to focus on other nut flours as they will have a similar profile and will respond similarly when baking. Look for things like pecan, macadamia, or cashew flour.
Can you make your own almond flour?
Yes, you can! If you choose to, you can place almonds in a food processor and grind them up until they form a flour. Process them less and you'll have an almond meal, process them more and you'll have an almond flour.
If you don't like the skins, you can use a sifter to sift the flour through and toss the skin pieces.
Honestly, I've found this to be more work than it's worth, and I choose to just buy almond flour at the store. That said, of all the subs in this article, this is the only one I would recommend trying to make yourself if you wanted to. The others would be very labor intensive!
Coconut flour
So we know we can combine coconut flour with almond flour, but what else do we know about it?
How coconut flour is made
Coconut flour is actually made from the leftover coconut meat after a coconut milk pressing. It is then dried and ground up into a fine powder, which is the coconut flour you use in your recipes.
Another fun fact: a coconut is actually also a drupe, so it's more similar to an almond. Neither one is a nut. Hrm.
Also, it's SUPER dry. It soaks up a ton of moisture, and you need very small amounts of it in recipes. If you add too much coconut flour, the recipe will end up overly dry.
With coconut flour, you want to think in terms of tablespoons instead of cups.
How to substitute coconut flour
I've found in my kitchen experiments that I like to add coconut flour a little at a time to a recipe, and then let it sit for a few minutes. It takes a little bit for the coconut flour to soak up the moisture, and that will let you see the true consistency of what the finished product will be like.
You'll be tempted to just keep moving through the recipe. Patience, grasshopper. It's worth it.
While coconut flour does behave differently in recipes, with a little research you can use it to your advantage. Nourished Kitchen has a great article on how to bake with coconut flour.
I prefer the Nutiva Coconut Flour . While it might seem pricey for flour at first, since you only use it in tablespoons, it will last for what seems like forever.
These Lemon-Lavender Cupcakes are one of my favorite recipes that use coconut flour.
Cassava flour
When it comes to grain-free baking and alternative flours, cassava flour steals the show.
Cassava flour vs. tapioca flour
Both cassava flour and tapioca flour are made from the cassava plant. It grows a starchy, high-carb tuber similar to yams, taro, plantains and potato. The cassava plant is a staple crop in South America and parts of Asia and Africa.
As a tuberous root vegetable, cassava is gluten, grain and nut-free, as well as vegan, vegetarian and paleo.
To make tapioca flour, the starch is extracted from the cassava root through a process of washing and pulping. The wet pulp is then squeezed, leaving a starchy liquid behind. Once all the water evaporates, the tapioca flour remains.
Alternatively, cassava flour uses the whole root - peeled, dried and ground. This results in it having more dietary fiber than tapioca flour.
Some people talk about how the cassava root contains naturally occurring cyanide compounds that can be extremely toxic. These compounds are only a risk when the cassava is eaten raw, which is why the traditional cultures who use on cassava for sustenance have the processes of soaking, cooking and fermenting - this removes the toxic compounds.
All commercially available cassava and tapioca flours do not contain any harmful levels of cyanide.
Cassava flour's nutrition profile
Since cassava is a starchy tuber, it's obvious that it is high in carbohydrates. It's actually extremely high - per 100 grams, cassava has double the calories and carbohydrates as sweet potato. Woah.
For people who have limited food supplies, this makes it a valuable and relied upon resource. But for us, it can mean we're consuming more than we need to. As with anything in life - moderation is key.
Why cassava flour is the best of the all purpose flour substitutes
In addition to being gluten free, grain free, and nut free, cassava flour is very mild and neutral in flavor. It has a soft, powdery texture and can be replaced on a 1:1 basis with wheat flour in many recipes, which makes it the star of the show when it comes to alternative flours.
As with any ingredients, quality matters. Otto’s Cassava Flour is the preferred brand among foodies and bloggers who are experimenting with recipes. I've used the Anthony's Cassava Flour brand and gotten good results with it as well.
Some people who use cassava flour mention that their results were not great. As cassava flour has grown in popularity, so have the number of manufacturers, and the quality does seem to vary from brand to brand.
If you have issues with your cassava recipes, I recommend you try one of the two brands above.
Tapioca flour
Ok, so we already learned how tapioca starch was made, and the difference between it and cassava. But what else do we need to know about it?
How tapioca flour is used
Tapioca flour is a very fine, white powder that works well in gluten free baking. It can replace cornstarch as a thickener for pies and sauces and aids in creating a crisp crust and chewy texture in baking.
Tapioca flour vs. tapioca starch
These are just two different names for the same product. Regardless of how it is labeled, as long as it is "tapioca" and not "cassava," they are the same!
I always use Bob's Red Mill Tapioca Starch and get great results.
How to make a tapioca flour substitute
If you have a recipe that includes cornstarch, replace with tapioca flour at a 1:2 ratio. If you have a recipe that is using all purpose flour for thickening (think sauces, stews, gravy, etc), replace with tapioca flour at a 1:1 ratio.
Arrowroot flour
Arrowroot is another starchy food product that’s a popular addition to gluten-free baking.
Often referred to as arrowroot powder, arrowroot is typically made from the arrowroot plant, but commercially is sometimes made from several different root plants including cassava or yuca root.
It’s high in starch and is low in calories, protein and fat. It is often uses to bind, thicken and moisten recipes just like tapioca.
How to use arrowroot flour
Similar to cornstarch, arrowroot flour soaks up a lot of water to form a smooth, gel-like consistency. It’s often added to desserts like puddings, cakes or custards, and can also be used in savory recipes like hot sauces, milks and broth.
When using arrowroot to thicken a sauce, soup, etc that is hot, you'll need to make a slurry with the powder first. Otherwise, when you add the arrowroot to the hot contents, it just turns into a big ball of jelly - no bueno.
To make the slurry, you'll combine arrowroot to room temperature water at a 2:1 ratio. Once you stir that up, you should get a starchy water. Wait until the end of the recipe to add it , then stir the slurry into the recipe to thicken.
Always make a slurry first. Stir the arrowroot powder with a small amount of cold liquid first (like water) to create a slurry, before adding to your recipe. Add the slurry at the very end of the recipe.
You don’t really want to cook with arrowroot as it will break down at higher temperatures, so stir in right before serving. Bonus: arrowroot holds up beautifully when used with acidic ingredients or frozen (not so with cornstarch), so feel free to batch cook and freeze your recipes.
I include a slurry in both my Instant Pot Sesame Orange Chicken as well as my Turkey Pumpkin Chili.
How to make an arrowroot flour substitute
If used alone, the substitution is 1 teaspoon arrowroot flour = 1 tablespoon wheat flour. This will only work for cooking, not baking - imagine if you replaced 1 cup of flour with ⅓ cup arrowroot flour in a baked good.
Your ratio of dry ingredients to wet ingredients would be way off! Arrowroot can be used in baking, but its typically used in smaller amounts, combined with another gluten free flour like almond flour. It's too starchy to use on its own.
It can also be used as a thickener in the same way tapioca starch can be.
If you're in need of an arrowroot powder substitute for a thickener, tapioca starch will work in the same fashion!
Hopefully that helps reduce any confusion you might have had about the different all purpose flour substitutes that are out there. If you've found a great recipe using one of these flour subs, post a link in the comments below!
Have you made a gluten free or grain free recipe with one of these flours? I want to see! Tag me on social media and follow along for more delicious recipes. You can find me on Facebook, Instagram and Pinterest to see more delicious food and what I’m getting into.
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Leslie P
isn't Quinoa a grass rather than a grain? in which case it would not be listed with the 'flour that are not gluten and grain free' group, right?
Jessica
Hi Leslie - all grains are grasses. What is harvested is the seed of the grass, which is used as the 'grain.' Quinoa comes from a flowering plant and not a grass, so there is some debate on how it is classified. However, from a nutrition standpoint, it's nutritional profile is most closely related to grains, and is classified as such in the grocery store as well as in recipes and when observing a gluten free or grain free diet.
Carlene Huckabee
Can arrowroot flour be substituted for tapioca flour? If so, ratio?
Jessica
Hi Carlene - yes, arrowroot can be subbed for tapioca on a 1:1 basis.
Eileen
Any experience with tigernut flour? I can't eat almonds, have used tigernut flour as a 1:1 substitute for almond flour, but wonder if a combination of flours would work better.
Jessica
Hi Eileen! I have used tigernut flour a bit. We tried out AIP for awhile for my husband's autoimmune disorder, and tigernut flour is used frequently with AIP. I haven't experimented with combining it with anything else, but let me know how it goes if you do try it! Cassava flour is my current favorite go-to for baking.
Tessa
Can I use all purpose flour instead of tapioca flour for an eggless pumpkin pie?
Jessica
Hi Tessa, it sounds like your recipe is calling for tapioca flour, is that correct? It's hard for me to say without seeing the recipe. However, I would not recommend using all purpose as a sub for tapioca 1:1 in baking.
Nancy Burditt
I want to make a crumb topping for an apple pie, the recipe calls for 1 cup flour, 1/2 cup lt. br. sugar,1/4 cup white sugar, 1 tsp,. cinnamon, and a stick of oleo! Can I substitute the 1 cup of flour for 1 cup of Bob's Red Mill tapioca flour? Thank you!
Jessica
Hi Nancy! I would not recommend substituting tapioca as a 1:1 here. I would actually recommend for a crumb topping like that to use an almond or other nut flour to get the intended result! My apple crisp recipe has a similar topping here: https://www.paleoscaleo.com/apple-cobbler/ Hope that helps!
Karen Hudson
Question-
For a crumble, I use oats ground to almost a flour. Is that okay for gluten-free? I make great tortillas with almond flour, tapioca flour, and arrowroot flour. Is there a lower-carb gluten-free flour than tapioca and arrowroot that would work?
Jessica
Hi Karen - it depends on how "gluten free" you need to be. Most oats are considered gluten free but are often processed in factories that work with wheat, so it can't be guaranteed. So, if you're just shooting for gluten free it works, but if you have someone with a true gluten intolerance it may cause a reaction. In regards to the tortillas, if you have a mix that works for you I would definitely stick with it! I think trying to make a lower carb tortilla than that will end up likely being a bit of a soggy mess. It's not lower carb, but I love working with cassava flour as well for baking and bread products!
Irene Post
Hi, Jessica ! Found this article about all-purpose and wheat flour substitutions. Big help just not quite enough. I'm trying to make Rye Bread. I have Bob's Red Mill Dark Rye Flour, Nuts.com Rye Flour, Almond Flour, Tapioca Flour, and Arrowroot Powder. I can't use Coconut anything or Wheat anything. Do you have a recipe we can use ?
Jessica
Hi Irene,
Thanks for your comment! I'm glad the article was helpful. I don't have a gluten free rye bread recipe on hand. I did a quick search and found these two options: https://www.letthemeatgfcake.com/gluten-free-mock-rye-bread/ and https://angelaskitchen.com/2013/03/06/gluten-free-dairy-free-swedish-rye-bread/. I hope one of those can work out for you; best of luck!
Nancie
Hi Jessica,
Was wondering if you have tried replacing all-purpose flour with cassava flour on a cupcake recipe.
You reckon it would be on a 1:1 basis?
Thanks for sharing btw
Jessica
Hi Nancie - in my experience, cassava won't translate on a 1:1 basis. I have read that it does, but in the trials I have done, it has not worked out the way I wanted it to. Cassava is a starch, so it is very dry and absorbs a lot of moisture. I imagine it would take a bit of experimenting with the other ingredients in the recipe to find the right ratio.
lisa mazzenga
Have you had any luck substituting Cece flour?
Jessica
Hi Lisa,
I had not actually heard of cece flour before your comment - I had to look it up! It looks like it is made from chickpeas. I typically try to steer clear of beans and legumes due to inflammation, so I don't use chickpeas a lot. I have not used cece flour in the past. I would be curious to know how it works as a flour sub!
Rati
Hi Jessica ?
Your post is insightful !! I was planning on following a recipe for making a vegan and gluten free bread. It would be kind of my first try. The recipe calls for arrowroot powder as well as tapioca starch. I do not have that in my pantry and due to corona, I am avoiding the stores altogether. Can I substitute the arrowroot with either tapioca or potato starch ?? And if yes, then in what proportion ?
I will be glad to hear a response from you ?
Jessica
Hi Rati,
Thanks so much for reaching out! Tapioca and arrowroot are exchangeable when using them in soups and stews for thickening, but baking is a different chemistry experiment entirely, especially when it comes to gluten free flours.
My first recommendation would be to try and order the correct flour online to have it delivered to your home. We typically purchase ours off Amazon anyway, because it's less expensive than purchasing it in a store.
If you're unable to order it, you can certainly try swapping the tapioca for the arrowroot. Without seeing the recipe, knowing what else is in it, and knowing the different proportions, it's hard to say how it will react - so you really will just have to try and see what happens!
Rati
Thank you so much for your response ?
I think I will order arrowroot powder as I am new to baking. So baking on safe side seems a good option ?
Jenny
I would like to replace the 3 cups of all purpose flour in my cookie recipe for a combination of almond and coconut flour. Any suggestions on what ratios and amounts I should start with!
Jessica
Hi Jenny,
Unfortunately there's not a hard and fast rule when swapping almond flour for all-purpose. The coconut will likely be a very small amount - no more than 1/4 cup, and probably in the tablespoons. That being said, it's hard to say without actually seeing the full recipe and what else is in it. You'll likely have to do a bit of experimenting to find the best combination here!
Jenny
Thank you!
Would I use the almond flour/ coconut flour mixture equal to 3 cups.
Could I private message you my recipe to get your advice?
Jessica
It wouldn't necessarily equal 3 cups. I'm happy to take a look. Shoot me an email at [email protected] and I'll let you know what I think!
Denise
Hi. I dont bale much but since Im home more now Im trying my hand at it again. The store was out of all wheat flour so I bought tapioca flour. I made cookies and the were so dry. I havent found a clear explanation if tapioca flour can be used same as all purpose flour for baking. Is there a ratio adjustment? I want to make banana bread but not sure to measure the tapioca flour. Thanks
Jessica
Hi Denise,
Thanks so much for reaching out about this! Tapioca flour is a very dry, starchy flour. It can be used 1:1 for regular flour when being used as a thickener, but it cannot be exchanged 1:1 for baking. It's not really a great baking flour by itself, due to the amount of moisture it absorbs and how gummy it makes things. If you're looking for a 1:1 exchange, I would recommend cassava flour instead. Tapioca starch does make a great breading when making things like fried chicken - I use it in this recipe for my Fried Hot Chicken: https://www.paleoscaleo.com/nashville-style-fried-hot-chicken/
I hope that helps!
Annie
Hi! Can I use cassava flour instead of coconut flour. Apparently I am allergic to coconut. I have a bunch of recipes that call for almond flour and coconut flour. Do you think cassava flour instead of coconut flour would work? Both absorb moisture, as I learned in your article.
Jessica
Hi Annie! Both cassava flour and coconut flour do absorb moisture, but they are not a 1:1 exchange. You need very small amounts of coconut flour - I usually measure it out by the tablespoon in recipes. Cassava is more of a starch, similar to tapioca or arrowroot. You may want to try using additional almond flour in lieu of the coconut flour. You'll have to experiment with it a couple of times and play with the amounts to see what works out for your particular recipe!
Thaïs
Hi Jessica,
I'd like to replace all purpose flour by arrowroot flour, is it the same as arrowroot powder?
Also, is the replacement 1:1?
If it's to be used as flour and not to thicken anything, I don't need to make a slurry right? It's for in pies.
Thanks a lot.
Jessica
Hi Thais - what a great question! Arrowroot flour is the same as arrowroot powder. However, it is not a 1:1 ratio for all purpose flour. You'll have to experiment a bit here. My recommendation would be around 1/3 of the amount of all purpose flour the recipe calls for. No slurry would be necessary, but you'll definitely need to reduce the amount. Let me know how it turns out!
Patricia Rubanoff
Hi Jessica,
I have MC(colitis} and gluten free, but should also tapioca free and almost all of the flours contain it. What can i use as a substitute.
Thank you for your website.
Jessica
Hi Patricia,
Have you tried some of the nut flours? Almond flour, coconut flour, etc? I would stay away from the starchier ones if you can't have tapioca (cassava, arrowroot, etc.) Hope that helps!
Yana
Hi Jessica, thank you kindly for such a wonderful post! I have recently found out that besides being allergic to gluten, I am also allergic to all types of grain. It has been very challenging in substituting grain flours to "nut" flours. Your post made a lot more sense 🙂 thanks again!
KathyWood
Jessica, you can get rice flour if you check around for about the same price as regular flour. You will probably have to buy a 25 or 50 lb. bag of it. Rice flour costs me 28.00 for 50 lbs. It may cost more, I'm not sure. There are three of us in the family and we eat it as well. I use it to make pancakes and I gently fold in fresh blueberries. You do have to add a few things. Here is my recipe for pancakes:
8 cups rice flour
1/2 c sugar
2 2/3 T baking powder
1 1/3 T soda
2 t salt
1 cup Buttermilk blend (it is dry and comes in a semi cardboard round package with a chef's face on it, this is by The Saco Pantry and it says cultured Buttermilk blend on it)
1 1/2 T. xantham gum
To make them into pancakes, I make my best guess on what I need to add and it depends on how many I am making. I use 2 c water, two - three eggs, 1 1/2 cup milk, 2 t vanilla, 1 t. almond extract, 1 T cinnamon, and 1/2 t nutmeg. Then I add the dry mix, but only until I know that I have made it to the right consistency of pancake mix. Cook them up and they are pretty good pancakes. Oil your pan, put in the right amount of mix and then scatter a few blueberries on the top and cook them on low until they flip fairly easily. Then cook the other side for just a little while and they will be done. They are cooked enough, but be careful not to overcook them or undercook them. I hope this works for you like it does for me. Use the left over batter for the next day or a few days later.