Coconut flour is a good substitute to use in place of wheat flour, especially if you are trying to avoid gluten, or simply if you are looking for a more nutritious flour to use. Coconut flour does offer a lot in terms of fiber and other nutrients, but it also has some downside.
Coconut flour requires more eggs or liquids in a mixture, and it is often difficult to find at your local grocery store, as it is not such a common product yet.
If you want a substitute for coconut flour, what are the best options? Almond flour is one of the best options to use in place of coconut flour, but you are also able to use cassava flour, soy flour, rice flour, and flax meal.
Understanding how well these flours work as substitutes for coconut flour will help to understand which is best for you to use.
The 5 Best Coconut Flour Substitutes
Here are the best coconut flour substitutes and all you need to know about them.
1. Almond Flour
Almond flour is your best bet when looking for a coconut flour substitute. It is high in important nutrients such as protein, fiber, and vitamin E.
Almond flour is made completely of ground almonds, which makes it very nutritionally similar to whole almonds.
It is important to note that almond flour is different from almond meal, which is made with almonds that still have their skins. Almond flour is made from almonds which have been blanched and skinned, which makes almond flour fine with consistent grain size, while the almond meal is coarser.
Much like coconut flour, almond flour is low in carbohydrates and is gluten-free, it also has a low glycemic index which makes it a good option for diabetics.
Just one cup of almond flour is the equivalent of 90 almond nuts, so you are consuming far more almonds using almond flour than you would be eating otherwise.
The downside to almond four is that it is high in omega-6 polyunsaturated fats, which is something you do not want to overconsume in your diet. Almond flour is also fairly expensive compared to coconut flour, so that is something to consider if you are wanting to use it often.
Unlike coconut flour, almond flour is not that absorbent, so you will have to reduce the amount of liquid used in recipes that were created for coconut flour, and you will need to increase the amount of almond flour nearly four times.
Blue Diamond Almond Flour
This almond flour is packed in a 3-pound bag, so it will be more than enough to use as a coconut flour substitute.
It is completely gluten-free and is great to use in meals and for baking. It is suitable for both a Keto and Paleo diet.
The almond flour is finely sifted and made with high-quality blanched almonds, for a fine and consistent texture.
Made from California grown almonds, it has a slightly nutty flavor and gives a fluffy texture to recipes, all while providing protein and fiber.
For sweet or savory dishes, this is a great flour to use.
Kirkland Signature Almond Flour
Another great product to use, the Kirkland Signature Almond Flour is made from blanched almonds.
It is superfine, making it perfect for cooking and baking.
It is gluten-free and provides a good source of fiber and protein.
Nature’s Eats Blanched Almond Flour
The almond flour is super fine and gluten-free and is Star-K Kosher.
It is 100% natural and is milled down to a super fine powder to suit all baking and cooking needs.
It is gluten-free, grain-free, and dairy-free, making it suitable for many different dietary needs.
Use it as a substitute for coconut flour, or to make some breads, cookies, donuts or even as a coating for vegetables and meat.
2. Cassava Flour
Cassava flour is another good option to use as a coconut flour substitute. It is made from the manioc root, which is also called yuca.
It is more similar to wheat flour in texture than coconut flour, but it is still gluten-free. Being gluten-free, it works as a good alternative to coconut flour in gluten-free recipes.
It is very fine and dry, and it has a neutral flavor, which helps it work well for many different recipes, whether it be sweet or savory.
However, cassava flour is high in carbohydrates, just like wheat flour. For a diabetic who is looking for a low-glycemic index substitute for wheat flour, cassava flour will not do it.
You can substitute cassava flour 1:1 with wheat flour because they are so similar in texture and grain size, but for coconut flour, you will need to substitute use around 3 or 4 times as much cassava flour to a serving of coconut flour.
You will also need to reduce the amount of liquid used in the recipe, as coconut flour is much more absorbent than cassava flour.
Otto’s Naturals Cassava Flour
Made from 100% yuca, the Otto’s Naturals Cassava Flour is a single-ingredient, which is completely plant-based.
It is free of all the top 8 allergens, such as grain, dairy, gluten, eggs, soy, and tree nuts, so it is ideal for those who are sensitive to such.
The whole root is used to create the cassava flour, not just the starch extracted from the root. This gives it a more even consistency which is much-needed in many different meals and recipes.
Iya Foods Premium Cassava Flour
The Iya Foods Premium Cassava Flour is made from one ingredient only, the yucca root, and it is made on the same day the root is harvested, to ensure it remains as nutrient-rich as possible.
It has a creamy white color, which is completely natural, and a neutral aroma and taste, allowing it to fit into most recipes very easily.
3. Soy Flour
Soy flour is made from dried and milled soybean. Just like coconut flour, it contains no gluten and is high in protein.
Soy flour is also lower in carbohydrates than wheat flour, so it works well in that regard as a coconut flour substitute.
The problem with using soy flour as a coconut flour substitute is that is has a bean flavor, which might not work well for some coconut flour recipes.
If you are using soy flour in place of coconut flour, you will need to double the amount of soy flour and increase the number of liquids in the recipe.
Baker’s Nutri Soy Flour
The Baker’s Nutri Soy Flour is slightly heat-treated and is perfectly suited to be used in baked goods and cereals, in place of coconut flour and other flours.
It can be used to make cookies, cakes, muffins, and other recipes that call for coconut flour.
It does have a slight bean taste, but it is not too overpowering.
4. Rice Flour
Rice flour can be used to bake and cook different meals, substituting in for coconut flour. It can be used to substitute a greater amount of coconut flour and can either be used alone or in combination with other flours.
There are two options when choosing rice flour: white or whole-grain. White rice flour is much like white flour, the rice grain is refined to remove most of the fiber, so it has a softer, finer consistency.
Brown rice flour is made from whole grain, much like whole wheat flour. It retains most of the fiber and has a coarser texture than white rice flour. It has a slightly nutty flavor compared to white rice, which has a more neutral taste.
When substituting rice flour for coconut flour, you should look at using around 3 times more rice flour than coconut flour.
If you don’t have rice flour on hand, read this: The Best Brown Rice Flour Substitutes For Every Use
Anthony’s Brown Rice Flour
This premium finely ground brown rice flour is finer than most brown rice flours, so you are able to incorporate it into more recipes while still getting the right amount of protein and fiber.
It is non-GMO and vegan friendly, and being gluten-free, it is a great substitute for coconut flour, and other gluten and grain flours.
Bob’s Red Mill Gluten Free White Rice Flour
Gluten-free, vegan, vegetarian and kosher, the white rice flour from Bob’s Red Mill is perfectly suited to a wide range of diets.
It is manufactured in a dedicated gluten-free facility and has been tested thoroughly to ensure it is completely gluten-free.
The rice is slow ground on a slow-turning quartz mill to ensure it has a fine, even texture for when it is used as a substitute for other flours.
5. Flax Meal
Flax meal is another option to use as a substitute for coconut flour, although it has a very different build-up and nutritional content.
Flax meal can substitute both the coconut flour and the egg in many different recipes. Flax meal contains quite a lot of oil, so it is able to act as both the flour and the fat in a recipe.
It is a great source of protein and of omega-3 fatty acids, which are always great to include in your diet.
To use flax meal in a recipe as a substitute for coconut flour, it is a good idea to mix half flax meal and half almond flour.
But if you want to use flax meal on its own, you need to adjust the recipe quite a bit, as you will be removing eggs and liquids, and using around 3 times more flax meal than coconut flour.
Spectrum Essentials Organic Ground Flaxseed
The ground organic flaxseed from Spectrum Essentials has a great nutty taste that suits certain recipes well. It is rich in omega-3 fatty acids and contains no preservatives.
It is USDA certified organic and non-GMO. Each serving of the flaxseed contains 3 grams of dietary fiber for the days recommended intake.
The resealable bag is easy to use and keeps the flaxseed fresh and safely stored.
Organic Whole Ground Golden Flaxseed Meal
The only ingredient in this pack is organic ground golden flaxseed. It is USDA certified organic and all-natural, as well as gluten-free.
It provides a good source of fiber, lignans and omega-3 fatty acids.
It has a robust nutty flavor and can make a good substitute for both coconut flour and egg in a recipe.
The flax meal needs to be refrigerated or frozen to ensure an extended product life.
Here is a quick chart on conversions, and how much of another flour you should substitute in for coconut flour in a recipe.
|Coconut Flour||Almond Flour||Cassava Flour||Soy Flour||Rice Flour||Flax Meal|
|¼ cup||1 cup||1 cup||½ cup||¾ cup||3/4 cup|
|1/3 cup||1 1/3 cup||1 1/3 cup||2/3 cup||1 cup||1 cup|
|½ cup||2 cup||2 cup||1 cup||1 ½ cup||1 ½ cup|
|1 cup||4 cup||4||2||3||3|
Remember that when substituting one of these flours for coconut flour, you will have to adjust the egg and liquid content in the recipe. Coconut flour is very absorbent, so you will need to reduce the egg and liquid content quite a bit in the recipe when using one of the above flours.
It will be a bit of trial and error at first, but once you get the hang of it, you will easily be able to find the best substitute for coconut flour that suits your needs, tastes and diet best.
Can you use normal flour in place of coconut flour?
Coconut flour is quite tricky to work with, and coconut flour and all-purpose flour do not substitute well for each other in a normal recipe without some significant changes being made to the recipe.
Coconut flour is very absorbent and will need more liquid in the recipe compared to all-purpose flour in a standard recipe.
Is almond flour or coconut flour better for you?
Coconut flour has more carbs and less fat content than almond flour. It also contains fewer calories per ounce compared to almond flour, but almond flour does contain more vitamins and minerals.
So if you are looking for a lower carb content, then coconut flour is the better option, however, if you are looking for a more nutrient-dense flour, almond flour is best.
Can you make coconut flour?
You can make your own coconut flour at home.
One way to do so is to use dried coconut flakes and blitz them into a fine powder in the blender. Spread this onto a dehydrator sheet, dry it out and then process it into a fine powder.
The Best Substitute For Coconut Flour
Coconut flour is quite a unique flour to cook or bake with, as it is very absorbent. The best alternatives to use are almond flour, cassava flour, soybean flour, rice flour, and flax meal.
You will have to increase the amount of these other flours used when substituting them for coconut flour, as well as reduce the amount of liquid.
The best substitute for coconut flour is almond flour. It is gluten-free, high in protein and low in carbohydrates, much like coconut flour.