This is yet another new recipe originating with my newfound love for Otto’s Cassava Flour. The chemistry of this flour is unlike any grain-free flour substitute I’ve ever used and it has opened up a whole new world of possibilities for Paleo adaptations of my old favorites–even crazy unheard of things like AIP dinner rolls! Yes, these are nut-free, dairy-free, grain-free, gluten-free, egg-free, seed-free, refined sugar-free and they can be made coconut-free too!
Otto’s Cassava Flour is made using the entire cassava root (which is the same thing as yucca, yuca, manioc and tapioca root) minus the peel. Their processing method is to peel, wash, slice, press, bake and then mill. This ensures the potentially toxic cyanide in cassava is totally neutralized. This whole food flour is 80% starch and 7% fiber, which makes it an excellent all purpose flour. Cassava has a low Glycemic Index (46) and a moderate glycemic load (12), and because of its absorptive properties, recipes can typically get away with fairly low flour to liquid ratio, which is great news from a blood sugar regulation perspective.
Cassava was originally reported to be a gluten cross-reactor by Cyrex Labs (unpublished, proprietary data), however published research has shown that it is not (see this article or this recent Facebook post). Although it can be a relatively common food intolerance, it is considered an autoimmune protocol-friendly food.
Cassava flour is not the same things as tapioca flour or tapioca starch, which, while made from the same starchy root, is produced quite differently and is not a whole food. I have heard from other bloggers that other brands of cassava flour do not behave the same in baking, so I definitely recommend making this recipe with Otto’s Cassava Flour.
Both Barefoot Provisions and One Stop Paleo Shop carry Otto’s Cassava Flour and are each offering a 10% off coupon code in the Autoimmune Wellness Bundle, on sale until Monday only.
Prep time: 15 minutes
Cook time: 25 minutes
Yields: 6 rolls
Ingredients:
- 1 1/2 cup chopped green plantain (about 1 medium) [see my video on plantains here]
- 1/4 cup extra virgin olive oil
- 1/2 tsp salt
- 1/3 cup coconut milk (or substitute with 1/4 cup water and an additional tablespoon evoo)
- 1 cup Otto’s cassava flour
- Preheat oven to 425F.
- Combine plantain, olive oil, salt and coconut milk in a blender and blend on high for 1-2 minutes, until a completely smooth puree.
- Invert puree into a mixing bowl. Add cassava our and work into the puree until a sticky rm dough forms.
- Divide dough into six and roll each part into a ball (about 2” in diameter). Place on a baking sheet. If desired, cut an ‘X’ with a sharp knife about 1/4 “ deep at the top of each dough ball.
- Bake for 25 minutes.
- Remove from oven and let cool at least 5 minutes before serving.
Note: This recipe doubles really well. These rolls are best enjoyed still warm (or cooled to room temperature) on the same day they are baked (like all baked goods make with plantain, they tend to dry out after a day or two). Store any leftovers in an resealable bag in the fridge or freezer and gently warm to room temperature or “warm roll temperature” before serving.
Saundra says
I really hate using plantains in recipes as they are so time consuming. ?. Would plantain flour be an option to substitute in these type of recipes? I avoid making them otherwise.
leslie says
Sarah has a tutorial somewhere on peeling plantains. It’s very fast. Cut into 4 pieces, make a slit lengthwise into and through the peel, then pry off the peel. It is very easy.
Liz says
Is there anything that would work in place of plantains? I’m allergic to plantains/bananas/coconut. Thanks!
Belinda says
Liz, I’ve been making these AIP dinner rolls for over a year and there’s no plantains http://thecuriouscoconut.com/blog/autoimmune-paleo-dinner-rolls
alexandra says
These are so good!!!! Made them into 5 rolls, increased the cooking time by a few minutes. Topped with LOTS of kerrygold! I love simple, yummy, aip recipes that don’t require lots of work. This is a keeper for sure!
Adeana says
Please please please offer the aip bundle again for Christmas!!! I missed it recently!!!
Jenny says
I love these dinner rolls! Actually TOO much–I have to make sure my family is home when I make them because I can eat the whole batch at once. (I’m not worried about my weight, but I’m pretty sure eating them all is kinda counterproductive to the AIP.)
Carrie says
I am allergic to bananas so my ND said i should avoid plantains, as well. Unfortunately, that means i can’t do these rolls and several of the delicious looking recipes in your new book. Can you suggest a good substitute for the plantains or am i just out of luck?
patty kinsella says
I can’t find green plantains only yellow. Do You think I could use them?
Kiersten Peterson says
The dough may be stickier and taste sweeter, but it should work okay. You can also use super green bananas, but make sure the weight is the same as it would be for the plantains. -Kiersten
healing says
Thank you for the resources, much appreciated.
I could use feedback on what went wrong.
The rolls were rock hard and under cooked middle, yet still a good taste, super chewey.
Does the planatain mixture in blender come out sticky? It seemed very thick, hard to get out of the blender.
I did use cashew milk in place of coconut.
Any feedback greatly appreciated, would like to try again.
Thank you
Kiersten Peterson says
Cashew milk and coconut milk have different fat contents which could have altered the results. Also, make sure you have the correct measurement of plantains. -Kiersten
Carrie says
Someone help please. I need a good plantain substitute. I’m allergic and so many aip recipes call for them.
carol says
The AIP bundle shows its available until November 30th but it doesn’t appear to work. Anyone else having that problem?
Kiersten Peterson says
The AIP bundle was available last year. It is no longer available for purchase. -Kiersten
Tiffany says
I thought you can’t have butter on the AIP diet?
Kiersten Peterson says
Butter is initially eliminated on AIP, but is often a relatively early reintroduction. This recipe uses olive oil as the fat instead of olive oil for that reason. -Kiersten
Hortie King says
While searching for Cassava flour online, I came across the manufacturer of a cassava flour and read that they were getting a patent for their process, because it was so much better than others. I emailed them to ask where I could buy their flour and they said Otto’s!
m says
i would love to try making these but cannot source plantains in my city 🙁 would it be possible to reconstitute green banana flour and use that in this recipe? i do have a bag of that on hand. kind regards -M
Kiersten Peterson says
I can’t say for sure if that would work, having never tried it. But I have heard of people using green bananas in place of plantains so it’s possible green banana flour would work as well. -Kiersten
m says
hey ,thanks for getting back to me 🙂 i’m going to give it a go, or at least try with green bananas. these look too good to miss!
Michelle Howard says
Do you use canned coconut milk or refrigerated in this recipe!
Kiersten Peterson says
Canned coconut milk. Refrigerated coconut milk typically contains a lot of additives.
Michelle Howard says
Thanks so much, that what I use..,just didnt want to ruin the recipe. Of course my plantains turned yellow, but I will still make them. Snowed in…,
Larissa says
These are so yummy. I have known for a long time that grains don’t agree with my digestion system, so I started using nut flours and discovered that they caused me to have inflammation in my joints more specifically my hips. So having carby things to eat that don’t use grain or nuts is such a treat. Thanks
Kiersten Peterson says
You’re welcome! So glad you enjoyed the recipe!
Robbi says
What can an alternative to Ottos be until I can get some, for flour??
Kiersten Peterson says
There isn’t really a one for one substitute for cassava flour unfortunately. If you tolerate almond flour there are decent roll recipes on the internet that use almond flour. -Kiersten
Jennifer Burgess says
Could thsee be spread out to use as hamburger buns?
Kiersten Peterson says
I think that would probably work! -Kiersten
sofia rodriguez says
Casava flour is madly expensive and not easily available in Vancouver.. but Yuca is cheap and they sell it at my corner vegetable shop.. I grew up in Peru so I use it for puree and fry it.. but could i substitute boiled yuca for the flour and add less other liquids..?
Kiersten Peterson says
I think it could work. Sarah uses that method for her Paleo Biscuits recipe. I don’t know what exact measurements you’ll need though. -Kiersten
Barbara Pearce says
Do these rolls freeze well?
Kiersten Peterson says
They should freeze fine, but they may be a tad drier after defrosting. -Kiersten
Kara says
You made my day with these, so good after nearly two months without bread- I almost felt like I was cheating on my diet! I used two green bananas instead of plantains and it turned out pretty well.
Kiersten Peterson says
I’m so glad you liked them! And thanks for sharing that tweak. People often ask about substitutions for plantains.