Gluten-free? Try these delicious alternatives to wheat flour

Gluten-free living can be a challenge, but baking and cooking your favorite foods from scratch can make it easier to avoid gluten.

By Jacalyn A. See, R.D.N., L.D.

Maybe you've gone gluten-free for health reasons, or you're wondering if you'd feel better if you ate less gluten. Whatever the reason, many people are trying to avoid or cut down on gluten — a protein composite found in wheat, barley and rye.

Gluten-free living can be a challenge, but baking and cooking your favorite foods from scratch can make it easier to avoid gluten. Plus, homemade gluten-free breads, cookies and other baked goods are much cheaper — and tastier — than store-bought versions.

Gluten-free baking may seem complicated at first, since gluten-free flours have different tastes and textures. For the best results, it's a good idea to mix three or four gluten-free flours together to substitute for basic all-purpose flour. Feel free to experiment with a variety of combinations to find the flavor and consistency you like best.

A glossary of gluten-free flours

You might be surprised to learn how many different types of flour there are besides wheat. You can find many of these gluten-free flours in supermarkets. If these products aren't available at your local grocery store, look for them online or at a health foods store.

  • Amaranth flour has a nutty, slightly sweet, toasted flavor. Try it in baked goods that are dark in color, such as brownies or spiced treats.
  • Arrowroot flour is a good substitute for cornstarch. It can be used for breading for fish or meats, as a thickener for fruit sauces, or blended with other gluten-free flours to make baked goods.
  • Bean flour is made from various ground, dried beans — such as navy, pinto, black, cranberry, fava, chickpea (garbanzo), soy and white beans. Bean flours pair well with sorghum flour in recipes with intense flavors, such as gingerbread and chocolate cake.
  • Corn flour, which is milled from ground corn kernels, has a light texture and gives baked goods a slightly nutty flavor. It's not as coarse as cornmeal.
  • Mesquite flour has a slightly sweet, chocolate, molasses-like flavor. Use it in pancakes, breads, muffins, cookies and cakes.
  • Millet flour has a slightly sweet, corn-like, nutty flavor. It's best used as approximately one-fourth of a flour blend.
  • Nut flours are made from ground almonds, chestnuts or hazelnuts. These flours add a rich texture and nutty flavor to baked goods.
  • Potato flour has a heavy texture and definite potato flavor. Use it as a thickener for soups, gravies and sauces. Small amounts can be used in baked goods to add moistness, but avoid using it as the main flour. Potato flour is not the same as potato starch, and the two can't be interchanged.
  • Potato starch is a very fine powder, similar to cornstarch. It has no potato flavor, so it works well in most recipes and lends a light, fluffy texture to baked goods. It is also a great thickener for gravies, sauces and puddings.
  • Quinoa flour has a slightly nutty but strong flavor. Limit it to one-fourth of your blend. Try it in highly spiced or flavored foods.
  • Rice flour (brown) is made from whole-grain brown rice and adds a nutty flavor to baked goods. Combine it with other flours and starches — otherwise, it tends to be gritty, crumbly and dry.
  • Rice flour (sweet) is made from sticky short-grain white rice that has more starch than white rice or brown rice. It's an excellent thickening agent for sauces, gravies and puddings.
  • Rice flour (white) is made from ground white rice. This flour has a bland flavor and is best when combined with other gluten-free flours.
  • Sorghum flour is made from ground sorghum (milo). It has an earthy flavor and works well with bean flours.
  • Soy flour is made from whole soybeans. It has a strong flavor and is best when mixed with other flours and in foods containing nuts, chocolate or spices.
  • Tapioca flour can make up about one-fourth to one-half of your flour blend. It can create a chewy texture in breads. Use it to thicken soups, gravies, stir-fries and sauces, and as a breading for a crispy coating.
  • Teff flour, made from a grass native to Ethiopia, is a nutty, molasses-like brown flour. It can make up one-fourth to one-half of a flour blend and is especially good for dark baked breads, muffins, cookies and cakes. Some teff flour is combined with wheat flour, so buy only 100 percent teff flour.
Dec. 11, 2016 See more In-depth

See also

  1. 5 tasty ways to tweak recipes for healthier eating
  2. A healthier take on a breakfast favorite
  3. A new way to enjoy fresh fruit
  4. A spoonful of sugar helps the veggies go down
  5. Add kick to fresh fruit
  6. Secrets of low-fat cooking
  7. An easy way to add omega-3
  8. Bake with less sugar
  9. Beans and other legumes: Cooking tips
  10. Canned pumpkin
  11. Benefits of cooking at home
  12. Cooking dinner? Try these techniques
  13. Strategies to prepare and enjoy healthy meals at home more often
  14. Pantry basics for a gluten-free holiday
  15. E. coli in food
  16. Easy fish for four
  17. Fit more fruit into your diet
  18. Fit in more fruit with a smoothie
  19. Flip your burger
  20. Food safety
  21. Foodborne illness
  22. Get a fiber boost
  23. Grilled fruit? Try it!
  24. Healthier recipes? Delete 1 ingredient
  25. Healthy cooking for singles or couples
  26. Healthy cooking make-over
  27. Healthy eating: One step at a time
  28. Ingredient substitutions
  29. Healthy-cooking techniques
  30. Hold the soap when washing fruits and veggies
  31. How long are leftovers safe to eat?
  32. How to wash fresh fruits and vegetables
  33. Include food safety in your party plans
  34. Ingredient substitutions that pack a punch
  35. Lentils: How do I cook with them?
  36. Mashed potatoes: Cut the fat
  37. Meatless meals
  38. Menu planning for 1
  39. Mold on your cheddar? Don't despair
  40. Moldy cheese
  41. Olive oil
  42. One-pot meals for healthy eating
  43. Pizza for dessert? Try it!
  44. Put fish on the menu
  45. Quick fix: Acorn squash
  46. Quick fix: Bean salad
  47. Quick fix: Flatbread pizza
  48. Quick fix: Sauteed corn
  49. Quick lunch: Veggie pita pocket
  50. Recipe makeovers
  51. Safely reheat leftovers
  52. Salsa: Not just for chips anymore
  53. Simple steps to making fall soups
  54. Simple ways to cook healthier
  55. Vegetable recipes
  56. Fruit 5 ways
  57. Guide to gourmet salt
  58. Cooking fish
  59. Guide to beans and legumes
  60. Guide to herbs and spices
  61. Sodium: Smarten up
  62. Soup recipes
  63. Summer recipe collection
  64. Sweet endings: Poached peaches
  65. Take breakfast with you
  66. Cooking frozen turkey
  67. Top it off with fruit
  68. Try a new salad: Corn and barley
  69. Veggie how to: Grilled vegetable kebabs
  70. Want a healthy dessert? Grill fruit!
  71. Want healthier recipes? Swap ingredients!
  72. What are legumes, anyway?
  73. Cooking oil
  74. Whole grains for a healthy heart
  75. Whole grains
  76. Cook a perfect Thanksgiving dinner