If you’re gluten intolerant, chances are wheat free flours may be an answered prayer in many ways. Gluten is found in wheat, barley, and rye, along with foods that come from these grains such as couscous, wheat bran, freekah, barley malt, and malt extract. Instead of foregoing baked goods altogether, just try having some of these wheat free flours on hand. They’re all affordable (especially online) and all taste delicious. Baked muffins and cookies again? Yes please!
1. Coconut Flour
Coconut flour is grain-free, which makes it one of the most optimal wheat free flours to choose if you’re gluten intolerant. Some people don’t tolerate grains at all, which makes grain-free flours the best choice. Coconut flour is low in calories, high in fiber and protein, and overall very easy to bake with so long as you follow a recipe correctly. You only need half the amount of coconut flour that you do of regular flour due to the way it absorbs water so rapidly.
2. Almond Flour
Many Paleo fans out there love almond flour and it’s a great grain-free choice to choose if you want to forgo grains altogether. Almond flour is high in fat though, so it’s best to pair with another type of flour if your’e watching your weight or have trouble digesting high fat foods. Almond flour has a sweet flavor and overall hearty feel.
3. Buckwheat Flour
Buckwheat doesn't actually come from wheat but is intead the seed of a fruit, which makes it easy to digest. It’s also low in fat, high in fiber, and high in protein. Buckwheat flour is popular for goods like pancakes, muffins, and cookies since it’s easy to bake with and use in multiple recipes. You can buy it online or in stores.
4. Chia Flour
Chia flour is a favorite choice of mine because it’s high in fiber and low in calories. It also soaks up water well so you don’t need eggs at all. I especially love baking with chia flour, plain applesauce and bananas for egg and grain-free recipes. Chia flour has a nutty and grainy flavor much like wheat, though it’s completely gluten and grain free.
5. Oat Fiber
Oat fiber is by far my favorite grain-free and wheat free flour. Oat fiber is actually calorie-free, gluten-free, and higher in fiber than any other flour. Oat fiber is just the fiber from oats and contains no carbs outside of fiber, along with no calories. It has a creamy, nutty flavor and can be used to replace flour in any recipe you choose, cup for cup.
6. Cocoa Powder
Did you know you can use cocoa powder as a direct replacement for flour? It’s true! Cocoa powder is a fabulous wheat free flour to choose for items like cakes, brownies, and cookies or muffins. It absorbs water just like flour and is high in fiber so it aids as a natural binder. Cocoa powder and cacao powder (the raw form) are both high in antioxidants.
7. Flax Meal
Flax meal is a popular low-carb baking flour since it's rich in fiber and has a nutty and grainy flavor. It absorbs water very well so you can eliminate the eggs and use flax meal as a direct replacement for flour in any recipe.
Try using these grain-free, wheat free flours next time you head off on your next baking expedition, then report back to me and let me know how they worked for you. If you’d like to learn more about them, check out the sources below or feel free to leave a comment. Do you use any of these wheat free flours to bake with?