If you're new to the world of gluten-free baking, I'm going to break down the differences between cassava flour and almond flour. Both are great for those on a gluten-free diet, but there are some significant differences.
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Gluten-Free & Grain-Free Flour
When it comes to baking and cooking with gluten-free flours, there are many different flours to choose from including almond flour, coconut flour, oat flour, chickpea flour, cassava flour, rice flour, and even a gluten-free flour blend.
Gluten-Free is popular with those that have gluten sensitivities, Celiac Disease, or if they're on a Paleo Diet or Keto Diet. But the truth is, anyone can enjoy baking with almond flour or cassava flour!
What is Cassava Flour?
Cassava flour is a very popular grain-free, nut-free, and gluten-free flour alternative. It's made from the root vegetable, yuca.
Cassava Flour vs Tapioca Flour
Cassava flour is made from the whole cassava root and ground into a fine powder which is what sets it apart from Tapioca Flour! Tapioca flour is made from extracted starch and is used more as a thickening agent vs a baking flour.
Cassava Flour Texture
Cassava flour has a very fine texture similar to wheat flour. When you compare cassava flour to other grain-free flours such as almond and coconut, it has a much lighter texture.
This makes it a great option for thickening soups and sauces! (Yes, you can use it in savory recipes!)
You'll notice cassava flour is used in a variety of store-bought gluten-free products like pizza crust, cookies, and tortillas. Cassava flour tortillas are my go-to when I make wrap and taco recipes like my Chicken Bacon Ranch Wrap and Grilled Shrimp Tacos.
Cassava Flour Taste
Cassava flour has a very neutral flavor which is why it works great as a gluten-free flour substitute! You can pair it with most baked goods, and it won't alter the flavor.
For example, it works great in my Paleo Lemon Cupcakes, Gluten-Free Pancakes, and my Gluten-Free Banana Bread!
Nutrition Facts
In ¼ cup of Cassava Flour (or about 32 grams) there are:
Calories - 110
Total Carbohydrates - 28 grams
Net Carbs - 25 grams
Fiber - 3 grams
Sugar - 0 grams
Protein - 1 grams
Fat - 0 grams
Cassava Flour Recipes You'll Love
What is Almond Flour?
Almond Flour is one of the more popular nut flours! It's a grain-free baking flour made from ground almonds. There are two types of almond flour - blanched almond flour and unblanched almond flour.
They are essentially the same thing except that blanched almond flour is made with skinless almonds.
I prefer baking with blanched almond flour because it has a lighter color and finer texture. For more information on this topic check out my post, unblanched almond flour vs blanched almond flour.
Unfortunately, almond flour is not a good option if you have a nut allergy.
Almond Flour Taste
Blanched Almond flour has a very subtle nutty flavor, but when used in recipes like my Gluten-Free Banana Cake and Gluten-Free Zucchini Muffins you can hardly notice it! If you use unblanched almond flour, the flavor is a little stronger.
Almond Flour Texture
Almond flour has a thick, fluffy texture. When baking with almond flour it creates a light and tender consistency which is why it's great for cakes, muffins, and bread! One of my favorite recipes to make with almond flour is my Paleo Garlic Herb Bread.
Nutrition Facts
In ¼ cup of Almond Flour (or about 28 grams) there are:
- Calories - 160
- Total Carbohydrates - 6 grams
- Net Carbs - 2 grams
- Fiber - 4 grams
- Sugar - 2 grams
- Protein - 6 grams
- Fat - 12 grams
Almond Flour Recipes You'll Love
Where Can I Find These Flours?
Most local grocery stores carry both almond flour and cassava flour! They're usually found in the baking isle or in a gluten-free product section.
Whole Foods and Natural Food Markets usually have the best selection of brands and products.
You can also purchase almond flour and cassava flour online directly from the brands websites or from third party sites like Amazon, Thrive Market, Walmart, or Target.
Which Flour is More Expensive?
In my opinion it's best to purchase large quantities of almond flour at one time to save money. You can find a 3lb bag of Blue Diamond Almond Flour on Amazon for about $12.
Typically, cassava flour is a little more expensive per pound than almond flour, but both are more expensive than regular flour.
I love using Otto's Naturals Cassava Flour because it's NON-GMO verified, high quality, and works great in baking recipes. You can purchase a 2 pound bag for $14.99 on Amazon.
Nutrition Comparison
Almond flour has a lower carbohydrate content compared to cassava flour and it's a great source of healthy fats. Due to almond flours high fat content, it is very popular for those on the ketogenic diet.
Almond flour also has a significantly higher protein content compared to cassava flour which is why I love using it in my protein recipes like my Protein Cookie Dough Cups!
How to Store Gluten-Free Flour
I store all of my baking flours in an airtight container in my pantry. I love that Ello containers have a wide opening which makes it easy to scoop! They also come with customizable labels.
Conclusion
Both almond and cassava flour would be a great option for anyone who is on a gluten-free diet! I would not suggest using either flour as a 1-1 replacement with any recipe that calls for regular wheat flour.
For best results, follow gluten-free recipes that are specifically made with almond flour or cassava flour!
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