Quick Guide to Flour Swaps

It’s no secret that gluten-free baking can be tricky.

All these random flours that aren’t actually flours?

Do you really need all of the exact types of flours the recipe calls for?

It’s confusing.

So here’s a quick guide to acceptable swaps that generally work.

*Note: Every recipe is different. Swap at your own taste bud risk.

Almond Flour

made from blanched almonds; lighter in color than almond meal

best to incorporate in portions (i.e. swap 1/2 flour for almond); some recipes can handle a 1:1 for wheat swap, but density will be effected

paleo / grain-free

Almond Meal

made from unpeeled / un-blanched almonds; more course than almond flour; could be subbed for almond flour with the understanding the texture will be different

tip: make your own by saving and dehydrating leftover almond pulp from homemade almond milk

paleo / grain-free


ancient grain from the same botanical family as wheat and rice; higher protein content

more dense than wheat, chickpea, and oat

not grain-free


called flour and powder; made from plant roots

can be used in place of cornstarch as a thickener; works well in frying batter

paleo / grain-free

Brown Rice

avoid gritty texture by purchasing finely ground varieties

more dense than white rice flour; comparable to wheat and oat flours

not grain-free


actually a fruit…!

more dense than wheat, chickpea, and oat; distinct brown color

not grain-free


unprocessed cousin of tapioca starch, making it paleo

swap for starches in some recipes; potential to swap for rice and oat flours

paleo / grain-free


also called Garbanzo Flour; distinct flavor

fairly easily swapped for wheat, oat, and quinoa flours

not grain-free



the most absorbent flour in existence; swap at your down risk

paleo / grain-free

Corn Flour

hearty and dense flour; be mindful of grind

potential to swap for wheat and oat if it suites the recipe

not grain-free

Corn Starch

starch from ground corn

primarily used as a thickening agent; can be swapped with arrowroot powder

not grain-free


ground flaxseeds; chock full of healthy omega-3 and fiber

swap in portions (i.e. 1/4 flour for flaxmeal) for most recipes; others may tolerate 1:1 swaps

paleo / grain-free


just ground oats; most wheat-like flavor

can swap for wheat, chickpea, and  flours

not grain-free

Potato Starch

different than potato flour; less dense

possibel to sub for arrowroot in certain recipes

paleo / grain-free


medium-density flour with a distinct flavor

swaps well for wheat, oat, and chickpea flours

not grain-free


also made from the cassava root, but bleached and processed

possible to sub for arrowroot and cassava


White Rice

gritty texture – be sure to get finely ground; different than sweet rice flour

beneficial for fluffiness in baked goods; use in conjunction with oat, chickpea, or quinoa

not grain-free

Cashew Cookie Dough Cookies (v/gf)

What’s sweet and nutty and chewy and festive in one fabulous bite?

These Cashew Cookie Dough Cookies!

Just look at that texture.

Holy moley.

And would you even guess that they’re vegan and gluten free?

I think not.

I made these guys with the Chocolate Chip Cookie Dough cashew butter from Juice Project, but I’m sure any nut butter would work wonderfully.

The only other ingredients? Sugar. Flax milk. Almond flour. Arrowroot starch. Baking powder. Salt.

Easy as pie!

(Or cookies.)

A generous drizzle of white chocolate is optional.

But encouraged.

Always encouraged.

Cashew Cookie Dough Cookies

Soft, chewy, delightful little nuggets perfect to satisfy your sweet tooth. (vegan & gluten-free)


  • 1/2 cup Cookie Dough Cashew Butter *sub any nut butter
  • 1/2 cup coconut sugar
  • 1/4 cup non-dairy milk *I used Flaxmilk
  • 1/4 cup arrowroot starch *sub corn starch
  • 3/4 cup almond flour
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • vegan white chocolate
  • cacao nibs


  • Beat the nut butter, sugar, and almond milk together.
  • Add the arrowroot, almond flour, baking powder, and salt.
  • Chill the dough for at least an hour.
  • Preheat the oven to 350 degrees.
  • Scoop dough into tablespoon-sized balls and place on a parchment-lined baking sheet.
  • Bake at 350 degrees for 8 to 10 minutes.
  • LET THEM COOL. (They'll firm up.)
  • Then enjoy!