When on an anti-inflammatory diet, you have to give up wheat flour, which means no traditional bread, muffins, cake, etc. However almond flour can come to the rescue if you find yourself craving bakery treats! And fyi, this flour wasn’t something newly created just as a trendy substitute for wheat…the French have traditionally used this nutty flour for some of their most popular treats, including favorites such as macaroons and marzipan.

I thought I would pass along some “scoop” about almond flour!

Almond flour vs. almond meal – The flour is made from blanched almonds – no skin. The meal is ground from whole almonds. Almond meal has a stronger taste and is similar in consistency to cornmeal; it may be better to use as breading or topping on casseroles than in baking. Some people are extra sensitive to the lectins in the skin of the nut and it can actually increase inflammation in the body…if this is an issue for you, be sure to use blanched almond flour.

There can even be a big difference between different brands of almond flour and you may need to experiment. Many bakers believe the finer the grain, the better your baked goods will turn out. You can get this flour from so many sources, from Bob’s Red Mill, to our local supermarket, to ordering online. It can be expensive. Online options may provide a better price, especially if you buy in bulk.

Cooking with almond flour is different than cooking with wheat flour, so you are better off using recipes specifically calling for almond flour. Don’t just substitute almond flour for wheat flour in a recipe. Due to its different consistency, this flour can’t absorb liquid in the same way as wheat flour. It also tends to burn easier, so the recipe may require a lower oven temperature and need to bake longer.

Just because almond flour is paleo doesn’t mean it is low calorie. In fact it has more calories than wheat flour (but the calories you’re eating are full of protein and vitamin E). Blood sugar doesn’t tend to rise as fast after a meal made with almond flour because it is lower in carbs and sugar…this makes it a better option for diabetics. But moderation is key with these treats if you are worried about calories.

And lastly, I want to suggest a gluten free flour option for people who have a nut allergy (like me!) and can’t use a nut flour. Think.eat.live is a local St. Louis company that has developed Sunflour™ – a flour made from sunflower seeds, and it is gluten AND nut free. In addition to their flour, they also sell product mixes for brownies, muffins, pancakes, etc. And oh by the way, they are delicious! Check out their website https://thinkeatlive.com/ for more information.

If you’re looking for recipes with almond flour, try some from our website, including:


Chicken Tenders

Chicken Tenders

Kids of all ages will love this homemade version of the frozen standby. But we said kids "of all ages" -- that means you too! This is a great addition to a quick lunch or dinner or chopped up on a salad for a flavorful addition. Looking for a hearty appetizer that you can enjoy on an anti-inflammatory diet? Bring this to your next gathering!
Course Appetizer, Main Course, Snack
Servings 6


  • Air Fryer


  • 1 cup blanched almond flour
  • 2 large eggs lightly beaten
  • 1 cup finely processed Nut-Thins cracker crumbs see pro tip below
  • 1 ½ lbs thinly sliced chicken breast or strips
  • Salt pepper and garlic powder to taste
  • Olive oil spray


  • Put flour, eggs and processed crackers into individual containers large enough for dipping the chicken.
  • Sprinkle the chicken with salt, pepper and garlic powder on both sides. Dredge each cutlet in flour and shake off the excess before dipping into egg, and then finally coating evenly with the cracker crumbs.
  • Place the prepared cutlets in the air fryer basket and spray both sides liberally with olive oil spray. Set the air fryer to 400°F for 15 minutes.  Cook until chicken is evenly browned on both side (flipping halfway through) and the internal temperature registers 165°F.
  • Serve immediately.


Place Nut-Thins in a food processor and pulse until they reach the consistency of panko bread crumbs.
Keyword Air Fryer, Anti-Inflammatory, Appetizer, Entree, Poultry, Snack

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