FacebookFlour. It’s one of the most common ingredients in the Western diet. Unless you follow a gluten-free diet, you may not realize that it’s in just about everything. From the obvious culprits like bread and pasta to more subtle sources like soups and sauces, flour is everywhere.
Though wheat-based flour is certainly a no-no on the gluten free diet, there are plenty of other options to consider. In fact, followers of the gluten-free diet have more options now than ever before.
While it may be simple enough to pick up a ready-made gluten-free pizza crust or a loaf of seeded deli rye bread, sometimes you just want something homemade. Whether you’re baking staples for the family or whipping something up for a special occasion, it’s worth knowing what’s available.
Here’s what you need to know about the top 13 gluten free flours and how to use them.
1. Almond Flour
One of the most commonly used gluten-free flours, almond flour is simply made from ground almonds. When the almonds are blanched to remove the skins, it may be called blanched almond flour – otherwise, it is sometimes called ground almond meal.
Almond flour contains about 90 almonds per cup and it has a nutty flavor and breadcrumb-like texture. You can typically replace it for wheat flour at a 1:1 ratio, though you may need to add an extra egg. Keep in mind that recipes made with almond flour produce a thicker batter and a denser end product.
Because almond flour can be pretty pricey, you might consider making your own. All you have to do is pulse raw whole almonds or blanched almonds in a food processor until they reach the desired texture. You can store homemade almond flour in the freezer for up to 6 months.
2. Amaranth Flour
Amaranth is an ancient grain that is similar in appearance to quinoa. It comes in small, light-colored seeds that can be steamed like rice or oats – it has a very short cooking time. The seeds can also be ground into a flour that gluten-free and, because it’s technically a pseudocereal and not a grain, amaranth flour is considered grain-free as well.
Like almond flour, amaranth flour has a nutty, earthy flavor. The flavor is subtle, however, so it tends to be lost to the flavors of other ingredients. It’s best to use amaranth flour in combination with other flours and it works best for simply pastries like pie crusts, tortillas, and bread.
3. Buckwheat Flour
Like amaranth, buckwheat is not a grain but a pseudocereal. Though the name might make you think otherwise, buckwheat is entirely gluten free. It has a slightly crumbly texture similar to brown rice flour, so you may need to use extra liquid or binders when baking with it.
Buckwheat flour has a rich, earthy flavor that works particularly well in quick bakes and yeasted breads. This flour is rich in fiber as well as antioxidants and essential nutrients like iron, magnesium, and folate.
4. Cassava Flour
Produced from the cassava root, cassava flour is very similar to another gluten-free flour alternative: tapioca flour. Whereas tapioca flour consists of the starch extracted from the bleached root, cassava flour is made from the entire root. It is a very light, white flour with a neutral taste and fine texture.
Cassava flour can be substituted for wheat flour at a 1:1 ratio, though it also works well in combination with other gluten free flours due to its neutral flavor. Just be mindful of the fine texture – you’ll need to beat or whisk the batter to remove clumps and remember that cassava flour doesn’t have the same rise as wheat flour.
5. Chickpea Flour (Gram Flour)
This nutrient-dense flour is made from ground raw chickpeas. It is packed with protein, fiber, and essential nutrients but it is much denser than other gluten-free flours. As such, chickpea flour tends to work best in recipes that require structure. It can be used as a substitute for breadcrumbs in dishes like meatloaf or as a binder in veggie burgers.
One thing to keep in mind with chickpea flour is its distinctive flavor. It has a nutty flavor and a slightly grainy texture, so it really works best in recipes like flatbreads versus sweetened baked goods. You can make your own by grinding dried chickpeas, though you’ll want to sift the flour to remove large pieces.
When cooking with chickpea flour, it’s best to use it in replacement for other heavy flours at a 1:1 ratio. Remember that, because it is highly absorbent, it can give things a sticky texture.
6. Coconut Flour
Another popular gluten-free flour, coconut flour is made by grinding dried coconut meat. As such, it has a mild coconut flavor, but its light texture works well in breads and desserts. The key thing to keep in mind is that coconut flour is highly absorbent, so you’ll need to use a lot more moisture in recipes using coconut flour than regular wheat flour.
One of the benefits of coconut flour is that it is rich in fiber. It also contains lauric acid, a medium-chain triglyceride that, in combination with the flour’s high fiber content, may help lower LDL cholesterol.
7. Corn Flour
Commonly used as a thickener or an ingredient in bread or tortillas, corn flour is a finely ground version of cornmeal. Cornmeal is made from the entire corn kernel, including the bran, germ, and endosperm. It comes in white and yellow varieties and works well in combination with other gluten free flours.
When shopping for corn flour, it’s important to check the label. While corn comes from a different branch of the grass family than gluten-containing wheat, barley, and rye, there is a risk for cross-contamination. Look for a gluten-free certification to be safe.
8. Millet Flour
Widely grown as a cereal crop, millet is a small-seeded grass similar to sorghum. It is a starchy grain high in carbs, but it also contains notable amounts of fiber, protein, and calcium. In fact, finger millet contains the highest calcium content of all cereal grains.
Millet flour is made by grinding the millet seeds and it produces a light-colored, mild-flavored flour. Because it is light and neutral-flavored, it works well in both sweet and savory recipes like cornbread, cookies, and muffins.
9. Oat Flour
Oats are a staple of the gluten-free diet and they can be ground into a gluten-free flour. Oat flour is typically produced using the whole oat grain which yields a flavorful flour. Recipes made with oat flour are often chewier and crumblier in texture than recipes made with wheat flour, but they also tend to be moister than wheat-based recipes.
Like corn, oats and oat flour are both subject to cross-contamination. Check for gluten-free certifications or grind your own using certified gluten-free oats. It takes about 1 ¼ cups of rolled oats to make 1 cup of homemade oat flour.
10. Quinoa Flour
A flowering plant in the amaranth family, quinoa is a pseudocereal rather than a grain. It has been cultivated in South America for centuries, though has gained recognition in recent decades as a “superfood.” Quinoa comes in various colors including black, red, and white. While black quinoa is the lowest in fat, it contains nearly twice as much vitamin E as white quinoa.
Quinoa flour is highly nutritious. In addition to having more protein, fiber, and healthy fats than other grains, it contains notable amounts of manganese, magnesium, phosphorus, and folate. This flour has a mild nutty flavor and a pale color. It works well in both savory and sweet recipes, particularly quick breads and muffins.
11. Rice Flour
Naturally gluten-free, rice can be ground into rice flour for use in gluten free recipes. Brown rice flour is made from finely milled brown rice, so it is a more nutritious option than white rice flour. It contains higher levels of protein and fiber as well as a mild flavor. Brown rice flour gives baked goods a crisp texture and it can be used as a thickener in soups, sauces, and gravies.
White rice flour is made from finely milled white rice which has had the nutritious bran and germ removed. As such, it has a milder flavor, a white color, and a smooth texture. White rice flour works very well as a thickener for liquids, though it can also be used in baking. It works best in recipes with higher liquid content and lower fat and it blends well with other gluten-free flours.
12. Sorghum Flour
A type of cereal grain that grows tall like corn, sorghum is a very environmentally friendly crop. As an ancient grain, it has been cultivated for over 5,000 years and is particularly well-known for use in the traditional Indian flatbread, roti. It is also used in numerous cuisines to make breads and pancakes.
Sorghum flour has a smooth texture and a lightly sweet but mild flavor. It is best used in recipes that call for small amounts of flour due to its density, though it also blends well with other gluten free flours. Sorghum flour is high in protein and fiber but may still require the addition of a binder for baking.
13. Teff Flour
Teff is a very fine grain similar in size to a poppy seed. It’s an ancient grain with a fine texture and nutty flavor. In Ethiopian cuisine, teff is used to make traditional flatbreads called Injera, though it also work well in pie crusts, shortbreads, and pancakes. Teff flour is rich in protein and fiber – it also contains higher levels of calcium than most grains and is the only ancient grain that contains vitamin C.
A great recipe is all about finding the right ingredients. If you follow the gluten-free diet, it’s worth familiarizing yourself with the most popular gluten-free flours. Of course, if you’re trying to cook something up in a hurry, you can always go with a prepared gluten-free flour blend like Schär Mix It! Universal gluten-free all-purpose flour alternative.
