12 Gluten-Free Alternatives to Flour

Coconut Flour

Like almond flour, coconut flour is made from grinding defatted, dried coconut meat. According to Wikipedia, coconut flour has the highest content of fibre than any other flour; which a pretty good benefit.

Moreover, although it has a high fat content, coconut flour is low in carbohydrates, which again is worth taking note if you are following a low-carb diet. From experience, and I guess as expected, you should know that if you use coconut flour it does have quite a strong flavor.


Millet Flour 

Millet flour is made from grinding millet, a grain that is part of the grass family. Often used as animal feed, millet is also a favored cereal in various Asian and African countries. As millet is a whole grain, it offers a fair amount of nutritional value and is a good source of fibre, protein and iron.

Millet flour has a slightly sweet taste to it, which makes it ideal for baking though it is usually used along with another flour. Although millet flour is gluten-free, it’s not ideal as a low-carb option, since 50g of it contains around 37g of carbohydrates.

Similar flours to millet flour are sorghum and teff.


Lupin Flour

I’ve never actually heard of this flour before. Lupin flour is produced by milling leguminous lupin kernels. Lupin flour is a good alternative to flour as it is high in dietary fibre and protein, as well being low in carbs and fat.

As Lupin is from the same plant family as peanuts, you should avoid using if you have a nut allergy.


Potato Flour

Not to be confused with potato starch. Potato flour is made from ground dehydrated potatoes. It is a good source of vitamins, including vitamin B6 and Vitamin C; it is also high in dietary fibre.

Recipes with potato flour tend to combine it with other gluten-free flours, due to it’s slight ‘potatoey’ taste and its ability to hold water. It is a great flour for adding moisture to recipes.


Quinoa Flour 

Quinoa (pronounced keen wa) is a grain that has really made its way onto our plates. Quinoa is high in protein and nutrients. It is often used as a wheat-free alternative to starchy foods like rice and potatoes; quinoa also works well in salads.

The seeds of the quinoa plant are used to make flour, which has a nutty taste to it. It works great as an alternative to flour in both savoury and sweet dishes. You can even make your own quinoa flour from scratch, check out this video I found on YouTube.


Rice Flour

Rice flour is often used to make noodles and baby food. It is made from finely milling either brown or white rice. White rice flour, like any other white food product, lacks nutrient. However, it makes a good substitute for flour in bread and cakes.

Brown rice flour is the better variety, though a little heavier. As it is less refined than white flour, it contains a lot more nutrients. It also a good source of dietary fibre.


Final Thoughts…

As you can see, you have plenty of options if you are looking for a gluten-free alternative to flour. If you are following an eating plan, just keep in mind the nutritional info, which I’m sure you would do anyway.

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