Spelt is an ancient grain that is closely related to wheat, and yes, they both contain gluten even though spelt has less gluten content.
The difference between spelt flour and whole wheat flour is that spelt flour still has the outer part (or the shell) of the grain, and it’s far more nutritious than regular all-purpose flour. Spelt flour is, of course, made from the spelt grain and is very high in protein but lower in fibre.
If you want to substitute this flour, here are some alternatives that would make an amazing, and soft bread.
- Brown rice flour
- Oat flour
- Barley flour
- Regular wheat flour
- Kamut flour
- Rice flour
- Einkorn flour
- Amaranth flour
- Buckwheat flour
If you’d like to know more about the full list of these substitutes and their roles, then keep up with us through the whole article.
13 Best Spelt Flour Substitute
Brown Rice Flour
Brown rice flour is made from 100% ground brown rice and has a sweet and nutty flavour. This glutenous flour is best when used for coating fish or chicken, for making quick breads, pancakes, and is a great sauce thickener.
For me, this is the type of flour that I struggle finding in the local grocery stores, so I suggest searching for it in some of the health food stores.
A sight note for all those with a gluten allergy(people with celiac disease), gluten intolerance, and wheat allergy! Brown rice flour has less gluten but is still not considered to be gluten-free.
Oat Flour
Oat flour is a very nutritious whole grain product with massive fibre content(also called dietary fibre). It is easily one of my top 5 modern flours with a light texture, and I use it almost every time I make pancakes.
You probably guessed it, oat flour is made by grinding oats until you get a fine, powdery substance. Unlike rice flour and brown rice flour, oat flour can be completely gluten-free if the oats are of course, gluten-free as well.
Oat flour has a nutty and sweet flavor, and a grainy texture. I love putting this flour instead of regular white flour in many of my favourite gluten-free baking recipes like muffins, banana bread, pancakes, and gluten-free chocolate-chip cookies. Who said healthier food has to taste bad?
This healthy option for substituting Spelt flour is so easy to make, and it only takes 5 minutes of your time. Instead of wasting your money, try this homemade version and incorporate it into your favourite recipe for pancakes.
It is commonly used as a healthy option for regular flour(all-purpose white flour) because of its high fibre and protein content.
How To Make Oat Flour
I know I say it a lot, but this is the easiest thing you can ever make, and it requires very little time and very little effort. Believe me, once you make this flour at home it will be a game-changer for your gluten-free recipes. Now, off to the ingredients and kitchen tools.
Ingredients And Kitchen Tools
- Certified gluten-free oats
- Blender, coffee grinder, or a food processor
- An air-tight jar for safe-keeping the produced flour
Making Process
Simply just put your rolled oats or any type of oats(I find it best and easier when I’m making it with rolled ones) in a blender or coffee grinder, and grind them until you get a smooth and fluffy texture, about 5-10 minutes. Put the homemade flour in an air-tight jar, and store it in your pantry for up to 3 months.
This flour has a long shelf life if it’s in a cold and dark area. Oat flour can also be frozen and it can last you for more than 6 months. Making this type of flour is much better than the store-bought ones, but you can get it in any of your local health food stores if you would like to buy one.
Barley Flour
Barley flour is made from dried and ground barley. While this is not exactly one of those types of flours that you can put in everything, barley flour can be a good substitute for spelt flour when making flatbreads, baby food(as it is protein-rich) a great thickening agent for sauces, and gravies.
Barley flour is also a healthy option for making amazing pasta with a lighter texture from scratch.
Barley flour(not to be confused with naturally gluten-free buckwheat flour) contains up to 8 per cent of gluten and should not be consumed by people with severe gluten allergies or gluten sensitivity.
Even though barley is not considered to be a type of wheat, I recommend being very careful with it if you have some kind of wheat allergy.
Regular Wheat Flour
Regular wheat flour, also called all-purpose flour, is a type of product that needs no introduction. Just look into your pantries, and there you have it, an all-purpose flour. This grain flour is made with a variety of wheat, and it is used for everything from baking to cooking.
To be honest, it took me a long time to get used to other types of flour, I was always leaning towards this whole-wheat flour because it was the safer, full-proof option for all of my recipes.
As I said, you can incorporate this flour in recipes with no problem at all. Because all-purpose flour has a massive gluten content, it can cause some digestive problems.
Kamut Flour
Kamut flour, also known as Oriental wheat, is also one of the ancient types of wheat that carry lots of nutrients, proteins, and fibre.
The only difference you’re going to notice is that spelt flour has a buttery flavour with a bit of sweeter note to it.
While Kamut flour has a significantly less amount of gluten in it, it is still considered to be a glutenous flour that is not recommended for people with gluten allergies, gluten sensitivity, or if overall you’re just having a gluten-free diet.
Rice Flour
Rice flour is a gluten-free option for all those who suffer from gluten intolerance or allergies.
This flour is made from, you guessed it, rice. At this point, you have to wonder if there is anything that rice isn’t good for?
White rice flour is a refined version of brown rice(which has the bran or the outer part of the rice), which means that it contains fewer nutrients.
White rice flour has a lighter texture and a much lighter taste than brown rice flour.
People consider white rice flour to be the perfect alternative to all-purpose white flour, because of its lightness and milky white colour.
Einkorn Flour
Einkorn flour is the earliest form of cultivated wheat and therefore it is considered to be the father of all those who came after it.
This ancient flour has a whopping 30% more protein than regular wheat flour, and 15% less starch.
On top of that, Einkorn flour is high in nutrients, minerals, Vitamin B6 and A, potassium, etc…
Einkorn flour is much healthier than regular wheat flour, but be aware that the taste can be quite different from what your taste buds are used to.
This flour has a much stronger and weirder taste than most modern flours out there, but I think it’s worth it since you get all of these benefits from it.
Einkorn flour is much easier to digest and shouldn’t give your stomach any problems even though it is a glutenous product.
Another thing that never ceases to amaze me about this flour is that it doesn’t need as much water as modern wheat flour.
Amaranth Flour
Amaranth flour is one of the ancient grains that are full of micronutrients, fibre, and protein.
A little known fact about this flour is that it is actually not made from a grain, but from the seeds of the Amaranth flour that have been cultivated for thousands of years.
While not the most suitable flour for making bread or pastries that require rising of the dough, Amaranth flour is a good substitute for spelt flour when making pancakes, flatbread, or biscuit dough.
Amaranth flour comes from a specific type of flower called the Amaranth flower, and it’s typically found in Mesoamerica, its native land.
Raw Amaranth is also a very good source of antioxidants, especially phenolic acids, and vanillic acids(among others).
Buckwheat Flour
Buckwheat is not a type of wheat and it is a great gluten-free and grain-free option for those who suffer from severe gluten allergies.
This flour is a little bit denser than most flours in the market but it is also full of nutrients and amino acids.
I recommend using this product for simple cooking and baking like pancakes, crepes, biscuits, muffins, or banana bread. The flour has a sweet and nutty taste, similar to the Kamut flour.
Rye Flour
Rye is a grain(but not a wheat variety) that has been processed and refined into flour. This is a popular flour, typically in the diet and fitness world.
Rye flour does contain some gluten in it, but not nearly as much as regular flour. This makes it so much easier to digest, without having any stomach pains from all the gluten.
The taste of this product is kind of difficult to explain, especially if you don’t know what I’m talking about.
Some say that Rye flour tastes a bit bitter, and some say it has a tangy and nutty taste. However, it is yours to decide whether you would like to include it in your regular diet.
Cricket Flour
Yeah, you read that right and it’s exactly what you think. Cricket flour is a gluten-free option for all types of flour and it is made from milled, crushed, and roasted crickets.
Some may say it’s gross to put crickets in your food, and I completely agreed with you when I was younger, I mean crickets? No way.
In actuality, cricket flour tastes nothing like crickets(not that I know how crickets taste), but it does have a combination of tastes(bitter, sweet, and nutty).
A known fact is that crickets are high in protein, and so is this flour. Take just one tablespoon of this flour(which is 3grams per tablespoon) and you already have your protein for the day.
Although it is gluten-free and grain-free, this flour is obviously not suited for vegetarians or vegans.
Pastry Flour
Pastry flour is similar to all-purpose flour except that it has less protein in it. This product is designed to always make your pastries light and fluffy.
Cake Flour
Cake flour is also a low-protein product designed to have less gluten and make your cake batter more light. This flour is milled from soft wheat, and it has a finer texture than regular flour.
Cake flour is very similar to pastry flour and is often used as a substitute for it.
Substitute For Spelt Flour Related FAQs
Can I Use Normal Flour Instead Of Spelt Flour
Yes, you can use normal, all-purpose flour instead of spelt one.
What Can Be Used To Substitute Spelt Flour
You can substitute your spelt flour with brown rice flour, rice flour, oat flour, barley flour, rye flour, buckwheat flour, cricket flour, cake flour, pastry flour, Kamut flour, Amaranth flour, Einkorn flour and regular all-purpose flour.
What Is The Difference Between Spelt Flour And Normal Flour
Spelt flour is lower in calories and higher in protein than all-purpose flour. It is also rich in vitamin B2, niacin, and copper, which are all very good for your health.
Which Is Healthier Spelt or Whole Wheat Flour
While they both have big nutritional value, spelt flour is richer in vitamin B, copper, niacin, and protein.