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All Purpose Paleo Flour Blend with Tree Nut Free Option (+ A GIVEAWAY!)

After trial and error, I’ve done the research and testing and found an easy Paleo Flour Blend to use 1:1 in place of traditional/wheat flour in: cakes, cookies, and MUFFINS! I’ve also tried out a tree nut free option that works amazingly well too. Check out this simple blend I love by A Calculated Whisk, what adaptations can be made, and the classic (made paleo) Blueberry Muffins I made!


I am the substitution queen – you don’t really have a choice when you have allergies, limitations and are as stubborn as I am to have my cake and eat it too. I can be found testing the limits of how little sweetener to put into a recipe without it being un-edible, making a total catastrophe in my kitchen, flour stained keyboards and an ever-growing Amazon wish list of completely random products you never knew existed.

I do this all for the BLOG, GUYS. 😉

Using various flours is always fun for me, sure it can result in a hot mess sometimes… but I’m pretty persistent and am always down to experiment. I love cooking with almond flour/meal as well as seed flour/meal (my favorite here) as it makes for such a delicious crumb… however the drawback can sometimes be too dense so you need to pick your recipes/ratios, etc. – SCIENCE!!

Then we have coconut flour… oh coconut flour, you can be so good to me and not so good either. Without eggs, it’s tough to really achieve a moist product with coconut flour. And then some recipes require upwards of 5 or 6 eggs just to get it to work… I’ll pass!! I stick to coconut flour recipes that don’t require too much of the flour or the eggs and that’s how it works best for me. I’ve found in the recipes where it’s too much of both… it’s just too eggy, dense and hits my stomach like a BRICK.

Arrowroot flour/starch is a staple in my fridge for sure… I use it to “flour” chicken, thicken up sauces and gravy, and to lighten up my baked goods using the other flours I mentioned. It makes for a more airy baked good. Potato starch is also very similar if that’s easier to find.

So all that aside, there have been so many times when a traditional recipe comes up (usually during the holidays) when I really am just longing for an all purpose flour blend that I can easily swap into one of my family favorite recipes. And when you’re messing with sugar substitutes AND flour subs, plus dealing with several allergies — it’s a headache. So I started tinkering with various blend recipes I scoured the interwebs for. And this one is by far my favorite!! It works the best, the consistency and texture is so close to “the real thing” and no one will know it’s not “the real thing”.

You can imagine since I’ve tried so many flours through the years, I’ve also tried several brands. My absolute favorite right now is Anthony’s. I mentioned sometimes coconut flour can hit me like a brick, well NOT THIS ONE. It’s much lighter, smells like a Hawaiian breeze, and has made for some incredible dishes if I say so myself 🙂 Thanks to them, we are giving away some big ol’ bags of flour to a lucky winner – read below to find out more! XO



Recipe learned & adapted from A Calculated Whisk


AND NOW FOR THE BLUEBERRY MUFFIN RECIPE!


11 comments
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  • Maria ClapsApril 5, 2017 - 1:52 pm

    Definitely making these muffins! Thanks for doing all the heavy lifting ( baking ratios, etc) for us!

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    • Alison MarrasApril 6, 2017 - 2:51 am

      YAY! So happy you like the recipes. You will LOVE these muffins, they’re just a simple recipe I used to always make growing up so having them again (in a way I can tolerate them) was a real treat… and using that new monk fruit sweetener to give a little boost to the sweet berries was amazing!

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  • Natalie | Feasting on FruitApril 6, 2017 - 1:03 am

    THANK YOU!! This is exactly what I need right now, I have been doing tons of experimenting with paleo baking and funky flours lately–definitely not all successful. It’s so different than the oat flour I am used to working with. And I am the same way with egg, a little bit is okay but too much and my stomach says NO. Ahh I can’t wait to try your mix, and I think I have everything on hand already yay! Also these muffins look marvelous!!

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    • Alison MarrasApril 6, 2017 - 2:50 am

      YAY!! Sometimes you just need to replace regular flour, am I right?? Yeah, too much coconut flour is like too much of a good thing. I used to use oat flour before going grain-free and it was a very easy texture to work with – nothing like coconut.

      My hubby scarfed down these muffins haha, they were so good – couldn’t tell a difference. And seriously, that monk fruit sweetener is amazing. I’m looking forward to playing with it a bit more when you just need a little boost with that fresh fruit sweetness 🙂

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  • karenMay 2, 2019 - 4:25 am

    wow, it looks like you are the real deal.  I SERIOUSLY appreciate you explaining the properties of the individual flours, what works best with each of them, etc.  (I could use a few more blog posts on the same subject!)   I just came from a troll blog who did nothing but push a commercial brand of paelo flour which was $20 bucks per pound!!  Who can afford that, it’s crazy!!  Anyway, I super appreciate YOU!!  
    runs off to make a pizza crust…  😛  (btw, it took me a minute to notice what to click in order to post…  I’m guessing others are equally confused by the cursive)ReplyCancel

    • Alison MarrasMay 2, 2019 - 9:18 pm

      haha I’ve definitely been experimenting for all too long with these flours, so I’m happy to have clarified for you! Thanks for the feedback!ReplyCancel

  • MeganSeptember 2, 2019 - 5:26 pm

    What tree nut free flour do you recommend subbing for the almond flour. Is Tigernut flour an option. I can’t have seeds either at this point. ReplyCancel

    • Alison MarrasSeptember 8, 2019 - 3:31 pm

      I haven’t tried flours beyond what’s listed here, but tigernut sounds like a worth option to test!ReplyCancel

  • […] Paleo Blueberry Muffins & Breakfast Sausage […]ReplyCancel

  • […] 3/4 cup (90g) paleo flour mix (or make your own)** […]ReplyCancel

  • […] Blueberry Muffins w/ Breakfast Sausage […]ReplyCancel

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