NUTRITION

9 Grain-Free Flour Options With Their Pros, Cons, And Uses

If you’re exploring healthier baking options or following a specific eating style, you’ve probably come across the idea of going grain-free.

Whether you’re managing inflammation, navigating food sensitivities, experimenting with Paleo or AIP eating, or simply trying to diversify your pantry staples, grain-free flours can open up a whole new world in the kitchen.

But with so many options — coconut, cassava, almond, tiger nut, and more — which one should you choose? And what does "grain-free" even mean compared to "gluten-free"?

We are here to settle any fears and assure you there are alternatives to use in your beloved recipes; there is no need to give up age-old favorites!

Below you’ll find a deep dive into why someone might choose grain-free flours, how grain-free differs from gluten-free, the best grain-free flours for baking, and an expanded walk-through of nine popular grain-free flours with their pros, cons, and best uses.

For those who avoid grains, the abundance of flour substitutes is something to celebrate!

WHY CHOOSE GRAIN-FREE FLOURS?

People reach for grain-free flours for many different reasons. Some want to reduce inflammation, others follow specific protocols, and many are simply curious about healthier or more nutrient-dense alternatives.

Here’s why grain-free flours are becoming so popular:

1. Support digestive health

Many grains, especially refined grains, can be harder to digest for some people. Grain-free flours reduce exposure to compounds some believe contribute to bloating, discomfort, or gut irritation.

2. Special Diets

Autoimmune, Paleo, AIP, or anti-inflammatory diets typically avoid all grains (not just gluten) to calm inflammation, rest the gut, and reduce immune triggers. Grain-free flours help people still enjoy baking while staying aligned with their eating plan.

3. Blood Sugar Balance

Grain-free flours (especially nut-, seed-, and root-based) tend to have more healthy fats, more fiber, and a lower overall carbohydrate load. This may help stabilize blood sugar and avoid energy crashes.

4. Minimal Ingredients

Some people love grain-free eating simply because it uses fewer processed ingredients. You work with whole-food flours made from one simple ingredient — almonds, chickpeas, coconut, etc.

5. Allergy-Friendly

For those who can’t tolerate corn, oats, rice, millet, or wheat, grain-free flours provide more flexibility than gluten-free blends.

is grain-free and gluten-free the same?

This is one of the most common questions people have.

Grain-Free = No Grains at All

This means:

no wheat, barley, rye
no gluten
no corn, oats, rice, millet, sorghum, or other gluten-free grains

Instead, grain-free flours are made from:

nuts
seeds
legumes
roots and tubers

Gluten-Free = No Gluten, But Still Allows Grains

Gluten-free products often include:

rice flour
corn flour
oat flour
sorghum flour
millet flour

So, all grain-free flours are naturally gluten-free, but not all gluten-free flours are grain-free.

If you’re following Paleo, AIP, Whole30, or a fully grain-free lifestyle, you’ll want to check labels carefully — even if something is gluten-free.

9 Grain-Free Flour Options

1. COCONUT FLOUR

Coconut flour is made from coconut flesh that has been dried and ground. It is naturally gluten-free and grain-free, with a sweeter taste. Thanks to its low-carb and high-protein content, it is an excellent choice for those on a Paleo or low-carb diet or diabetics.

It is, however, one of the more challenging flours to work with due to its fibrousness, its extraordinary absorbency, and its tendency to dry out baked goods.

Pros:

High in dietary fiber.
High in protein. 100-gram serving = 21.43 grams of protein.
Low in carbohydrates.
Source of lauric acid, supporting the immune system, and promotes healthy skin.
Source of manganese, supporting bone health, nervous system function, thyroid health, and helps to maintain optimal blood sugar levels.
Great thickener for gravies and soups.
Absorbs excess moisture in recipes.
Widely available in stores and online.

Cons:

Has a strong coconut flavor.
Due to its absorbency, recipes will require a lot of extra moisture, such as applesauce, oil, or eggs, to prevent a dry, dense product.

Use coconut flour for:

Low-carb or Paleo recipes
Bread and cookie recipes
Baked goods with excess moisture, like zucchini bread.
As a binder for burger patties or veggie loaves.
For the best results, start by substituting 1/4 cup (28 grams) of coconut flour for every 1 cup (120 grams) of regular flour in baking recipes.

2. CASSAVA FLOUR

Cassava flour is made from the root vegetable yuca, native to South America. Being grain-free, gluten-free, and nut-free makes it excellent for any food allergies.

This grain-free flour is a good 1:1 substitute for regular flour thanks to its fine, smooth, powdery consistency and its lightweight nature, making it easy to bake with. Your final result will have great texture, as close as possible to the "real deal."

Pros:

1:1 substitute for all-purpose flour
Similar in texture to all-purpose flour.
Mild, neutral taste.
Rich in prebiotic fiber and resistant starch, great for digestive health.
Contains high levels of vitamin C, thiamine, riboflavin, and niacin.
A good source of potassium, zinc, magnesium, copper, iron, and manganese.

Cons:

Absorbs more liquid than other flours, so recipes may have to be slightly adjusted.
High in carbohydrates, making it unsuitable for Paleo, Whole30, Keto, and low-carb diets.
Low in fat (a pro for some) and protein.
Not all brands are made equally and offer the ideal consistency, making it difficult to provide a 1:1 substitution with wheat.

Use Cassava Flour for:

Making pizza crusts and tortillas. Here is an easy tortilla recipe!
Baked goods, especially those needing structure to rise, such as bread and pastries.
Thickening agent in sauces and soups
Dredging foods before frying, like French fries.

GET CASSAVA FLOUR HERE

3. TAPIOCA FLOUR

Tapioca flour, also known as tapioca starch, is often confused with cassava flour as it is also derived from yuca. The plant's roots are grated and rinsed, leaving behind starchy water. When the water evaporates, it leaves a white residue: tapioca flour.

Tapioca flour is less nutrient- and fiber-dense than cassava flour. Still, it has no flavor, which makes it excellent if you want to preserve the original taste of your recipes, and it is very similar to cornstarch.

When mixed with another gluten-free flour, tapioca flour can add that desired "fluffiness" that isn't often present with just coconut or almond flour alone.

Pros:

It will not alter the flavor of your recipe.
Suitable 1:1 replacement for flour when making sauces or gravies.
Excellent thickener as it absorbs and retains a high water content.
Brown well, making it great for coating and frying.
Mimics gluten to create bounce in baked goods.
Acts as a binding flour in baked goods
High in calcium, containing 30.4 milligrams of calcium per cup.

Cons:

Less fiber than cassava flour.
Very high in carbs and calories.
Not a great 1:1 substitute for cakes or cookies.
Too much tapioca flour can make your bakes thick and gummy.

Use Tapioca Flour for:

Thickening sauces, gravies, stews, or soups.
As a coating for frying recipes such as French fries or nuggets.
For making pizza crust.
Cookies or pastries, when mixed with other grain-free or gluten-free flour.

GET TAPIOCA FLOUR HERE

4. ALMOND FLOUR

Almond flour can be used interchangeably with wheat flour, whole wheat flour, or white flour in a 1:1 ratio. It is made from ground almonds, blanched in boiling water to remove the skins, and then ground and sifted into fine flour.

This grain-free flour is incredibly nutritious, low in carbohydrates, high in protein, and an excellent source of prebiotics.

Pros:

Can be used as a 1:1 substitution in many recipes.
Widely available in stores and online.
Offers a yummy, buttery, slightly nutty flavor (which can be a con).
Similar fine texture to regular flour.
Rich in vitamin E, magnesium, and manganese.
Contains a lot of prebiotic dietary fiber.
Has fewer sugars and carbohydrates than regular wheat flour and other grain-free flours.

Cons:

Relatively high in calories. Almond flour has about 50% more calories than regular wheat flour in the same volume.
Expensive compared to other alternatives.
A heavier flour that requires more leavening agents in recipes.

Use almond flour for:

Dredging foods before frying.
A substitute for bread crumbs.
To make pancakes and flapjacks.
To bake bread, cookies, and macaroons.

GET ALMOND FLOUR HERE

5. ARROWROOT FLOUR

Arrowroot flour is made from a starchy root vegetable, the Maranta arundinacea plant. It is a less common grain-free flour and is typically used with other grain-free flours, such as almond or coconut flour, to make grain-free baked goods light and fluffy.

Note: Arrowroot flour or powder must be made into a slurry and added at the end of cooking. Extended heat can cause the arrowroot flour to break down, resulting in a thin sauce.

To make the slurry - Mix a teaspoon or two of arrowroot in a ratio of two to one with a mild-tempered liquid and whisk until smooth.

Pros:

Paleo-friendly
Has no taste and leaves food glossy and clear.
High in protein - 5 grams per 1 cup
Provides over 100% of the DV for folate
High in fiber and resistant starch, which slows your rate of digestion, giving you a prolonged feeling of fullness.
Can boost the immune system and offers a good amount of potassium, iron, and B vitamins.

Cons:

Not ideal to use on its own in baking. It should be mixed with other flour for dessert and bread recipes.
High in carbohydrates and calories.
Some lower-quality arrowroot powder blends may contain potato starch.
Can easily clump up and not combine correctly.

Use arrowroot flour for:

Making things "stretchy."
An alternative to cornstarch for thickening sauces, soups, puddings, fruit pie filling, and jellies.
Its binding properties in baked goods.
To make things crispy and crunchy, like sweet potato fries, or to fry tofu.

GET ARROWROOT POWDER HERE

6. CHICKPEA FLOUR

This is another alternative to wheat flour, made from ground chickpeas and offering a coarser, fluffier texture. Chickpea flour's neutral flavor makes it ideal for many sweet and savory recipes. Chickpea flour is high in protein and fiber and lower in calories and carbs than other alternative flours.

Use as a binding ingredient in fritters and veggie burgers or thickener for sauces, soups and stews. It also works great for making flatbreads, pizza crusts, pancakes and waffles and to make batters for deep-frying foods.

Pros:

Naturally high in protein
High in fiber (especially soluble fiber)
Low glycemic index for more stable energy.
Chickpea flour is often one of the cheapest grain-free flours.
Great for anything requiring a firm texture.

Cons:

Makes baked goods heavy unless cut with lighter flours (tapioca, arrowroot, almond).
Not suitable for people with legume allergies
Can cause digestive discomfort.
Not ideal as a 1:1 substitute for grain flours

Use chickpea flour for:

Flatbreads and pizza crust
To bind fritters, falafel, and veggie burgers
For thickening sauces and soups

GET CHICKPEA FLOUR HERE

LESS FAMILIAR GRAIN-FREE FLOURS

7. Green Banana Flour

Made from milled green bananas and can be used instead of whole wheat or white flour. Baked banana flour gives a mild, earthy flavor and is high in fiber, zinc, magnesium, phosphorus, and manganese.

Substitute at a ratio of 1:1, but some recipes will call for a 2/3:1 cup (banana flour: wheat flour) ratio. Use in baked goods such as waffles, pancakes, and muffins, or for thickening soups and sauces.

8. Sweet Potato Flour

Made from yellow sweet potatoes. Sweet potato flour is high in fiber and carbs but low in protein. It is stiff in texture and has a somewhat sweet flavor. Sweet potato flour is a rich source of dietary fiber and contains vitamins and minerals.

It is best to mix sweet potato flour with other flour, such as cassava flour, but in some recipes, it can be used on its own. Use it for baking goods, pie crusts, cookies, muffins, and bread. It also works in savory dishes like coatings, batter, and to thicken gravy or sauces.

9. Tiger Nut Flour

Tiger nut flour is not actually made from nuts but from tuberous roots related to potatoes. Tiger nut flour is sweeter and nuttier in flavor and best when mixed with other flours (like coconut, arrowroot, or almond flour).

Use it as a binding ingredient in veggie burgers, meatloaf, and other savory dishes. Or to thicken soup, stews, jams, and ice cream.

which grain-free flour is best for baking?

Each flour behaves differently. Some give structure, others give softness, and some are best in blends.

Here’s a quick comparison:

Best 1:1 Wheat-Flour Alternative

Cassava Flour – Mild flavour, smooth texture, behaves most similarly to wheat flour.

Best for Cookies, Cakes, Quick Breads

Almond Flour – Rich, moist, slightly nutty; excellent for lower-carb baked goods.

Best for High-Fiber, Low-Carb Baking

Coconut Flour – Extremely absorbent, requires more eggs or liquid.

Best Texture Enhancers / Blending Flours

Tapioca Flour & Arrowroot Flour – Great for thickening, binding, and improving chew or lift.

Best for Savoury Bakes & Flatbreads

Chickpea Flour – Earthy, protein-rich, great for fritters, crackers, flatbreads, and batters.

Best for Unique, Allergy-Friendly or Micronutrient-Rich Baking

Sweet Potato, Tiger Nut, and Green Banana Flour – Each with a distinct flavour and nutritional profile.

Tips for Successful Grain-Free Baking

Use recipes developed for grain-free flours — Don’t start by swapping them 1:1 into wheat recipes.
Blends often work best — Almond + tapioca + arrowroot is a classic combo.
Expect different textures — Grain-free does not always mimic wheat perfectly, but often creates delicious new textures.
Use good binders — Eggs, chia egg, flax egg, or psyllium help structure.
Moisture matters — Grain-free flours can be either very absorbent (coconut) or not absorbent at all (tapioca).

Want to mill your own grains?

Consider the NutriMill product range from Bosch!

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Get the Bosch Kitchen Mixer here, along with our other kitchenware products!