Types of Gluten-Free Flours

Gluten-free baking can be challenging, but with the right tips, tricks, and knowing the types of gluten-free flour needed, you can create delicious and satisfying treats. Explore the secrets to perfect texture and flavor in gluten-free baking using a variety of gluten-free flours.

Gluten is a protein found in wheat, barley, and rye, which can cause digestive issues for some individuals. Gluten-free flours are made from alternative grains, nuts and seeds and can substitute traditional wheat flour in baking and cooking.

As a Certified Nutrition Coach, and someone who has been gluten-free for 5 years, many types of gluten-free flours are available. However, each has its unique taste and texture.

When choosing a gluten-free flour, it is important to consider its intended use, as some flours are better suited for certain types of baking or cooking than others (just like some gluten-free grains are better suited towards certain things than others).

Gluten-free flour can be used to make various dishes, from bread and cakes to pasta and pizza crusts.

However, it is essential to note that gluten-free flours do not behave the same way as wheat flour and may require different ratios and techniques to achieve the desired results.

That said, with the proper knowledge, experimentation, and leaning how to eat gluten-free on a budget, gluten-free flours can be a delicious addition to any gluten-free pantry.

Common types of gluten-free flours

There’s no shortage of flours to choose from for baking and cooking. Here are some of the most common gluten-free flours and their characteristics:

Almond flour

Almond flour is made from ground almonds. It has a nutty flavor and is an excellent source of protein and healthy fats.

Almond flour is especially great in almond flour cookies, as a low-carb alternative to breadcrumbs, and as a savory filler in something like paleo chicken pot pie.

Learn the difference between ground almond and almond flour.

Chocolate almond flour cookies drizzled with chocolate on a piece of parchment paper on a baking sheet.

Rice flour

Rice flour is a versatile gluten-free flour that comes in several varieties. Sweet white rice flour is stickier and often used in Asian desserts.

Brown rice flour makes a great one-to-one alternative for wheat flour all on its own and makes for a great gluten-free pasta dough. And white rice flour is an excellent addition to gluten-free flour blends.

Coconut flour

Coconut flour is made from dried and ground coconut meat. It has a slightly sweet flavor.

Coconut flour is unique in that it absorbs more liquid than wheat flour which is why it's great in baked goods like paleo donuts.

For every cup of traditional flour you would typically use, you would only need ¼ cup coconut flour. Additionally, coconut flour requires that a binding agent like eggs is used.

In contrast, some gluten-free flours can get away without any. Learn more about coconut flour vs almond flour.

Buckwheat flour

Despite its name, buckwheat is not related to wheat and is gluten-free. Buckwheat flour has an earthy flavor and is often used in buckwheat pancakes, waffles and soba noodles bowls.

It has excellent binding properties and can be used as a standalone flour in many instances.

Gluten-free all-purpose blends

Gluten-free all-purpose blends are a mixture of different gluten-free flours and starches designed to imitate the taste and texture of wheat flour and be used in recipes in a one-to-one ratio.

They can effectively be used for most gluten-free baking recipes.

Bob's Red Mill is my go-to for gluten-free baking flour and all-purpose flour.

Tapioca Flour

Tapioca flour is also known as tapioca starch depending on the brand and is crucial in stocking up on gluten-free pantry staples.

It is technically a starch that that comes from cassava root. Tapioca flour tends to help absorb liquid and bind ingredients in baking items like gluten-free pumpkin donuts and protein bars without nuts.

Other gluten-free flours

Many other gluten-free flours are available, including sorghum flour, millet flour, tapioca flour, amaranth flour, quinoa flour, corn flour, cassava flour, chickpea flour, teff flour and arrowroot flour.

You can also make oat flour by grinding up oats. Make sure to use gluten-free certified oats and learn about different types of oats and how to use them first. Likewise, learn more about hidden sources of gluten to make sure you're in the clear if you're celiac.

Each has unique characteristics and can be used in various recipes. With some experimentation, finding the perfect flour for any recipe is possible.

I have quite a few go-to flours for gluten-free baking but the one I use most frequently is oat flour. I grind it myself from high-quality gluten-free certified oats and since I always have those on hand, I never have to run out to the store for more when baking. Oat flour consistently performs well in baked goods and I appreciate its lower price point than some of the other specialty flours
— Gina Matsoukas, Running to the Kitchen

Using gluten-free flours in baking

When baking gluten-free, it is important to use a flour or flour blend that mimics the properties of regular flour, as gluten-free flours lack the gluten protein that gives baked goods their structure and texture.

The lack of this protein means that many gluten-free flour absorb liquid differently which can result in too dense of a texture.

It takes some trial and error to nail down which flours work best for gluten-free recipes.

Baking bread

Baking gluten-free bread can be challenging, as many breads, like gluten-free sourdough, require a strong structure to rise properly. To achieve this, it is recommended to use a blend of gluten-free flours, such as brown rice flour, sorghum flour and tapioca starch.

Adding xanthan gum to the blend can also help improve the texture and structure of the bread. It is also vital to use yeast that is specifically labeled as gluten-free when baking gluten-free bread.

Making cakes and cookies

When making cakes and cookies with gluten-free flour, using a blend with starch such as tapioca or potato starch is helpful. This will help create a lighter texture and prevent sweet treats from becoming too dense.

Check out the gluten-free cookie recipes below for some inspiration.

Sugar cookies with pink icing and sprinkles, a blue linen and bowl of sugar behind them.

Creating pizza crust

Gluten-free pizza crust can be made from various gluten-free flours, each with a unique taste and texture. It is important to note that gluten-free pizza dough may require more liquid than you may be used to with conventional wheat-based doughs to achieve the desired consistency.

Adding baking powder to pizza dough can also help create a lighter texture. When baking gluten-free pizza, it is recommended to pre-bake the crust before adding toppings to prevent it from becoming too soggy.

Overall, experimenting with different gluten-free flour blends and testing recipes is key to achieving the desired texture and structure in gluten-free baked goods. You need not miss out on your favorite baked goods when on a gluten-free diet.