Healthy Alternative Flours

To make healthier recipes that call for flour, choose more wholesome products. Here are some flour options, including gluten-free flours:

  • Whole wheat flour. Be sure to choose whole wheat flour, not wheat flour.

  • White whole wheat flour. This type of flour is made with white wheat berries and is more mild-tasting than regular whole wheat.

  • Spelt flour. This type of flour has fewer calories than wheat and is higher in protein. When using spelt flour, you don’t want to over-mix it because it will break down.

  • Brown rice flour. Especially good when combined with other flours, such as teff, buckwheat or sorghum. Has a slightly nutty flavor and can be used to thicken soups.

  • Coconut flour. This type of flour is high in fiber, low carb and a good source of protein. Recipes will likely need more liquid when using coconut flour but will require less sugar (or other sweetener) because coconut has a natural sweetness to it.

  • Soy flour. This type of flour has more protein and adds a subtle, nutty flavor to recipes. Can be used to thicken recipes.

  • Millet flour. This type of flour adds a subtle flavor and creamy color, plus added vitamins and minerals. It’s best used with a mix of other flours because it can be gritty.

  • Amaranth flour. This type of flour is high in protein.

  • Arrowroot flour. This type of flour is tasteless and good for thickening recipes.

  • Teff flour. This type of flour has more protein and more nutrients than wheat flour.

  • Buckwheat flour. An herbal plant.

  • Oat flour. When used in recipes, more liquid needs to be added.

  • Rye flour. This type of flour is darker than most other types of flour.

  • Banana flour. This type of flour can replace any plain or self-rising flour. It has a nutty taste.

  • Garbanzo bean / chickpea flour.

  • Tapioca flour. This type of flour adds a sweetness and chewiness to baking. It can also be used a thickener.

  • Almond flour. This type of flour is made from ground almonds.

  • Pumpkin seed meal. This flour alternative can be used to thicken soups and to add a nutty flavor to recipes.

  • Sesame seed meal. This flour alternative is made from ground sesame seeds.

  • Sunflower seed meal. This flour alternative is made from ground sunflower seeds.

  • Chia seed meal. This type of flour is made from ground chia seeds. When used in baking, liquid levels and cooking time may need to be increased.

  • Flax seed meal. This flour alternative is made from ground flax seeds.

  • Hemp flour. This type of flour is made from ground hemp seeds and has a mild, nutty flavor.

  • Quinoa flour. It is one of the most nutritious flours but should not be used alone. It has a light, nutty flavor.

  • Corn starch. This is a flour-like substance made from wheat or corn. It is used as a thickening agent.

  • Xanthan gum. This complex carb adds volume and viscosity in recipes, which usually comes from gluten. It is used as a thickener in salad dressings and other foods.