Alternative Flour

With so many choices out there, baking can be simple, healthy and delicious with these alternative flours.  Choose anywhere from chickpeas to garbanzo to coconut there are many different tastes and textures to choose from. Go Gluten-Free like a pro without sacrificing taste.

Best Alternative Flours

#1 Real Supplements Rated Best in 2020
BetterBody Foods Organic Coconut Flour 2.25 Pound Jar, Naturally Gluten-Free White Flour Alternative with a Slight Coconut Taste and Aroma, 23% Dietary Fiber per Serving
549 Reviews
BetterBody Foods Organic Coconut Flour 2.25 Pound Jar, Naturally Gluten-Free White Flour Alternative with a Slight Coconut Taste and Aroma, 23% Dietary Fiber per Serving
  • A BETTER CHOICE: Gluten-free and lightly textured, BetterBody Foods Organic Coconut Flour makes for a delicious alternative to standard grain-based flours. With 23% dietary fiber per serving, coconut flour is a great choice for low carb and paleo diets.
  • GO NUTS FOR COCONUT: Our Organic Coconut Flour is made from ground coconut, so it retains some beneficial coconut oil and doesn't promote digestive distress like white flour can. With a slight coconut flavor, it brightens any recipe with tropical flavor.
  • RETAKE YOUR BAKING: With a light coconut aroma and flavor, BetterBody Foods Organic Coconut Flour is ideal for baking moist and delicious muffins, quick breads and brownies. Try substituting it for 20%-100% of wheat flour in your favorite baking recipes.
  • HEALTHY + TASTY, SITTING IN A TREE: BetterBody Foods is committed to certified natural and organic foods made with natural ingredients you can pronounce. Gluten-free, dairy-free, soy-free, but not taste-free, because even healthy people have taste buds.
  • EDUCATE YOUR TASTEBUDS: BetterBody Foods products combine healthy ingredients with delicious flavor. Compare to products from Optimum Nutrition, BSN, Burt's Bees, Orgain, Vega, MuscleTech, Isopure, Muscle Milk, Six Star, Quest Protein, or Body Fortress.
#2 Real Supplements Rated Best in 2020
Livekuna Premium Organic Quinoa Flour - 100% Natural Non-GMO Quinoa Flour, Rich In Protein & Fiber - Gluten-Free All-Purpose Wheat Flour Alternative For Baking, Cooking, Keto & Paleo Diets, 32 oz
521 Reviews
Livekuna Premium Organic Quinoa Flour - 100% Natural Non-GMO Quinoa Flour, Rich In Protein & Fiber - Gluten-Free All-Purpose Wheat Flour Alternative For Baking, Cooking, Keto & Paleo Diets, 32 oz
  • GLUTEN FREE ALTERNATIVE FLOUR: You do not need to sacrifice flavor and texture to eat healthily. LiveKuna Quinoa Flour is the perfect substitute for wheat flour. Great for your digestion!
  • GREAT SOURCE OF MICRONUTRIENTS: Our Quinoa Flour contains fiber and protein. This flour is organic, gluten-free, non-GMO and Kosher so you can easily replace wheat flours while accommodating dietary needs!
  • VERSATILE WHEAT FLOUR SUBSTITUTE: LiveKuna quinoa flour is grinded from organic white quinoa directly from our fields in Ecuador. It can be used for beverages, baked goods, and dressings. Give a superfood boost to all kinds of recipes!
  • FLAVORFUL NATURAL RESISTANT STARCH: LiveKuna Organic Quinoa Flour is a good alternative to wheat-flour for people with celiac disease.
  • LIVEKUNA - PREMIUM QUALITY YOU CAN TRUST: Kuna means ‘to give’ in Quechua, an indigenous Andes language. True to our name, we at LiveKuna have made it our mission to provide you and your loved ones with a variety of top-quality, healthy superfoods and snacks of the highest nutritional value.
#3 Real Supplements Rated Best in 2020
Blue Lily Organics Green Banana Flour (16 oz) - 100% Organic USDA Certified, Gluten-free Superfood - Alternative to Wheat Flour - Promotes Healthy Colon, Nutritious & Delicious Vegan All Purpose Flour
332 Reviews
Blue Lily Organics Green Banana Flour (16 oz) - 100% Organic USDA Certified, Gluten-free Superfood - Alternative to Wheat Flour - Promotes Healthy Colon, Nutritious & Delicious Vegan All Purpose Flour
  • SUPERIOR QUALITY: Green Banana flour (Musa acuminata) is made by simply gathering green bananas before the sugar content has fully developed. It is a reach source of prebiotic fiber. Banana Flour lets you to use less flour than required in your recipes. It also has numerous health benefits. Supports weight management and ideal for healthy glycemic response.
  • SUPERB VERSTILIY: Maximize your nutrients by adding a spoon of green banana flour to your morning smoothie add some thickness to your soups, or alternatively you can use as a great flavor to natural homemade foods. One can use it as a substitute for any ordinary flour in pretty much anything. It has a nutty taste that does not affect the flavor of primary dish.
  • CERTIFIED ORGANIC: Blue Lily Organics Green Banana Flour is carefully harvested, dried, and ground into an extremely fine powder for easy mixing. Certified USDA Organic by CCOF. Non GMO and Gluten Free. No Preservatives, No fillers, No chemical additives.
  • OUR COMMITMENT: 30 DAY 100% MONEY BACK GUARANTEE. Blue Lily Organics is committed to producing the highest quality organic products using USDA certified organic herbs that are sustainably sourced and traded. Try our Green Banana Flour. If you do not like our product, we will simply issue refund request. No questions asked. That’s our iron clad guarantee.
#4 Real Supplements Rated Best in 2020
Think Eat Live SunFlour, Sunflower Seed Flour for Baking- Low Carb/3 Net Carbs, Gluten and Grain Free, Nut Free, Allergen Free- Keto, Paleo, Vegan & Diabetic Friendly with Natural Plant Protein (12oz)
711 Reviews
Think Eat Live SunFlour, Sunflower Seed Flour for Baking- Low Carb/3 Net Carbs, Gluten and Grain Free, Nut Free, Allergen Free- Keto, Paleo, Vegan & Diabetic Friendly with Natural Plant Protein (12oz)
  • NATURAL & DELICIOUS | Made in the USA from cold milled sunflower seeds and nothing else, SunFlour is a whole, natural flour free of top allergens and GMOs. Traditional wheat and gluten-free flours are very high in carbs and low in nutrition. SunFlour is a low-carb, high nutrition alternative that won't make you sacrifice texture or flavor! We pick the highest quality seeds so you get the best nutrition and taste and can enjoy your favorite foods again.
  • IDEAL FOR ALL DIETS | Low Carb, Keto, Paleo, Gluten Free, Grain Free, Nut Free, Vegan, Diabetic, and anyone wanting to eat healthier. Kid and picky eater approved.
  • VERSATILE | Use SunFlour to create nutritious, low-carb meals that taste like the real deal. Use it in all your favorite recipes--breads, cookies, nutrition bars, cakes, muffins, chips, crackers, pasta, veggie burgers and so much more! Up the nutrition in any recipe or replace other flours 100% to supercharge your baked goods! Replace almond, chickpea, or coconut flour with SunFlour for much better taste, texture, and nutrition.
  • PERFECT NUTRITIONAL BALANCE | SunFlour has perfectly balanced macronutrients to keep you full and maintain stable glucose levels. SunFlour is 75% lower in carbs (only 3g net carbs/serving), with 4X the plant fiber and protein, and 20X the healthy fats of traditional and gluten free flours. And, it is a complete protein with 25% more protein than almond flour.
  • MICRONUTRIENT RICH | SunFlour can help naturally replenish vitamins and minerals your body is missing due to food sensitivities and inflammation. It has 10-50% daily value of over 11 essential vitamins and minerals (including Vitamin E, Vitamin B-6, Iron, Magnesium, Phosphorus, Selenium and Zinc) to support immunity, heart health and longevity.
Sale#5 Real Supplements Rated Best in 2020
Naturevibe Botanicals Organic White Rice Flour - 2lbs | Non GMO and Gluten Free (32 ounces) | Used for Cooking | Alternative for Baking | [Packaging may vary]
1,831 Reviews
Naturevibe Botanicals Organic White Rice Flour - 2lbs | Non GMO and Gluten Free (32 ounces) | Used for Cooking | Alternative for Baking | [Packaging may vary]
  • White Rice Flour is 100% stone ground from premium white rice.
  • Rice flour is a fine powder that contains insoluble fibres that build up the digestive system.
  • It's also extremely easy to digest, much more so than rice or bean flours.
  • By using low-carb flours, you can get all the benefits of the ketogenic diet while occasionally indulging in your favorite foods.
  • Rice flour is generally used together with a mix of other gluten-free flours to produce similar results.
#6 Real Supplements Rated Best in 2020
Carrington Farms – Organic Coconut Flour – High Fiber Flour – Light & Fluffy – Gluten-Free Standard Flour Alternative – 15 Ounce Bag
63 Reviews
Carrington Farms – Organic Coconut Flour – High Fiber Flour – Light & Fluffy – Gluten-Free Standard Flour Alternative – 15 Ounce Bag
  • Organic Coconut Flour - Carrington Farms Organic Coconut Flour is a tasty, gluten-free wheat flour alternative that’s packed with fiber, protein and nutrients, is low in sugar, and has a low glycemic index (only 2.4 grams net carbs per serving).
  • Naturally Delicious - Carrington Farms Coconut Flour is naturally dried and finely ground and has been hand selected from sustainable farmers to make a great gluten-free, 0 trans-fat alternative to traditional wheat flour.
  • Light & Fluffy - Coconut Flour will give your baked goods a light and fluffy boost! With just a slight coconut smell and taste, it doesn’t overpower other flavors. Mix into pancakes, muffins and pizza crust, or use as a coating for chicken or fish.
  • Non-GMO Project Verified – Carrington Farms 100% USDA Organic Coconut Flour contains no artificial ingredients, trans fat or sugar.
  • Give Back - Your purchase will help feed local families in need through our Carrington Cares program.
#7 Real Supplements Rated Best in 2020
gfJules Certified Gluten Free All Purpose Flour, Great Multipurpose Cup for Cup Baking Alternative to Regular Flour, Voted #1 by Gluten Free & Celiac Consumers, 4.5LB Pouch Pack of 6
1,040 Reviews
gfJules Certified Gluten Free All Purpose Flour, Great Multipurpose Cup for Cup Baking Alternative to Regular Flour, Voted #1 by Gluten Free & Celiac Consumers, 4.5LB Pouch Pack of 6
  • VOTED #1 BY CONSUMERS: gfJules gluten-free flour has been voted #1 six times by consumers in the Gluten Free Awards because it works. It is truly the flour you'd hoped to find to replace your all-purpose flour or wheat flour. We have perfected our blend so that you can simply substitute for regular flour in any recipe, cup for cup. Note: PACKAGING MAY VARY but you will always receive the same, superior product.
  • CUP FOR CUP ALTERNATIVE: Replace your flour without replacing your recipe. gfJules is the easiest way to enjoy gluten free versions of your favorite recipes, from breads and pizza crust to cakes and cookies. Get the most out of your bag: 1.5 lbs = 5 cups | 4.5 lbs = 15 cups.
  • SMOOTH TEXTURE: gfJules Flour is a white flour blend with perfectly smooth, light texture. Jules choose the perfect combination of gluten free flours to blend without flours like brown rice flour which can leave a dry, gritty taste. Jules has done the hard work for you to ensure that your recipes are gluten-free without compromising on taste, flavor or safety!
  • CERTIFIED GLUTEN FREE: gfJules flour is certified gluten free by the GFCO, OU Kosher, and is vegan, vegetarian and non-GMO. Our flour is made in a dedicated Gluten-Free facility.
  • CERTIFIED TOP 8 ALLERGEN FREE: gfJules is certified free from the big 8 food allergens (CFF). gfJules is proudly wheat, milk, eggs, peanuts, tree nuts, soy, fish and crustacean free. We have 3 other sizes available, shop 1.5-lb., 4.5-lb. and 4.5-lb Pack of 6 on the gfJules Brand Store.
#8 Real Supplements Rated Best in 2020
Cooking With Corn Flour: 20 Delicious Recipes (Wheat flour alternatives)
4 Reviews
Cooking With Corn Flour: 20 Delicious Recipes (Wheat flour alternatives)
  • van der Meer, Jeen (Author)
  • English (Publication Language)
  • 48 Pages - 09/09/2013 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)
#9 Real Supplements Rated Best in 2020
Better Batter Original All Purpose Flour Blend, Certified Gluten-Free, Non-GMO, Vegan Friendly, Kosher, Top 9 Allergen Free, Cup for Cup Baking Alternative to Regular Flour, Celiac Friendly, 25LB Case
2,229 Reviews
Better Batter Original All Purpose Flour Blend, Certified Gluten-Free, Non-GMO, Vegan Friendly, Kosher, Top 9 Allergen Free, Cup for Cup Baking Alternative to Regular Flour, Celiac Friendly, 25LB Case
  • CUP FOR CUP ALTERNATIVE: Replace your baking flour without replacing your recipes. Our All Purpose Cup For Cup substitute allows you to enjoy a gluten free version of all your favorite recipes. No extra ingredients or conversions required. Great for cookies, gravies, breading or custard!
  • CERTIFIED GLUTEN FREE: Our certified gluten free flour mix is Non-GMO, GFCO, and GMF project verified. All of our products are certified kosher by the orthodox union (OU) and vegan friendly.
  • TOP 9 ALLERGEN FREE: Better Batter is free from the top 9 allergens (CFF). Better Batter is proudly wheat, dairy, fish, crustacean, peanut, tree nuts, soy, sesame and egg free. It is also free from mustard.
  • CELIAC FRIENDLY INGREDIENTS: Our Better Batter gluten free flour helps with the dietary requirements of celiac disease. It includes rice flour, brown rice flour, tapioca starch, potato starch, potato flour, pectin and xanthan gum.
  • OUR PROMISE: We will always be committed to high standards for quality and safety, and we will treat you the way we'd want to be treated! At Better Batter we believe in helping others. 10% of all earnings are donated to organizations in need. Our award-winning gluten-free flour can make a difference!
#10 Real Supplements Rated Best in 2020
Pereg Banana Flour (16 Oz x 6 Pack) - Naturally Gluten Free, Multi-Purpose Flour Alternative - 100% Banana - Perfect for Baking Cookies, Cakes - Non-GMO
1 Reviews
Pereg Banana Flour (16 Oz x 6 Pack) - Naturally Gluten Free, Multi-Purpose Flour Alternative - 100% Banana - Perfect for Baking Cookies, Cakes - Non-GMO
  • Contains 6 Packages, 16 Oz x 6, a total 96 Oz of Pereg Banana Flour. BANANA FLOUR: The multi-purpose banana flour is loaded with many nutrients. It's high in potassium and safe starch. Similar to wheat flour, banana flour can be utilized in ordinary preparing flavorful, delicious baked goods. Made from the banana fruit – no peels.
  • PERFECT FOR ANY RECIPE: With a very slight banana flavour, this flour is perfect for sweet or savory recipes. Amazing in pancakes and muffins, also great in cookies & other pastries. It is often used as a gluten-free replacement for wheat flours or as a source of resistant starch, which has been promoted by certain dieting trends such as paleo diet.
  • MAKE BANANALICIOUS RECIPES: Banana flour has a very mild taste of bananas so it's perfect for baking and desserts. It produces baked goods with light and fluffy textures and is ideal for muffins, breads, pancakes, cookies and cakes.
  • RESEALABLE PACKAGING: Pereg Natural's banana flour comes with a zip-top packaging that allows you to reseal or reclose after use. This offers great convenience as it prevents spillage and maintains product freshness.
  • PEREG PROMISE: Pereg Natural Foods provides 100% pure, premium, all-natural spices, gluten-free grainsthe world has to offer. We handle everything from sourcing to production in-house ourselves, giving us total quality control and so we promise the best to our consumers.
#11 Real Supplements Rated Best in 2020
Fresh & Wild | Chestnut Flour | Finely Ground Dried Chestnuts | Gluten-Free Artisan Flour For Baking | Healthy, Paleo Alternative To Wheat Flours | 16 oz | Gourmet, Chef-Inspired Ingredients
93 Reviews
Fresh & Wild | Chestnut Flour | Finely Ground Dried Chestnuts | Gluten-Free Artisan Flour For Baking | Healthy, Paleo Alternative To Wheat Flours | 16 oz | Gourmet, Chef-Inspired Ingredients
  • DELICIOUS, GLUTEN-FREE, NUTTY: Fresh & Wild Chestnut Flour is a delicious gluten-free artisan flour. Made with satisfyingly sweet dried chestnuts and finely ground into a powder, our chestnut flour adds slightly nutty flavor to paleo-friendly gourmet pastas, baked goods, and more!
  • FRESH AND HEARTY: A natural, heartier wheat-free flour alternative! Our Chestnut Flour starts purely with fresh chestnuts, which yields a robust nut flavor and density perfect for your cooking and baking needs.
  • PERFECT FOR: Simply better! Unlike bland gluten-free and paleo flours, Fresh & Wild uses only the highest-quality, chef-inspired ingredients for a hearty, sweet, nutty flavor that will enhance your favorite recipes, from homemade Italian pastas to pancakes, crepes, and cakes! This is the core ingredient in popular Castagnaccio Pugliese (Chestnut Flour Cake), a delicious cake family and friends are sure to enjoy.
  • SUPER-FINE GROUND: Dried and milled into a super-fine powder, our Chestnut Flour is more versatile than other wheat-free flour alternatives. Replace up to 20% of regular flour or all-purpose flour called for in a standard recipe or use in place of rice flour or gluten free flour blends in your favorite gluten free recipes.
  • FRESH & WILD: Since 1978, Fresh & Wild has provided leading chefs with fresh truffles, wild mushrooms and gourmet pantry ingredients. Now home cooks can access restaurant-caliber ingredients too!
#12 Real Supplements Rated Best in 2020
Anthony's Organic Almond Flour, 1 lb, Blanched, Gluten Free, Non GMO, Keto Friendly, Extra Fine, Low Carb
914 Reviews
Anthony's Organic Almond Flour, 1 lb, Blanched, Gluten Free, Non GMO, Keto Friendly, Extra Fine, Low Carb
  • USDA Certified Organic Almond Flour
  • Batch Tested and Verified Gluten Free
  • Plant Based Gluten Free Flour Alternative
  • No Preservatives or Artificial Ingredients - Steam Pasteurized Almonds
  • Great for plant based, gluten free, vegan, keto, paleo and organic recipes!
#13 Real Supplements Rated Best in 2020
gfJules Certified Gluten Free All Purpose Flour | Non-GMO, Vegan & Kosher | Cup for Cup Baking Alternative to Regular Flour | Voted #1 by Gluten Free & Celiac Consumers | 1.5 lb. Pouch
546 Reviews
gfJules Certified Gluten Free All Purpose Flour | Non-GMO, Vegan & Kosher | Cup for Cup Baking Alternative to Regular Flour | Voted #1 by Gluten Free & Celiac Consumers | 1.5 lb. Pouch
  • VOTED #1 BY CONSUMERS: gfJules gluten-free flour has been voted #1 six times by consumers in the Gluten Free Awards because it works. It is truly the flour you'd hoped to find to replace your all-purpose flour or wheat flour. We have perfected our blend so that you can simply substitute for regular flour in any recipe, cup for cup. Note: PACKAGING MAY VARY but you will always receive the same, superior product.
  • CUP FOR CUP ALTERNATIVE: Replace your flour without replacing your recipe. gfJules is the easiest way to enjoy gluten free versions of your favorite recipes, from breads and pizza crust to cakes and cookies. Get the most out of your bag: 1.5 lbs = 5 cups | 4.5 lbs = 15 cups.
  • SMOOTH TEXTURE: gfJules Flour is a white flour blend with perfectly smooth, light texture. Jules choose the perfect combination of gluten free flours to blend without flours like brown rice flour which can leave a dry, gritty taste. Jules has done the hard work for you to ensure that your recipes are gluten-free without compromising on taste, flavor or safety!
  • CERTIFIED GLUTEN FREE: gfJules flour is certified gluten free by the GFCO, OU Kosher, and is vegan, vegetarian and non-GMO. Jules's flour is made in a dedicated Gluten-Free facility.
  • CERTIFIED TOP 8 ALLERGEN FREE: gfJules is certified free from the big 8 food allergens (CFF). gfJules is are proudly wheat, milk, eggs, peanuts, tree nuts, soy, fish and crustacean free.
#14 Real Supplements Rated Best in 2020
Scrumptious Coconut Flour Recipes A healthy alternative for your favorite baked goods
  • This book is packed full of recipes using coconut flour in place of all-purpose wheat flour, in most cases. Coconut flour provides better nutrition in these delicious baked and chilled goods. In this book you will first find bread and pastry recipes typically enjoyed for breakfast. Then you will find breads from sandwich loaves to different flavored snack breads to dinner breads.
  • Following bread recipes, we will get into sweeter recipes starting with the, always loved, assortment of cookies. Next experiment with brownie and bar recipes which are great for gifts, holidays and parties. The next section includes unique muffin and cupcake recipes. Lastly, you will find an assortment of different flavored cakes and pies. You will have recipes to keep you busy experimenting in the kitchen for weeks!
  • English (Publication Language)
#15 Real Supplements Rated Best in 2020
Flour [Vinyl]
2 Reviews
#16 Real Supplements Rated Best in 2020
Alternative Baking
  • Amazon Prime Video (Video on Demand)
  • Gaia (Director)
  • English (Playback Language)
  • English (Subtitle)
#17 Real Supplements Rated Best in 2020
Cooking with Coconut Flour: A Delicious Low-Carb, Gluten-Free Alternative to Wheat
453 Reviews
Cooking with Coconut Flour: A Delicious Low-Carb, Gluten-Free Alternative to Wheat
  • Amazon Kindle Edition
  • Fife, Bruce (Author)
  • English (Publication Language)
  • 162 Pages - 10/15/2013 (Publication Date) - Piccadilly Books, Ltd. (Publisher)
#18 Real Supplements Rated Best in 2020
Let Go
3 Reviews

Benefits of Going Gluten-Free Alternative Flour

5 Healthy Flour Substitutes You Need To Know About

If you regularly surf Instagram and Pinterest for recipe ideas, you’ve probably seen more mentions of “alternative” flours lately. Almond, coconut, and quinoa are just a few of the flours health food fans have been substituting in for plain old white flour, and the results look delicious.
Nutrition experts are all about it. “It’s a great idea to switch up your flours to help ensure a rotation of various nutrients,” Beth Warren, R.D.N., founder of Beth Warren Nutrition and author of Living a Real Life With Real Food, tells SELF. “Refined flour provides no nutritional benefits.”
Jessica Cording, a New York-based R.D., agrees, telling that alternative flours are a great way to get more nutrients into your diet. Not only that, they’re ideal for people with certain food allergies and intolerances. While many of these alternative flours rose to popularity because they’re gluten-free, they have plenty of other benefits as well.

Here are the most popular alternative flours, plus why they’re worth looking into:

13 Great Gluten-Free Flours
1. Coconut Flour
Coconut flour is a great replacement to white and wheat flour. Coconut flour nutrition is high in fiber and healthy fats, so if you’re looking to go on a lower-carb diet, want to try a Paleo or vegan diet or hope to lose weight fast, one of the best things you can do is start using coconut flour.

The health benefits are superb. For instance, coconut flour’s high levels of healthy saturated fats are used by the body easily for energy and help support a healthy metabolism and more. (1) Coconut flour also assists in creating a healthy blood sugar level, since it carries a low glycemic load and doesn’t spike blood sugar levels. In fact, studies published in the British Journal of Nutrition show that consuming products that contain coconut flour can help lower the overall glycemic impact of the food and support stable blood sugar levels. (2)

Coconut flour also helps with healthy digestion, has a high nutrient density and can aid in heart health, too. Studies show that coconut flour has the ability to help lower “bad” LDL cholesterol levels and serum triglycerides in people who have raised cholesterol levels. (3) Coconut flour has this positive effect because of its high supply of both soluble and insoluble dietary fiber plus its healthy MUFA fat content. (4)

Just like we know coconut oil has tremendous benefits, coconut flour is another great alternative you can use in baking. Some of my favorite coconut flour recipes include coconut flour cookies like my Mounds Cookies Recipe and coconut flour cakes like my Coconut Chia Protein Pancakes Recipe. I even made coconut flour waffles the other day.

2. Sprouted Corn Flour
Now, let’s talk a little bit about sprouted corn flour. This is a gluten-free, sprouted, yellow-corn flour. If you want to make homemade cornbread, this is the flour to use.

Sprouting is when you take a grain and soak it anywhere between 12 to 48 hours. That kills off the phytic acid in the flour. Phytic acid is what binds to minerals. If you buy whole-wheat bread today, you’ll notice that the package says, “contains riboflavin,” which is vitamin B2, and contains a few other vitamins. (5) The truth is that when you consume this, you’re not absorbing those vitamins because they’re bound to phytic acid. Imagine you have all these vitamins and minerals that are all stuck together. You may consume this seemingly healthful mixture, but it just passes right through you.

However, when you sprout a grain, the process kills off that phytic acid. Now, all the minerals and vitamins are free so you can absorb and digest them. That’s why Ezekiel bread and other sprouted grain breads are better than regular breads.

If that’s not enough of a reason to consider sprouted bread, please know that wheat also gives you a belly because it’s really hard to digest and can cause leaky gut symptoms and other inflammatory issues in your body.

When purchasing sprouted corn flour, it is vital to buy non-GMO verified corn flour, like my favorite variety sold by Sprouted Flour Co. The largest downside of traditional corn flour is that it’s often made from GMO corn, which is associated with a variety of health issues. However, organic corn nutrition is a worthy addition to a gluten-free diet — in moderation, of course.

3. Oat Flour
Next is gluten-free, sprouted oat flour. Many people wonder, “Are oats gluten-free?” If you purchase natural oats, they can definitely be gluten-free. The other night, I actually made homemade chocolate chip raisin oatmeal cookies with oat flour and absolutely loved them. This flour is even better than regular oats in terms of digestibility — the nutrients, including all the vitamins and minerals, you find in oats are easier to digest in gluten-free oat flour. Oats also help lower cholesterol, provide fiber to keep you feeling full, increase immunity and more. (6, 7, 8)

4. Rice Flour
The next flour here is brown rice flour, another gluten-free flour. Rice flour, we know, tends to be non-allergenic for a lot of people, and most people digest it well. Even though I do like the sprouted flours more, brown rice flour is fine as well. And if you’re loathe to give up pasta, brown rice pasta probably represents the best simulation of pasta.

If possible, brown rice should always be chosen over white rice because, according to The World’s Healthiest Foods: (9)

“The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.”

5. Almond Flour

Nutritious almonds are packed with L-arginine, magnesium, copper, manganese, calcium and potassium. Studies published in Nutrition Reviews show almonds have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes. (10)

Almonds are also a high-fiber food and contain certain types of healthy fats. They’re also good for baking. Almond flour is great for making cookies, cakes and other baked goods. It’s also useful in different meals or even coating for things like chicken tenders.

6. Tapioca Flour
Tapioca is one of the purest forms of starch there is. Tapioca is typically used as a thickening agent in recipes. Although it doesn’t offer many nutrients outside of carbohydrates/starch, tapioca is a low-calorie, sugar-free option. In a quarter cup of tapioca flour there is 100 calories, 26 grams carbohydrates and almost no sugar, fat or protein. (11)

While tapioca flour is a great thickening agent, when compared to cassava flour (see #10 below), cassava flour may be a better option for some. Tapioca and cassava flour both originate from the cassava root. Tapioca, however, only comes from the starch of the root and is then bleached. Cassava contains more vitamin C and is less processed overall.

The Best Gluten-Free Flours – Dr. Axe
7. Chickpea Flour
Chickpea flour — also known as gram flour, garbanzo bean flour or traditionally besan — provides a number of health benefits. As a member of the legume family, chickpeas provide high levels of fiber to help with digestion and promote weight loss.

Chickpea flour also has what is thought to be an ideal ratio of magnesium and calcium, energizing B vitamins and potential benefits specifically for pregnant women as it contains large amounts of folate. Folate plays a role in DNA replication and, according to a study in The Journal of Epidemiology, fortification of foods with folate has decreased the risk for neural tube defects by 26 percent. (12)

One of the most popular ways to use chickpea flour is to make socca, which is similar to a hearty pancake or thin bread (but gluten-free!). Traditionally, it’s simply made with chickpea flour, olive oil and spices.

8. Sorghum Flour
Next, we have sorghum flour. As a heavy flour, sorghum flour works best in recipes that require a small amount of flour or when used in combination with other lighter gluten-free flours. So why use sorghum flour at all? This flour provides high quantities of fiber and antioxidants. Sorghum also helps balance blood sugar and fight inflammation and diseases. If you are looking to lose weight, sorghum contains tannins that are thought to help fight obesity. (13)

9. Cassava Flour
Cassava flour is made by grating and drying cassava root (also known as “yuca”). One cup of raw cassava provides 71 percent of your daily value of vitamin C, which promotes healthy skin, fights free radical damage and improves the health of gums and teeth. (14) Although cassava flour provides little other nutrients, it allows you to enjoy baked goods low in calories, fat and sugar — all at a low cost.

10. Amaranth Flour
Amaranth is a highly versatile plant. Amaranth can be consumed as a leaf, cereal grain or grain flour. Amaranth flour has a nutty, earthy flavor that tends to take on the flavors of other ingredients.

Amaranth has a number of benefits. It helps fight diabetes, supports bone health and provides the body with necessary protein. (15, 16) One cup of cooked amaranth grain has nine grams of protein, 160 milligrams of magnesium (40 percent DV) and manganese, phosphorus and iron. (17) Like chickpea flour, amaranth flour also contains high level of folate that makes it beneficial to pregnant women.

11. Buckwheat Flour
Don’t let the name fool you. Buckwheat actually contains no wheat or gluten. Buckwheat is a seed that provides so many nutritional and antioxidant benefits that it is sometimes called a superfood. This seed provides the body with B vitamins and minerals such as manganese, magnesium, zinc, iron and folate. Buckwheat helps lower cholesterol and blood pressure levels, fight diseases and improve digestion. (18, 19, 20, 21)

12. Teff Flour
Teff, the world’s smallest grain, also provides a gluten-free flour alternative to white and wheat flours. High in iron, phosphorus, B vitamins, calcium and other essential minerals, teff flour may aid circulation, improve PMS symptoms, boost the immune system, support cardiovascular and bone health and more. (22)

Like with sorghum flour, it might be best to use teff flour in combination with other gluten-free flours because alone it can potentially make baked goods dry and coarse.

Teff is often compared to millet, so substituting teff in a recipe that calls for millet may help prevent any major difference in the recipe.

13. Cricket Flour
Lastly, we have cricket flour. Yes, you read that right. Cricket flour, made by drying or roasting crickets, makes a great gluten-free flour option because it’s packed with protein. Clicket flour has three times the amount of protein as a sirloin steak and two times the amount of protein as chicken. (23) Cricket flour also provides vitamin B2 and B12, iron and calcium.

With all of the beneficial nutrients, you may want to give cricket flour a try. Even better, you don’t have to worry about a “buggy” taste. Cricket flour actually tastes very mild and even nut-like.

Basic Gluten-Free Flour
You can also just buy general gluten-free flours. Some all-purpose gluten-free flours use garbanzo bean flour, also known as chickpea flour, along with sorghum flour and potato starch. Others use rice flours in place of chickpea flour.

General gluten-free flours actually have a great texture and work as an all-purpose baking flour. Typically, one cup of white flour or one cup of wheat flour is equivalent to one cup of most all-purpose gluten-free flours. You can find these in almost any local grocery store.

Although these flours are incredibly convenient, they generally do not offer as many health benefits as the other gluten-free flour options I presented in the section above. One reason for this is that some of the flours are created with rice flours.

As I have talked about before, white rice is a refined and processed carb. Refined carbohydrates have been stripped of their nutrients and enter the bloodstream like sugar. This prompts the release of insulin, which then converts sugar into stored fat rather than energy, causing the brain and body to miss out on fuel. Rice has also been linked to a number of health problems and may also be a source of arsenic poisoning.

Another reason that general gluten-free flour isn’t the best flour option is because it contains potato starch. While potatoes do contain minerals and nutrients that make them beneficial, they are also a nightshade vegetable.

It’s important to note that nightshade vegetables are healthy for most, but for some they can act similar to wheat or dairy and cause immune reactions. Alkaloids such as solanine, tomatine, capsaicin and nicotine contribute to this.

When trying to avoid the negative effects of gluten, you wouldn’t want to experience these same symptoms from nightshade vegetables. With this type of gluten-free flour, make sure to start by consuming small amounts and evaluate how you feel afterward.

I think you’re going to see that going gluten-free is actually easier than you think. Plus, you’re going to reap major health benefits from doing it, so try these gluten-free flours to start. There are plenty of gluten-free recipes on my website, like my Gluten-Free Pumpkin Bread or Gluten-Free Blueberry Muffins to get you going.

From a health perspective, Warren says alternative flours should be used over white flour as much as possible.
However, she notes, white flour tends to provide the best consistency when you’re baking because of its gluten content and lower density. If you want a consistency similar to white flour but don’t want to actually use it, Warren recommends opting for whole spelt flour, which isn’t gluten-free but will give your goods a nice, fluffy texture.
For recipes you only make once in a while, like Christmas cookies, Cording says it’s perfectly fine to stick with white flour. “Trying to make too many swaps into something you eat once a year can take away from the experience,” she says. But if you bake often and want to get more nutritional bang for your buck, these flours are worth looking into.

Different Alternative Flours:

  • Garbanzo (chickpea)
  • Oats
  • Beans
  • Amaranth, Buckwheat, Quinoa, Teff Flour
  • Nut Flour- Almond, Pumpkin, Coconut
  • Spelt Flour
  • Sprouted Flour
  • Rice Flour
  • Tapioca and Cassava (yuca)
  • Sorghum
  • Cricket

Real Supplements gives you the best Alternative Flour on the market today. Our top-rated lists are fresh and current so you get the best options.

Real Supps Team

We needed to put together a site we could send our friends and clients to with confidence they were getting the most updated information.  We hope this site is used as a reference that will make your purchase easier and with as much knowledge as we can share.

With over 30 years experience in the health and fitness industry, we are a team of fitness bloggers and entrepreneurs, certified personal trainers and nutritionists contributing to bringing the most up-to-date content.  We send our friends and clients here for reference to new supplements and hope it serves as a reference site for you as well.

Amazon Best Rated Products - Last Updated on 2023-02-03.

DISCLAIMER: There are affiliate links on this page. This means that at no cost to you, we will receive a small commission if you purchase through our link.