Cashew Flour: Nutrition, Benefits, Uses, Baking Tips & Best Substitutes

Cashew flour also known as cashew meal or ground cashews flour is becoming a popular choice for anyone looking for a naturally gluten-free flour that delivers rich flavor, soft texture, and excellent versatility in both cooking and baking. With its creamy taste and fine consistency, cashew flour works beautifully in desserts, savory dishes, and even plant-based sauces and dairy alternatives.

This comprehensive guide explores everything you need to know about cashew flour from nutrition and health benefits to baking tips, recipes, and substitutes like almond flour and coconut flour.

• What Is Flour? Definition, Types, and Uses Explained
  
• Types of Flour: A Complete Guide for Professional Bakers and Pastry Chefs
  
• Is Flour Healthy? A Complete Guide to Flour Nutrition, Benefits, and Health Risks
  

What Is Cashew Flour?

Cashew flour is a type of nut flour made by grinding raw or blanched cashews into a fine powder and sifting to remove coarse particles.

Cashew Flour vs. Cashew Meal

• Cashew flour: very fine, perfect for baking cakes, cookies, and pastries

• Cashew meal: slightly coarser, ideal for breading, toppings, and savory dishes

Both are made from the same ingredient — the main difference lies in texture.

Cashew Flour Nutrition Profile

Since cashew flour comes from whole cashews, it contains concentrated nutrients and healthy fats.

1 Average Nutritional Values (per 28g / 1 oz)

• Calories: ~155

• Fat: 12g (mostly heart-healthy unsaturated fats)

• Protein: 5g

• Carbohydrates: 9g

• Fiber: 1g

Choose eco-friendly powder packaging that keeps your product fresh and protected.

2 Vitamin & Mineral Content

Cashew flour is rich in:

• Magnesium

• Copper

• Zinc

• Iron

• Phosphorus

• B-vitamins

3 Is Cashew Flour Suitable for Keto or Paleo?

• Works for paleo and grain-free diets

• Can fit into a keto diet in moderate amounts

• Slightly higher in carbs compared to almond flour, so portion control is recommended for strict keto followers

Health Benefits of Cashew Flour

1 Supports Heart Health

Cashews are high in monounsaturated fats, which help improve cholesterol levels and support cardiovascular health.

2 Provides Sustained Energy & Plant-Based Protein

A great option for those seeking nutritious, whole-food energy sources.

3 Naturally Gluten-Free

A perfect alternative to wheat flour for individuals with celiac disease, gluten intolerance, or those following a gluten-free baking lifestyle.

4 Allergy Considerations

Cashew flour is derived from tree nuts, so it should be avoided by individuals with nut allergies.

Cashew Flour Uses in Cooking & Baking

Cashew flour is a highly versatile ingredient.

1 In Baking

Its fine texture and natural sweetness make it perfect for:

• Cookies

• Brownies

• Muffins

• Cakes

• Pancakes

• Pie or cheesecake crusts

Tip: It can usually replace almond flour in a 1:1 ratio.

2 In Savory Dishes

Cashew flour can be used to:

• Create crispy coatings for fried foods

• Thicken soups, gravies, and sauces

• Make savory crepes and flatbreads

3 For Plant-Based & Dairy-Free Recipes

Cashew flour easily blends into:

• Cashew milk

• Cashew cream

• Vegan Alfredo sauce

• Thick, creamy dressings

How to Make Cashew Flour at Home

Making homemade cashew flour is quick and simple.

Instructions:

1. Add raw or blanched cashews to a high-speed blender or food processor.

2. Pulse in short bursts to prevent overheating.

3. Sift the mixture through a fine strainer.

4. Re-blend any coarse pieces.

5. Avoid blending continuously it may turn into cashew butter.

Pro Tip: Use blanched cashews for the smoothest flour consistency.

Tips for Baking with Cashew Flour

• Cashew flour contains natural oils → reduce added fats slightly in recipes.

• Add binders (eggs, chia gel, flaxseed, psyllium) to improve structure.

• Expect a lighter color and creamier flavor than almond flour.

• When converting from wheat flour: adjust liquid and binding agents for best results.

Storage & Shelf Life

Cashew flour is sensitive to heat and moisture due to its natural oils.

Best Storage Practices:

• Store in an airtight container

• Keep in a cool, dark place

• Refrigerate for up to 2–3 months

• Freeze for 6–12 months

If the flour smells sour or tastes bitter, it has turned rancid.

How to Choose High-Quality Cashew Flour

Look for products labeled:

• 100% pure cashew flour

• Organic

• Non-GMO

• Finely ground

• Gluten-free certified

These indicators ensure purity, freshness, and better baking performance.

Best Substitutes for Cashew Flour

Depending on the recipe, you can replace cashew flour with:

1. Almond Flour (Best Substitute)

• Similar flavor and fat content

• Works 1:1 in most recipes

2. Coconut Flour

• Highly absorbent — use only ¼ the amount

• Requires more liquid and eggs

3. Oat Flour

• Budget-friendly and mild

• Not grain-free

4. Hazelnut Flour

• Nutty aroma

• Great for desserts and cookies

FAQs

What is cashew flour?

A finely ground flour made from raw or blanched cashews.

Is cashew flour gluten-free?

Yes — it is naturally gluten-free.

Can cashew flour replace almond flour?

Usually yes. Most recipes allow a 1:1 substitution.

Is cashew flour good for keto?

It can be keto-friendly, but it contains more carbs than almond flour.

How long does cashew flour last?

• 2–3 months in the fridge

• Up to 12 months in the freezer