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Strength and Sunshine

Where Gluten-Free & Allergy-Friendly Food Is Healthy & Delicious

A Guide To Gluten-Free Flours + Homemade Oat Flour Recipe

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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!

A Guide To Gluten-Free Flours | Strength and Sunshine @RebeccaGF666 #glutenfree #tips #baking

So to start, let’s talk about the actual whole grain flours. These include:


Amaranth Flour

Brown Rice Flour

Buckwheat Flour

Corn Flour/Meal

Millet 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

Coconut Flour

Flax (Milled)

Hazelnut Flour/Meal

Hemp Seed Flour

Mesquite Flour

Peanut 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

Chickpea 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:

Apple Flour

Banana Flour

Cassava Flour

Carrot Flour

Plantain Flour

Potato Flour

Pumpkin Flour

Squash 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

Homemade Oat Flour | Strength and Sunshine @RebeccaGF666 #glutenfree #oats #homemade #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!

Homemade Oat Flour | Strength and Sunshine @RebeccaGF666 #glutenfree #oats #homemade #flour

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:

Anti-Grain Foods

Arrowhead Mills

Bob’s Red Mill

Gluten-Free Harvest

Protein Plus (Peanut Flour)

WEDO Gluten-Free

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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Comments

  7. 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!
    Brandi Clevinger recently posted…My Fibro JournalMy Profile

    Reply

  9. I have several friends that must eat gluten free. Great information here. Thank you for joining us at #purebloglove. ~Cydnee

    Reply

  14. 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.
    Marla recently posted…Real Food Fridays #74 – The Healthy, Good LifeMy Profile

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    • Haha 😉 You should make a bucket list and cross of each one. You know, make a recipe for each flour out there 😉

      Reply

    • 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!

      Reply

    • Any blend with buckwheat! It is such a wonderful earthy, soft, and beautifully toasted brown!

      Reply

  29. 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! 🙂
    Audrey @ Gluten-Free Vegan Love recently posted…Gluten-Free Vegan Blueberry Pie {Refined Sugar-Free}My Profile

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  31. 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. 🙂
    jess meddows recently posted…Glow Worm Tunnel NewnesMy Profile

    Reply

    • 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 😉

      Reply

  34. 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.
    Larissa recently posted…|design| “Be a little wild” free downloadMy Profile

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    • Everyone should use ALL these flours! Variety is key and super fun! There are so many options to play around with!

      Reply

    • Haha well almond and coconut are the stereotypical paleo-user flours 😉 Definitely branch out and be more creative!

      Reply

    • 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!

      Reply

  44. 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!

    Reply

  46. 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. 😛
    Farrah recently posted…Rebel Fish & ProYo TreatsMy Profile

    Reply

    • Flour possibilites are just endless! Who says when you’re GF you’re deprived! I think not!

      Reply

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Meet Rebecca

Hey friends! I’m Rebecca a healthy gluten-free & allergy-friendly food blogger, Celiac advocate, yogi, and college student! I have a strong passion for finding the beauty and happiness in life no matter what hurdles it throws at you.

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