Flour, sugar, and dairy—conventional baking seems paleo-unfriendly at first glance, doesn’t it?
Yet, it’s possible to whip up a comforting, baked treat using ingredients that don’t clash with the ancestors’ way of life.
In fact, I put together this paleo baking guide to share with you all the best tips, must-haves, and substitutions. Let’s get baking!
The Golden Tip for Paleo Baking
You could tweak regular recipes to make them paleo-friendly. I will be sharing some ingredient options in a second.
However, swaps aren’t always reliable. Your best bet is to start with a recipe made specifically with the paleo diet in mind.
And trust me, you won’t have a hard time finding paleo versions of all the staples. I’m talking brownies, banana bread, vanilla cake, chocolate chip cookies, and even chips!
5 Substitutions for a Paleo-Friendly Bake
Maybe you really love your grandma’s recipes and don’t want to ditch them altogether. In that case, you can tweak the not-so-paleo ingredients and give the adjusted recipe a go.
Here are the top five “problem” areas you’ll need to tackle:
1. Flour
The biggest challenge in paleo baking is the flour. All-purpose, spelt, and bread flour are all off the table.
But don’t worry; there’s a long list of valid alternatives, including tapioca, arrowroot, cassava, hazelnut, coconut, walnut, and almond flour.
My personal favs? Almond and coconut flour.
Before I tell you why, let’s first check the substitution ratios:
Flour Type | Equivalent Amount for 1 Cup of Regular Flour |
Almond | 1 cup |
Coconut | ¼ or ⅓ cup |
Cassava | ⅔ to 1 cup |
Almond flour tastes mild, so it works well for most baked goods—cookies, cakes, crusts, muffins, etc. It may need a bit more egg (or another binding agent), though.
Coconut flour, on the other hand, is a “thirsty” flour that soaks up liquids like crazy!
Yet, it’s my go-to whenever I want a denser texture in my paleo baked goods. I just add more liquids, one tablespoon at a time, until the batter/dough feels right.
Of course, you can get a ready-to-use paleo flour blend. Some are a 1-for-1 replacement for all-purpose flour!
2. Baking Powder
Baking soda is paleo-friendly, but baking powder isn’t. The average store-bought baking powder contains cornstarch, after all.
You can make your own blend with tapioca, baking soda, and cream of tartar.
3. Fats
Is dairy okay for your paleo bakes? The verdict isn’t out yet.
Even butter lies in a gray area. Some people say it’s okay as long as it’s grass-fed.
However, if you want to stay on the safe side, use palm shortening, palm oil, or coconut oil (1:1 swap with other fats).
Pro Tip: Refined coconut oil has a subtle scent and flavor, making it better for baking.
4. Milk
Again, the dairy boundaries in paleo are fuzzy. But nut milks are usually a safe bet, and you can make them at home.
This is actually a two-for-the-price-one situation.
After preparing your own almond milk (to replace 2% milk in a 1:1 swap), you can use the leftover pulp to make almond flour/meal!
5. Sweeteners
Natural sweeteners will be your best friend as a paleo baker. Think pure maple syrup, unsweetened applesauce, honey, coconut sugar, and fresh fruits.
Just keep in mind that coconut sugar can make your cakes darker.
11 Paleo Baking Must-Haves
Here’s a simple shopping list to get you started:
- Almond and/or coconut flour
- Baking soda
- Eggs (yup, eggs are okay!) or flax eggs
- Honey, maple syrup, or coconut sugar
- Fruits (berries, peaches, mango, dates, etc.)
- Dark, dairy-free chocolate or cocoa nibs
- Nuts but not peanuts (those are actually legumes!)
- Almond butter
- Tahini
- Vanilla extract
- Olive oil, coconut oil, or palm shortening
More Valuable Tips for Paleo Bakers
Before you head out to buy the baking essentials, check out these tips:
Bulk Isn’t Always Best
Since grain-free flour options can be expensive, you might be tempted to buy in bulk. But you should only do that if you bake a lot.
Otherwise, the flour will go rancid before you get to use all of it.
Why? The oil content in almond and coconut flour is higher than regular flour.
Use Arrowroot Sparingly
Arrowroot can replace corn starch in a 1:1 ratio. However, you can also add it to your flour blend to lighten the texture.
Just keep it limited to a ¼ or so of the whole flour portion.
A Short Chill Goes a Long Way
When you do flour swaps, there’s always a risk that dough consistency and structure will be off.
If this happens, pop the dough into the fridge for a while to make handling and shaping easier.
Melt your Coconut Oil
Has your coconut oil solidified?
In most cases, it’s better to warm it up in the microwave before using it in your batter/dough. This way, you can distribute it evenly.
Final Thoughts
The paleo diet, in general, doesn’t have to be strict. Neither do your baking recipes.
So, feel free to experiment with new ingredients!
Sarah is the founder of Baking Kneads, LLC, a blog sharing guides, tips, and recipes for those learning how to bake. Growing up as the daughter of a baker, she spent much of her childhood learning the basics in a local bakery.