With the rise of low-carb diets, many are saying goodbye to grains. While it may have been a challenge in the past, there are many grain-free packaged products now available, including flours. But not all grain-free flours are created equal. So whether you’re following a grain-free diet or simply looking to experiment with your favorite baked goods, breaded foods or other dishes, you may be wondering why, how and when to use each one. Kroger Co. Registered Dietitian Nutritionist Anna Smith helps us break down tips and tricks for three popular grain-free flour choices, so you’ll feel more confident next time you’re cooking or baking.
Almond Flour
This grain-free flour is made by removing the brown skins of almonds and then milling the nut into an extra fine flour or meal. Almond flour is rich in healthy fats, vitamin E and low in carbohydrates making it a favorite in Paleo or keto diet recipes. Almond flour can be used in place of breadcrumbs in meatballs, meatloaf, or burgers. When used in baking, it can be substituted in a 1:1 ratio for general flour. Due to its higher fat content, recipes using almond flour generally call for less oil and additional eggs. It is easily used to make cookies, muffins, and pancakes – just keep an eye on the product when baking because almond flour can burn easily. Also, remember to store almond flour in the refrigerator or freezer to best preserve its shelf life.
Coconut Flour
Made from coconut meat that has been dried, defatted, and ground to a powdery substance, coconut flour is low in carbohydrates and high in fiber, making it a great flour alternative for those who are carbohydrate conscious. Coconut flour can be easily substituted for cornmeal or regular flour when breading different proteins. The general conversion is ¼ cup coconut flour in place of 1 cup grain-based flours. When substituting coconut flour in baking, it can be a little more difficult to mimic the desired texture of regular flour. It is recommended to only substitute up to 20% coconut flour in a recipe that calls for regular flour. In addition, you will need to add equal parts of liquid. This is because coconut flour is highly absorbent. If you’re looking for a completely grain-free or gluten-free recipe, start with one that specifically calls for coconut flour for the best results with taste and texture. Common coconut flour recipes include pancakes, muffins, and quick breads.
Tapioca Flour
Tapioca flour is derived from the cassava root, a woody shrub found in South American and the Caribbean. The root is peeled, washed, chopped and then finely shredded to make a starchy flour substance. This grain-free flour contains only carbohydrates—no fats or proteins—giving it a nutritional profile similar to general, all-purpose flour. It is most commonly used as a thickener in sauces, soups or pie fillings as a replacement for cornstarch. The substitution ratio used is 2 Tbsp tapioca flour in place of 1 Tbsp cornstarch. Tapioca flour is also known for its ability to produce a crisp, chewy texture in baked goods making it perfect for breads, rolls, or muffins. When used in baking, it can be substituted for all purpose flour in a 1:1 ratio.
In a rush? Here’s a handy chart that covers the information above:
| Almond Flour | Coconut Flour | Tapioca Flour |
| Rich in healthy fats, vitamin E, low carb (Paleo, keto) | Low in carbs, high in fiber | Contains only carbs – no fats or proteins |
| Use in place of breadcrumbs (meatballs, meatloaf) or in baked goods | Use in place of cornmeal (breaded dishes) or flour (pancakes, muffins, quickbreads) | Use in place of cornstarch (sauces, soups, pie fillings) |
| Sub 1:1 for other flour | Sub ¼ cup for 1 cup cornmeal OR Sub 20% for other flour | Sub 2 Tbsp for 1 Tbsp cornstarch OR Sub 1:1 for other flour |
| Notes: Store in fridge; watch baked goods as they may burn easily |
Note: Add equal parts extra liquid when baking |
Related reading: Learn more about gluten-free flours for baking.