Cassava Flour: 40+ Favorite AIP Recipes - Gutsy By Nature (2024)

First, a personal update…

I’m excited to tell you that tomorrow (February 13, 2017) I officially start the Nutritional Therapy Practitioner (NTP) course with the Nutritional Therapy Association! It is a very rigorous 9 month program and I am going to be balancing it with my already demanding full time job and still keeping my focus on maintaining my own health, so I know that is not going to leave a lot of time for me to create new recipes and update this blog as often as I would like to do. That probably means that you will see more posts that are “roundups” of recipes from others like this one, maybe some guest posts, and quick updates or posts directly related to what I am learning. Stay tuned for updates as to what this means in regards to this blog and my professional plans…

Now, what’s this about AIP cassava flour recipes?

Cassava flour has quickly gone from obscurity to the darling of the grain free baking world! It is popular among those who follow the paleo autoimmune protocol (AIP) because it is nut free and works better with egg replacements than other options, such as coconut flour. My talented friends in the AIP blogging community seem to be coming up with delicious new recipes that use it every week and this post is my attempt to compile the best of them for reference in a single place.

Cassava Flour: 40+ Favorite AIP Recipes - Gutsy By Nature (2)

But first, a quick word on cassava flour. It is NOT the same thing as tapioca starch or tapioca flour. Cassava flour is the whole root, dried and ground up finely, while tapioca flour is a more refined product. You cannot substitute one for the other and expect the recipe to work. Also, some of the cassava flour that you’ll find in international stores is fermented and you may not be happy with the flavor, especially in sweet dishes.

The brand that I have the most experience with and recommend is Otto’s Cassava Flour. You can order it online via Amazon, or directly from the retailer. You may also be able to find it in some natural food stores and larger retailers. Here in the northeast United States we can buy it at Wegman’s (look for it in the “healthy flour” section – in my store it is on the shelf opposite the gluten free section).

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AIP Desserts

You might hear that cassava flour can be a one-for-one substitute for wheat flour in conventional flours. In my experience, this isn’t necessarily true in all cases, although it does work very well in sweet treats that have a drier consistency… which probably explains why it was so easy for me to find mouth watering dessert recipes when I created this post!

AIP Cookies

Cassava flour seems to work best in baked goods that have a drier texture, like cookies. In fact, the first recipe I ever created using my first sample bag of Otto’s Cassava Flour was for these AIP-friendly gingersnaps. Here are a few more of my favorites (be sure to try the “chocolate” chip cookies… to make them AIP, use this recipe for carob chips)…

AIP Treats for One

Of course, we all know that sweets shouldonly be occasional treats in a balanced healing AIP diet. For that reason, its good to have a couple “single serve” recipes in your repertoire for when the craving hits and you don’t want to make a whole cake or batch of cookies that will tempt you to overindulge. Here are a few of my favorites…

AIP Breads, Biscuits, Bagels and Breakfasts!

Cassava flour is a game changer for AIP baking. A lot of these recipes use a blend of flours, but the cassava flour remains the key ingredient.

AIP Savory Dishes

Cassava flour isn’t just for baked goods… I find that it makes a terrific thickener for sauces and a breading for fried foods. Check out my recipe for chicken thighs with lemon garlic sauceand this recipe for fried fish that rivals the standard beer battered “fish fry” of my Wisconsin childhood. Then check out these from my friends…

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Cassava Flour: 40+ Favorite AIP Recipes - Gutsy By Nature (11)

Cassava Flour: 40+ Favorite AIP Recipes - Gutsy By Nature (2024)

FAQs

Can you have cassava flour on AIP diet? ›

The main flours used in AIP baking are as follows: Cassava flour, Tapioca Starch, Coconut Flour, Tigernut Flour, and Arrowroot Starch.

Is cassava flour allowed on elimination diet? ›

FOODS ALLOWED Beverages Juice, soda, sports drinks, coffee, tea and rice, oat, potato, hemp or coconut milk. Breads, crackers, flours, pasta and cereal made from the following: amaranth, arrowroot, barley, buckwheat, cassava, chickpea, lentil, millet, oats, potato, quinoa, rice, rye, sago, tapioca, and T'eff.

What are the uses of 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 ).

Is cassava flour good for Paleo diet? ›

Bonus: Cassava flour is low in sugar and minimally processed, so it's considered a Paleo-friendly ingredient that allows those following the diet to still enjoy baked goods when cravings strike.

When should you not use cassava flour? ›

It's High in Carbs

Lastly, due to its starchy nature, cassava flour is a high-carb flour which means that it won't work well for individuals following low carb diets like the ketogenic diet.

Does cassava flour spike insulin? ›

The glycemic index, a system that helps diabetic patients know the impact of food on their blood level, shows that cassava's glycemic index is 46. This means that cassava is less likely to cause any sudden increase in the blood sugar level.

Is cassava flour 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.

Does cassava flour cause gas and 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.

Is cassava flour high in histamine? ›

Cassava is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers. Your reaction to cassava may be different than someone else's.

What are the pros and cons of cassava flour? ›

Cassava flour is low in calories, fat, and sugar.

The best way to use cassava flour is to mix it with other nutrient-dense foods to boost fiber, vitamins, and minerals. Cassava flour is not harmful. But you shouldn't eat it in its raw form, as it contains cyanogenic glycosides, which can turn into cyanide in the body.

Can I eat cassava flour everyday? ›

Cassava is POSSIBLY UNSAFE when eaten regularly as a food in large amounts.

Is cassava flour good for the gut? ›

Cassava is a good source of resistant starch, which supports gut health and blood sugar management. It also contains vitamin C, a key micronutrient that can enhance immune function and collagen production.

Is cassava a nightshade? ›

Cassava isn't a nightshade, a group of plants that include potatoes, tomatoes, and eggplant. Some diets (like the autoimmune protocol diet) ban nightshades, which makes cassava an ideal substitute for potatoes. Research, however, doesn't suggest that nightshades are harmful to eat, the Cleveland Clinic says.

Which is healthier tapioca or cassava flour? ›

More Fiber, Nutty Taste

Since cassava flour comes from the entire root, it contains more fibre, and therefore, it supports your digestive system, controls your levels of sugar blood and lowers your cholesterol levels. If you love to bake, then you will love this flour, because it enhances the texture of the food.

What is another name for cassava flour? ›

Cassava flour, often referred to as yuca, is not to be confused with the popular houseplant. Instead, cassava is a root vegetable local to South America and a staple crop in many countries throughout Africa and Asia.

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.

Are cassava tortillas AIP compliant? ›

Paleo cassava flour tortillas are quick & easy to make - just a few minutes of prep time! They're dairy-free, gluten-free,and AIP compliant, too!

Are cassava chips AIP compliant? ›

Artisan Tropic Cassava Strips – these win the prize for my favorite AIP chip! I have to be mindful not to eat the whole bag in one sitting! Barnana Organic Ridged Plantain Chips – I LOVE that these plantain chips have ridges! Inka Chips Plantain Chips (Sea salt flavor) – a close runner up to Barnana plantain chips!

Is cassava flour a nightshade? ›

Cassava isn't a nightshade, a group of plants that include potatoes, tomatoes, and eggplant. Some diets (like the autoimmune protocol diet) ban nightshades, which makes cassava an ideal substitute for potatoes. Research, however, doesn't suggest that nightshades are harmful to eat, the Cleveland Clinic says.

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