At Bob’s Red Mill, we talk to women and men every day about trending diets, food allergies and healthy ingredients. And while there’s a long list of food-based concerns, one of the most commonly asked questions is, "Which flours are gluten free?" Gluten free flours aren't necessarily a new food item. However, they have grown in popularity in recent years, which means previously niche flours like cassava are getting their time in the spotlight.
If you came across cassava flour in your search for gluten free flours and would like to learn more about it, we're here to help. Keep reading as we discuss what makes cassava flour gluten free and how you can begin putting it to use in the kitchen today.
What Is Cassava Flour?
To answer the burning question, “Is cassava flour gluten free?” yes, cassava flour is derived from the cassava root, which is entirely gluten free. Nowadays, grocery store aisles are stocked with many gluten free flour options, leaving you to choose which one to bake with. While almond flour is a popular gluten free go-to, cassava flour is quickly challenging its first-place title. But what is cassava flour, what is cassava flour made of and what can you bake with it?
Cassava, also commonly referred to as yuca root, is a fibrous, starchy and tuberous root vegetable most widely found in South America, Africa and Asia. Used as a staple in cuisines around the world, cassava root can be prepared similarly to potatoes, juiced or ground into flour. When dried and ground, cassava flour boasts a neutral taste and a texture that is similar to wheat flour. Because it's low in sugar and minimally processed, it has been deemed a paleo-friendly ingredient.
How Is Cassava Flour Made?
Not to be confused with tapioca flour or starch, cassava flour is made from the whole cassava root that is first peeled and dried before being ground into flour. Like potatoes, the flavor of cassava flour is relatively mild, making it easy to use in sweet and savory gluten free dishes. One of cassava flour's most desired aspects is that it has a similar binding quality to wheat flour, which many gluten free goods lack.
Unlike many other gluten free flour substitutes, cassava flour can usually be swapped for all purpose flour and produce excellent results. Still, cassava flour is not a perfect substitute. While cassava flour is lighter than all purpose flour, it is denser and absorbs more liquid. When swapping cassava flour for all purpose flour, we recommend beginning with ⅔ cup of cassava flour for every 1 cup of all purpose flour and observing how the recipe reacts. You can then adjust the flour as needed. While it may take a bit of experimenting to find the right balance, using cassava flour is often easier than creating a gluten free flour blend at home.
Tip: When first baking with cassava flour, we suggest working with a recipe you already know. This will help you identify any ingredients that need to be adjusted to produce a desirable result.
Is Cassava Flour the Same as Tapioca Flour?
If you see cassava flour and tapioca flour sitting next to each other on the shelf and notice they are derived from the same type of cassava plant, then you are probably wondering if they can be used interchangeably. The simple answer is no. Cassava flour and tapioca flour or starch are not the same things. Though they both come from the cassava root, tapioca flour is highly processed, resulting in a product containing only the root's starch instead of the yuca root itself. Because of this, tapioca flour has almost no nutritional value other than carbohydrates. While cassava flour is most commonly used for baking fluffy treats like cakes, bread and muffins, tapioca starch is used as a thickening agent in many recipes.
Health Benefits of Cassava Flour
So, is cassava flour good for you? Though the cassava flour nutrition profile isn't loaded with all the nutrients of wheat flour, it contains fiber, potassium and iron. Cassava flour also contains resistant starch, which serves as food for good gut bacteria and works to keep our gut biome balanced and healthy. Though it's useful for people with allergy restrictions, individuals watching their carbohydrate intake should use cassava flour sparingly.
Tips for Baking with Cassava Flour in Gluten Free Recipes
Cassava flour also serves as a great substitute for wheat flour. However, it does have slight differences. To ensure that your baked goods result in success, follow the tips for baking with cassava flour below.
Cassava Flour Is Powdery
Cassava flour is a bit more powder-like than most flours, which means this powder can easily create a mess in the kitchen. So instead of dropping cassava flour directly into the bowl, try leaning the bowl onto its side and pouring it in slowly.
Cassava Flour Is Dense
Cassava flour loves liquid, and because it's denser than traditional flour, it soaks up a lot more of it. Therefore, you may need to adjust the recipe by scaling back on the amount of flour used when cooking with cassava flour. We recommend subbing ⅔ cup cassava flour for every 1 cup all-purpose flour.
Cassava Flour Has an Earthy Flavor
Boasting an earthy and subtly nutty flavor, there's no denying that cassava flour is made from a ground-up root vegetable. This earthy flavor is something to keep in mind as you mix cassava flour recipes. Though not overbearing, it will transfer some of its flavors over to the finished result.
There Is Such Thing as Too Much Cassava Flour
Recipes that use large amounts of traditional flour might not be the best candidate for cassava flour. Bread and other dense foods can make cooking with cassava flour more challenging, resulting in an over-baked crust with an underbaked center.
Where to Buy Cassava Flour
As it's grown in popularity, cassava flour has become more available in many supermarkets, health food stores and online. It's most commonly found in the health food or baking section and will always be labeled as "Cassava Flour." That being so, there may be a few other cassava products on the shelf, such as tapioca starch/flour. Though similar in origin, these two ingredients are used in very different ways. Be sure to read the label before purchasing to ensure that you're buying the correct product.
Additionally, when buying cassava flour, you'll want to purchase a high-quality type from a trusted brand. Unfortunately, because of its demand, many low-quality cassava flours exist. While they may get the job done, they often contain a sour flavor that doesn't mix well with many dishes.
Cassava Flour Recipes
Ready to begin your journey with cassava flour? Here are some excellent cassava flour recipes for beginners.
Cassava Flour Brownies
At first, switching to a gluten free diet might feel like you're leaving all of your favorite foods behind. However, once you discover a few gluten free baking flours that you enjoy cooking with, making gluten free versions of your favorites is simple. One of the gluten free recipes we're most often asked for is brownies—and we understand why. Who doesn't love brownies? Their delicious chocolate flavor and ooey-gooey texture make them a favorite of children and adults. Because of the straightforward nature of cassava flour, making gluten free brownies is a snap. Follow this Cassava Flour Brownie recipe and bake luscious, super-chocolatey brownies in under 30 minutes. It's a fantastic introduction to cassava flour and excellent for beginners as it uses ingredients like cassava flour, coconut oil and cocoa powder to recreate traditional brownies' great taste.
Cassava Flatbread
Craving something a bit more savory? This Cassava Flour Flatbread is sure to do the trick. Easy to make and even easier to eat, it can be enjoyed plain, paired with a soup, or topped with grilled veggies. Made with just six ingredients—cassava flour, cream of tartar, baking soda, salt, coconut oil and warm water—it's an excellent recipe for individuals beginning their journey with cassava flour and gluten free baking.
Overall, cassava flour is definitely worth the hype. In fact, we recommend making space for it in the pantry right away. Cassava flour makes for an excellent alternative to wheat and all purpose flour for individuals sensitive to gluten, grains, or those following a paleo diet. And for those simply looking to try out something new, you'll love the endless amount of dishes that this flour can make. No matter why you choose to cook with cassava flour, we're confident it will be a fun baking experience. From everyone at Bob's Red Mill, happy baking!
Love baking with cassava flour? We'd love to hear about the recipe you create in the kitchen. Let us know how you cook with this gluten free ingredient in the comments below. We look forward to hearing from you!
