Coconut flour is a healthier substitute for wheat flour. It can be used in many vegan and gluten-free baking recipes. If you can’t find coconut flour in your local grocery store, don’t worry! There are other alternatives for this powdery substance.
The most popular coconut flour substitutes that you may have in your pantries are: soybean flour, almond meal, almond flour, and cassava flour
Each ingredient will be explained and talked about in the article down below, so keep on reading.
Coconut Flour And Its Uses
Coconut flour is commonly used in baking(especially for gluten-free/grain-free baking, and has popularized itself in vegan baking also). It can be used for all types of baked goods like brownies, cookies, bread, muffins, cake, etc…
This type of flour alternative is highly absorbent and tends to dry out your baked goods, leaving them with a gritty texture. So, make sure you use lots of eggs in the mixture to moisten it up. This flour is made from dried coconut meat. The liquid content from the meat is squeezed out and the meat is left to dry. When fully dried, the meat is grounded until made into a fine, flour-like powder.
To substitute wheat flour with coconut flour:
Because it’s not a grain-based flour, coconut flour is tricky to work with. As I said, it is highly absorbent and requires more liquid than normal wheat flour. Cut the amount of flour to 1/4 of what you would normally use. Also, use more eggs than in a normal baking recipe. If it’s still stiff and gritty, try adding more liquid.
Alternatives To Coconut Flour
There are several options for substituting coconut flour but, almond flour is the best one in my opinion. Almonds have lots of health benefits, so naturally, this flour is packed with vitamins and healthy fat content.
Almond Flour
This is low-carb flour substitute is made by blanching sweet almonds and grinding them up, making a powder-like consistency. It is very similar to coconut flour and is also used in a vegan baking and paleo diet ( food with healthy oils and proteins). Almond flour is very nutritious (vitamin E and magnesium ) and low in carbs but also high in fats and fibers.
How to make almond flour? This is the easiest thing to make. Blanch your sweet almonds and grind them in a food processor. So easy to make but yet, so much better than store-bought.
Cooking With Almond Flour
You can use Almond flour in baking cakes and cookies, as well as in making savory dishes. It’s a great substitute for breadcrumbs if you want your savory dish to have a nutty taste.
- Banana protein pancakes. To add more protein to your favorite breakfast food, swap the regular flour with ground almond one and enjoy the nutty flavors.
- Macarons. The main ingredient that makes this type of French cookie amazing is this flour. Although not easy to make, macarons are worth the hard work.
- Breading. You can use it as breading for meatballs, meatloaf, and every other recipe that requires breading
- Almond cake. Like every cake recipe, substitute the regular wheat flour for this one
- Use it as a topping on your ice cream or pudding
- Protein Shake. Mix it with milk and drink it as a natural and healthy protein shake.
- Make gluten-free baked goods by substituting your regular flour with almond.
Types Of Almond Flour
There are two types of almond flour. Blanched and Unblanched almond flour. Let’s see the differences.
Blanched Almond Flour. Made from blanched almonds by putting them in boiling water for a minute. After that minute, pour cold water on them, and gently squeeze them to remove the skin. Put them in a grinder and grind until fine.
Unblanched Almond Flour. Unblanched almond flour Is made from almonds that have their skin on. This type of flour is heavier in weight, has a harder texture, and a brownish color.
I strongly recommend not to use this type of flour if you have problems with your digestive system. Because of its heavy weight, unblanched almond flour is harder to digest and can cause stomach problems.
Almond Meal
People often say it’s the same as almond flour, but they are wrong. Almond meal is made from unpeeled, raw almonds. It has a more rough texture compared to almond, or regular flour.
Almond meal is used in various bread recipes and cookies, but using it in cakes would not be recommended. There isn’t much else to say about this substitute for coconut flour. The uses are similar to almond flour.
How To Make An Almond Meal
This recipe is very easy. Put the raw almonds in the blender, and grind them until you feel the fluffy texture. You can store it in a jar and put it in the freezer to keep it fresh and ready for any use. If you have any nut allergies please consult with a professional to make sure it’s safe for you to consume.
To use almond meal as a coconut flour substitute: Use it as you would normally use regular flour in recipes. For example, if your recipe calls for one cup of coconut flour, use a cup of almond meal. Keep checking the consistency of your baked goods because every type of flour has its own sustainability for liquids.
Flaxseed Meal
A flaxseed meal is another option for coconut flour. It has rich nutritional and fat content, so it can be either a replacement for your flour or your oil.
This is by far the healthiest substitute for any flour type because flaxseeds have lots of omega 3 fatty acids and fibers, which are very healthy for you. Flaxseeds are used as a good source of omega 3 in keto diets.
What Are Flaxseeds
Flaxseeds are known as a superfood because of their high source of fiber content and omega 3 fatty acids. You can find it in any of your local health food stores. According to many doctors, flaxseeds have been proved to prevent the risk of heart disease as well as cancer. Its nutritional content is used in many diets.
It also improves your digestive system. Doctors say to mix one teaspoon of ground flaxseed with water and drink it every morning before breakfast. They have a slightly nutty taste and they are very nutritious and rich in omega 3 fatty acids.
To substitute coconut flour with flaxseed meal :
Many recipes I found online recommend using half flaxseed meal and half of the almond flour in baking. But, if you want to use it on its own you have to make some accommodations. Use three times more flaxseed meal than you would use coconut flour. Also, you may have to remove some liquids or eggs from the recipe.
Cassava Flour
Cassava flour is made from manioc root, also known as yuca. It’s has a neutral flavor and it’s fine and dry, just like regular flour.
Not to worry, cassava flour is one of the keto flours and also gluten-free and nut-free, like all the other alternative flours we mentioned. To substitute wheat flower, use a 1:1 ratio to cassava flour. But, when using it as an alternative to coconut flour, use 3 or 4 times more cassava flour.
Cassava Flour In Baking
Cassava flour is the best when it comes to replacing all-purpose white flour. So, that means you can do anything that can be done with wheat flour, but healthier.
Coming from a root, it can taste a little earthy and nutty, although it is nut-free. You shouldn’t have any problems when it comes to baking and cooking with this flour.
Some of my favorite recipes to make with cassava flour are gluten-free/keto-friendly French baguette with chia seeds, vegan tortilla wraps, and cassava flour pancakes with whipped coconut cream.
Soybean Flour
Soybean flour is a high protein product, containing over 50% of proteins. It’s made from ground soybeans and it’s also gluten-free/keto-friendly.
The only difference you may notice while substituting coconut flour for soybean one is the smell and maybe a slightly sweeter taste.
To substitute coconut flour with soybean flour. For every recommended cup of coconut flour in your recipe, use double the amount of soybean flour.
Soybean Flour In Baking
Soybean flour is used for making fudge, pancakes, cookies, bread, and other baked goods. It acts as a thickening agent in stews, soups, gravies, and sauces. Soybean flour makes any dough moister, with more vibrant color.
Coconut Flour vs Almond Flour
While they can easily be substituted for each other, and they are featured in the same baking recipes, coconut flour and almond flour differ in many ways.
What Are The Differences Between Coconut Flour And Almond Flour?
- Coconut flour is made from dried coconut meat, almond flour is made from ground almonds(unblanched or blanched)
- Almond flour has a higher fat content than coconut flour, making it superior in a healthy manner. Also, it’s packed with different minerals and vitamins(Vitamin E). As for coconut flour, it barely contains any nutritional values and minerals, because it has been processed during production.
- Coconut flour provides medium-chain triglycerides. These are fats that go straight to the liver and increase ketone levels that cause fat burning and fight off food cravings. Because it’s so calorie-dense, almond flour slows down weight loss, even though it’s so healthy for you.
Which One Is Better For You
From a health perspective, I would say that coconut flour is the better option for your diet. It’s lower in carbs, higher in fiber, and has health-promoting fats in it.
Related Questions And Other FAQs
Can I Substitute Regular Flour For Coconut Flour
Yes, coconut flour is an excellent substitute for wheat flour, either in cooking or baking. If baking with coconut flour cut down the amount to 1/4 less of what you would normally use.
What Does Coconut Flour Do In Baking
Coconut flour is extra absorbent and a little goes a long way, so you do not need much flour when baking with it. It has a naturally sweet and nutty taste and is excellent for cookies and other sweet baked goods.
Substitutes For Whole Wheat Flour
The most popular whole wheat flour substitutes: Quinoa flour, Spelt flour, Amaranth flour, Baking powder, Bean flour, Rice/Brown Rice flour, Coconut flour, Almond Flour, Hazelnut flour, Buckwheat flour, Arrowroot flour.
How To Make Coconut Flour At Home
The easier way is to use dried coconut flakes. Put the flakes on a baking sheet. Put them in the oven and bake on low heat for 50 minutes. After they have dried completely and there is no moisture left, put them aside and let them cool for 10 minutes. When they’ve cooled, put them in a food processor and grind them until you see a fine, flour-like consistency.
Can I Use Oat Flour Instead Of Coconut Flour
Yes, You can substitute oat flour with any other flour, including coconut one. The difference between these two products is that oat flour is less absorbent than coconut flour. So, make sure to use only half the amount of your oat flour.
Is Oat Flour Healthier than Wheat Flour
Oat flour is very rich in proteins and fibers, unlike regular flour. It is a whole grain flour made from different oats. It has the same nutritional value as oatmeal.
Are Oatmeal And Oat Flour The Same Thing
Basically yes. The only difference between oat flour and oatmeal is the level of fine grind during production. Oatmeal usually has a sturdier and grain-like texture and oat flour is finely ground.
