From gluten to nut allergies flour just isn’t flour anymore. Gluten and nut allergic reactions can range from mild to severe in a matter of minutes. So ensuring the safety of ingredients as fundamental as flour is crucial.
Yet, you now have so many options that knowing what to choose can be overwhelming. If you are plagued with allergies you almost need an alternative flour guide, especially when it comes to baking. Luckily, there are now a bunch of safe flour alternatives to choose from including:
Rice Flour
Rice flour is made from finely milled rice. It’s gluten-free, which has made it a popular substitute for all-purpose flour for those with gluten sensitivities. The most standout feature of rice flour is it’s use as a thickening agent as it performs impressively in inhibiting liquid separation. Hence, rice flour is often used in sauces as well as in recipes that are refrigerated or frozen. In this way rice flour is quite similar to corn starch making it a really versatile option.
Chickpea Flour
Chickpea flour is stone ground from rich and hearty whole garbanzo beans. It is abundantly rich in fiber, is a great source of protein and is gluten free. Besides that, I must say that chickpea flour is easily one of my all time favorites. Reason being, it is one of the most versatile flours. With it’s naturally dense, sticky texture chickpea flour makes a fantastic binder for baking. It also performs well in dishes that need a little extra stability. Chickpea flour also makes for the most perfectly, crispy, light, tempura-like textured batter when frying. A small amount of chickpea flour paste will help keep spices coated and bound to most anything.
Buckwheat Flour
Contrary to the name, buckwheat flour is not wheat. It is a plant cultivated for its grain-like seeds making it a pseudocereal, not a grain. It’s the perfect alternative to wheat flour and a good source of protein and minerals. It has an assertive flavor and nutty aftertaste. Best of all, it performs wonderfully in dishes like soba noodles, blinis, crepes and pancakes.
Amaranth Flour
Amaranth flour is finely textured with an earthy, nutty flavor. It is made from milling the seeds of the amaranth plant. High in protein, calcium, iron, and fiber, amaranth flour is highly nutritional. Now while amaranth flour makes a lovely substitute it is typically not good as a standalone because on its own it cannot retain gas. As such, it needs to be paired with another flour. Nonetheless, there are a variety of recipes for which amaranth flour works well ranging from pasta to waffles.
Banana Flour
Banana flour is a powder traditionally made by milling dehydrated green bananas, resulting in a flour that has high levels of resistant starch. The result is a lovely substitute that you can use in all of your favorite baking recipes for the most delicious, fluffy baked goods. Even better, banana flour is low in calories and is gluten-free.
Coconut Flour
Coconut flour is produced from dried coconut meat, which is a byproduct of coconut milk production. It’s high in protein, fiber, and fat, which lends itself to producing very hearty, filling products. So when using coconut flour think pancakes and banana breads.
Millet Flour
With a protein structure that is very similar to wheat, made from stone ground hulled millet, this flour alternative boasts several noteworthy attributes. According to Healthline, millet provides more essential amino acids than most other cereals. Also, finger millet boasts the highest calcium content of all cereal grains, providing 13% of the DV per 1 cooked cup (100 grams). Even better, light in color and texture millet flour can be substituted 100% for regular flour. Plus, it adds a slightly sweet, corn-like flavor.
Oat Flour
Oat flour also has a 1:1 ratio for regular flour, making it one of the best gluten-free flours available. As the name implies, oat flour is simply made by grinding up oats. In fact oat flour is so easy to make that you may even be able to do it at home. Besides being extra convenient, oat flour is a great source of protein and fiber.
Quinoa Flour
Quinoa is most notable as being a complete protein, meaning it has all of the essential amino acids. So quinoa flour is an excellent flour substitute that adds healthy and filling protein to your baked goods. Quinoa flour is made from stone ground whole grain quinoa. It has a pleasant nutty flavor and can usually be substituted 1:1 for regular flour in recipes. Also, like oat flour, quinoa flour is super easy to make at home.
Sorghum Flour
Also known as jowar flour, sorghum flour is stone ground from 100% whole grain sorghum. While it doesn’t do great as a 1:1 substitute, it is perfect for sweeter recipes. It has a light color and texture accompanied by a mild, sweet flavor. Sorghum is also a common ingredient in gluten-free beers.
Tapioca Flour
Tapioca flour is another very versatile gluten free flour. Also called tapioca starch, it is made by processing and drying the cassava root. This starchy, slightly sweet flour is a staple in gluten free baking. Best of all, tapioca flour is a fantastic thickening agent in soups, sauces and pie fillings. Also, recently tapioca flour was mentioned as a flour alternative for those on the paleo diet.
Teff Flour
Teff boasts huge nutritional benefits. It is an excellent source of iron, protein, calcium and fiber. Like quinoa and millet flour, teff flour is made from a similar seed. The process of grinding teff into flour offers a texture that is perfect for making sweet baked goods like pie crusts, cookies, and breads.
Suffice it to say that flour just isn’t flour anymore. With all the options that we have today, it’s a whole lot more than we could have ever imagined. It also makes for some fun, creative cooking.
What’s your go-to alternative flour?
