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Intro to Gluten-Free Flours

Most bakers only use wheat flour, but gluten-free baking opens you up to a whole new world of ingredients! Although gluten-containing wheat, barley, and rye flours are off the table, there are dozens of other options. It may seem overwhelming at first, but once you learn more about each gluten-free flour, you can customize recipes and flour blends to your taste and purposes. You may even find you prefer some of these gluten-free flours to traditional wheat flour!

Review the information below to familiarize yourself with popular gluten-free options, learn about gluten-free flour safety, and start creating your own blends.

Buying Gluten-Free Flours

It’s always safest to buy flours labeled “gluten-free.” Many flours made from naturally gluten-free grains (such as amaranth, buckwheat, corn, millet, quinoa, rice, and sorghum), are grown, harvested and processed alongside wheat, barley, or rye, so cross-contact can occur. If the final package is labeled “gluten-free,” the final product is legally required to contain 20ppm or less of gluten—ie, abide by the United State’s FDA ruling on gluten-free foods.

After opening and enjoying your flour, store it in an airtight container or package for one to three months at room temperature or up to six months in the freezer.

Flour blends

Most gluten-free baked goods contain multiple flours to achieve a sturdy yet airy structure and good flavor. You can either buy pre-made gluten-free flour blends or buy individual flours and make your own.

There are many brands of all-purpose gluten-free flour blends available, each with different mixtures of various flours. They are convenient, since you can substitute them cup-for-cup in wheat flour recipes, but they can be quite expensive. Choose a brand based on the ingredients or outcomes you prefer; for example, varieties with bean flour can have a “beany” flavor, and with a large amount of cornstarch, they can give baked goods a firm texture. Rice flour can give a gritty texture. Ingredients on the label are listed in descending order by weight, so you can tell which flour dominates in any flour blend.

Gluten-Free Blends from Chefs

Chef Jehangir Mehta: Substitute all-purpose flour in gluten-containing recipes with 40% tapioca flour and 60% coconut flour.

Jackie Ourman’s 1-to-1 gluten-free flour blend: 

  • 1 1/2 cup white rice flour
  • 1/2 cup brown rice flour
  • 2/3 cup potato starch
  • 1/3 cup tapioca flour
  • 1 teaspoon xanthan gum

Chef Oonagh Williams’ tip: Buy a digital scale. Weighing ingredients is far more accurate than using measuring cups. Not all 1-to-1 gluten-free flours will work in all recipes, because different flours have different weight-to-cup measures and behave differently.

List of Gluten-Free Flours

almound flour

Almond flour

Sometimes called almond meal, it is made from finely ground almonds with or without their skins. Flour made with skin-on almonds will have a darker color and is suitable for rustic breads or baked goods that also have a dark color, such as chocolate desserts or gingerbread. Almond flour without the skin is made from blanched almonds and has a light ivory color. It can be used in light-colored cakes and muffins. It adds a delicate almond flavor and gives structure to baked goods. You can make your own by pulsing whole raw almonds or whole blanched almonds in a food processor.

Amaranth Flour

Amaranth flour

High in protein, with a nutty flavor, it is a nutritious, gluten-free flour. However, it shouldn’t be used as a 1-to-1 substitute for wheat flour, because it absorbs more liquid and the flavor can be powerful. It’s ideal for gluten-free pasta, thickeners, frying batter, and some baked goods.

soy bean flour

Bean flours

You can make a flour of out most beans! Popular varieties include those made from black beans, white beans, fava beans, garbanzo/chickpeas (this flour is also called besan), peas, and soy beans. Bean flours tend to have a strong bean flavor, so they are mainly used in savory dishes and in flavorful desserts such as those with chocolate or spices that mask the bean flavor—and even then, they’re usually part of a flour blend. Try them in pasta, fry batter, muffins, quick breads, or as a binder for veggie burgers or meatloaf. 

buckwheat flour

Buckwheat flour

Despite its name, buckwheat is not wheat and contains no gluten. In Eastern Europe it is called kasha, and in Japan buckwheat noodles are called soba. It has a distinctive earthy flavor. Try it in pancakes, crepes, noodles, cabbage rolls, tea, beer, and whiskey.

coconut flour

Coconut flour

Made from defatted coconut, this flour has a delicate coconut flavor, pale ivory color, and is high in fiber. Use it in sparingly in cakes, muffins, pancakes and cookies. With too much coconut flour, baked goods can be dry and taste strongly of coconut.

corn flour

Corn flours

Corn flour, cornmeal, and masa harina are three different products.

Corn flour and cornmeal are ground dried corn, but corn flour is ground more finely. Corn flour is ideal for cakes, breads, and pancakes. Cornmeal is a staple of Southern cooking and is ideal for grits, cornbread, muffins, hushpuppies, fritters and polenta.

Masa harina is made by cooking dried corn, soaking it in a lime solution, then drying and grinding it into flour. It is a staple of Latin American cooking and used in tortillas and arepas. 

millet flour

Millet flours

Millet flour is a mild-flavored, light-colored flour, making it perfect for using in either sweet or savory recipes. The most common variety is pearl millet. It can create a crumbly texture, so it’s great for crackers and cornbread. If you’re looking to use it in baked good like muffins, cakes, or cookies, it’s best to combine it with other flours.

rice flour

Rice flours

There are many types of rice flours. Brown rice flour is higher in fiber and nutrients than white rice flour, and has an earthier flavor. White rice flour is very light in color and almost flavorless. Use them in cakes, breads, noodles, sauces, and frying batter.

Sweet white rice flour is even higher in starch, and is used in small amounts in recipes, more as a binder than as a flour—note that it isn’t actually sweet, nor does it contain sugar.

oat flour

Oat flour

Oat flour has a mild flavor and works well in sweets and breakfast breads. It is a whole grain and adds fiber and nutrients to quick breads, cookies and pancakes. If you have trouble finding gluten-free oat flour, you can make your own by processing gluten-free rolled oats in a food processor or blender until finely ground.

Note: a small group of people with celiac disease cannot tolerate oats. Be sure to talk to your doctor before adding labeled or certified gluten-free oats into your diet.

quinoa flour

Quinoa flour

With its mild nutty flavor and pale color, quinoa flour can be used for both savory and sweet recipes. It is excellent in cake and cookie recipes as well as breads and muffins.

Sorghum flour

Sorghum flour

This whole-grain flour has a smooth texture, which lends itself to baking delicate breads and muffins. In India, it is used to make the traditional flatbread, roti, and throughout the world it is used for pancakes and breads.

teff flour

Teff flour

This finely textured nutty flour can be used in pie crusts, pancakes, scones, and shortbread. In Ethiopian kitchens, it is used to make the traditional flatbread, injera. It is especially high in fiber and in vitamin C, which is unique for a grain.

A pan of tapioca flour.

 

Tapioca flour

Tapioca flour and tapioca starch are made from cassava tubers, a plant native to South America. It is an excellent thickening agent, but is low in protein, vitamins, and minerals. You may have had it in tapioca pudding or “boba” tea. Try it in breads, puddings, desserts, cakes, or as a binder.

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