Fret not, people who aim to be gluten- and nut-free, there are many nut- and grain-free flours for you to consume. This is primarily for people who transition to the paleo diet, for which you will find many recipes and exclusive content. Many people make cookies, muffins, pancakes, and more using paleo-approved flour alternatives. So what exactly are those options and are they available?

Because there is a growing market of gluten-free and paleo flour alternatives, you can find them more easily in grocery stores. You don’t have to sift through (pun intended) the deep channels of the internet to find them, or which ones you can consume. That’s also why we decided to compile a list of the best grain-free, nut-free flour alternatives. More often than not, you can use these flour alternatives like regular flour, but you may need to adjust the moisture content of recipes. Even if you don’t adhere to the paleo diet, these flour alternatives come in handy for people with nut or gluten allergies/intolerances. 

Coconut Flour

Coconut flour is quite popular among gluten-free and nut-free diets. In fact, coconut is a paleo staple, whether it is in oil, raw, or flour form. Coconut flour may be the most popular grain-free flour alternative because of how widely available and versatile it is. It has an inherently low-carb profile, making it suitable for keto diet enthusiasts. The macronutrient profile is a healthy balance of fats, fiber, and protein; plus, it offers superfood powers in the form of monounsaturated fatty acids. For every cup of regular flour, you only need to use 1/4-1/3 cup of coconut flour. 

Tiger Nut Flour

Tiger nut is not a nut, but rather a small root vegetable that grows in the Mediterranean and Northern Africa. It is a nutrient-dense plant and historians believe that ancient peoples consumed it. Tiger nut flour contains gut-friendly prebiotics that feed that good bacteria in your gut. It has risen to fame in recent years as a health food staple, especially when you consider that it contains potassium, vitamins C & E, and phosphorus. It can be difficult to source, but if you find it online, you can generally use a 1:1 ratio when adapting recipes with flour.

Green Banana Flour

Although green bananas are not very tasty, they do exhibit an impressive nutritional profile. One of the primary benefits is the presence of resistant starch, which is a highly beneficial prebiotic fiber that fuels beneficial gut bacteria. Green banana flour is similar to the aforementioned tiger nut flour in that way. The good news about this flour is that it doesn’t taste like bitter green bananas. That means you can use it in both savory and sweet recipes. Green banana flour has a mild, earthy flavor profile and the replacement ration is about 2/3 cup of banana flour to one cup of wheat flour. 

Pumpkin Flour

Made from – you guessed it, dried pumpkins, this flour is wonderfully balanced with sweet and savory notes. Pumpkin flour is rich in antioxidants, making it an ideal year-round flour replacement, although the best applications may only exist during fall. Can you imagine making pumpkin bread with pumpkin flour? Generally speaking, you can use a 1:1 ratio when adapting recipes with flour. 

Cassava Flour

What is cassava, exactly? This is a valid question because most people are not familiar with this tuber. Also known as yuca, cassava is in the same plant family as potatoes, yams, and taro. Many people mistake cassava flour for tapioca flour because they both come from yuca. Unlike tapioca flour, which is made from the drained starchy liquid of yuca, cassava flour is made using the entire yuca root, which is peeled, dried, and ground into a fine powder. It has a neutral flavor, making it a great flour substitute for gluten-free, nut-free recipes. The replacement ratio is 1:1 and it adds a light, fluffy texture to your recipes. 

Arrowroot Flour

This flour is made by extracting the starches from the tubers of the arrowroot plant and grinding them up into a fine powder. It is actually commercially manufactured from the cassava root, but it tends to include other tropical ground tubers. Occasionally, it can contain potato starch, so make sure to read your labels in case that is an issue for your diet or health. If you are looking for arrowroot flour in the grocery store, it may go under the name “arrowroot powder” or “arrowroot starch.” It is flavorless and odorless and it has gained popularity in the keto and paleo diet communities. Arrowroot flour is a suitable alternative to cornstarch and is great to use when making bread, sweets, treats, and other baked goods.

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Summer is nearly here! We’ve been waiting for that warm sunshine for months, and now we can finally embrace outdoor activities, fun in the sun, and new seasonal produce. Don your flip flops, T-shirts, and shorts and get ready to visit the local grocery store or farmer’s market. One of the best summer produce items is basil. Buy the fresh plant that looks healthy and thriving instead of the 10 leaves that supermarkets sell in plastic cases for $5.

Not only does fresh basil smell incredible, but it also tastes amazing. You can blend it into a homemade pesto, add it to pasta sauces, or make this fresh dressing. It is a nut-free, oil-free, raw vegan dressing that goes great on almost any salad. Because the basil exhibits such a strong, signature flavor profile, it goes great with tomatoes, onion, bell pepper, broccoli, cauliflower, and leafy greens like arugula, Romaine, or kale. But basil isn’t the only ingredient that makes this dressing great.

Flaxseed, or ground flaxseed in the case of this dressing, is rich in omega-3 fatty acids, which work to encourage optimal heart and brain health. Several studies show that omega-3s also work to reduce inflammation. In addition to the ground flaxseed, this dressing includes fresh garlic cloves, sea salt, granulated onion, and water. That means that this is an oil-free, nut-free dressing, making this an excellent choice for anyone with a nut allergy.

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One of the best ways to increase your nutritional intake is via your salad dressings. There are light, zesty dressings that are low in calories, and there’s nothing wrong with those. They provide complementary acidity to the salad ingredients, but some dressings with more calories offer protein, healthy fats, and fiber. And we aren’t talking about store bought dressings, people. You can have a calorie-dense dressing that is much healthier than any dressing you’d buy in store.

When you want a creamy dressing that’s nut-free and rich in fiber and protein, this ranch-inspired dressing is exactly what you need. The best part is that this dressing can double as a dip for raw vegetables. Unlike traditional ranch dressing, which contains dairy, hydrogenated oils, added sugars, and preservatives, this hemp seed ranch is healthy. It doesn’t counteract the benefits of the raw vegetables you consume in your salad like fattening store bought ranch. Aside from being free of processed ingredients, this dressing contains hemp seeds.

Hemp seeds are excellent sources of omega 3 & 6 fatty acids, and they are high quality sources of complete protein. Four tablespoons offers 15 grams of protein, but hemp seeds also contain iron, thiamine, folate, vitamin E, riboflavin, and other micronutrients that the body needs. Unlike other nuts and seeds, you don’t have to soak hemp seeds to ease the digestive process. The body can absorb and digest all the nutrients in hemp seeds without the aid of soaking them in water. They also blend easily and add wonderful creaminess to this dressing. So let’s make it!

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This tahini ranch dressing is very similar to our raw vegan cucumber ranch dressing (click here for recipe). The primary difference is that it is seed-free, nut-free, and oil-free. That doesn’t mean that it lacks flavor, though. In fact, this raw vegan rendition of a classically unhealthy ranch dressing bursts with flavor. The nuttiness of the tahini is the perfect creamy base. This makes the dressing ultra thick and even more delicious. Unlike dressings that contain nuts or seeds, this recipe blends easily so it’ll be ready in under five minutes.

One thing to note about raw tahini is that it tends to separate when you store it in the pantry. That means that you have to give it a good shake before you pour it into the blender. If you don’t shake it before blending, your dressing may be too thin and not as flavorful as it should be. Lastly, the amount of water we list in the ingredient section is just a standard recommendation. You can always add a little more if the consistency turns out too thick for your liking. Remember that the dressing will thicken up when you store it in the fridge. When you add more water, only add one tablespoon at a time to avoid thinning the dressing too much.

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Is flax milk your new favorite beverage to drink? If it isn’t already, it’s about to become your new favorite plant-based milk. Many people cannot properly digest because they are lactose intolerant. In fact, roughly 65% of the human population has a reduced ability to digest lactose. Luckily, we live in a time when there are more plant-based milks than we know what to do with. You can enjoy everything from hazelnut milk and hemp seed milk to macadamia nut milk and this homemade flax seed milk.

For people with nut allergies who struggle to find nut-free dairy alternatives, flax seed milk is an excellent choice. Flax seeds contain beneficial polyunsaturated fatty acids, including omega-3s and omega-6s. In fact, flax seeds are one of the richest dietary sources of alpha-linolenic acid (ALA), which is an essential omega-3. The body cannot produce it, so you have to obtain it via your diet. According to studies, ALA can help reduce the risk of cardiovascular disease and blood clots. It also helps to reduce triglyceride and cholesterol levels.

Next time you need a plant-based milk option, turn to this recipe. It will always be here for your enjoyment. And don’t forget to explore our other plant-based milk recipes in our recipe section.

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We have to warn you about something: your taste buds will forever change after you taste this chocolate spread. Think of this airy, light spread as a healthier alternative to common chocolate spreads that contain palm oil, stabilizers, dairy products, and refined sugars. You can even enjoy this as a fluffy chocolate mousse! But if you don’t want to dive in with a spoon, this spreads easily on fruit, or morning toast.

The coconut milk is the reason that this chocolate spread is so creamy. Make sure to purchase full-fat coconut milk in order for this chocolate spread to achieve that luxurious texture. In case the spread thickens too much and hardens in the fridge, you can warm it up in the microwave for ten seconds to melt it slightly. Just don’t microwave it for too long or you’ll ruin the texture and flavor. There’s nothing worse than the flavor of burnt chocolate. Additionally, if you don’t want to use coconut sugar, you can substitute raw agave nectar for it. Make sure to look up a replacement guide to ensure that you don’t make this overly sweet. Finally, this is nut-free, which is not typical of chocolate spreads. Enjoy this dessert!

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Word on the beet is…that we just made a killer pun. These nut-free, raw vegan beet burgers are exactly what you need for a filling entree during your cleanse. One could say that the flavors are unbeetable. They are easy to prepare, but they do require about eight hours in the dehydrator. It’s important that you remove them halfway through the dehydrating process to flip them. This ensures optimum dehydration!

The vibrant-colored patties are quite striking, and they easily bind together because of the ground sunflower seeds and ground flax seeds. If you cannot find ground sunflower seeds in the store, feel free to buy raw sunflower seeds and blend them in a food processor to get ground up sunflower seeds. If you do that, don’t over-blend the sunflower seeds because they can turn into a paste. A few quick pulses in the food processor will do the job.

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Aside from being savory, herbaceous, and highly nutritious, this avocado pesto is incredibly versatile. You can toss it with raw zucchini noodles for a filling entree, or dip carrot sticks in it for a healthy snack. Maybe you just want to eat it with a spoon and call it a day! However you choose to consume this pesto, one thing is for certain: you will enjoy it!

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There’s no need to spend a fortune at the store on raw sunflower seed butter any longer! This recipe only requires two ingredients and you can spread it on apple slices, banana slices, or even celery sticks. We hope you like it!

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If you have a nut allergy and are cleansing, this is the raw taco meat that you’ve been looking for. This is by no means lacking in flavor, either. You can wrap this mixture in collard leaves or add it to your salads for an added protein boost. If you want to prep a larger batch as part of a raw meal prep, this will keep in the fridge for up to one week.

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