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.