How to Use Cassava Flour and Cassava Flour Recipes (2024)

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Looking to learn how to use cassava flour or needing cassava flour recipes? My “how to use cassava flour” guide will help you learn everything you need to know about the gluten- and grain-free flour favorite, with plenty of amazing cassava flour recipes to work with! You’ll learn everything you need to know about how to use cassava flour here. Click here to try my favorite cassava flour.

When I first went paleo, I stocked up on almond flour and arrowroot, already overwhelmed at the entire new world of baking and cooking I’d have to learn. It’s been a little over a year since our first Whole30, which seems both like the longest and shortest time all in one, and since then, I’ve become exponentially more comfortable turning standard recipes into real-food-driven, grain-free, gluten-free options.

How to Use Cassava Flour and Cassava Flour Recipes (1)

Cassava flour is an exciting flour alternative for those of us who avoid gluten and grains and look for more nutrient-dense options in our food. I absolutely love this flour, but it seems like it’s still a bit misunderstood or intimidating to some. Consider this myhow to use cassava flourguide to help you, uh, learn how to use cassava flour, get comfortable with the stuff, and expand your paleo and grain-free baking horizons! My favorite cassava flour is Anthony’s Cassava Flour.?Try a bag!

Cassava flour is gaining more and more popularity as the go-to replacement for regular flour when it comes to grain-free and gluten-free diets. Normally people on restrictive diets coming from a Whole30 or going paleo have to replace what feels like dozens of different ingredients when it comes to their meals: sugar, cheese, black beans, brown rice, peanut butter, lentils, ugh! But once you’re used to it, it all becomes second nature. And the best part? You feelamazing.

One of the main replacements of substitutes in these plans is flour. When on restrictive diets people typically have to blend severalflours to achieve the same consistency as wheat flour. No one is ever really a huge fan of this,but cassava flour gets about as close to being the ultimate replacement for flour in these cases as you can. This may just be a godsend in the way of grain-free flour, but let’s cover just a few things before making a full-on proclamation.

How Is It Made?

Cassava flour is made from the whole root of the cassava plant. The root is peeled. Then it is dried. Lastly, it’s ground up to make a flour substance. Grate the roots into a fine mashusing a hand-held grater or food processor. Then, press and dry the roots. Get the roots as dry as possible, then spread them onto a drying rack. The substance left is the brilliance that is cassava flour. It could be the answer to all of your substitute flour needs.

Are tapioca flour and cassava flour the same thing?

No. Cassava flour and tapioca flour are not the same thing. Many will sometimes interchange the terms cassava flour and tapioca flour there are definitely differences between the two. Tapioca is a starch extracted from the cassava root. This happens using a process of washing and pulping. The wet pulp is then squeezed to extract a starchy liquid. Once all the water evaporates the flour is left over is the tapioca flour. On the other hand, cassava flour is the entire root. The only thing done for the cassava flour is the root is peeled, dried, and ground. This process also means that cassava flour has much more dietary fiber in it than tapioca flour.

Is this gluten-free?

Yes. Cassava flour is gluten, grain, and nut-free. The cassava plant originates and is a major crop in South America and parts of Asia and Africa. The cassava root is also known as yuca or manioc. It is starchy and high in carbohydrates. This is similar to yams, taro, plantains, and potato. Not only is this gluten, grain, and nut-free but it is also vegan, vegetarian, and paleo.

What makes this flour alternative the most similar gluten-free flour to wheat flours?

Cassava’s grain-free flour twindom is the main reason cassava flour is gaining so much momentum at the moment. It is the most similar to wheat flours when it comes to gluten- and grain-free options. One reason, unlike other gluten-free flours such as almond or coconut flour, is that cassava flour is very mild and neutral in flavor. It’s light and fine, not grainy or gritty in texture. Instead, it’s soft and powdery much like regular wheat flour. As mentioned earlier, it is also nut-free (!!!). You can usually use cassava flour in a 1:1 ratio when substituting wheat flour or all-purpose flour, but unfortunately, that won’t always work the way you want. Womp. But read on!

How do you bake with it?

While you can usually swap cassava flour for wheat flour and all-purpose flour using a 1:1 ratio, it is not perfect for every recipe. Cassava flour has a very similar consistency but it is lighter than all-purpose flour. This means baking with it can be tricky. Cassava flour is lighter, yet it absorbs more liquid. Just like any recipe, you make substitutions for you may have to experiment a little to find the perfect amount for each recipe. It’s best to start out working with a recipe you already know and are very familiar with. The more you can hone in on exactly where and why a recipe went wrong the better. Baking something you have been successful with in the pastmakes you more likely to identify exactly what needs to be changed to yield the result you want.

Tips for Success

It might say you can substitute a cup for a cup, however, cassava flour soaks up more water and therefore is more dense than others may be. You may end up needing to use slightly less cassava flour than you may think.
Recipes that require large amounts of flour have a tendency to bake faster on the outside while the inside may still be rather “doughy”.
Cassava flour is quite dusty. Be aware of this when wanting to throw it around like you would with all-purpose flour. If Julia Child compels you to add a bit of flair to your food preparation, be prepared to dust the top of the fridge! Are we exaggerating? Well, maybe a little…
While it isn’t too overpowering, this flour is made from a root so it does leave a bit of a nutty flavor to some recipes. You’ll want to keep this in mind for the final taste of any baking project you choose.

Is this ingredients poisonous?

No. The ingredients in cassava root naturally have cyanide components that can be toxic. However, these are also found in almonds and spinach and it’s only toxic if it’s eaten raw. The process described above to make cassava flour removes the compounds and prevent you from getting sick.

Is it low-carb?

Cassava flour has a high-carbohydrate profile. That being said, you should monitor your intake of cassava flour particularly if you are following a low-carb, low-sugar, or paleo-based diet. Cassava flour has double the calories and carbs as a sweet potato per 100 grams. Just like everything else in life, moderation is key. If you happen to get carried away and end up using cassava flour for every meal, you may have an insulin spike on your hands.

Cassava Flour Bread

I found something really baller when researching this article, y’all:paleo bread mix subscriptions.It’s called “Legit Bread,” and it’s a, um, paleo bread mix subscription based on cassava flour. I don’t have any sort of affiliate relationship with them; I just think they look pretty rad.

The bread looks absolutely amazing and even cheaper than most paleo bread you can find at the store. Seems like it might be worth a shot! If you’re more the from-scratch-no-bags-included type (likemoi, for example), I’ve included several paleo bread recipes below.

Now that you how to use cassava flour, it’s time to give it a whirl! To give you a head start, try these delish cassava flour recipes:

What To Make with It

My friend Amanda over at the Curious Coconut is, in my mind, the queen of cassava flour. She also has a fantastic Latin cookbook out withall paleo and AIP recipes that you absolutely must order! There are plenty of reasons to learn how to use cassava flour in that book, y’all. And I couldn’t resist plugging plenty of her cassava flour recipes here!

How to Use Cassava Flour and Cassava Flour Recipes (2)

Churros Mexicanos from The Curious Coconut

How to Use Cassava Flour and Cassava Flour Recipes (3)

AIP Bagels from The Curious Coconut

How to Use Cassava Flour and Cassava Flour Recipes (4)

Cassava Flour Bread from Anthony’s Goods

How to Use Cassava Flour and Cassava Flour Recipes (5)

FAQs

What is the best way to use cassava flour? ›

Cassava flour is a highly versatile ingredient with numerous uses in the food industry, including in all sorts of baked goods, tortillas, porridge, pancakes, and gluten-free pasta and pizza. Manufacturers also sometimes use it as a thickener for ice cream, sauces, and dressings ( 1 ).

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Can I use cassava flour instead of all purpose flour? ›

While cassava flour can be substituted for wheat flour at a 1:1 ratio, it's denser than wheat flour which causes it to absorb more water. We suggest starting with less cassava flour (about ⅔ cup for every 1 cup of wheat flour) and adjusting the amount as needed to account for the differences.

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Does cassava flour taste like regular flour? ›

Use in recipes: Both work similarly, but cassava flour is more effective in baking as a wheat replacement and as a thickener because it is higher in fiber. Their taste: Cassava flour has a more distinguished nutty flavor.

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Does cassava flour spike blood sugar? ›

Cassava flour can be beneficial if you have diabetes and celiac disease or gluten intolerance. While it does have carbohydrates and will still cause a rise in blood sugar, it's high in fiber and has some protein, along with being naturally gluten-free.

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How do you remove cyanide from cassava flour? ›

Sun drying eliminates more cyanide than oven drying because of the prolonged contact time between linamarase and the glucosides in sun drying. Soaking followed by boiling is better than soaking or boiling alone in removing cyanide.

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What are the pros and cons of cassava flour? ›

Cassava flour is very mild and neutral in flavor. It's also not grainy or gritty in texture. Rather, it's soft and powdery. CONS: high in carbohydrates.

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Is cassava flour anti inflammatory? ›

Cassava contains anti-inflammatory properties due to its high vitamin C content. When eaten regularly, cassava's vitamin C content can help lower inflammation by reducing the risk of oxidative stress. It does this by providing antioxidants that can balance out free radicals.

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How does cassava flour affect baking? ›

Another thing that makes cassava flour easy to use is it doesn't require ingredients like xanthan gum when baking, meaning that you have fewer ingredients to purchase and prep. However, this alternative flour is much more absorbent than wheat flour, which means you will likely need more liquid in recipes.

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Can you eat cassava flour without cooking it? ›

It contains dangerous levels of cyanide unless a person cooks it thoroughly before eating it. Foods that people can make using cassava include: bread, which can contain cassava flour only or both cassava and wheat flour.

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Is cassava flour hard to digest? ›

Cassava Flour Contains Dietary Fiber

Great for maintaining gut health, cassava flour contains 2 grams of fiber per ¼ cup. Eating a diet rich in dietary fiber will help add bulk to your stools, making digestion a lot easier.

Does cassava flour cause bloating? ›

NO BLOATING OR GAS

Since it is made from the whole root, it is typically more easily digested than extracted starches like tapioca. Given cassava's lighter consistency and high fiber content, cassava can help to feed good bacteria, reduce inflammation and symptoms of bloating or flatulence.

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Who should not eat cassava? ›

Allergies to latex: Cassava might cause an allergic reaction in people who are sensitive to latex. Iodine deficiency: Cassava might lower the amount of iodine absorbed by the body. For people who already have low levels of iodine, eating cassava might make this condition worse.

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What happens if you eat too much cassava flour? ›

Cassava, an edible tuberous root often made into flour, contains cyanogenic glycosides, which can result in fatal cyanide poisoning if not properly detoxified by soaking, drying, and scraping before being consumed.

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Is cassava flour bad for cholesterol? ›

Health Benefits:

Cassava flour is high in potassium and vitamin C, it also contains calcium, vitamin A, folate, magnesium, iron, plus resistant starch, which can improve gut health. This flour is low in fat, low in cholesterol, low in sodium. Additionally, it's very high in fibre and healthy carbohydrates.

Is cassava flour healthier than all-purpose? ›

Cassava flour is a great alternative for people with gluten sensitivities, because it's gluten free. It's also high in fiber and vitamin C, and has a low glycemic index. This means that it doesn't cause a spike in blood sugar levels like white flour does.

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How much cassava flour to replace all-purpose flour? ›

Cassava flour can be used as a substitute for all-purpose flour using a 3:4 ratio in some recipes, but it may not yield the same results as all-purpose flour due to its different texture and properties.