15 gluten-free flour substitutes

Whether you have a gluten If you are sensitive or are baking for guests with celiac disease, replacing flour is the first step to eliminating gluten.

“Flour is the backbone of most baked goods, and it contributes to the development of gluten, a protein responsible for its pliability when you tear it into a loaf and its chewiness when you eat it,” said the developer. recipe and food writer said, Beth Lipton, author of NSOnernivor-ish.

But cutting out gluten isn’t always as easy as swapping out all four for another—especially if you want bread, cakes, and pastries. cookies for flavors like bread, cakes and cookies. “It’s one of the cornerstones of structure and texture, so any substitute will result in results that aren’t quite what you’re used to,” says Lipton.

While gluten-free baking can be tricky, that doesn’t mean you shouldn’t try: With patience, trial and error can help you get the results you want. And remember: If you try a new recipe you don’t love, you can always turn bread into French Toast or toast, cakes into cake balls, and cookies into crumbs.

Swap all-purpose flour for one gluten-free alternativee can be easier to cook: When ingredients include gravy, thick sauces, and bread ingredients like chicken and pork More substitutions may be allowed. Read on for gluten-free flour substitutes and what you need to know about them.

Gluten-free alternative flour

Gluten-Free Flour Blends

Lipton says gluten-free flour mixes include a blend of the ingredients listed below plus starch and binders — but they can vary greatly in taste and performance in different recipes. , Lipton, who has tested many varieties extensively and proven that the most expensive options are not always the best. “If you’re just embarking on a new experience, these powder mixes are a really good place to start,” says Lipton. “They’ve done the blending for you, which takes the pressure off of getting the proportions right.”


Made from yucca, this grain-free alternative most closely resembles all-purpose flour in texture and flavor, according to Lipton, who describes the taste as mild and almost flavorless with a very doughy texture. light. When swapping tapioca for all-purpose flour, you’ll need a little less because tapioca is more absorbent than all-purpose flour, and using too much can result in a thicker cake than the recipe suggests. While determining the exact ratio of tapioca starch, it may take some trial and error. Lipton recommends using a food scale instead of a measuring spoon to add more precision to your testing.

Related: 19 Low-Carb and Keto muffins

Almond powder

Although almond flour can substitute for all-purpose flour, think of it as a substitute rather than a straight substitute. “It works like flour, but not flour,” explains Lipton. She recommends using almond flour in Meatball either in bread or in baked goods that call for almond flour — think banana bread or cookies — because those recipes take the flavor of the almonds into account.

When using almond flour, try 3/4 cup of almond flour along with 1/4 cup of galangal or tapioca starch for skin lightening. Lipton likes to use 3/4 cup almond flour, 3 tablespoons starch, and 1 tablespoon collagen peptide, a protein that can create a more even texture and crumbs and remove the porosity of the almond flour. “But set yourself up for success by using a recipe that used almond flour in the first place,” she says.

Coconut powder

Made from ground coconut meat, coconut flour is highly absorbent and therefore can be difficult to use. “You can’t substitute for regular flour one by one,” Lipton warns. “It will require a lot of expertise in baking and patience for trial and error.”

The properties of this ingredient are so unique that many recipes for coconut flour only give one or two tablespoons. “For someone new to baking, it can be a mistake,” says Lipton. “But you are more likely to succeed if you choose a recipe that already exists.”


Because buckwheat has a distinct flavor and is heavier per cup than all-purpose flour, it’s not an ideal swap for flour. “You can trade some flour for buckwheat flour,” says Lipton. “But I’m not going to delete them all because you’re going to get a very heavy outcome.” If Lipton had to, she would use 3/4 cup tapioca and 1/4 cup buckwheat for each cup of all-purpose flour according to the recipe.

Related: Alternative breadcrumbs

Millet flour

This gluten-free whole grain flour offers a light, rich flavor. You can substitute up to 25% of the flour in your millet flour recipe Bob’s Red Mill, a millet flour producer. “I probably wouldn’t use it to bake anything but bread,” says Lipton.

Sorghum flour


Thanks to its mild flavor and smooth texture, you’ll often find sorghum mixed into a gluten-free flour mix that includes a binder like xanthan gum. Instead of wasting ingredients while you experiment and learn the ideal ratio in any recipe, try a commercially available gluten-free flour mix, recommends Lipton, who says that you can reserve better results.

Sweet rice flour

A great alternative to salmon, tempura and shrimp cakes, sweet rice flour is made from white glutinous rice and acts more like a starch than a flour. It can be used in place of breadcrumbs to bind and add texture to savory dishes. And as for the taste? “It’s like rice in flour,” says Lipton, who recommends mixing it with other flours when using it for baking because a one-to-one swap won’t work. Many commercial mixes contain a mixture of sweet rice flour, which is not really sweet, along with sorghum powder, xanthan gum, etc.

Related: 11 Sugar substitute for baked goods

Brown Rice Flour


Better than flour, brown rice flour can be used in gluten-free flour mixes for breads, cakes, etc. Unless you’re a chemist, it’s best to use a pre-mixed mix. when baked with brown rice flour.

Green bean powder


Made with powerful chickpeas, chickpea flour can be very heavy, Lipton warns. “Even combined, it wouldn’t be best for cakes or muffins because it makes the pies heavier,” she says. However, if you are going the saltier route, chickpea flour can be helpful. It’s perfect for Mediterranean flatbreads — don’t expect a chickpea flour pizza to look like a pizza. pies you know and love.

Black beans


Like flour, mixed black beans can add volume and structure to recipes like macaroons, Lipton says. But it can be difficult to mask the distinct flavors and requires some trial and error—good enough reason to stick with flour-free recipes that already use black beans as an ingredient.



Similar to cornstarch, galangal is a starch used to thicken sauces or fillings in place of flour, if you like. It’s gluten-free and grain-free, Lipton notes — and a great ingredient for paleo dieters to use when avoiding cornstarch.

Tapioca or starch


Extracted from the tapioca root, tapioca flour (aka tapioca starch) is similar to galangal and cornstarch in function: As a thickening agent that can be used to increase lightness and create texture. structure for baked goods when mixed with a combination of gluten-free ingredients. putty. Unlike alternatives used to thicken sauces and gravies in savory dishes, there is no need to heat tapioca.

Potato flour


Also found in gluten-free flour mixes, potato starch is a thickener, lighter than almond flour. It has a saltier taste than galangal, is even milder, and is therefore preferred by Lipton for most applications.

Related: The best egg substitutes



With a mild sweetness and more neutral flavor than say, buckwheat flour is a good substitute for flour in many cases. For those who are sensitive to gluten, it is important to purchase certified gluten-free oatmeal because these grains are often grown next to and contaminated by wheat in the field. You can also buy rolled oats that are certified gluten-free and mix them to make flour.

When swapping out oatmeal for the filling, add salt and seasonings to balance out the sweetness, and avoid using oatmeal instead to use all-purpose to thicken sauces. “The taste and consistency is going to be uncanny,” says Lipton.

For the right proportions in baking, Lipton wouldn’t recommend one-by-one. “It is better to start with the mix than to try to mix and match,” she says. “Baking is different from making a salad dressing in that you can go back and fix it.

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Caroline Bleakley

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