Fortunately, there are a number of flour options on the market for baking and cooking that don’t contain an ounce of gluten. Some even include a number of additional nutrients that you won’t find in flour made from wheat. “It varies between brands,” she says, “but you’re generally going to get about 6 grams of protein and 6 grams of fiber per serving.” The flour alternative is on the denser side, so make sure you have enough moisture in whatever you’re cooking to keep it from drying out. “Chickpea flour works really well as a binding agent, like in meatballs or falafels in place of breadcrumbs,” Cording says. If you’re following a vegan diet, it also works well as an egg substitute. Zibdeh likes using almond flour when baking things like pancakes, muffins, and banana bread. “It helps balance the carbohydrates and is a good choice for low-sugar baking,” she says. “It has three times more fiber than wheat and is a good source of plant based-iron, calcium1, and phosphorus2,” she adds. “Because it’s low in FODMAPs, it’s also easier to digest and a good option for people with IBS.” According to nutritionist Frances Largeman-Roth, RDN, “It has an earthy, mild flavor and fine texture, which makes it appropriate for cookies and cakes.” “Buckwheat contains rutin and quercetin, which are antioxidant flavonoids that help regenerate vitamin C,” Zibdeh tells mindbodygreen. “And some studies have even shown that buckwheat lowers total and bad cholesterol and raises good cholesterol3.” Largeman-Roth enjoys buckwheat flour for its nutty flavor in dollar-size pancakes (aka blini) or soba noodles. “Even though it’s a whole grain, it doesn’t have as strong of a flavor as other whole grain flours,” Cording says. “I recommend using it in baked goods if you want a more neutral taste.” If you experience GI discomfort from the saponins in quinoa, keep that in mind when deciding whether or not to use this alternative. “If you’re sensitive to cooked quinoa,” Cording says, “you might also be sensitive to quinoa flour.” Cording suggests using it as a coating when breading chicken breasts or other foods—similar to breadcrumbs—rather than as a binding ingredient. Largeman-Roth tells us, “It has a very silky texture and is a great replacement for cornstarch.” Because of its starchiness, arrowroot flour absorbs extra liquid, making it an effective substitute in pies and other fruit-based baked goods. “It adds thickness to recipes like sauces,” Largeman-Roth adds, “and can also be used as an egg replacement.” Amaral tells us, “It’s perfect for gluten-free soups and helps to emulsify sauces and puddings.” Unlike most starchy gluten alternatives, tapioca flour helps to retain moisture in baked goods, like these fluffy popovers. Tigernuts are also rich in prebiotic starch, so to get a good gut-health boost, make this matcha banana bread. However, similar to other root vegetable flours, it’s quite starchy and not as airy as all-purpose flour. It’s better suited to foods that don’t require leavening, like pancakes or flatbreads. It’s a good substitute for flour in biscuits, tortillas, or tortilla chips. “The texture is very different from all-purpose flour,” Amaral says, “and it requires a lot of eggs and emulsifiers to keep it together.” Because of its strong coconut flavor, it works well in sweeter foods like pastries or this keto-friendly zucchini bread.
