Whether you’re gluten-free, following a Paleo diet, or simply limiting grains, grain-free flours are a healthy and delicious flour alternative. While almond, oat, and coconut flour are some of the more popular grain-free substitutes, there’s another flour on the market that deserves some major attention: Cassava flour. Cassava flour is a healthy and nutritious alternative to wheat and other flours and can be enjoyed in a multitude of ways — muffins, tortilla wraps, pancakes…. You name it!
Because of its taste, texture, and nutrient-rich properties, tons of grain-free and paleo-friendly companies are incorporating cassava into their products, too (we’re looking at you cassava wraps and taco shells).
If you’re new to cassava flour or wondering how to use it, we’re breaking it all down. Learn the benefits of this nutrient-rich flour alternative, how to incorporate it into your diet, and the healthiest store-bought cassava products.
RELATED: What You Really Need to Know About Baking With Gluten-Free Flour
What is Cassava Flour?
Before we get into the benefits, what is cassava flour in the first place?
Cassava flour is a gluten-free flour alternative made from cassava root (aka yuca), a starch-tuber. The fiber-rich flour is made by grating and then drying the cassava root and then turning it into a gluten and grain-free flour option.
And wait, it gets even better…Cassava flour is:
- Nut-free
- Dairy-free
- Soy-free
- Corn-free
- Has a mild flavor
- Has a very easy to use texture for easy grain and gluten-free baking
As for nutrition, cassava flour is rich in potassium, magnesium, selenium, calcium, iron, most B-Vitamins, and Vitamins A and C. Plus, cassava is low in fat and natural sugars.
Health Benefits & Beyond: Why Cassava Flour Is the Best Grain-Free Alternative
Aside from its nutrient-rich properties, cassava flour comes with a host of benefits and can fit well into just about any dietary plan. Here are some other reasons you may want to consider adding it to your pantry.
It’s An Allergy-Friendly Alternative
Food allergies can be tough — without allergy-friendly alternatives, you’re left missing out on your favorite foods. Free of nuts, wheat, gluten, and dairy, cassava is a top pick for allergy-conscious individuals! P.S. This is a great healthy option for school lunches!
It Supports Digestive Health & Weight Management
Full of resistant starch, cassava is a fiber-rich flour alternative that could promote digestive health and support a healthy gut microbiome. Think of resistant starch as food for your gut bacteria. And as we know, diets rich in fiber help to promote satiety and reduce sugar cravings.
Another benefit? As a naturally grain-free food, cassava makes a great choice for those with digestive health issues (which may impair the ability to tolerate or digest grains).
Cassava Flour Baking & Recipe Ideas
To help spark some serious grain-free baking inspiration, here are some of our favorite ways to use cassava flour.
- Use it as a flour alternative for homemade white or wheat bread
- Replace processed flour for cassava flour in pancakes
- Use it as the base flour in banana bread muffins
- Bake gluten and grain-free chocolate chip or sugar cookies with Cassava flour
- Mix it into brownie batter
- Make it into paleo tortillas
- Use it as the breading for potato or veggie-based fries
- Add it to stir fry dishes as a grain-free thickening agent
The Best Store-Bought Cassava Flour Products to Try
Grab a bag of pure cassava flour from companies like Siete and Otto’s Naturals, or try some of these tasty grain-free cassava-based products!
- Seven Sunday’s Cocoa Grain-Free Cereal
- Artisan Tropic Cassava Chips
- Siete Foods Tortillas and Taco Shells
- Otto’s Grain-Free Cassava Flour Cookie or Brownie Mix
- Hu Kitchen Grain-Free Snickerdoodle Cookies
The Bottom Line
If you are looking for a mild flavored and nutritious grain-free alternative to either wheat-based or even other gluten-free flour options, cassava flour may be your new baking staple.
With its easy-to-use texture, mild flavor, and versatility, put cassava flour and cassava flour products on the top of your grocery shopping list next time you hit the grocery store. This grain-free alternative is a total game-changer for anyone who is trying to avoid grains.
