Brian Nagele
Almost everything we eat has gluten in it due to the use of all-purpose flour. It’s in pasta, bread, crackers, cereal, baked desserts, and hundreds of other products.
As someone with a gluten allergy, I know firsthand how hard it is to find gluten-free foods to enjoy.
Luckily, flour alternatives are beginning to surface in grocery stores, and restaurants are starting to provide gluten-free dishes.
I’ve found some delicious gluten free flour options for people like me who want to enjoy bread and desserts without getting sick afterward.
Here are some of the best gluten free flours that I believe are worth a try in your future recipes!
Coconut Flour
Coconut flour is essentially dried coconut meat that gets ground into a fine powder, which feels and looks similar to regular flour.
The only difference is that it sometimes has an off-white or light-brown hue.
It also tastes much different than traditional types of flour. It only has a mild hint of coconut rather than an overpowering flavor, which I prefer.
I tried coconut flour in some baking recipes, and I love the slightly nutty flavor it adds to the dessert.
Not only this, but this flour has plenty of fiber and a little protein, which helped me feel fuller after only eating a small amount.
Oat Flour
Oat flour is ground-up rolled oats and tastes similar to unflavored oatmeal.
The consistency of the flour is a little crumbly and tends to be light brown rather than white.
I didn’t have any oat flour at home, so I just made my own using a canister of rolled oats I had lying around and a food processor! You can buy yours at the grocery store if you like.
What I love about oat flour is the hint of toasty nuttiness and the mild sweetness it adds to my desserts! It works best in sweet recipes like pancakes, cakes, and muffins.
It’s also rich in nutrients such as fiber, phosphorus, vitamin B1, magnesium, and immune system-supporting zinc.
Sorghum Flour
Sorghum is a category of flower-producing plant that comes from the grass family.
Some varieties are already found in some of our foods, like cereals. Other varieties are better for livestock to graze on.
The sorghum is dried and stone-ground into a fine, fluffy, off-white flour with a sweet and mild flavor.
After trying sorghum flour in some baking recipes, I discovered it isn’t a complete replacement for all-purpose flour because it doesn’t have a sticky quality to keep your mixes and doughs together.
Instead, I use it in muffins, cakes, and bread. It also works as a thickener in soups.
Teff Flour
Teff is a type of grain-growing grass that originates from Ethiopia. It’s primarily found in cereals and is rich in many nutrients, especially lysine, which the body doesn’t make, so you can only get it from food.
The texture is almost like cornmeal, so it feels a bit sandy and usually has a light brown color. It tastes slightly nutty and has hints of molasses.
Due to this sweetness, it can be an excellent option for sweet foods like desserts, pancakes, or muffins.
A friend told me about teff flour and how it’s commonly used to make Ethiopian bread called injera, a fermented flatbread.
If you want to try something different from other baking recipes, I highly recommend this one!
Almond Flour
Almond flour is probably one of the most accessible gluten-free flour in grocery stores.
It’s made by grinding and sifting almonds, resulting in a slightly grainy but soft texture.
It has an off-white color and a subtly sweet and nutty flavor, just like whole almonds.
It contains many nutrients, particularly Vitamin E, which is an antioxidant.
Almond flour goes incredibly well with nut-based recipes like peanut butter cookies or banana nut muffins.
Due to its natural sweetness, I also use it in other recipes without relying too much on sugar.
Just remember that anything you make with almond flour will be a little denser (I learned that the hard way.)
Buckwheat Flour
Buckwheat flour is one of my favorite gluten free flours.
It’s made from the seeds of the buckwheat plant and is packed with essential nutrients like fiber, protein, and minerals that can aid in heart health, digestion, and even weight management.
The flour has a soft, grayish texture and a slightly nutty, earthy taste.
Due to this, it makes the perfect flour substitute for foods like bread, pasta, and almost any baked good.
It can have a slight bitterness to it sometimes, so be sure to use the correct measurements when substituting it for other flours.
Cassava Flour
Cassava is a root vegetable that looks similar to potatoes, and when it’s ground into flour, it has a powdery texture and a white color.
It’s a good option for those who don’t want grain-based, gluten free flour.
I like that the flour is very mild and has some hints of earthiness in it. Its starchiness works best for foods like bread and cakes, and I also use it as a thickener for soups and sauces.
My sister even recommended using it to make burger patties!
Compared to other gluten free flours, cassava flour is lower in calories, so it’s a great option if you’re health-conscious.
Chickpea Flour
I find that chickpea flour is a great way to add protein to your meals.
With 14.5 grams of protein per cup, it’s perfect for anyone who wants to increase protein intake.
The white or off-white colored flour is dense and slightly grainy with an earthy and nutty taste.
This nuttiness becomes more prominent when you book or bake it.
Unlike other gluten-free flour options, chickpea flour is better for savory things.
I often use it to make foods like hummus or falafel if I’m in the mood for Middle Eastern cuisine.
Corn Flour
Corn flour is another gluten free flour that most of you have already used in your cooking.
Made from dried and milled corn kernels, it has a soft texture and a light yellow color that resembles regular flour.
It has a subtle sweetness that reminds me of plain corn but without any seasoning.
Corn flour works well as a binder and goes excellent in both sweet and savory foods.
I often use it to make bread, biscuits, muffins, and other baked goods.
Rice Flour
One of my favorite things about rice flour is that it has two options: white and brown.
White rice flour usually has a smooth, slightly grainy texture and a bright white color.
It’s neutral and mild in taste, making it a good option for baking recipes.
Besides baking, I often use this allergy-friendly flour to make noodles whenever I crave something East Asian.
Tapioca Flour
Tapioca comes from the starch within cassava roots. The flour is usually bright white and has a smooth texture.
My favorite thing about this flour is that it has almost no smell or taste, so it doesn’t interfere with the taste of my recipes.
It can make all your baked goods light and fluffy, making it a great flour replacement for cakes, bread, and pudding.
It’s also used as a sauce and soup thickener due to its lack of flavor.
This flour is easy on the stomach and a good option for those with digestive problems like Irritable Bowel Syndrome (IBS).
Amaranth Flour
Amaranth is a type of flowering grain plant which has multiple health benefits for you to enjoy.
It can help decrease cholesterol, provide antitumor properties, improve your immune system, and aid in lowering blood pressure.
The flour has a soft texture with a slightly grainy feel and looks off-white. The taste is a mixture of nutty, sweet, and earthy, and it can make your recipes sticky and dense.
Due to this, it works well in pancakes and muffins.
In addition to savory foods, I also use amaranth flour as a thickening agent in soups.
Its texture is perfect for making flatbreads like tortillas as well.
Arrowroot Flour
Arrowroot flour is made from the starch of the arrowroot plant that typically grows in tropical climates.
Its texture is very fine and soft, similar to regular flour, and it’s usually bright white.
The flour is allergy-friendly and has close to no taste. So it won’t change the taste of your recipes.
Since arrowroot flour doesn’t provide significant thickening power on its own, you might need to combine it with other flour options.
Besides baked goods like cakes, I use this flour in fruit pie fillings.
This starchy flour is also light on the stomach, making it a good fit for children or older people.
Brown Rice Flour
Brown rice flour has a soft, sandy texture with tiny grains, usually light brown in color.
While white rice flour is flavorless, this flour has a mild nuttiness, which is the perfect addition to baking recipes.
I love using this gluten free flour in bread, pancakes, and as a breadcrumb to coat things.
It also has high amounts of fiber and other healthy vitamins, making it a nutritious alternative to regular flour.
Quinoa Flour
Quinoa flour is made by grinding up quinoa seeds and flakes. Quinoa is known for its high protein, fiber, and minerals, making it a healthy flour option.
Since quinoa is a seed, this flour is also great for those looking for a grain-free option.
The texture of this flour is soft yet slightly gritty due to its use of seeds.
Its color can range anywhere from white to yellow or orange, depending on the type of quinoa.
It tastes a little grassy and sometimes bitter, so I like using it in pie crusts and pizza bases.
Tiger Nut Flour
Unlike the name suggests, tiger nut flour is made from tubers of the yellow nutsedge plant, not nuts.
The flour has a sandy texture and is usually off-white or cream-colored.
The taste is mild, but you might notice hints of earthiness, sweetness, and nuttiness. Due to its taste and texture, I love using tiger nut flour in pizza dough and bread.
It can also make an excellent binder for plant-based meatballs and burgers.
It’s also rich in several nutrients, such as unsaturated fats, proteins, and healthy minerals.
