Today I bring you a perfect little resource guide to gluten-free flours! I’d actually been meaning to write one up for awhile, and then Arman suggested it again to me the other day. There are just so many gluten-free flours, meals, and starches out there, that a newbie may feel a bit overwhelmed when it comes time to get cooking or baking. Some flours just work better for certain types of recipes than others and many need to be combined with others as they do not contain the same properties as your standard gluten varieties. Once you start experimenting and finding witch combos and flavors you love best, you’ll become a pro at whipping up the perfect gluten-free pancakes or muffins!
So to start, let’s talk about the actual whole grain flours. These include:
Amaranth Flour
Brown Rice Flour
Oat Flour* (see below for how-to)
Quinoa Flour
Sorghum Flour
Sweet Rice Flour
Teff Flour
White Rice Flour
The top 5 easiest flours to work with are brown rice, white or sweet rice, sorghum, oat, and buckwheat. When starting out on your gluten-free flour journey, get used to these guys first. These can be called “base flours” and can be used in large proportions. They all have either a neutral taste or a bit more earthy like buckwheat (my favorite flour). The other whole grain flours are great as well in all baking. Quinoa flour has a very distinct taste and corn meal can give a nice texture to anything. The number one rule is to play around with combinations of these flours to find what you like best flavor wise for a great go-to mix to always have on hand.
Next are nut and seed flours or meals:
Almond Flour/Meal
Cashew Flour/Meal
Chestnut Flour
Chia Flour
Flax (Milled)
Hazelnut Flour/Meal
Hemp Seed Flour
Mesquite Flour
Sunflower Meal
Well there is so much to say about these flours and meals. First of all, you can make pretty much any nut or seed into a flour or meal. They also all have unique qualities. Take coconut flour for instance. This feisty flour needs a lot of moisture and binding to be successful in a recipe. Meaning you should either use only 1 or two tablespoons for every half cup of flour, or majorly play around with liquid ratios and binding ingredients. Nut and seed meals are great powerhouses for adding nutrients and texture big time. They are easier to work with when adding to a recipe, but usually require more liquid as well. When you keep them as more of a meal, they are great for breading! (Note: I like to store these flours in the fridge to keep from going rancid).
Next we also have bean and legume flours:
Black Bean Flour
Fava Bean Flour
Garfava Flour
Green (or Yellow) Pea Flour
Soy Flour ( <– I’m allergic)
Bean and legume flours are a great way to amp up the protein in baked goods. They make great flatbreads, pancakes, and even things like vegan omelets and scrambles. However, these flours are heavier and dense. They work best when combined with other whole grain flours. (Note: I like to store these flours in the fridge to keep from going rancid).
There are also numerous starches to name:
Arrowroot Flour
Cornstarch
Potato Starch
Tapioca Flour/Starch
Starches are tasteless and used to lighten up and give texture to gluten-free baked goods. (They are also great to use as thickeners for sauces). The only time I really use starch is if I am baking breads or something that needs to be light but moist. Each starch has different characteristics though. Potato starch won’t brown as well as say tapioca. So it’s best to play around and even combine starches together to get best results.
Last but certainly not least, we have some amazing vegetable and fruit flours now on the market:
Cassava Flour
Carrot Flour
Plantain Flour
Potato Flour
Pumpkin Flour
Sweet Potato Flour
Add these types of flours in small amounts to baked goods. If a recipe calls for a cup of all-purpose, start by replacing only 1/4 cup of a vegetable or fruit flour. You may need to add extra liquid when working with these. I know for banana flour, I always have to add a lot more liquid than if I was using only a whole grain flour.
Some other baking things to note:
All Purpose Flour: My favorite all-purpose pre-made flour is Bob’s Red Mill. It’s simple, easy to use, and has never failed me.
A great formula for making an all-purpose gluten-free flour mix is: 3 cups of whole grain + 2 cups starch + 1 cup of other flour(s) + 1 tablespoon of baking powder.
Baking Powder: Essential for leavening, it is just a combo of baking soda and starch. Use it when making your own mixes.
Baking Soda: This will help things to rise as it is an acid and causes the “bubble” effect in baked goods. (Too much can cause things to be bitter and “fall”.)
Cocoa Powder: I use this a lot for pancakes and baked goods. It is safe to add to any gluten-free flour or mix.
Guar Gum: See Xantham Gum.
Protein Powders (Plant-Based): These can be used in place of small about of flour. Say you need 1/2 of flour, you can safety replace 2 tablespoons with protein powder.
Xantham Gum: Gums give a chewiness and elasticity to baked goods, however, for the most part they are not needed.
(Here’s the info for substituting milk and eggs in recipes as well!)
Now, a note on oats. If you buy pre-ground oat flour, make sure it is made from certified gluten-free oats. But I think the easiest and most cost effective way to obtain some great oat flour is to just make it yourself! When I stock up on oats, I order bulk Gluten-Free Rolled Oats from Gluten-Free Harvest or get the big bags at Trader Joe’s. Then, as needed, I grind these oats into flour and keep the flour in a glass jar for use. All you do it…
Homemade Oat Flour
Ingredients: (makes about 3 cups of flour)
+ 4 Cups Gluten-Free Rolled Oats
+ A Food Processor of High-Powered Blender
Directions:
+ Pour the oats into your appliance of choice. Pulse and blend until you get a fine flour. Store in an airtight container in a dark, cool, dry place. Done!
I know, you’re crazy impressed by that one 😉 But it’s so easy, cheap, and you know you are getting safe oat flour and just the amounts you need! Of course you can make all you own flours. You can buy a grain mill
or even some great blenders
are specially designed to mill grains. This can be helpful if you do a lot of baking or if you don’t want to always be buying tons of different flours, when sometimes you only need a bit.
Here are my trusted and favorite gluten-free flour brands you can order online or in the store:
Protein Plus (Peanut Flour)
So tell me:
+ What is your favorite gluten-free flour? BUCKWHEAT!
+ What gluten-free flour(s) would you like to try?
*Recipe linking up for the week! Allergy Free Wednesdays, #RecipeFridays, #RecipeOfTheWeek, Gluten-Free Wednesdays, Real Food Friday, Gluten-Free Fridays, Tasty Tuesdays, Savoring Saturdays, Healthy Vegan Fridays, Real Food Recipe Roundup, Tasty Tuesdays, Lena’s Tasty Tuesdays!*
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Georgia | Gluten-Free
We aren’t gluten-free, but I love foods without gluten. I don’t know there’s just something with it that makes me crave for them. Maybe, I can use this kind of flour if I will make a pizza crust.
Rebecca @ Strength and Sunshine
Sure.
Joy @ Joy Love Food
Great guide! There are so many wonderful options these days. Thanks for sharing at What’d You Do This Weekend? I hope you’ll join us again this Monday morning 🙂
Rebecca @ Strength and Sunshine
There are! Thanks Joy!
Raia
I love making my own flours in the blender. It’s much cheaper to buy oats and rice and grind them yourself! Thanks for sharing this at Savoring Saturdays, Rebecca!
Rebecca @ Strength and Sunshine
Not only is it cheaper, but it is also much more FUN! Haha!
Raia
Agreed. 😉 My 2-year old thinks it’s especially fun. Haha. 🙂
Rachel
I had no idea there were so many options for gluten free. I love coconut flour and corn meal. Definitely pinning as my new check off list! Thanks for sharing on Merry Monday.
Rebecca @ Strength and Sunshine
Woohoo! Well get baking with them all now!
Nicole @Little Blog on the Homestead
This is great information! I’m wanting to start trying out new flours. Thanks for sharing it at the Homestead Blog Hop, hope we see you again this week!
Rebecca @ Strength and Sunshine
Great! Glad this could spark some inspiration!
Sharon Rowe
Wow such an interesting post, I never knew the differences with all these flours! Thank you for sharing on Monday Madness:)
Rebecca @ Strength and Sunshine
There are so many!
Brandi Clevinger
I need to make my own flour because I am sensitive to the all purpose flour from the store. My body pains flare when I eat a lot of flour based products, so I try to avoid them when I can. I hope this homemade recipe reduces flares, but allows me to eat more of what I like.
Thanks for sharing at Inspire Me Mondays!
Rebecca @ Strength and Sunshine
Well, it must be the type of flour you are using. Flour isn’t one thing, haha!
Ashley Egan
This is a wonderful guide, I have played around with cutting out gluten, but have never seen something so comprehensive, I’d never heard of vegetable flour! Thank you for posting it and thank you for linking up with us at our Awesome Life Friday Post!
Rebecca @ Strength and Sunshine
Well I hope this gets you trying new flours!
Cydnee
I have several friends that must eat gluten free. Great information here. Thank you for joining us at #purebloglove. ~Cydnee
Rebecca @ Strength and Sunshine
Thank you!
Deborah Davis
Hi Rebecca,
With so many new gluten free products on the market it can be a bit confusing! Thank you so much for sharing this healthy and valuable guide to gluten free flours with us at the Healthy, Happy, Green and Natural Party Blog Hop. I’m pinning and sharing!
Rebecca @ Strength and Sunshine
Well now you don’t need pre-made products!
Francesca
Great post…extremely helpful. Thanks, girl!
Rebecca @ Strength and Sunshine
Thank YOU 🙂
Jenny
I think I am starting to have some sort of sensitivity issue to gluten and possibly milk? I’m saving this to come back and read.
Rebecca @ Strength and Sunshine
I hope it can help in any way!
Georgie
Wow! This is so helpful Rebecca – I’m not super familiar with a lot of gluten-free flours so this is such a handy guide. Thanks for putting all the time into researching and putting it all out there for novice healthy bakers such as myself <3
Rebecca @ Strength and Sunshine
Thank you! Now it’s time for you to get baking and experimenting!
Marla
Hi Rebecca.
Great information in this article. It takes time to learn what flours work with different dishes. I have to go grain and nut free so it eliminates many of the flours. The veggie flours are great but are very hard to find at this point. I hope they become more readily available soon. Thanks for sharing on Real Food Fridays. Twitted & Pinned.
Rebecca @ Strength and Sunshine
I hope they do too! They are so great!
Honest mum
Wow I am impressed, love your foodie posts and this one is so useful! Thanks for linking up to #tastytuesdays
Rebecca @ Strength and Sunshine
Thank you!
Stephanie
So interesting! Thank you so much for linking up at Tasty Tuesday! Your recipe has been pinned to the Tasty Tuesday Pinterest board! Please join us again this week!
Rebecca @ Strength and Sunshine
Thanks!
Ali the Skinny GF Chef
I love them all! Just starting to play with plantains and chesnut flour. So many fun options these days.
Rebecca @ Strength and Sunshine
Right? We are NOT restricted what so ever!
RFC
<—Had no idea there were so many "flour" options. My kitchen skills…ugh. Working on it, I swear!
Rebecca @ Strength and Sunshine
It is all a fun experiment 😉
Jessica @ kiwiyogirunner
This is so awesome! A lovely succinct guide to all the flours I have always been too intimidated to use 🙂 thank you!!
Rebecca @ Strength and Sunshine
Get out there are try them!
Arman @ thebigmansworld
You, my friend, are amazing. Thank you SO much for compiling this- You’ve given me confidence to try out some other blends (although oat, coconut and almond will be my babies!).
Stumbling this!
Rebecca @ Strength and Sunshine
Haha 😉 You should make a bucket list and cross of each one. You know, make a recipe for each flour out there 😉
Christine @ Love, Life, Surf
Wow Rebecca! There is so much great information here. There are so many flours out there. I’ve experimented with a few but there are so many to try!
Rebecca @ Strength and Sunshine
I still have tons to work with too! Thanks Christine!
lindsay
love all your suggestions! i really need to try them in omelets (eggless)!
Rebecca @ Strength and Sunshine
Chickpea omelets rocks!
eat good 4 life
Such a practical post. Oat, coconut and almond flour are my ultimate favorite gluten free flours to work with. I love them for baking!
Rebecca @ Strength and Sunshine
I am not a big fan of the nut flours myself! But give me anything and I will try!
Patty @ Reach Your Peak
Great info on all the different types of flours. I’ve only really used almond flour and coconut flour…perhaps I need to experiment more! I should bake more and make more protein pancakes etc. but I’m just too lazy most of the time 😛
Rebecca @ Strength and Sunshine
Once you get started playimg around with flours, you will get addiected 😉 But totally try buckwheat flour if you never have! THE best…..especially for pancakes…..haha!
rachel
Great round up! This is so full of information! I had no idea!! Thank you for sharing. 🙂
Rebecca @ Strength and Sunshine
Thanks for reading Rachel!
Jennifer @ A Hungry Runner
I’m still learning about all the GF flour options. This is so handy! Do you make your own breads? What flour is your favorite for that?
Rebecca @ Strength and Sunshine
Any blend with buckwheat! It is such a wonderful earthy, soft, and beautifully toasted brown!
Jessica @ Nutritioulicious
What a fabulous resource! I don’t do a lot of baking, especially not gluten free, but I have done some more recently for family members and friends who have gone GF. I will be referencing this often and sharing it as well!
Rebecca @ Strength and Sunshine
Thank you Jessica! Hope it’s useful somehow!
Michelle ~ My Gluten-free Kitchen
What a helpful guide, Rebecca! Thanks for taking the time to put this together!
Rebecca @ Strength and Sunshine
Thanks Michelle! 🙂
Audrey @ Gluten-Free Vegan Love
Great write-up! I’m really impressed {more like intrigued!} with your fruit and veggie flour section — I must admit I haven’t tried any of those yet {well, I’ve used powdered bananas as a sweetener but didn’t think of them as a flour until now…} — they all sound really interesting. Thanks for pointing those uncommon, delicious-sounding options out there! 🙂
Rebecca @ Strength and Sunshine
I know you would whip up some awesome baked goods with some of those flours! 😉
Alex Caspero MA,RD (@delishknowledge)
This roundup is GREAT! Thanks so much for putting this together! While I use GF flours some of the time, I am trying to experiment more and more. Awesome!
Rebecca @ Strength and Sunshine
There are so MANY to experiment with! But it is all so fun as each one is so unique!
jess meddows
I have to admit, I just use buckwheat flour for EVERYTHING. We move so much (we’ve lived in about 7-8 places in 2.5 years, across Canada, America & Thailand) that I have to keep my kitchen wares to a minimum these days, and I just kinda settled on buckwheat! That being said, it’s so diverse and easy to use. 🙂
Rebecca @ Strength and Sunshine
That’s okay 😉 Buckwheat really is the best! If I had to choose one flour for the rest of my life, it would be buckwheat 😉
evi@thehealthycook
hi Rebecca!!
thank you for this wonderful guide!! it is such a helpful tool!!
Rebecca @ Strength and Sunshine
Thanks! So happy to hear it’s useful!
Trish
Great list! I have been struggling off and on with going gluten free for health reasons and the baking part always gets me! Thanks for sharing!
Trish
http://www.thetrishlist.com
Rebecca @ Strength and Sunshine
I hope this can help you then! Have fun and experiment!
Larissa
Wow! I had no idea there were so many options. The formula for all-purpose gluten-free flour is a great tip! We aren’t gluten free, but I stick with organic wheat or whole-wheat flours and bake my own bread (so no added sugars and preservatives). We do have some gluten free friends and family members, though, so this is a great guide when I need to accommodate that.
Rebecca @ Strength and Sunshine
Everyone should use ALL these flours! Variety is key and super fun! There are so many options to play around with!
Cassie
This is such a great list! I want to try all those veggies flours! I think my fave flour is brown rice or chickpea flour 🙂
Rebecca @ Strength and Sunshine
Two great flours!
Annmarie
What a great guide! Pinning this to reference for later 🙂
Rebecca @ Strength and Sunshine
Thank you!
Anna | richaskings
Almond and coconut are my favorites! Great post! Bookmarking for future reference. 🙂
Rebecca @ Strength and Sunshine
Thanks Anna!
Lisa @ RunWiki
I use a lot of Brown Rice Flour, but I’d really like to try and make my own oat. I love the flavor of oats, I think it would give a nice nutty taste.
Rebecca @ Strength and Sunshine
Oat is so mild! It is such a great base flour!
GiGi Eats
Coconut flour shall ALWAYS be my favorite – however I just got some tapicoa flour in the mail, so we shall see! Watch your back coconut! ha ha!
Rebecca @ Strength and Sunshine
Haha, well coconut is a lot more “nutritious” so it has tapioca beat there!
Michele @ paleorunningmomma
Such a great comprehensive resource Rebecca! Once I discovered arrowroot and tapioca for muffins/pancakes it was a lightbulb moment! I use mainly almond and coconut flour but using your guide I’d love to branch out.
Rebecca @ Strength and Sunshine
Haha well almond and coconut are the stereotypical paleo-user flours 😉 Definitely branch out and be more creative!
Linda @ Veganosity
This is so comprehensive and informative. Thank you Rebecca! And thank you for introducing us to Arman and his awesome blog. 🙂
Rebecca @ Strength and Sunshine
Haha, so welcome! I just tried to cover the basics!
Hannah @CleanEatingVeggieGirl
I love baking with buckwheat flour! I still cannot believe how many fruit and veggie flours there are now. I REALLY need to try some!
Rebecca @ Strength and Sunshine
Buckwheat is the king of flours! I LOVE it so so so much!
Yes! It is just so awesome how flour can be made from anything now-a-days!
Mlle Parker
Great post..I would love to try the Almond Flour/Meal. Thanks for the breakdown. This is so helpful!
http://www.mlleparker.com
Rebecca @ Strength and Sunshine
Thanks Mlle!
Jen
Well I just learned a lot! I had no idea there were so many options or that making oat flour was so darn easy. I am pinning this to my Gluten Free board to experiment with some recipes for my niece, who has celiac. Thanks for sharing!
Rebecca @ Strength and Sunshine
Yay! I’m glad you learned a bit! Just the basics, but I hope it helps! 🙂
Emily @My Healthyish Life
SO helpful! I haven’t experimented much with different flours other than coconut and whatever the standard GF flour is. Buckwheat sounds interesting!
Rebecca @ Strength and Sunshine
Buckwheat is my staple! Always have it on hand!
Farrah
Augh! There are so many of these (mainly all the whole grain ones) that I haven’t had a chance to try yet! (But hooray for oat flour! I almost always have oatmeal on hand, so that works out!)
I honestly had no idea there were so many different types, but I am most definitely gonna have to try out some/all of those vegetable + fruit flours! <3 Banana flour's the only one I've had thus far, and the recipes you've made with the squash and apple flour have me especially intrigued. 😛
Rebecca @ Strength and Sunshine
Flour possibilites are just endless! Who says when you’re GF you’re deprived! I think not!