How to Master Paleo Baking

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If you’ve followed our journey long enough, then you know at one point, one of our children had so many food allergies, the only diet left was a Paleo diet. She had wheat, dairy, soy, pork, chocolate, legume, and nuts and seeds allergies. It was impossible to know how to feed her. Even corn was out. So, animal protein, fruits, and vegetables were in and comprised our main sources of food. Happy birthday, deary-doo, here’s a piece of broccoli.

Now, I LOVE broccoli, but it’s not my favorite birthday treat. It wasn’t hers either. Going Paleo was like learning another language. And that was just to get through dinner. WHAT WERE WE EVEN DOING? I still don’t know.

But then add to that all things Paleo baking, and it was like learning an accent or dialect. If I could have melted into the floor, I think I would have. At one point, I did give up on Paleo baking and didn’t touch it for about two years. As recipes jumped out at me, I began to think maybe, but only maybe, with a little research and lots of trial and error, I could give it another go. With practice, I gradually became more Paleo-baking fluent. Once I got comfortable, I declared I would share with others who row their boats in the same waters how to master Paleo baking. Hopefully, your journey will be less choppy.

While we are no longer strictly Paleo, and her diet has become more varied, we did discover several recipes and ways of cooking that we still enjoy today.

So, here we are, Spiriteds, navigating our way through what is, essentially, Paleo Baking 101! 

Notes before we begin

First, you will see an overlap of ideas throughout this post. That’s intentional because several ingredients serve more than one purpose. Knowing this is key to successful Paleo baking 101 strategies. 

Second, we will focus on the characteristics of the ingredients and how they work in baking. This is for the fun of the food. Content provided here is not meant to diagnose, treat, or address any health-related conditions. Consult your medical professionals to address issues related to your healthcare.

Third, prepare for trial and error. And be kind to yourself if a recipe flops. It happens to all of us, no matter how long we’ve been at it.

If you’re ready to have fun in the kitchen, then let’s get Paleo baking!

TL;DR: Paleo Baking Tips

Need the nuts and bolts of Paleo baking? Got it! Here are main takeaways as you navigate the process.

• Each Paleo ingredient has its own properties. This means a 1 : 1 Paleo swap isn’t always workable. Substitutions are more likely to be successful when they comprise a small quantity of the overall recipe and the textures and consistencies between the swaps are similar.
• Think about wet ingredients, dry ingredients, flavorings, and binding agents. Each recipe, Paleo or not, has these qualities. When you bake a Paleo recipe, it’s important to think about which of these elements the ingredients satisfy. Liquid sweeteners and eggs, for example, can act as wet ingredients or binding agents. Flours are dry ingredients, but tapioca flour and arrowroot starch can bind ingredients together, too. Vanilla is an excellent flavoring but there are several options from which to choose. So, read labels carefully to make sure what you select works for you. 
• If you feel overwhelmed, then start with Paleo no-bake recipes. You can manipulate the ingredients to see cause and effect without also keeping an eye on bake times and temps. Fewer variables might just be the way to start. Then branch out into more complex recipes when you feel ready.

What is Paleo baking, and is it different than regular baking?

According to Michelle Tam of Nom Nom Paleo in her post, What’s Paleo?, “Paleo is an ancestral approach that prioritizes eating real, whole, nutrient-dense foods. At its core, Paleo is about trying to eat real, naturally occurring ingredients…” In her article, she expands on the varying levels of strictness surrounding Paleo eating, which you may find not only interesting but also helpful.

Another description, this time from the Mayo Clinic’s article Paleo Diet: What is it and why is it so popular?, states, “A Paleo diet is an eating plan based on foods humans might have eaten during the Paleolithic Era. The Paleolithic Era dates from around 2.5 million to 10,000 years ago.” This excludes foods brought about by farming and industrialization. 

Interestingly, the Mayo Clinic does expand on whether health professionals there see any health benefits to a Paleo diet. If interested, click through to learn more. 

So, how do those definitions relate to Paleo baking? Since the focus is on foods that existed during the Paleolithic Era, this means processed foods, dairy, grains, refined sugars, and legumes, amongst other foods, are out. And once you start looking at ingredients for baked goods, you see just why Paleo baking is like learning another language. Many of those shelf-stable, low-cost ingredients found in local grocery stores aren’t Paleo.

Paleo baking: how is it different than other baking styles?

You might be wondering if Paleo baking is the same as gluten-free baking or dairy-free baking. And the answer is no. While Paleo baking is gluten-free and dairy-free, it comprises a narrower definition of approved ingredients or foods.  

This not only distinguishes some baking types from one another but also gets to the heart of the varying and plentiful opinions surrounding Paleo diets. Even the two sources referenced above have differing views on the positives or negatives of a Paleo diet. And, in some cases, for the same reasons. The narrower focus for some is seen as potentially healthier than more modern diets. Others, however, feel the narrower focus is too strict and limits access to certain nutrients found in more modern foods.

Do I have an opinion? Not one with any teeth to it. We followed a Paleo diet out of food allergy necessity.

Paleo baking flours explained: almond, coconut, tapioca, and arrowroot starch

Below are common Paleo flour options I bake and cook with. If you want to learn how to master Paleo baking, then it’s imperative to know the ins and outs of Paleo flours. If you scour the internet, you’ll encounter debates about whether tapioca flour is Paleo. Bob’s Red Mill classifies it as Paleo, and it worked for us. Therefore, I include it here as an option. But, whether it is right for you will be a personal decision.

Almond flour

Lightly sweet and coarse, it is excellent for bulking up recipes and blending with wet ingredients. It contains moisture, making it ideal for softer, fluffier baked goods. You’ll see it featured in breads, muffins, and cakes. This flour works in savory recipes, too, and can even be used to bread main dishes.

Coconut flour

Drier than almond flour, it is coarse and sweet. It does have a noticeable flavor, especially in large quantities. This flour is an excellent choice for crisps, crusts, and absorbing liquids alongside other, higher-moisture content flours.

Tapioca flour

This finely-textured flour is so billowy, you might need a KN95 face mask and onion goggles just to work with it! But, wow, does it do the trick in the kitchen! This flour features a neutral flavor and often only requires a small amount to do its job well. It’s main purposes are to thicken sauces, soups, or liquids and to bind baked goods together.

Arrowroot starch

Finely ground and used in small quantities, just like tapioca flour, this Paleo ingredient is excellent for thickening, breading, and binding ingredients.

What about oat flour? Is oat flour Paleo?

No, oat flour is a grain flour and not Paleo. Although there may be gluten-free oat flours on the market, and you can make your own oat flour, that doesn’t mean it’s Paleo. Remember, Paleo is gluten-free but gluten-free is not automatically Paleo.

Can I substitute flours in Paleo baking recipes?

You are always free to try whatever you like. And if you DO find a good swap, then DO TELL.

For best results, stick to the ingredients listed in the recipe. Swapping one flour for another doesn’t automatically yield the same results. I find that as I adjust one ingredient I then have to adjust, add, or remove another ingredient to offset the change. It becomes a whole thing.

So how do you know when it might work and when it might not?

If you do need to make a substitution, then first, think about the quantity. Learning how to master Paleo baking means stepping back and thinking about how that one ingredients fits into the recipe’s bigger picture. Swapping 1-2 tablespoons, although not a guaranteed success, is easier than swapping 1-2 cups. The minor differences between the substitutions are more pronounced the more they comprise the recipe.

Second, think about flavor. Coconut flour, for example, has a noticeable flavor compared to almond flour, tapioca flour, or arrowroot starch. The more you use it in a recipe the more obvious it will be, which may or may suit your recipe.

Binding agents to hold your Paleo baking recipes together: flour

Gluten is a binding agent that holds ingredients together. So when you remove gluten, you have to find another binding agent to replace it. While tapioca flour and arrowroot starch are mentioned above in the flours section, they are more than just a dry good. They also act as binding agents.

Arrowroot starch is excellent because while it softens during cooking or baking, I’ve noticed it is less gel-like than tapioca flour. For this reason, I use it to bread foods.

Tapioca flour doesn’t have a super-distinct flavor, but it does affect the consistency of recipes, turning gum- or gel-like when heated. When properly stirred into ingredients and then baked slowly in an oven, the gum- and gel-like consistency holds all the other ingredients together. Tapioca flour is to recipes what school glue is to kindergarten art projects. Too little and everything falls apart. Too much and the results are a soggy mess. Just the right amount and everything holds together.

Admittedly, unlike kindergarten masterpieces, our Paleo baked goods aren’t going to last decades sitting on our kitchen counters. But with the right balance of ingredients, they will last long enough for us to enjoy them and share them with loved ones.

Binding agents to hold your Paleo baking recipes together: eggs

Eggs are another binding agent used in Paleo and regular baking. It’s not uncommon for Paleo recipes to call for 6 or more eggs at a time. If you don’t want your Paleo baked goods to turn out “eggy” then look for recipes that use a combination of eggs, Paleo flours, and Paleo sweeteners (which we’ll cover next).

If you need to substitute something else for the eggs, such as egg replacement or flax eggs, the same aforementioned swap rules apply. The fewer the eggs replaced in the recipe the better chance you’ll have for swapping success. It’s much easier to replace 1-2 eggs than it is 6-12 eggs. The subtle differences multiply and become more pronounced with each egg swapped. Think of the difference between being 3 minutes late and 30 minutes late. 

Paleo baking sweeteners of choice

One “notable note” to cover before we jump into Paleo sweeteners is the importance of using “pure” ingredients. So, you’ll notice I reference 100% pure maple syrup or 100% pure honey. Spiriteds, these are not moral references or judgments of what people eat. Rather this term means they are the only ingredient in the container with nothing else added. 

100% pure maple syrup

This sweetener has a distinctive flavor that either works really well in recipes or really doesn’t. It pours easily and isn’t super-thick, which makes it ideal for recipes that require blending or mixing before baking.

100% pure honey

It has a distinctive flavor, though not as pronounced as 100% pure maple syrup. It is typically quite thick and may be unwieldy in high-speed blenders or mixers if used in large quantities.

Stevia

Extremely sweet, a little goes a long way. This sweetener comes in liquid or granulated forms. Because so little is needed to sweeten a recipe (we’re talking a few drops of liquid or a teaspoon or less of granulated), it often doesn’t provide enough bulk to be used in baked goods by itself.

Monkfruit sweetener

Like stevia, it is super-sweet, a little goes a long way, and it comes in granulated form. When used in place of traditional granulated sugar, it yields a dense, super-sweet baked good.

Coconut sugar

This granulated sugar is caramel-like in flavor with oaky undertones. Depending on the brand, it may feel drier to the touch than regular granulated or brown sugars. So, you may need to adjust the wet ingredients in the recipe to offset that. It pairs particularly well with warming spices and oaky, smoky flavors. 

Medjool dates

Rather than for bulking up a recipe, these dried fruits feature in Paleo recipes for their sweet flavor. They often dry out over time, so it’s a good idea to read package instructions for storing and preserving purposes.

Vanilla

Vanilla is an excellent sweetener and flavoring. You’ll want to use pure vanilla if you want to maintain a Paleo recipe. But you’ll also want to ensure the vanilla you use isn’t sourced from an alcohol containing wheat. And if the taste is off-putting (it doesn’t taste the same as vanilla extract), then consider making your own Homemade Vanilla Extract.

Is one sweetener better than the other? No. Much like Paleo flours, each has its own properties. Can they easily be swapped? Maple syrup and honey are often “swappable,” however beyond that, it’s best to stick with what the recipe lists.

Paleo baking: texture and troubleshooting

I joked earlier about learning another language when I learned Paleo baking techniques. But, it’s actually true. Because when you learn a new way to cook or bake, you are often learning not only new ingredients but also new culinary strategies.

If you want to master Paleo baking, then it’s helpful to think about:

• What from a traditional recipe has been removed and what Paleo substitution is used in its place?
• The causes and effects of each ingredient in a Paleo recipe.
• The relationship balance between wet and dry ingredients.
• How the recipe *should* turn out.

One recipe that illustrates the power of these questions is Delectable Dairy-Free Chocolate Tart. A family favorite, it combines almond flour and coconut flour to create a crumbly crust. But it’s supposed to be that way. We WANT the crumbly crust this time. To balance the coconut milk’s flavor, we add liquid sweetener. We also blind bake the crust so it successfully handles the chocolate filling without cracking.

How do I make Paleo baking recipes moist?

One of my favorite ways to add moisture to Paleo baked goods recipes is to add a tablespoon or two of full-fat coconut milk or coconut cream. If you’ve ever seen traditional chocolate cake recipes that use a dollop of sour cream, then you have a good idea of how coconut milk and coconut cream work here.

But it’s important to make sure of two things: 1) You use full-fat coconut milk (you’ll want the bulky, non-watery version) and 2) The brand you use is Paleo-friendly for your needs. Because they are canned goods, there may be added ingredients for storing and persevering that may or may not work for you. An online search of Paleo-friendly coconut milks and creams will yield a variety of options for you to research.  

Another option, though typically recipe-specific, is to use a watery culinary vegetable such as zucchini. Zucchini is extremely watery, so plan to pat out as much of the moisture (ironically) as you can. A little zucchini will go a long way. If you don’t want dark green pieces showing in your baked good, then peel the dark green outer skin of the zucchini and use the inner, lighter green “flesh.”  

How do I stop almond flour from sinking? What about coconut flour?

Paleo baked goods don’t typically rise as well or as naturally as traditional baked goods. There are fixes to this, depending on the recipe. You do not need to use all suggestions listed below to make your recipes work. Try one at a time and track the result before trying or adding another solution.

• Fill muffin cups fuller. Traditional muffin recipes often call for the cup to be filled 2/3 full. When I bake Paleo muffins, I often start at 2/3 and sometimes fill the cups 3/4 full. I also fill every other cavity of the muffin tin with muffins. Then I fill the empty slots with water. This allows the heat to cascade more evenly through the muffins.
• Use smaller bread pans. If you have a bread recipe that tastes lovely but doesn’t naturally rise, then use a smaller bread pan. This manufactures the rise without altering the ingredients, especially if you like everything else about the recipe.
• Sift the flours. This adds air, breaks up clumps, and evenly distributes the ingredients. In place of a sifter, a fine mesh strainer will also do the trick. Once the flour is sifted, be care not to over-mix the batter.
• Include tapioca flour. Sometimes the ingredients need help staying together, and tapioca flour, even in teaspoon or tablespoon quantities, will do the trick.
• Add apple cider vinegar and baking soda. The two react, causing the ingredients to expand or rise during baking. Note, however, the rise may be short-lived. Once Paleo baked goods cool, they often loose their oomph as they no longer have heat to react to. This doesn’t mean they aren’t still delicious, though. 

Why is my Paleo cake oily?

When Paleo baking goes horribly, oily wrong, there’s a good chance the oil didn’t emulsify or blend with the other ingredients. Blend and transfer the ingredients quickly to the baking pan before the oil separates from the other ingredients. High-speed blender and food processors are excellent tools to emulsify ingredients prior to baking. Which one works best will depend on the recipe itself. 

It’s also possible there weren’t enough dry ingredients to absorb the oils. When that happens, I’ll add more flour to the recipe the next time I make it. You can try adding a smidgeon of water, but add carefully. You don’t want your oily mess to also turn watery!  

How to make Paleo brownies moist yet firm

My favorite trick, aside from tapioca flour, is to add coconut oil. When warm, coconut oil is a liquid. As it cools, it solidifies. This is why in several of my baked goods and desserts recipes, I suggest letting the treat cool completely before handling. The coconut oil and the recipe need time to settle and set. Keep in mind, coconut oil does not contain water. So while it is a liquid, it can still bake dry. That’s another reason coconut milk and coconut cream enter the chat. They add a little moisture without over-saturating the recipe.

How to make Paleo muffins fluffy yet stable?

This is tricky but not impossible. Strive not to over-mix the ingredients, which makes them denser. Another option is to add baking soda and apple cider vinegar to the muffin batter. This helps the flours rise during baking. And a small amount of tapioca flour is an excellent stabilizer so your muffins don’t crumble at first bite.

If your recipe calls for baking powder, and you’re not sure yours is Paleo, then check out King Arthur’s recipe for Paleo Baking Powder.

What about no-bake Paleo recipes? Are they a thing?

Yes! Paleo no-baking is super-fun. And it’s actually a great way to learn basic Paleo baking elements. Jump at the chance to see how certain ingredients interact with one another without also having to worry about baking times and temps. If you feel up to microwaving a dessert, then the mug cake is definitely worth a try! These are some of our family’s favorites, food allergies or no food allergies!

• Paleo Chocolate Mug Cake
• No-Bake Paleo Chocolate Chip Coconut Bars
• Edible Cookie Dough
• No-Bake Almond Butter Bites
• Fudgy Paleo Brownies
• Chocolate-Frosted Paleo Pumpkin Brownies

Can you bake Paleo recipes for dinner?

Yes! And savory Paleo baking recipes are wonderful! One of my favorite savory baked dishes is Paleo Shrimp Amandine. It relies on arrowroot starch, egg, and almond flour, along with sea salt and coarse black pepper. The result is absolutely divine.

Although not baked, Lemon Salmon Piccata is another example of how to use Paleo baking ingredients and strategies to create a savory dinner recipe. It relies on almond flour, sea salt, and coarse black pepper to “bread” the fish, which is then sautéed. The science, if not exactly the same as baking, is similar. The almond flour adheres to the salmon and crisps, while the sea salt and coarse black pepper provide the flavor. 

Spiriteds, this was a crash course in learning how to master Paleo baking. It’s A LOT to take in. But I know you’ve got this. Breathe, exhale, and bookmark this page for future reference. In the meantime, stay well and stay wild. Jump into the fun when you can and always remember I’m glad you’re here! ❤️