Here are 15 gluten-free flour substitutes + delicious recipes to choose from. Fortunately, there are a variety of gluten-free flours on the market, each with a different taste, texture, and nutrient composition.
However, just because you’re living a gluten-free lifestyle doesn’t mean you have to give up on having fresh, homemade baked foods.
There are people who may have a diagnosed gluten sensitivity or a wheat allergy and may need to avoid gluten to prevent uncomfortable symptoms linked to gluten consumption.
Gluten-free flours make it a good choice for anybody with gluten sensitivities or celiac disease. Try out the recipes below and see what you like.
A great place to buy your gluten-free flours is Bob’s Red Mill. I love their flours.
Firstly, lets look at the grain flours.
#1. Amaranth flour
Amaranth flour is produced by grinding seeds from the amaranth plant into a fine powder. It has an earthy, nutty flavor and tends to take on the flavor of other ingredients.
It’s rich in fiber, protein, manganese, magnesium, phosphorus, iron, and selenium.
You can try: Herb and Garlic Amaranth Crackers
#2. Buckwheat flour
Buckwheat flour is ground from buckwheat which is actually an herb, better related to rhubarb. It has a nice nutty flavor.
It is high in fiber, protein, potassium, phosphorus, iron, and calcium. It’s also rich in magnesium.
You can try: Vegan Buckwheat Pancakes
#3. Millet flour
Millet flour is a powdery substance that is made from ground millet, a grain in the grass family that is grown as a crop in many parts of the world.
It is very nutritious. It’s rich in nutrients such as B vitamins, iron, antioxidants, magnesium, manganese, phosphorus, copper, zinc, and potassium.
#4. Oat flour
Oat flour is a whole-grain flour made from rolled oats. It’s gluten-free if you make it with certified gluten-free oats. Oat flour offers a mildly nutty flavor.
It’s also rich in nutrients such as manganese, phosphorous, copper, magnesium, chromium, and fiber.
You can try: Banana Oat Pancakes
#5. Quinoa flour
Quinoa flour is made by grinding quinoa seeds to a fine consistency. It can be made at home. It’s awesome for baking.
Similarly, it’s a great source of protein, fiber, iron, and unsaturated fats.
You can try: Crispy Quinoa Cakes
#6. Rice flour
Rice flour is a fine flour made from ground rice. It is available in white, which is made from polished white rice, and in brown, which is made from whole grain brown rice.
Most importantly, rice flour, especially the brown rice flour variety, is an excellent source of fiber.
You can try: Easy Rice Flour Bread – Gluten Free
#7. Sorghum flour
Sorghum flour is stone ground from 100% whole grain sorghum. It’s a gluten-free flour with a mild, sweet flavor and smooth texture.
It’s rich in vitamins and minerals like B vitamins, magnesium, potassium, phosphorus, iron, and zinc. It’s also an excellent source of fiber, antioxidants, and protein.
You can try: Sorghum Graham Crackers
#8. Teff flour
Teff is the smallest grain in the world. The grains are round and look similar to millet. Its ground into flour has an earthy, nutty flavor.
In addition, teff flour is a good source of copper, magnesium, potassium, phosphorus, manganese, zinc, selenium, and an excellent source of protein.
You can try: Teff Flour Pumpkin Bread
Secondly, lets look at the grain-free flours.
#9. Almond flour
Almond flour is made from ground, blanched almonds, which means the skin has been removed. It’s a nutritious replacement for flours containing gluten and is used in a variety of baking recipes.
This type of flour is loaded with nutrients including magnesium, calcium, potassium, manganese, fiber, and protein.
You can try: Chocolate chip Cookies
#10. Chickpea flour
Chickpea flour is made from dried chickpeas and is also commonly known as garbanzo flour.
Above all, it is rich in vitamins, minerals and packed with fiber. Chickpeas contain antioxidants and may help fight free radicals.
You can try: Mini Chickpea Flour Frittatas
#11. Coconut flour
Coconut flour is made from dried, ground coconut meat, coconut flour is a natural by-product of coconut milk production. It has a subtle taste and smell of coconut, but it’s mild enough to blend with other flavors without overpowering them.
Coconut flour is high in fiber and is a good source of protein, potassium, and iron.
You can try: Coconut Flour Cookies
#12. Lentil flour
Lentil flour is the fine powder obtained from milling lentil grains. It can be made from several varieties such as red, green, brown, or yellow, and is often used in gluten-free products.
It contains folate, iron, potassium, protein, and fiber.
You can try: Vegan Red Lentil Flatbread
Thirdly, lets look at starches.
#13. Arrowroot flour
Arrowroot flour is made from a starchy substance extracted from a tropical plant known as Maranta arundinacea. It’s a versatile flour and can be used as a thickener.
It contains a significant amount of protein and several minerals.
You can try: Paleo Tortilla Recipe
#14. Tapioca flour
Tapioca is a popular, gluten-free flour made from the starch of cassava root.
It has a reputation for being gentle on the stomach. Many people find it easier to digest than flours made from grains or nuts.
You can try: Easy Vegan Cheese Sauce
#15. Potato starch
Potato starch is a native starch extracted by crushing potatoes.
Furthermore, it is pure starch extracted from potatoes while potato flour is made by cooking, drying, and grinding whole, peeled potatoes to a fine, off-white powder.
It is used to replace cornstarch in most baking recipes.
You can try: Fluffy Gluten-Free Naan
In conclusion, there are many alternatives to regular or wheat flour. As you begin working with gluten-free flours, give yourself time to experiment.
Try online recipes and see what yields the best results for you.
In addition, to avoid having your flours go rancid, buy in small amounts and store them in your pantry. If you buy in bulk, keep them in the freezer.
Furthermore, if you are looking to learn how to cook and bake healthier gluten-free meals, with real whole foods, check out the online cooking course from Meghan Telpner, Academy of Culinary Nutrition.
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