5 Useful Ways To Substitute With Cassava Flour For Better Gut-Health!

You have to substitute with cassava flour if you want more food options on your gut-health journey. However, it can be difficult to find the right products. Find the best Cassava Flour Substitutes in this post along with tips to cook with them and where to find them.

Cassava Flour gives you WAY more options!

It’s truly a game-changer!

Like other wheat flour substitutes, Cassava flour mimics wheat flour.

This way, you can use it in your baked goods while keeping all the starchy goodness!

AND you also avoid the gluten and the high-lectin content.

These are super important to avoid if you are healing your gut!

Make sure you stick around for five ways to substitute your favorite foods with gut-healing cassava flour options.

As well as which brands I recommend, Pro-Tips, and where to buy cassava flour products near you!

Disclaimer: I am not a certified health professional. Any information presented here is for entertainment and educational purposes only. Read my full disclaimer here.

Plant Paradox Disclaimer: I have completed the Plant Paradox twice. I believe in the benefits of the program. However, some of my posts do not always strictly adhere to the “Yes list”. Make sure you always use discernment on what works for you and what is “good enough”.

What is Cassava?

Cassava being native to South America was actually introduced to Africa by the Portuguese in 1558.*

As a result, Africa now produces about half of the world’s Cassava supply within 40 of its countries. The root vegetable is widely used as a food source but also as an industrial material.

Lately, this starchy root of the Yuca plant has gained lots of popularity as a gluten-free flour option!

But more importantly, for gut-health enthusiasts, cassava is an impeccable resistant starch with a low-lectin content when cooked.

If purchasing Cassava flour, it’s important to buy it store-bought and avoid eating it raw. The root itself contains a compound with cyanide when uncooked and is toxic in certain amounts.

Above all, it is very safe to consume once processed and cooked, as civilizations have been doing for centuries.

Why Choose to Substitute With Cassava Flour?

You’re probably wondering why you would even want to consider substituting with cassava flour instead of the more popular flour substitutes like Almond flour or Coconut Flour.

Substitutes like Almond and Coconut Flour derive from nuts, which makes them healthy fats.

Cassava flour derives from a root vegetable which makes it a resistant starch.

One of the benefits of eating more resistant starch is that it reaches your large intestine without being fully digested.

Meaning, that it won’t spike your blood sugar like other carbohydrates, and it feeds the friendly gut bacteria living in your intestines.

For diets like Keto, this may not be the best option.

But for a gut health program like The Plant Paradox, Cassava flour is a staple ingredient!

Dr. Gundry and other scientists highly recommend adding more resistant starches to your diet because of how they benefit your microbiome!

What makes cassava different from other resistant starches like oats and beans is that the cooking process also destroys most of the lectins that contribute to inflammation.

And the very best part of adding more cassava flour to your diet is that you stay full longer! Which can help with your weight loss goals in the long term.

You can learn more about lectin-free eating and The Plant Paradox by Dr. Gundry in my other blog post How To Fix Your Gut Health and Tame Inflammation With The Plant Paradox Diet!

This post may contain affiliate links and I may earn a small commission when you click on the links and purchase at no additional cost to you.

My Experience With Cassava Flour On The Plant Paradox

When I was on The Plant Paradox, I noticed that most of my diet consisted of many healthy fats!

Lots of Avocado, olive oil, nut flours, nut milk, etc. I was healing my gut, but I still wanted to lose weight!

When my weight began to plateau around the 10-pound point, I used the MyFitnesspal app Free Trial to get an idea of how my fats, carbs, and proteins measured up!

It confirmed what I already knew.

I was not consuming enough carbs!

So I decided to look more into lectin-free carbs.

Then I found it, my holy grail resistant starch!

Cassava flour is high in carbohydrates, so adding it to my diet helped me balance out the fat.

And wah-lah!

I started seeing progress again!

So if you are on The Plant Paradox Lectin-Free Diet or you are looking for ways to cook with more gut-healing options, keep on reading!

Here are some useful ways you can introduce cassava flour into your diet to help you heal your gut!

Best Ways To Include Cassava Flour In Your Diet

1. Use It For Baking

You might see that when you substitute with cassava flour you should use a 1:1 ratio.

Which works! But it is a very powdery flour. And a lot less dense than almond flour or coconut flour!

So it can leave your dough a little dry if not measured correctly.

It’s perfect to use as a flour substitute because it’s super versatile!

But one of the best tips I have found when baking with Cassava flour comes from Organically Addison.

They recommend beginning with just ¾ the amount of flour and slowly adding more as you go! This has helped me so much when trying out new Cassava Flour Recipes.

My favorite way to use cassava flour is in the Brazilian Cheese Ball recipe from The Plant Paradox Cookbook.

The authentic name of this dish is Pao de Quiejo. And they are so delicious!

The cassava flour is blended with your choice of milk and Parmigiano Reggiano into a potato-like dough and then baked in the oven! It satisfies your cheese cravings and your bread cravings all in one!

Check it out!

This recipe can take some arm strength, so I recommend a great Food Processor if you choose to bake them often! Especially if it has a dough blade like this one.

Pro Tip! When substituting with cassava flour, the recipe can take slightly longer to cook all the way through than the original recipe requires. I recommend the toothpick test whenever you bake.

My Favorite Brands of Cassava Flour & Where To Find Them!

Simple Truth Organic Cassava Flour (For My Kroger Shoppers)

If there’s a Kroger near you this is the cheapest place I’ve been able to find Cassava Flour!

Store	Count	Price
Kroger	16 oz	$5.49

*Prices Up to Date as of 4/13/2022*

Otto’s Naturals Multi-Purpose Cassava Flour

Store	Count	Price
Whole Foods	16 oz	$9.39
Amazon.com	16 oz	$9.99
Kroger	32 oz	14.99
Walmart	16 oz	18.58
Fresh Thyme	16 oz	$8.99

*These Prices are up to date as of 4/12/2022* **Walmart Price Matches**

Bob’s Redmill Grain Free Cassava Flour

Store	Count	Price
Amazon.com	20 oz	$13.59
Kroger	20 oz	$9.99
Walmart	20 oz	$20.03
Jewel Osco	20 oz	$8.99

*These prices are up to date as of 4/12/2022* **Walmart Price Matches**

2. Try Out Cassava Flour Tortillas

These are a must if you’re on The Plant Paradox program and are looking for new meals to spice things up!

They’re great for your gut, and the Siete brand, in particular, is Plant Paradox Approved!

The only downfall is how thin they are. The key to these is to heat them in a pan and eat them right away so that they don’t lose their softness!

Recently I have been trying out the Tia Lupita Cassava and Cactus Tortillas because Nepal is Plant Paradox Friendly.

The only problem with this brand is that they contain small amounts of Okara flour, a Tofu byproduct. Which is not the best if you’re sensitive to soy.

If you have extra time on your hands, the safest bet in finding cassava flour tortillas that are good for your gut is to make them!

Both Lectin-Free Mama and Creative in My Kitchen have great Cassava Flour Tortilla recipes. Make sure you check them out!

If cooking your own isn’t on your list of things to do, check out my list below to see where you can buy cassava flour tortillas!

Where to Find Cassava Flour Tortillas

Siete Cassava Flour Tortillas (Lectin-Free)

Store	Count	Price
Amazon.com	2 Pack, 8 Tortillas in Each, 16 Total	$29.50 total / $14.75 per pack
Kroger	8 ct / 7 oz	$8.99
Whole Foods	8 ct / 7 oz	$7.99
Fresh Thyme	8 ct / 7 oz	$9.99

*These prices are up to date as of 4/12/2022*

Siete Burrito Size Tortillas (Lectin-Free, Includes Coconut Flour)

Store	Count	Price
Amazon.com	6 ct / 14.9 oz	$9.99
Whole Foods	6 ct / 14.9 oz	$9.99
Kroger	6 ct / 14.9 oz	$8.99
Fresh Thyme	6 ct / 14.9 oz	$10.99

*These prices are up to date as of 4/12/2022*

Tia Lupita Grain-Free Tortillas (Lectin-Light, Contains Some Soy)

Store	Count	Price
Amazon.com	3 Pack, 10 Tortillas in Each, 30 Total	$31.99 / $10.66 ea
Fresh Thyme	10 ct / 8.82 oz	$8.99

*These prices are up to date as of 4/12/2022*

365 Whole Foods Market Grain-Free Cassava Flour Tortillas (Lectin-Light, Contains Sunflower Oil)

Store	Count	Price
Whole Foods	8 ct / 7 oz	$5.99
Amazon.com	8 ct / 7 oz	$5.99

*These prices are up to date as of 4/12/2022*

3. Use Cassava Flour As A Fry-Coating

This is one of my newly discovered uses for cassava flour and it has quickly become my favorite! Cassava flour makes a delicious coating for fried foods.

Without all the gluten!

And if you’re frying with some Avocado oil, you have a lectin-free meal!

When you substitute with Cassava Flour when frying, it gives you a satisfyingly crunchy coating.

Recently, I fried Wild-Caught Calamari, and it turned out amazing!

Check it out!

Image with text, "Watch My Youtube Short! "

You can use any of the above brands of cassava flour. Of course, my favorite is the Simple Truth Brand because it’s the cheapest and easiest for me to find at the store!

4. Check Out Cassava Flour Noodles

If you are on The Plant Paradox and the texture of your food is important to you, skip the Miracle Noodles and try these!

Cassava flour noodles helped me satisfy every pasta craving I had on my gut-health journey.

They filled in every gap the konjac miracle noodles couldn’t.

No rubbery texture either!

Jovial is the only brand that I have been able to find in store consistently.

They have all types of Cassava noodles! Check out where to buy your favorite noodle below!

Pro-Tip: They cook faster than wheat noodles! Make sure you follow the time on the box. If you have an extra cooking step after, such as baked pasta, make sure you slightly undercook your noodles. Once over-cooked, cassava noodles will fall apart and have a potato-like texture.