Gluten-Free Flour Alternatives
Wheat and all-purpose flours are the gold standards for baking, and the gluten in these flours conveys structure and familiar texture to your favorite treats. So does that mean that if you adopt a gluten-free diet that your days of yummy baked goodies are over? No way!
There are a ton of gluten-free flour options available these days, but some flours achieve better results than others depending upon the recipe. If you are trying to reinvent your favorites, it's important to know which gluten-free flours and baking techniques might work best for what you are trying to make. Keep reading for a mini-guide to some gluten-free flours and where they shine in your favorite baked goods!
Almond Flour:
Almond flour is made from ground blanched almonds. (Almond meal is different and made from ground whole almonds without the skins removed. Because of its coarser texture, almond meal is best for muffins, crackers, or baked goods where texture is not as important). Almond flour contains iron, magnesium, calcium, potassium, copper, manganese, and vitamin E, a powerful antioxidant. It's a great source of protein, fiber, and healthy fat and is low in carbohydrates. Because of it's healthy macronutrient profile, almond flour can be particularly good for those with blood sugar control issues.
Baking Tips: almond flour contains more fat and moisture than wheat flour. Using an extra egg can make the consistency of the flour thicker.
Almond flour is great for: cakes, muffins (where structure or density is less important), breadcrumbs, and pancakes due to its fine texture.
Ratio of almond flour to all-purpose or wheat flour: 1:1 ratio. May require more egg.
Effects: baked goods may be flatter and denser than when using regular flour. Batter made from almond flour often comes out thicker. It can be thinned out with liquid, but caution is recommended because too much liquid can make the batter soggy. Because of the higher fat content, it may help to reduce butter and increase baking soda when working with almond flour to achieve a comparable consistency to wheat flour.
Storage: due to its fat content, it is best stored in a cool, dry pantry or in the fridge or freezer.
Coconut Flour:
Coconut flour is made during the coconut milk-making process. The meat of the coconut is soaked, and that pulp is dried out and ground into a powder. It is rich in protein, dietary fiber, and healthy fats while being low in carbs. Coconut flour contains manganese, iron, potassium, phosphorus, selenium, and vitamin B6.
Baking Tips: It is important to use eggs for added moisture to provide structure and binding. Increasing other liquids in the recipe or adjustments in baking times can also be helpful.
Coconut flour is great for: Desserts, bread, cakes, cookies, and muffins.
Ratio of coconut flour to all-purpose or wheat flour: 1/4 - 1/3 cup for every cup of wheat flour (every 1/4 cup requires one egg).
Effects: Coconut flour absorbs a lot of water and therefore creates a denser texture than almond flour. This may yield a dry and crumbly finished product. The coconut taste is definitely apparent, so it should be used in recipes complemented by this flavor or mixed with other gluten-free flours to balance the coconut.
Storage: keep in a cool, dark, and dry place away from sunlight.
Brown Rice Flour:
Brown rice flour is made by grinding brown rice into a fine powder. This can even be done at home in a blender or food processor. Simply place brown rice into the container and blend until it reaches desired consistency. Brown rice flour is rich in fiber and protein, iron, B vitamins, magnesium, and manganese.
Baking Tips: You may need eggs, oil, or butter to help bind the ingredients and more liquid to prevent the batter from drying.
Brown rice flour is great for: adding a crispness to cookies, as a thickening agent for soups, gravies, roux, and sauces, or as breading for fish and chicken. It is often used to make various types of pasta.
Ratio of brown rice flour to all-purpose or wheat flour: 1:1 with wheat flour for sauces. 3/4 cup of brown rice flour for every cup of wheat flour for baked goods. You may need to experiment with different ratios or combinations with other flours to get the best results.
Effects: Imparts a nutty flavor with a crispy consistency. May increase the density of baked goods. May give the finished product a more tan look.
Storage: Due to oil content, brown rice flour is subject to oxidation and rancidity. Storage in the refrigerator or freezer will ensure long-term freshness.
Cassava Flour:
Cassava flour is made from yuca root (similar to yams and potatoes). People often think that it is interchangeable with tapioca flour as they are both made from yuca, but this is not the case. Cassava is made with the entire root vegetable and is dried and ground to flour. Tapioca is washed and squeezed into a liquid, and once the liquid dries, tapioca flour is left over. Cassava flour is rich in vitamin C, manganese, potassium, folate, and magnesium. Because it contains resistant starch, it may impart some digestive benefits. Cassava flour may be the closest replacement for wheat flour of all of the alternative flours.
Baking Tips: Avoid using in recipes that need to rise, like bread or cakes. For the most accurate results when using cassava flour to replace wheat flour, use a scale to measure the amount in weight vs. using a measuring cup.
Cassava flour is great for: tortillas, brownies, cookies, pizza dough, and pancakes.
Ratio of cassava flour to all-purpose or wheat flour: Cassava flour is a little lighter than all-purpose flour, so for some recipes, a swap of 1:1 is fine, but for others, adjustments may need to be made.
Effects: Cassava flour has a neutral flavor, so it makes a great substitute for all-purpose flour. Because of the fiber content, cassava flour imparts more thickening to baked goods. This may mean that additional thickeners will not be needed or can be reduced.
Storage: Air-tight storage in a pantry or other cool, dry, dark place.
Getting the ratios of wheat or all-purpose flours to gluten-free flours right can be tricky. It may take some experimentation to determine which ratio of alternative flour to regular flour works best with which recipe. When starting out, it may help to try recipes made for the specific flour you are using to get used to how it performs.
It's always important to look at the packaging when choosing flour to make sure that it was not made in a facility alongside products containing gluten.
Gluten-free baking tips:
Adding extra vanilla or spices to recipes using gluten-free flours can help cover up any unwanted flavors that gluten-free flour can sometimes impart.
Gluten-free grains and starches have a shelf-life, so it's recommended to buy them in smaller quantities and store in the refrigerator or freezer to preserve them better.
Using cottage cheese in gluten-free recipes can help with structural issues or baked goods that come out too crumbly or dense.
Be careful of over-kneading gluten-free dough.
Baking times and temperatures can vary when making gluten-free recipes, so it's important to keep a watchful eye for the first few times when making a recipe.
Gluten-free baking often requires added moisture. Using brown sugar instead of white or honey and agave syrup instead of sugar can help.
Baking by weight instead of using measuring cups is more accurate and may improve outcomes.
A precisely heated oven is important for gluten-free baking. Purchasing an oven thermometer and placing it in the oven's center can ensure that you are baking your recipes at the exact temperature indicated in the recipe.
If you want more delicious gluten-free inspiration check out our gluten-free meal plan!
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