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Quick Guide to Flour Swaps

It’s no secret that gluten-free baking can be tricky.

All these random flours that aren’t actually flours?

Do you really need all of the exact types of flours the recipe calls for?

It’s confusing.

So here’s a quick guide to acceptable swaps that generally work.

*Note: Every recipe is different. Swap at your own taste bud risk.

Almond Flour

made from blanched almonds; lighter in color than almond meal

best to incorporate in portions (i.e. swap 1/2 flour for almond); some recipes can handle a 1:1 for wheat swap, but density will be effected

paleo / grain-free

Almond Meal

made from unpeeled / un-blanched almonds; more course than almond flour; could be subbed for almond flour with the understanding the texture will be different

tip: make your own by saving and dehydrating leftover almond pulp from homemade almond milk

paleo / grain-free

Amaranth

ancient grain from the same botanical family as wheat and rice; higher protein content

more dense than wheat, chickpea, and oat

not grain-free

Arrowroot

called flour and powder; made from plant roots

can be used in place of cornstarch as a thickener; works well in frying batter

paleo / grain-free

Brown Rice

avoid gritty texture by purchasing finely ground varieties

more dense than white rice flour; comparable to wheat and oat flours

not grain-free

Buckwheat

actually a fruit…!

more dense than wheat, chickpea, and oat; distinct brown color

not grain-free

Cassava

unprocessed cousin of tapioca starch, making it paleo

swap for starches in some recipes; potential to swap for rice and oat flours

paleo / grain-free

Chickpea

also called Garbanzo Flour; distinct flavor

fairly easily swapped for wheat, oat, and quinoa flours

not grain-free

Coconut

DOES NOT SWAP WELL

the most absorbent flour in existence; swap at your down risk

paleo / grain-free

Corn Flour

hearty and dense flour; be mindful of grind

potential to swap for wheat and oat if it suites the recipe

not grain-free

Corn Starch

starch from ground corn

primarily used as a thickening agent; can be swapped with arrowroot powder

not grain-free

Flaxmeal

ground flaxseeds; chock full of healthy omega-3 and fiber

swap in portions (i.e. 1/4 flour for flaxmeal) for most recipes; others may tolerate 1:1 swaps

paleo / grain-free

Oat

just ground oats; most wheat-like flavor

can swap for wheat, chickpea, and  flours

not grain-free

Potato Starch

different than potato flour; less dense

possibel to sub for arrowroot in certain recipes

paleo / grain-free

Quinoa

medium-density flour with a distinct flavor

swaps well for wheat, oat, and chickpea flours

not grain-free

Tapioca

also made from the cassava root, but bleached and processed

possible to sub for arrowroot and cassava

grain-free

White Rice

gritty texture – be sure to get finely ground; different than sweet rice flour

beneficial for fluffiness in baked goods; use in conjunction with oat, chickpea, or quinoa

not grain-free

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