Wheat free & gluten free alternative flours
Wheat, barley, and rye flours contain gluten. Gluten is the protein that strengthens and binds dough in baking, so when baking with wheat/gluten free flours you will usually need to source alternative binding agents e.g. xanthan gum. However, not everyone wants to, or can, use xantham or guar gums, What are the alternatives to xanthan gum or guar gum? might offer suitable suggestions.
If you're following a specific wheat free or gluten free recipe it's been formulated to get the best possible result using the flour substitutes listed in the recipe. So if you're thinking of substituting other flours for those listed in that recipe you need to be aware that you may get a failure—so probably don't do it for the first time ever if cooking for an important event.
A good tip if you do need to substitute a gluten free flour is to use an alternative flour of similar properties and weight. For example, tapioca flour may substitute okay for cornstarch or arrowroot flour, plus if it's a small quantity being substituted it often has a much better chance of not being noticeable, unlike if it's the bulk ingredient in a recipe.
It's important to be aware there is no exact substitute for gluten containing flour, so recipes made with alternative flours will be different. This means you can't just substitute gluten free flours into, for example, a standard bread recipe and expect it to work.
It's best to store flours in airtight containers in a dark cool place to avoid them turning rancid. I store my alternative flours double-bagged in the freezer to maintain their freshness. Using flours at room temperature is recommended, so measure out what you need and let them warm up slightly. Note: where I've used wheat or gluten free check marks these indicate the status only if a pure uncontaminated product has been sourced. Always ensure the packing states certified gluten free to be safe.
Almond flour
Made from ground almonds which means it has a pretty high calorie content compared to other alternative flours. Adds a nutty taste to baking, but also sucks up liquid like a sponge so you may need to adjust liquid quantities accordingly. Definitely needs to be refrigerated or put in the freezer to stay fresh, though be aware if frozen it might need a little breaking up when it clumps.
Wheat free
Gluten free
Amaranth flour
Amaranth flour is made from the seed of the Amaranth plant, which is a leafy vegetable. Amaranth seeds are very high in protein and makes a nutritious
flour for baking. Alternative names: African spinach, Chinese spinach, Indian spinach, elephants ear.
Wheat free
Gluten free
Arrowroot flour
Arrowroot flour is ground from the root of the plant, and is very useful for thickening recipes. It's tasteless and the fine powder becomes clear
when it is cooked, making it ideal for thickening clear sauces.
Wheat free
Gluten free
Banana flour
Made from unripe green bananas that are dried and milled to create a flour that has a bran-like taste instead of a banana taste. Can be use for all cooking and baking, or as a thickener for soups and sauces. Use 25% less banana flour than is suggested for flour in recipes. Not the same as plantain flour.
Wheat free
Gluten free
Barley flour
Barley only contains a small amount of gluten so is less often used to make bread, with the exception of unleavened breads. It has a slightly nutty flavour, and can be used to thicken or flavour soups or stews. Blended with other alternative flours it is also fairly versatile for cakes, biscuits, pastry, dumplings etc.
Wheat free
Gluten free
Brown rice flour
Brown rice flour is heavier than its relative, white rice flour. It's milled from unpolished brown rice so has a higher nutritional value than white,
and as it contains the bran of the brown rice it has a higher fibre content too. This also means it has a noticeable grainy texture which will contribute to a heavier product than recipes made with white rice flour. It's not often used completely on its own because of its heavier nature.
Wheat free
Gluten free
Buckwheat flour
Buckwheat flour is not, despite its name, a form of wheat. Buckwheat is actually related to rhubarb. The small seeds of the plant are ground to make
flour. It has a strong nutty taste, so is not generally used on its own in a recipe as the taste of the finished product can be very overpowering and a little bitter. Alternative names: beech wheat, kasha, saracen corn.
Wheat free
Gluten free
Cassava flour
Made from a starchy root vegetable originating in South America. It has a mild flavour and fine texture. Alternative name: yuca flour.
Wheat free
Gluten free
Chia flour
Made from ground chia seeds. Chia seeds have been labelled a "superfood" as they are highly nutritious, containing Omega 3, fibre, calcium, and protein all packed into tiny seeds. They're also known as "nature's rocketfuel" because many sportspeople and superathletes, such as the Tarahumara, use chia for enhanced energy levels during endurance events. When used in baking, liquid levels and baking time may need to be increased slightly. Also works well as an egg substitute; 1 tbsp chia seeds + 2.5 tbsp water = 1 chia egg.
Wheat free
Gluten free
Chickpea flour
Ground from chick peas and has a strong, slightly nutty taste. Alternative names: garbanzo or gram.
Wheat free
Gluten free
Coconut flour
Made from dried, defatted coconut meat this flour is high in fibre with a light coconut flavour. Typically additional liquid will be required in a recipe that uses coconut flour as it's quite absorbent.
Wheat free
Gluten free
CoffeeFlour®
Made from the discarded coffee cherry fruit, this is a nutritious flour that does not taste of coffee. The coffee fruit is milled into a flour high in fibre, low in fat, has more iron than most grains, is low in caffeine, and has more potassium than bananas.
Wheat free
Gluten free
Cornflour - UK
Cornflour is milled from corn into a fine, white powder, and is used for thickening recipes and sauces. It has a bland taste and works very well when mixed with other flours, for example when making batter for gluten free tempura. Alternative name: cornstarch. Some types of cornflour/cornstarch are milled from wheat but are labelled wheaten cornflour/wheaten cornstarch.
Wheat free
Gluten free
Corn flour
Corn flour is milled from whole corn/maize kernels resulting in its yellow colour. Alternative name: maize flour.
Wheat free
Gluten free
Cornstarch
Cornstarch is milled from corn into a fine, white powder, and is used for thickening recipes and sauces. It has a bland taste and works very well when mixed with other flours, for example when making batter for gluten free tempura. Alternative name: cornflour (UK). Some types of cornflour/cornstarch are milled from wheat but are labelled wheaten cornflour/wheaten cornstarch.
Wheat free
Gluten free
Cornmeal
Ground from corn, and is heavier than corn flour. Comes in coarse or medium grind. Used for making cornbread amongst other things.
Wheat free
Gluten free
Garbanzo Fava flour
This is a blend of flour from garbanzo beans (chick peas) and fava beans and has a distinctive earthy flavour. Also adds good texture to baking.
Wheat free
Gluten free
Hazelnut flour
Made from hazelnuts and adds a nutty flavour and texture to baking, higher in calories than many gluten free flours. Must be refrigerated or frozen after opening as nut flours tend to go rancid quite quickly if not stored correctly.
Wheat free
Gluten free
Hemp flour
Made from ground hemp seeds it has a mild, nutty flavour. Must be refrigerated after opening.
Wheat free
Gluten free
Lupin flour
Made from a legume in the same plant family as peanuts. High in protein and fibre, low in fat. It carries the same protein that causes allergic
reactions/anaphylaxis to peanut or legumes, which makes it unsuitable for people with peanut or legume allergies.
Wheat free
Gluten free
Maize flour
Milled from whole maize/corn kernels resulting in its yellow colour. Alternative name: corn flour.
Wheat free
Gluten free
Millet flour
Comes from the grass family and is used as a cereal in many African and Asian countries. It can be used to thicken soups and make flat breads and griddle cakes. Because it lacks any form of gluten it's not suited to many types of baking.
Wheat free
Gluten free
Oat flour
Ground from oats so care needs to be taken to ensure it is sourced from an uncontaminated milling process, always source certified gluten free oats. Also contains avenin, which is a protein similar to gluten, so even certified gluten free oats may not be suitable for all celiacs. Absorbs liquids more than many flours, so you may need to increase the liquid content of any recipe it's added to. Readily substitutes into many cake and cookie recipes. Oat flour goes rancid very quickly, so either buy small amounts and use quickly or store it in the fridge/freezer. Alternatively make your own when you need it from rolled oats using a food processor, though don't overheat it during milling.
Wheat free
Gluten free
Plantain flour
Made from green plantains native to Columbia and Nigeria, they are peeled, dried, then ground into a fine flour. It's a farily versatile flour that can be used for cooking, baking, or thickening. Not the same as banana flour.
Wheat free
Gluten free
Potato flour
Potato flour should not be confused with potato starch flour. Potato flour has a strong potato flavour and is a heavy flour so a little goes a long way, and it sucks up liquid in a recipe like a sponge. Bulk buying is not recommended unless you are using it on a regular basis as it doesn't have a very long shelf life, or store it in the freezer.
Wheat free
Gluten free
Potato starch
This is a fine white flour made from potatoes and not to be confused with potato flour. Potato starch has a light potato flavour which is undetectable when used in recipes. Can usually be substituted where tapioca starch or cornstarch is required.
Wheat free
Gluten free
Quinoa flour (pronounced 'keen wa')
Quinoa is related to the plant family of spinach and beets. It has been used for over 5,000 years as a cereal, and the Incas called it the mother seed. Quinoa provides a good source of vegetable protein. It's the seeds of the quinoa plant that are ground to make flour.
Wheat free
Gluten free
Rye flour
Rye flour is a strongly flavoured flour, dark in colour. Breads made with rye flour are denser than those made with wheat, e.g. pumpernickel. Rye flour has a low gluten content, but it can be used for recipes such as pancakes and muffins.
Wheat free
Gluten free
Sorghum flour
Ground from sorghum grain which is similar to millet. The flour is used to make porridge or flat unleavened breads. It's an important staple in Africa
and India. Stores well under normal temperatures.
Wheat free
Gluten free
Soya flour
Soya flour is a high protein flour with a nutty taste. It's not generally used on its own in recipes, but when combined with other flours is very successful as an alternative flour. Can be used to thicken recipes or added as a flavour enhancer. Needs to be carefully stored as it is a high fat flour and can go rancid if not stored properly. A cool, dark environment is recommended but fridge or freezer is better.
Wheat free
Gluten free
Sweet white rice flour
Milled from short-grain glutinous rice it has a bland flavour and fine texture. Works well as a thickener, as well as in general baking. Despite its name it's not sweet like a sugar. Alternative name: glutinous rice flour.
Wheat free
Gluten free
Tapioca flour
Tapioca flour is made from the root of the cassava plant, once ground it takes the form of a light, soft, fine white flour. Tapioca flour adds chewiness to baking and is a good thickener. It's a fairly resilient flour so storing at room temperature is generally no problem, but like all alternative flours, once opened storing in the freezer is best.
Wheat free
Gluten free
Tigernut flour
Not related to nuts as it's actually made from a root vegetable native to North Africa. Tigernut flour has a sweet nutty flavour and is slightly coarser than many flours so it will change the texture of a recipe slightly.
Wheat free
Gluten free
Teff flour
Teff comes from the grass family and is a tiny cereal grain native to northern Africa. Ground into a highly nutritious flour it's used to prepare injera, which is a spongy, slightly sour flat bread.
Wheat free
Gluten free
White rice flour
Milled from polished white rice so it's very bland in taste. White rice flour is ideal for recipes that require a light texture. It can be used on its own for a variety of recipes and has a reasonable shelf life, as long as it's stored in an airtight container to avoid it absorbing moisture from the air.
Wheat free
Gluten free
