Today, there’s a growing interest in alternative flours as more people seek a better lifestyle.
If you’re a bakery owner, putting healthy baked goods on the menu can increase your sales. Many flour alternatives can elevate your baked goods through flavor.
In this article, I delve into flour alternatives for people with dietary restrictions or health goals. Reduce gluten and increase your fiber intake with these easy-to-find ingredients.
7 Healthy Alternatives to Flour
Are you ready to start baking healthy desserts? Here are seven flour alternatives to try!
1 – Almond Flour
Almond flour is a fine powder from ground whole almonds. You can make it with a food processor or buy it directly from a store.
What makes almond flour a suitable replacement for wheat flour is its high protein content. A fourth of a cup contains seven grams of protein and three grams of fiber.
Almond flour is high in antioxidants, vitamins, and minerals. It can improve your heart health, control diabetes, and lower your risk of cognitive diseases!
You may use almond flour instead of all-purpose flour in butter cookies, pie crusts, and chicken breading.
2 – Coconut Flour
Coconut flour is a high-fiber, protein-rich ingredient that improves blood sugar and digestion. It’s a popular substitute because it’s gluten-free and paleo-friendly.
Manufacturers make coconut flour by separating the coconut oil and milk from the meat. The remaining flesh gets dried and ground into a fine powder.
When you bake desserts with coconut flour, pay attention to the ratio. Because of its high absorbency, ¼ to ⅓ cup of coconut flour is enough to replace a cup of flour.
You can use coconut flour for cupcakes, cookies, and gluten-free bread!
3 – Oat Flour
Oats are one of the healthiest grains in the world. They‘re high in manganese, magnesium, iron, and zinc.
Moreover, oats have a ton of fiber and antioxidants. Studies show that oats can lower cholesterol, help you lose weight, and control your blood sugar.
In desserts, oat flour can produce light and fluffy muffins, pancakes, and brownies. Oats retain liquid well, so they can keep desserts moist.
However, you must use less oat flour to achieve the same texture. Around ¾ cup of oat flour is equivalent to a cup of all-purpose flour.
4 – Arrowroot Flour
Arrowroot is a starchy tropical crop that has a low glycemic index. It’s similar to a large potato but with more health benefits!
Arrowroot flour has a high potassium content, making it ideal for people with diabetes. It’s also a home remedy for people experiencing digestive issues.
You can use arrowroot flour in place of all-purpose flour in sauce applications. One part of arrowroot flour is equal to two parts of all-purpose flour.
Arrowroot has a strong thickening power for puddings and pie fillings. You can make crunchy butter cookies with it as well.
5 – Sorghum Flour
Sorghum flour is a smooth, gluten-free flour from the sorghum grain. It’s an ingredient you’d find in Indian flatbread.
This flour is a healthy alternative to wheat flour because of its mild flavor. Sorghum is slightly sweet and may be mixed into waffles, muffins, cookies, and cakes.
When using sorghum flour, make sure to only use it for 25% of the recipe. You should combine it with rice flour or potato starch to avoid a dry mouth feel.
You should try sorghum flour for its minerals, fiber, protein, and antioxidants. It has anti-inflammatory and anti-cancer effects, making it a sought-after health food!
6 – Buckwheat Flour
Despite its name, buckwheat isn’t related to wheat at all. Instead, the buckwheat seeds are a pseudo cereal like quinoa.
Buckwheat flour is a nutritious and versatile ingredient. Its chocolatey and walnut-like flavor means you can add it to cookies, brownies, crepes, and puddings.
You may swap 15% to 25% of your wheat flour for buckwheat in yeast bread recipes. Meanwhile, you may substitute all the wheat flour for buckwheat in recipes that don’t need gluten.
This flour alternative can help you maintain regular bowel movements due to its fiber content. It also prevents heart diseases by lowering your cholesterol and glucose levels!
7 – Chickpea Flour
Chickpea flour is your best bet if you’re baking a savory dish like quiches and flatbreads. Chickpea flour is a fine gluten-free powder made from pulverized garbanzo beans.
Garbanzo beans are high in calcium, giving you stronger bones. Plus, they have choline, which boosts mood, muscle control, and brain activity.
In short, chickpea treats will literally boost your mental health!
You can substitute a cup of white flour for ¾ cup of chickpea flour for the best results.
Final Thoughts
Today, baked goods don’t have to be high-calorie and loaded with sugar.
Healthier options for wheat, like almond, coconut, and oat are available. You can use these alternatives to add nutrients to your favorite dishes.
Check out our website to learn more about flour alternatives and baking!
Sarah is the founder of Baking Kneads, LLC, a blog sharing guides, tips, and recipes for those learning how to bake. Growing up as the daughter of a baker, she spent much of her childhood learning the basics in a local bakery.