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Nightshade Free Gluten Free Flour Mix

This nightshade free gluten free flour mix has become my go-to flour for gluten free baking. It works wonderfully in cakes, muffins, and quick breads.

nightshade free gluten free flour Mix from What The Fork Food Blog |

Nightshade Free Gluten Free Flour Mix

This nightshade free gluten free flour mix is a blend of flours that I have been working with for many months now. Over the summer, I discovered that potatoes and I are not really very good friends. In fact, they pretty much hate me. Since potato starch was one of the main flours I was using in my flour mixes, I had to make a switch.

However, potato starch is in almost every (if not all) ready-made gluten free flour mixes on store shelves. Bad news for me but luckily, I have a bit of experience with gluten free flours so I wasn’t too upset.  I had to make my own blend, but whatevs. No biggie.

nightshade free gluten free flour Mix from What The Fork Food Blog |

Also, in case you’re highly confused about why I’m posting a potato recipe (hello, homemade tater tots!) in a few days, I can eat a few tiny bites before all hell breaks loose. I just can saturate my life with potatoes, unfortunately. And when potato starch is in basically EVERYTHING, it was happening on an almost daily basis. Oops.

Anyways. I’ve also gotten a few emails from some of you lovely peeps who stick around and read my ramblings. Actually, I’ve gotten quite a few questions from people wanting to know what to use in place of the potato starch in my White Rice Gluten Free All-Purpose Flour Mix.

nightshade free gluten free flour Mix from What The Fork Food Blog |

My answer: Arrowroot (flour/starch). Basically, I took out the potato starch and subbed in Arrowroot 1:1. Cakes, cupcakes, muffins, and quick breads come out wonderfully with this nightshade free gluten free flour mix. It’s also great for coating meat before browning and for thickening gravies. However, when baking, just watch the amount of xanthan gum you’re using. My recipes take into account the amount of xanthan gum needed for my mix. The arrowroot has a gummier quality to it so you don’t need as much xanthan gum to bind the flours together.

I’m still experimenting with some foods like pancakes with this mix so if you do try this flour in pancakes, you’ll need to drastically reduce the amount of xanthan gum you use, if not eliminate it entirely. But, for you fine folks that need to avoid nightshades, this is a great flour blend.

Happy baking!

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Nightshade Free Gluten Free Flour Mix

4.52 from 253 ratings
This nightshade free gluten free flour mix has become my go-to flour for gluten free baking. It works wonderfully in cakes, muffins, and quick breads.
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 3 cups
Print Rate Pin


  • 1 C white rice flour
  • 1 C brown rice flour
  • 2/3 C arrowroot starch
  • 1/3 C tapioca starch


  • Add all flours to a bowl and whisk together until combined. Store the flour mix in an airtight container at room temperature.
  • Recipe can be doubled or tripled.

Nutrition Information

Serving: 1g | Calories: 337kcal | Carbohydrates: 77g | Protein: 4g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 5mg | Potassium: 158mg | Fiber: 3g | Sugar: 0.4g | Calcium: 17mg | Iron: 1mg


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Nutrition Facts are estimated and aren't always accurate. Please consult a doctor or nutritionist if you have special dietary needs.

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Nightshade-Free Gluten Free Flour Mix from What The Fork Food Blog |

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Recipe Rating

  1. Amanda H. says:

    5 stars
    Thank you so much for this recipe. Sometimes it’s overwhelming having multiple intolerances and allergies. Thank God for the internet! I’ve actually been using this recipe for years at this point and I was using it again today to make pumpkin spice cupcakes and I thought I was past due to show you some appreciation! ❤

  2. Antonia says:

    It’s awesome that you’ve created a nightshade free flour blend. I was just wondering if you’ve made a g/f flour blend without rice. My daughter can’t have wheat, dairy, egg, soy, nuts, potato, rice, peas, beans. It would change everything for her. Worth a try to ask..

    • Michele says:

      @Antonia, Would Cassava flour be ok? It’s a starchy tuber. I’ve used it to make great waffles. Then you can use the waffle for bread in a sandwich. You can also make tortillas with it and other things like banana bread. How is she with millet? Quinoa? Best of luck!

    • Shay says:

      Hi Antonia! Unfortunately, I do not have a flour blend that doesn’t contain rice flour.

  3. Aimee says:

    Hi Shay,

    I am looking to make nightshade-free sugar cookies and was going to use this flour recipe! I was wondering if you had any recommendations about how much xanthan gum to use if you were to make a cookie dough (I know you said arrowroot was also gummy).


  4. Melissa says:

    I love this recipe! Bobs red mill paleo flour is pretty cool too. No potato starch. Nobody understands food sensitivities until they have them. Complete life changer!

  5. Dawn says:

    Have you tried this for pie crust? I follow a gluten free diet and am allergic to potatoes. Yep, truly allergic. Thanks for sharing this recipe. I’m going to try using it over the holidays for pie that I can actually eat.

  6. Linda says:

    My sister gave me your recipe. I have also used 2 c of brown rice flour just because I avoid white rice in general, and my recipe turned out great! I can’t wait to try some of your recipes.

  7. Adriana says:

    Thank you so much for providing volume for the flour mix instead of percentages like other websites!!

    It helped me a lot in developing a flour blend with local ingredients (Canada), where we don’t have access to Authentic Foods’finer rice flours. I was able to substitute with Seafood City’s white rice flour brand with great results!

    With just percentages, it would have been almost impossible, because finer rice flour weighs less.

  8. Becky R. says:

    I avoid rice flour and use millet in my mixed for baking. Have you tried millet? I highly recommend it! I works well for moist cakes! Just made one…..

  9. Donna Bailey says:

    Could you use this flour to make a gluten free sour dough starter?

    • Shay says:

      I do have a starter with this flour blend. It isn’t the easiest flour to start with but it does work and it’s my strongest performing starter right now. With that being said, you should know that this makes a much thinner starter than you’re used to seeing and it doesn’t often fully double, especially in the colder months. It has a wonderful flavor to it and has made some really nice loaves and discard recipes though. Let me know if you have any other questions 🙂

  10. Lynn says:

    Thank you for the extensive info and all the recipes!
    Our issue is sugar, including ALL sugar substitutes. Even most “sugar-free” recipes usually mean “no added sugar” and have honey, or maple syrup, or stevia or even xantham gum, which is a derived, fermented sugar! Our Nutritionist says NO sugar…at least until healing occurs, which may be up to a year or longer.
    Any ideas for sugar free?
    Thank you again!

  11. Lane says:

    Is there a difference between tapioca starch and tapioca flour? Your GF all purpose flour mix is very timely. I’m new to being on a GF diet and miss breads, cookies, etc.

    • Shay says:

      They’re the same thing. Some brands list it as starch and others flour, some even say both 🙂
      I use Bob’s Red Mill or Thrive Market.

  12. Elegy says:

    thank you so much for this! i am allergic to potato in all forms and my fiance has celiac disease, this will allow us to make so much more food that we can both enjoy!

  13. Anne Stephens says:

    Hi Sharon, do you think I could substitute the white rice flour with brown rice one? My husband is on a GF, NF regimen, with no white rice allowed. Thank you! Anne

  14. Hi,

    I’m on an even more restricted diet than regular gluten-free. Nightshades are definitely out, but so is rice in any form. The xantham gum is fine, no problems there. I need to find an all-purpose baking mix with things like blanched almond flour, coconut flour, or any of the nut flours except peanut, which isn’t a nut, anyway. We are legume-free, as well, so pea flours and the like are no-gos.

    We can, however, use A2 milk or organic heavy whipping cream and pasture-raised eggs and pasture-raised butter in baking as required.

    I hope there is an alternative mix that you can advise me about.

    Thanks so much for your blog and great recipes!

    Sarah Gunning Moser
    Washington State, USA

    • Shay says:

      I think Bob’s Red Mill Paleo Baking Flour might work for you! I haven’t tried it myself but the ingredients are Almond Flour, Arrowroot, Coconut Flour, and Tapioca Flour.

  15. Crystal says:

    Hi there! I have a potato and tomato allergy as well that is linked to latex allergy, so I was excited to come across this flour blend! Thank you for this!

    For those of us with potato allergy, did you know that little red skin and yellow flesh potatos contain less starch and some people (unfortunately not everyone) with a potato allergy can tolerate them?!?! Revolutionary! I enjoyed some last night for dinner with no side effects. I haven’t had potatoes in forever! The nutritionist said the smaller the potato the better. 🙂 Thought I would share the information because it was news to me. Other than sweet potato I thought all potatoes were equal.

  16. Oceana says:

    Hi, thanks for this, I’m confused why you’re talking about adding xanthan gum? We can’t eat it. it’s a major stomach irritant and so finding a gf flour recipe without xanthan AND potatos is a godsend. I was just unclear when/where you suggesting adding the gum….Have you tried this flour without adding it at all? I’m specifically looking to make pizza crust. Thanks!

  17. Marellina says:

    5 stars
    Looks great. However, I get a very severe reaction to starchy root vegetables. Includes, potato, tapioca (i.e. cassava) and arrowroot. I don’t suppose you could recommend a substitute for the arrowroot could you?

  18. Karen Hilliard says:

    5 stars
    These are fantastic! I wish I would have used your GF flour mix instead of a premixed one. I didn’t look very carefully at the label and mine had garbanzo beans in it. I can’t stand the taste of them…..😵
    The cookies turned out real well and my sister even asked for the recipe, I sent her a link to you my friend!
    Thank you so much,

  19. Kate says:

    5 stars
    Loving nightshade free option, but what if we also can’t use rice, oats, gluten, pea, wheat or coconut either? Do you have any subs you might recommend?

  20. PattiM says:

    I am on the aip diet and am sensitive to things, I have only found one store bought bread that I can tolerate, Schar white bread which uses white rice flour but at $5 a small load it gets expensive.

    So I’m trying to find a recipe for an all purpose flour blend that doesn’t contain brown rice flour, cassava/tapioca {causes mouth sores}, potato starch so I can bake bread, cakes {my bday is coming up}, donuts, etc.

    I was thinking of using coconut flour but have no idea what to add to get to make an all purpose flour that I can tolerate and am hoping with your experience you can help a beginner.

    {I have the dairy free thing figured out and some recipes I can replace egg with unsweetened apple sauce but the flour has me stumped}

    Thank you for taking the time to read my reply and I look forward to your advise.


    • Sharon says:

      Bob’s Red Mill makes a Paleo flour blend, you may want to look into that. If you can tolerate corn, cornstarch would be a good sub for starches.

  21. Lori Anderson says:

    5 stars
    Thanks for posting. As far as your tater tots – Goya frozen yuca (which is basically cassava plant, the plant from which tapioca is extracted) You can boil the frozen yuca, remove the fibrous string in the center, then use the yuca in any way you’d use potato. I’ve made recipes for mashed yuca, yuca fries, yuca home fries, oven fries, yuca substituting in potato salad, in gluten-free chicken pot pies – you name it. Delicious! If you’re interested in the recipes, email me at [email protected]. Best of luck.

  22. Laura says:

    5 stars
    I am having difficulty with the grittiness of rice flour. Is there something I can do for finer GF flour for a more comparable flour? Thanks a lot for sharing your recipes.

    • Sharon says:

      Hi Laura, I use Bob’s Red Mill and haven’t had issues with graininess. If you want, you could always run it through a food processor. Best of luck! And PS thanks for your kind words!

  23. Sylvia says:

    HELP….I need an all purpose GF flour that does not contain potato or rice as my son can’t have either. Is there a receipe for a GF all purpose flour blend that would include…buckwheat, quinoa, coconut, tapioca or chickpea. I would love to make a bread of some sort but I’m really struggling because all the recipes call for potato or rice flour/starch.

    Please help.

  24. Sean says:

    My young adult ‘kids’ show an intolerance
    to rice products (iMg testing results). Do you
    think I could substitute buckwheat flour and sorghum flour for the two rice constituents? Do you
    Think I would have to reduce, or increase, the arrowroot and tapioca content?

    • Sharon says:

      Hi Sean – I honestly don’t know if you can sub them as I don’t bake with buckwheat so I don’t know it’s tendencies. I sometimes use a bit of sorghum flour in addition to the rice flours but I haven’t tried subbing it 1:1 for them.

  25. carla jones-harris says:

    Hi! Great recipe. Can I sub u.s. butter for oil. If so, how much and does it have to be melted or can I cream the butter and sugar?

    Thanks in advance.

  26. Barbara says:

    Hello Sharon:
    I was so happy to see that I can actually find a GF flour without Vava and Garbonzo beans which I used to make cookies. I got so much bloating from that flour so I threw it out. Also, once I started to eat the cookie, it was as tho they turned into mushy batter in my mouth, terrible, I will try your recipe and am glad to have found it. I am also nightshade free. Thank you!

  27. Sandra says:

    Can this recipe be used to make bread in a bread machine with dry yeast?

    • Sharon says:

      Hi Sandra,
      I haven’t tried making bread with this. When I make yeast based bread products, I’ve been using specific flour measurements and not a blend. The flour:starch ratio is a bit different.

  28. Jess says:

    Could this be used as an all purpose flour?

  29. Becky says:

    Hi! I want to substitute this into a cake recipe that is not gluten free. Should I substitute on a 1:1 ratio? Also would I need to add any xanthan gum? I’m trying to bake for someone who doesn’t eat gluten, so I am not familiar with these ingredients. Thanks!

    • Sharon says:

      Yes, try subbing 1:1 (stir your flour first and then use the spoon and level method to measure). How much xanthan gum will depend on how much flour you’ll be using. Bob’s Red Mill suggests 1/2 teaspoon per cup of flour.

  30. Dana Higgins says:

    I want to make sandwich bread. Will this work and do you have a recipe using this flour mix that does not use any gum for sandwich bread? Thank you for your help.

  31. Cindy says:

    I read above that you don’t recommend using all white rice flour. What would the results be if I used all brown rice flour. My husband has an immune system issue and white rice seems to affect him. thanks

  32. Katrina Hall says:

    Is this flour blend good for baking? I’ve been craving chocolate cake BUT since I am gluten and nightshade sensitive, it has been difficult to find a recipe.
    Thank you!

    • Sharon says:

      Hi Katrina, this blend is great for baking! I use it in all my quick breads, muffins, and cakes unless I’m using a store-bought blend. I use this blend all the time in my favorite chocolate cake recipe, you can find it here:

      • Peg jones says:

        I have a problem with gluten and nightshades, I would like an occasional dandwich but most breads are too crumbly for tatI dont use brown ricd flour as it ids unobtainable ,cakes pancakes waffles no problemo or cookies which I seldom ake but can easily Just a sliceable loaf oh yes cannot tolerate gums either.

  33. Kelli says:

    This recipe looks great. I also can’t have potatoes (unfortunately!) so this should be perfect for me.

    I use a lot of recipes that don’t call for xanthan gum to be added… So I’m wondering how much if at all would be good to add directly into the blend? Or do recipes turn out okay without the xanthan gum?


    • Sharon says:

      Hi Kelli, I like to add my own amount of xanthan gum based on the recipe I’m making. If I use this blend in pancakes, I don’t need very much xanthan gum at all but if I make it with a quick bread, I need more. Hope that helps.

  34. Sara says:

    Would your flour blend work if I just use white rice flour instead of white and brown? I need to be careful of the oxalate content in foods and brown rice is higher than white. Thanks so much!

    • Sharon says:

      Hi Sara – honestyly I don’t think it would yield the same results. If you use all white rice flour, I think it would make the final product a bit gritty. You could try it and let me know how it works for you 🙂

  35. Jennifer says:

    Ok, Gluten Free Savior! My neighbor has to eat gluten free, nightshade free…and here’s the clincher, no rice flours either.

    WTF. Do you have a suggestion on what combo would work best for her? I bake scones. And she has had a lot going on, and if I could make her some…that could help!


    • Sharon says:

      Hi Jennifer – sorry to hear about your neighbor, that’s so sweet of you to bake for her. So after doing a bit of thinking and searching on the internet, I think your best bet would be to find a good scone recipe that is made with oat flour. You could make the oat flour yourself using gluten free oats or you could buy it already made. This one from Love & Lemons looks really good: and if you don’t need vegan she said you can sub in butter and you could most likely use cream/milk instead of almond milk. If that recipe doesn’t appeal to you, you could try googling “scones made with oat flour” and bunch of great suggestions show up. Hope that helps!

      • Addie says:

        OH my gosh! I so needed this information.. I have a crazy amount of allergies which include: gluten, corn, rice, and night shades. It is impossible to have baked goods. I keep looking for a way to make something that works for me. I would love to be able to make some bagels and donuts.

  36. Stephanie says:

    I am wondering how I would use this to make pancakes? Do you have a recipe somewhere I could use? I just found out that I’m gluten intolerant and have a nightshade allergy so I’m struggling to find recipes I can use for the whole family which I can also enjoy. Thank you!

    • Sharon says:

      Hi Stephanie, I use this in pancakes frequently! This is the recipe I use most of the time:
      Just be sure to decrease the amount of xanthan gum to 1/4 tsp for the pancakes when using this flour. I find that the arrowroot really helps to bind when there is a high liquid:flour ratio and less xanthan gum is needed for recipes like that. I use this flour blend in just about all of the recipes that I have posted on my blog since July of 2015 and will work with any of the baked goods (bars, cakes, muffins, quick breads) that I posted using my other flour blends. If the recipe uses a different flour (like Bob’s Red Mill 1:1) the recipe will state that. If you have any questions let me know 🙂

  37. RJ says:

    Hi, almost everything that I read says the cassava root in tapioca is a nightshade. Is this true?

    • Sarah says:

      @RJ, and Shay, I’ve read the yucca root where cassava and tapioca flours are made from just different parts of the root are tubers, that are not considered “night-shades” and are safe for those of us that suffer from it, here is Dr. Gundry’s link:

  38. Alicia Serr says:

    Thanks! I have the same issue with potatoes, unfortunately. Any ideas on substituting the tapioca starch? I’m allergic to potatoes, tapioca, and sorghum, which makes gluten-free even more challenging. Any tips you have would be much appreciated! 🙂

    • Sharon says:

      You could try cornstarch, though I haven’t actually tried that. But I use arrowroot in the mix too which comes from the same plant as tapioca so you might want to check and see if arrowroot is ok or not for you.

  39. Lisa says:

    Hi, I am from Australia and am also nightshade intolerant. Thank you for this recipe. I was under the impression that Arrowroot flour and tapioca flour were the same thing?

    • Sharon says:

      Hi Lisa,
      From what I’ve read, Tapioca/Arrowroot come from a different plant family then nightshades so they’re not considered nightshades. If you have information that contradicts that, I’d love to see it (and I’m not trying to be snarky/condescending, I’m genuinely interested in making sure I’m not giving false information).

      • Kelsey says:

        Hi. My friend has a potato intolerance also. Do you have recipes you use this flour in that would be ok for someone like yourself? I am also wondering about brands of the ingredients you used in your flour mix. Are they all potato stratch free? I really want to do some Hoilday baking for them and am struggling to find good products Thanks a bunch!

        • Shay says:

          Almost all of my recipes I’ve posted since posting this flour mix use the Nightshade Free Blend. If a recipe calls for a 1:1, just shoot me a message and I can tell you how much xanthan gum to use with this flour 🙂

  40. Jackie says:

    Tapioca starch is nightshade free? The Krusteaz brand gluten free flour states “modified food starch”

    How do I find out what type of starch it is?

    • Sharon says:

      Hi Jackie,
      From what I’ve read, nightshades are part of the Solanaceae plant family. Tapioca is comes from the cassava root which is in the Euphorbiaceae plant family. I’m not familiar with the Krusteaz flour blend so any questions about their flour should be directed to them 🙂

  41. Trish says:

    Can’t wait to try this! Just our of curiosity what recipe did you use before learning about your reaction to potatoes?

  42. Thank you so much for this! I’m so excited to use this for my recipes! 😀

  43. Megan Keno says:

    I’ll have to pass this along to my gluten free friends– so smart!

  44. This is fantastic! I have a friend with a gluten sensitivity and I’m totally sharing this with her!

  45. Annie says:

    Delicious! You put my favorite gluten free flours in this! I can’t wait to try it!

  46. Such a great recipe to have on hand. Thanks for sharing with us!

  47. I definitely need to share this with all my gluten free friends!

  48. Lila Davis says:

    5 stars
    Thank you SO much for the recipe..I have been searching for a recipe that is gluten free/nightshade free for my son who has LYME disease…I knew about all the ingredients but didnt know how much to make a mixture…So thank you so much…Im headed to the kitchen now to create my first batch…cant wait to try making biscuits for him!!

    • Sharon says:

      I’m so glad you can use this flour for your son 🙂
      Funny though, I also made biscuits with it the same night you did! Except I didn’t have enough baking powder and subbed in baking soda and added some vinegar to the milk in a pinch. It worked! Hope your biscuits came out great 🙂

      • Judy C Gross says:

        What do I do if tapioca is also a problem, in addition to the nightshade? I have so many intolerances and allergies, I’m really at my wit’s end trying to accomodate them all!

      • Gigi Steyer says:

        Sharon, I can’t figure out how to leave a question on this site, so I just hit “reply” on another person’s comment. Sorry if that’s rude. I was wondering about a substitute for the white rice flour. I just recently went on an anti-inflammatory diet, and the list I’m going off of says no white rice, along with a bunch of other things. Could I substitute oat flour? Thanks,

        • Shay says:

          I haven’t tried it, but brown rice flour would probably work well. I have another blend with just brown rice flour and starches that’s great in baked goods.

  49. I am so excited to now have a go-to recipe for gluten free flour at home! I have g-free friends and this will make hosting them much easier!