16 Must-Try Tapioca Flour Recipes for Gluten-Free Cooking (2024)

FAQs

Can I use tapioca flour for gluten-free flour? ›

Tapioca Flour is one of our most versatile gluten free flours. This starchy, slightly sweet flour is a staple in gluten free baking and a fantastic thickening agent in soups, sauces and pie fillings. Tapioca flour comes from cassava (manihot esculenta), a plant common to South America.

Tapioca is almost pure starch and has very limited nutritional value ( 1 , 2 ). However, it's naturally gluten-free, so it can serve as a wheat substitute in cooking and baking for people who are on a gluten-free diet. Tapioca is a dried product and usually sold as white flour, flakes, or pearls.

It's easy on your gut.

Tapioca starch is gluten-free, so it's a good choice if you have celiac disease. It's also easy to digest because it's low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), a type of carbohydrate that's hard for your gut to process.

If you're in a pinch, you can swap all-purpose flour evenly for tapioca flour in most recipes, but keep in mind that all-purpose flour contains gluten. The swap may affect the texture of baked goods slightly—they'll have a little less chew and be slightly more dense.

When added to baked goods, tapioca starch helps the ingredients properly bind together. A function that gluten is often used for. Tapioca starch's binding abilities help bakers achieve baked goods that are fluffy, light and spongy in texture.

People may use tapioca flour when frying food. It makes a good coating for meat, fish, or other foods before the frying takes place. This helps create a crispy crust or outer layer during the frying process.

Easy to digest

Many people find it easier to digest than flours that producers make from grains or nuts. Doctors may recommend tapioca as a suitable source of calories for people with conditions such as irritable bowel syndrome (IBS) and diverticulitis that can cause flares of digestive symptoms.

Answer. Yes, plain boba tea (also known as bubble tea, pearl milk tea, or tapioca milk tea) should be gluten free (GF). Boba is a tea drink originating from Taiwan, it usually consists of tea, milk and tapioca balls.

Okay to eat: Foods made from grains like arrowroot, buckwheat, cornmeal, millet, and oats. You can also eat potato flour, quinoa, rice, sorghum, tapioca, and teff. Cereals, pasta, breads, corn tortillas and baked goods made from these grains are also okay. (These grains may be labeled "gluten-free.")

Side effects might include stomach pain, bloating, gas, and vomiting. Pregnancy and breast-feeding: Tapioca is commonly consumed in foods. There isn't enough reliable information to know if tapioca is safe to use in larger amounts as medicine when pregnant or breast-feeding.

Is tapioca an anti-inflammatory? ›

A starch which comes from the cassava tuber. Tapioca caused an increase in anti-inflammatory bacteria and a decreased in pathogenic bacteria when fed to an animal model. However, this growth in beneficial bacteria may still be too much for patients with IBD.

Foods to include: Brown rice, whole wheat, cuscous, millets, oats and barley are good to consume regularly. Tubers such as potatoes, sweet potatoes, yam, tapioca and cassava, are also OK as long as they are cooked plain and not with spices.

Yes! Tapioca flour is a grain free and naturally gluten free powder that you can use in baking, cooking, and frying. It has a neutral flavor that makes it perfect for both sweet and savory foods. Tapioca flour is also Paleo (it's grain-free), and vegan.

When it comes to nutritional value, there are some notable differences between All Purpose Flour and Tapioca Flour. All Purpose Flour contains a higher amount of protein and fiber compared to Tapioca Flour. It also contains essential vitamins and minerals, such as iron and vitamin B.

If the original recipe calls for 260 grams of all-purpose flour, substitute with 260 grams of your blend. Beat the batter more. Because gluten-free flours provide less structure than all-purpose, the batter or dough you make with them may require more beating than that which you are accustomed.

Usually tapioca flour can be subbed in a 1:1 ratio for wheat flour. For example, to substitute tapioca flour (or starch) for wheat/all-purpose flour in recipes, start by using about 1 tablespoon–1.5 tablespoons of tapioca for every tablespoon wheat flour in the original recipe.

Brown rice flour is about as close to a 1:1 substitute for all-purpose flour as it gets since it provides structure and a “wheat-like” flavor.