Wheat flour is an essential ingredient in most baked goods. It’s the main source of protein, fiber, and carbohydrates for the yeast to feed on and grow. But it’s not for everyone!
If you can’t eat wheat or are allergic to it, what do you use instead? Here are some great substitutes that will give your baking a similar texture.
There are many options out there for replacing your wheat flour in the best baking recipes. Think about trying coconut flour, rice flour, and almond flour, to name a few.
Wheat Flour Overview
Wheat flour is a powder made from ground grains of wheat. It’s used in many baked goods, including breads and pastries. If you have a gluten allergy or intolerance, you may find it difficult to find wheat flour substitutes that work well in your baking recipes.
Gluten is the protein found in wheat; it gives dough its elasticity and helps hold together baked goods like cookies or cakes. If you’re avoiding gluten for health reasons (or if someone who eats your food has an allergy), then finding a substitute for this ingredient is important so that your recipe will turn out right!
What Can I Substitute Wheat Flour with in Baking?
The importance of wheat flour in baking recipes cannot be exaggerated. It’s responsible for the flavor, texture, and density of your baked goods. As such, it’s important to consider what your chosen substitute will contribute so it won’t change your recipe too much.
1. Brown Rice Flour
Brown rice flour is made from ground brown rice. It’s a great alternative to wheat flour, as it contains more fiber and protein than its wheat counterpart. Brown rice flour is also gluten-free, which makes it ideal for people who have Celiac disease or other food intolerances that require them to avoid gluten.
Brown rice flour can be used in baking in place of all-purpose white or whole wheat flour. When replacing 1 cup of traditional wheat flour with brown rice flour, use 3/4 cup plus 2 tablespoons (90 grams) of this alternative ingredient instead–this will result in a moister baked good than if you were using 100% white or whole wheat flour!
You’ll find that the bran and germ lend a nutty flavor to your baked goods much like whole wheat flour. It’s a good nutritional source of vitamins like niacin, thiamin, and B6.
2. Amaranth Flour
Amaranth flour is a gluten-free flour that can be used as a wheat flour substitute in baking. It has high levels of protein, fiber, iron, and calcium.
Amaranth flour works well with all types of baked goods including breads and muffins. If you want to give your gluten-free diet a try but don’t want to sacrifice taste or texture then this may be the best option for you!
You can get it in a whole grain or refined form. When using it as a wheat flour replacement, we recommend the refined form. It’s lighter in color and flavor and won’t change your recipe as much as the whole-grain version.
3. Millet Flour
This gluten-free flour is high in fiber and protein and has been gaining in popularity over the last few years. For those trying to lose weight or manage their blood sugar levels, millet flour is an excellent choice for a wheat flour substitute.
The mild, nutty flavor lends well to most recipes including bread, waffles, and pancakes.
4. Sorghum Flour
You’ll find this cereal grain grown in many parts of the world. As a flour, it’s very versatile and gluten-free.
As a nutritious alternative to wheat flour, sorghum flour is high in fiber and protein with a mild flavor that won’t affect the taste of your baked goods. Use it as a substitute in recipes that call for wheat flour, cornflour, or rice flour.
5. Spelt Flour
Spelt is a type of wheat that has a higher protein content than other types of wheat. It is also known as farro, an ancient grain and can be used in baking and soups.
Spelt flour has a nutty flavor that makes it ideal for baking breads, muffins, or cakes. It can be substituted with whole-wheat flour but it will give your baked goods more fiber and protein than regular white flour would provide them with if you use 1:1 ratio instead of 2:1 ratio as recommended by some recipes.
6. Teff Flour
This tiny grain grown in the Ethiopian highlands makes an excellent flour. It’s related to millet and carries many of the same nutritional boosts. The nutty flavor compares nicely to that of wheat and is accompanied by B vitamins, iron, high fiber, calcium, and protein.
You can even use teff flour from your local health food store to make flatbreads and pasta.
7. Buckwheat Flour
Buckwheat flour is a gluten-free alternative to wheat flour, made from the seeds of a plant called buckwheat. Buckwheat is high in protein and fiber, making it ideal for baking breads, muffins, and pancakes.
While it does contain gluten, this type of flour doesn’t contain any wheat — so if you’re looking for an alternative to traditional flours but don’t want to give up on baking entirely (or just want something different), buckwheat may be the choice for you!
Buckwheat has been used throughout history as an ingredient in many different cuisines around the world–including Japan’s “soba” noodles (buckwheat) and France’s traditional crêpes de blanc mangereaux (buckwheat).
In fact, some people even consider it more nutritious than other types of flours because they believe it can help prevent diabetes by lowering blood sugar levels while also providing key nutrients like iron & magnesium
8. Oat Flour
Oats have been around for a long time. The flour is made from grinding the oats into a fine powder, much like wheat.
It’s high in protein and fiber, while being low in carbohydrates, making it a good option if you’re looking to replace wheat flour in your baking recipes.
Oat flour is also gluten-free and has been shown to lower cholesterol levels when eaten regularly; it also contains antioxidants that may help reduce cancer risk or prevent heart disease. Its low glycemic index level is appealing to those trying to lose weight and regulate their blood sugar levels.
Just make sure you’re buying certified gluten-free oat flour. Some oat flours can be cross-contaminated with wheat flour. Depending on your sensitivity to gluten, this can cause problems.
9. Corn Flour
Made from ground corn, corn flour is often used in baked goods like cornbread and tortillas. You can find it in most grocery stores and will work as a wheat flour substitute in many recipes.
Corn flour is also high in fiber, B6, and iron.
10. Arrowroot Flour
This starchy and gluten-free flour is made from the roots of the arrowroot plant. It’s already a popular replacement flour in gluten-free recipes.
The flour has a mild flavor and nice powdery texture making it a great wheat flour substitute in baking recipes.
11. Quinoa Flour
Quinoa flour is a gluten-free alternative to wheat flour. It’s made from the seeds of a plant that’s related to spinach and beets, and it’s high in protein, iron, and fiber–all nutrients that are important for healthy baking.
Quinoa flour has that telltale nutty flavor, but the texture is a little gritty. You can use quinoa flour to make bread and muffins.
12. Coconut Flour
Coconut flour is a great substitute for wheat flour, but it’s not the best choice for everyone. Here are the pros and cons of using coconut flour:
- The high fiber content in coconut flour means that it will help keep you full longer than other flours would.
- Coconut flour is also high in protein and fat–two nutrients that are often lacking in our diets today. On top of that, coconut oil contains medium-chain triglycerides (MCTs), which have been shown to boost metabolism and help with weight loss efforts!
- The high levels of fat found in coconut oil can cause digestive issues for some people who are sensitive to high amounts of dietary fat or those who live with irritable bowel syndrome (IBS). If this sounds like you then stick with something else instead!
- It’s a great low-carbohydrate alternative
13. Almond Flour
Made from ground almonds, this gluten-free flour is high in fiber, healthy fats, and protein. Its nutty flavor lends well to baked goods and can make bread, cookies, and muffins.
The high fiber content is great for digestive health and it’s a good source of vital nutrients like vitamin E, manganese, phosphorus, magnesium, and potassium.
14. Potato Flour
Dried potatoes can be ground into a flour. Potato flour is a good gluten-free substitute for wheat flour. The sweeter taste and creamy texture doesn’t lend well to all recipes though. It does work well in bread recipes and pasta.
It comes in both white and yellow varieties so you have more options to match your recipe a little closer. Potatoes are a great source of potassium, fiber, and vitamin C.
Conclusion
Wheat flour is the most popular flour in the world, but it can cause some people to experience digestive issues.
If you’re looking for a wheat flour substitute that will work in your baking recipes, we recommend trying any one of these alternatives. They are all gluten-free and high in protein so they’ll give your body all the nutrients it needs while still tasting delicious!
