So you’ve taken the plunge and kicked your white and whole wheat flour to the curb. Good choice! Finding the right flour substitutions, however, can be tricky. Some lead to dry cookies, flat breads, or brownies that contain more carbs than if you’d just stuck to the refined white stuff. Gluten-free doesn’t always mean healthy! To get the right texture and flavor, you may need to blend a few different flours together. Before you reach for that garbanzo bean flour your Aunt Sally told you about, check out our baking guide to see which subs are right for you.
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All Stars
Almond Flour:
Pros-This gluten-free darling has a lot going for it. It’s very low carb, offers a nice texture in desserts and is paleo and keto-friendly.
Cons-Made from just almonds, those with allergies cannot use it. From a calorie standpoint, it’s high up there because it is primarily fat. It’s healthy fat, but nevertheless, you can have too much of a good thing. There’s also buzz that almonds might be “the new gluten,”—a new sensitivity food—because so many people have turned to almond milk, almond flour and almond butter in recent years. Things we use in excess can lead to sensitivities down the road.
Usage: Almond flour bakes nicely on its own in place of flour, and even better when you add just a little coconut flour or oat flour to help with the crumbly texture. Be sure to know the difference between almond meal and almond flour. Almond flour is typically made from blanched almonds which have had the skins removed, and is ground more finely than almond meal, which contains the skins and has a more coarse grind. At the 131 Method, we like almond meal for coating things, and almond flour for baking.
Nutrition per 1/4-cup:
Calories: 160| Protein: 6g | Fat: 14g | Carbs: 6g | Fiber: 3g | Net Carbs: 3g
Coconut Flour:
Pros-Soft and super high in fiber, coconut flour adds a cakey goodness to baked items. Highly absorbent, a little goes a long way, and you will need to adjust your wet ingredients. Also paleo-friendly (as well as keto-friendly, but not in super high amounts).
Cons- You cannot sub cup for cup. You’ll end up with a soft, yet very dry mess. Sub up to 20% of a recipe with coconut flour and use other flours to make up the rest.
Usage: Best used with almond flour with a 1:3 ratio of coconut flour to almond flour.
Nutrition per 1/4-cup:
Calories: 120| Protein: 4g | Fat: 4g | Carbs: 16g | Fiber: 10g | Net Carbs: 6g
Oat Flour:
Pros- When used cup for cup, it behaves the most like wheat flour in recipes. You can find gluten-free varieties, but not all are certified gluten-free, so check your labels if you have celiac disease. It’s also super easy to make- simply throw your old fashioned oats into a blender and whirl for 5 seconds. Store in a glass jar.
Cons- Nutritionally, oat flour is better than regular flour, but it still contains a decent amount of carbs, so if you’re looking to bake low-carb, this won’t be your go-to. Oats are not Paleo or Keto-friendly.
Usage: Try a combo of oat flour and almond flour for a winning texture and lower-carb option.
Nutrition per 1/4-cup:
Calories: 90| Protein: 3g | Fat: 1.5g | Carbs: 16g | Fiber: 2g | Net Carbs: 14g
Lesser Known
Tiger Nut Flour:
Pros-Not an actual nut, so safe for people with nut allergies. Super high in fiber and a prebiotic food.
Cons- Might be too high in carbs for keto, although the fiber helps this.
Usage: Use as a replacement for almond flour. Slightly sweet, it’s well-suited for treats (like these cookies).
Nutrition per 1/4-cup:
Calories: 150| Protein: 2g | Fat: 7g | Carbs: 19g | Fiber: 9g | Net Carbs: 10g
Arrowroot Flour:
Pros-Best used as a thickener for rouxs, sauces and pie fillings. It’s a sub for people with corn allergies. It’s gluten-free, grain-free and paleo-friendly.
Cons- It’s high in carbs and should be used in moderation.
Usage: Use as a replacement for cornstarch, but start with 1/3 to 1/2 the amount of cornstarch required. Works well in baking, but as a blend with other g-free flours such as almond and coconut, not on its own.
Nutrition per 1/4-cup:
Calories: 110| Protein: 0g | Fat: 0g | Carbs: 28g | Fiber: 1g | Net Carbs: 27g
Cassava Flour:
Pros-Gluten-free, made by grating and drying cassava root (yuca). Texture is similar to regular flour with a mild taste. You also might have hard of another popular product made from cassava: tapioca flour (starch)- typically used as a thicker. Tolerated well for GAPS protocols due to easy digestibility. Paleo but not keto-friendly.
Cons-Cassava flour is high in carbs, on par with whole wheat and other grain-based flours. While the flavor is mild, there’s a slight earthy/nutty essence to it.
Usage: It’s possible to swap for wheat and all-purpose flour using a 1:1 ratio, it is not perfect for every recipe. Cassava flour has a similar consistency, but is lighter, and, it absorbs more liquid. So start with a recipe you know well so that you can adjust the liquid as you go. We like it for bagels, breads, tortillas and brownies (where cocoa masks a bit of the flavor).
Nutrition per 1/4-cup:
Calories: 114| Protein: 2g | Fat: 1.5g | Carbs: 28g | Fiber: 2g | Net Carbs: 26g
CauliPower Baking Mix:
Pros-Cup for cup as a flour substitute, this is a fun one to use for homemade pizza crusts, breading for frying, and yes, even desserts. Their marketing says…
- 12 Net Carbs, 1/3 less fat and calories than the average of other leading Paleo mixes per serving
- Good source of fiber, Calcium and Magnesium while being gluten, wheat, dairy and grain-free
Cons-No real cons unless you detect any flavor. It’s not as neutral as white flour (but it’s surely a lot healthier!). It is a blend of many things, like arrowroot, cauliflower, egg and flax, so make sure you’re not allergic to any of the ingredients.
Usage: Breads, biscuits, pizza, pancakes, though people do use it for sweet baked goods too.
Nutrition per 1/4-cup:
Calories: 90| Protein: 3g | Fat: 3g | Carbs: 15g | Fiber: 3g | Net Carbs: 12g
Chickpea Flour:
Pros-Wonderful for savory dishes like homemade tortillas and flatbread. Many commercial g-free flours incorporate it in small doses. Nice dose of protein and fiber.
Cons-It does have a beany flavor, so it’s less desirable in sweet baking.
Usage: Savory breads, falafels and baked goods. Use as a blend with other flours to mask the bean flavor.
Nutrition per 1/4-cup:
Calories: 110| Protein: 6g | Fat: 2g | Carbs: 18g | Fiber: 5g | Net Carbs: 13g
Buckwheat Flour:
Pros- Nutritionally, this flour ranks high. It’s related to rhubarb, not wheat, rye or barley, and despite the confusing name, buckwheat is gluten-free. It’s a good energy source, and studies show it can lower blood glucose levels. High in antioxidants, iron, calcium and magnesium.
Cons- It does have a very strong “hoppy/earthy” flavor that might take some getting used to. Not best in recipes needing to rise/
Usage: Best used in conjunction with other flours. Try subbing 1/2 the amount of regular flour for buckwheat, and then mix in other varieties to make up the difference in baking. You’ll find lots of pancake recipes using it.
Nutrition per 1/4-cup:
Calories: 100| Protein: 4g | Fat: 0g | Carbs: 21g | Fiber: 4g | Net Carbs: 17g
Quinoa Flour:
Pros-Packed with protein with some fiber, nutritionally, this is a standout.
Cons-Tends to be bitter and adds density to baked goods. Must be blended with other flours. Can have a strong flavor.
Usage: Use in savory baking for crackers or herb-y muffins. Don’t use solo unless you’re a pro.
Nutrition per 1/4-cup:
Calories: 110| Protein: 4g | Fat: 1.5g | Carbs: 18g | Fiber: 2g | Net Carbs: 16g
Use with Caution:
Potato or Rice Flours:
Pros-Usually bake nicely with great texture. Rather tasteless, so both are versatile.
Cons-High carb, and usually lower fiber.
Usage: While definitely gluten-free, these flours do not help your blood sugar or waistline. Use with caution.
Packaged Gluten-Free Flours:
Pros-Combined perfectly to give you the mild flavor, thickening, rise and texture of regular baking.
Cons-High carb, sometimes even higher than regular flour. Not Paleo or keto-friendly.
Usage: If simply searching for the best gluten-free swap, then this is for you. There’s no guesswork, blending or funky flavors. But if it is health benefits you seek (lower glycemic, higher fiber, higher protein) then use only on special occasions.
As with most things, substituting in recipes takes a little time and experimentation. Fortunately, many cookbook and online recipes call for the same flours over an over, helping you prevent waste. Just know what to look for based on your food tolerances and overall health goals.
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