There are multiple alternatives to traditional wheat flour for baking needs. So, if you’re gluten-free like my family, you have plenty of options. The list is longer than you may think, which is great news considering how prevalent gluten is nowadays.

What is gluten?

Gluten is the protein found in most grains that acts as a glue in tons of recipes. Eliminating it can be an upheaval. Thankfully, more and more options arrive on the scene every day.

Different gluten-free baking flour

Let’s take a look at the most popular gluten-free baking flours on the market today.

Almond flour:

Almond flour is a popular wheat alternative, especially as it can be made at home. By simply boiling and sifting almonds, you can have nutritious, wheat-free flour.

Almond flour is also appealing for its part in lowing cholesterol and insulin resistance. With six grams of protein, low carbs, and plenty of vitamin E (which works as an antioxidant in the body, reducing your risks of heart disease and Alzheimer’s), almond flour is an appealing choice.

Thanks to almond flour’s low glycemic index, it doesn’t cause spikes in blood sugar like wheat flour and can provide more sustained energy! Additionally, almond flour is high in magnesium, which also helps to regulate blood sugar.

Almond flour can be beneficial not only for gluten-sensitive people but those with diabetes and other blood sugar disorders as well.

Rye flour

Another flour helpful in regulating blood sugar is rye. However, rye is not gluten-free. It belongs in the same category as wheat and barley. But when used in baking, it contains significantly less gluten and more nutrients, including high fiber. Being more robust means rye fills you up and helps promote weight control by staving off cravings for hours after meals. Like red wine, rye flour contains polyphenols, which hold cancer-fighting properties.

It may not be the lowest in calories at 416 grams a serving but with only three grams of fat and is packed with nutrients, rye flour is well worth consideration. While it’s not completely gluten-free, rye flour can still be a great, healthy alternative to regular wheat flour.

Buckwheat flour

While it may have “wheat” in its name, buckwheat is completely wheat and gluten-free, belonging to the pseudocereal group. Buckwheat may be one of the most nutritious alternatives to wheat flour. It’s packed with fiber and rich in amino acids and while the protein content is on the small side, it’s high-quality.

Coconut flour

It seems like there’s nothing coconuts can’t do these days. Being grain and gluten-free, coconut flour is an ideal ingredient for sensitive eaters. Coconut flour makes up for its 210 calories with its healthy fats and antioxidants. Like almond flour, coconut flour is a little sweeter, making it ideal for cakes and other treats. If coconut isn’t your thing, the taste maybe a little more distinct than you’d like. Pairing it with stronger tasting notes can help you adjust.

You should also be aware of proper food storage – coconut flour should be kept in an air-tight container as it can absorb odors.

Quinoa flour

Coconut flour holds a lot of similarities to quinoa flour, which, like buckwheat is a pseudocereal. Quinoa flour is said to be closest to all-purpose flour and therefore the most adaptable. Quinoa flour is only about 200 calories and provides good fats, plenty of protein, and those awesome anti-inflammatory benefits. Its high fiber content is also said to aid in weight loss. Keep in mind that quinoa shouldn’t be overused--too much fiber in your diet can get in the way of your body’s ability to absorb other important nutrients.

Gluten-free all-purpose flour

It exists! It’s typically a combination of starches and rice flours. With most brands, you can get away with only using this flour instead of mixing. Some complain that gluten-free flour can be gritty so you may need to shop around before finding a favorite.

Baking tips for baking with gluten-free flour

It can be overwhelming to consider all the options out there for a healthy alternative to flour. Knowing what to use for your baking needs can be even more difficult. Each flour has unique properties that make it better suited for certain recipes.

For instance, because coconut flour tends to absorb liquid easily, Healthline recommends only using coconut flour in recipes that use eggs to help maintain a moist texture. Other than that kink, it works well in baked goods, pizza crusts, and anything else that needs a nice, fluffy texture.

Almond flour works well in baked goods that call for a rich flavor and can instantly make any dessert healthier with its hefty dose of nutrients and good fats. Almond flour also makes things more tender, making it perfect for pancakes, cookies, muffins, or cakes. However, that tenderness makes almond flour unideal for things like crispy, crusty bread.

The nuances can be endless. Each recipe and each flour calls for different rules. Most bakers agree that mixing flours results in the greatest success. With most flours, using only ¼ or ½ of what the recipe calls for, replacing the rest with another flour alternative. Beyondceliac.org recommends mixing three to four flours to achieve the right “structure, lightness, and good flavor.”

For instance, when baking bread, you may need a glue to keep your bread from getting crumbly. Xantham gum is a favorite choice as it can also help the bread to rise despite the absence of gluten (which is what creates the bubbles, causing the bread to rise). But, as with your flour choices, you have options, like guar gum or flaxseed.

Going gluten-free is a labor of love but you may find new favorites through exploring alternative ingredients. Even if you aren’t Celiac, baking with gluten-free flours can be more nutritious and easier on your waist. Anyone who loves baking will love the process of learning the nuances of working with gluten-free flours.

Popular Gluten-Free Baking Flours