13 Healthy Flour Substitutes and How to Use Them

Baking doesn’t have the healthiest reputation, and it’s not just because so many recipes load up on sugar. Refined white flour is at the heart of a vast number of recipes, but it turns out that it may actually be harming our hearts. A diet high in refined grains, like white flour, poses a similar risk for premature coronary artery disease as a diet full of sugars and oils, according to research presented at the American College of Cardiology Middle East conference in 2022. Diets high in refined carbs like white flour have also been linked to an increased risk of developing type 2 diabetes, according to past research.

Refining or processing grains is usually done to give them a more desirable texture or longer shelf life, but removes the parts of the grains that contain fiber, as well iron and B vitamins, according to the United States Department of Agriculture (USDA). These nutrients can be added back in (those products are called “enriched”) but there is another option. More than a few, in fact.

Flour substitutes made from coconut, quinoa, chickpeas, and more offer a wider variety of nutrients than all-purpose flour, as well as other benefits, such as being compatible with ketogenic or other low-carb diets, or gluten-free. “In years past, alternative flours were premium specialty items, and you either had to order them online or go to a health market,” says Cara Harbstreet, RDN, communications director for the Academy of Nutrition and Dietetics’ Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group. But a rising demand for nutritious and often gluten-free options has made alternative flours widely available. “These days, even the bulk section of most major retailers carries them,” says Harbstreet, who is based in Kansas City, Missouri.

Here is the nutritional profile of ½ cup of all-purpose flour, according to the USDA:

228 calories
6g protein
0.6 g fat
47.7g carbohydrates
1.7g fiber

Compare those nutrition facts with those of the flour substitutes below and get ready to level up your baked goods. Most flour substitutes are easy to work with as long as you know how to use them, and the following expert tips will help.

1. Whole-Wheat Flour

With whole-wheat flour, you get the nutritious parts of the wheat kernel (namely, the bran and germ) that are missing from refined, all-purpose wheat flour, according to the USDA.

One of the standout benefits of whole-wheat flour is its fiber content — you’ll get 12 grams (g) in 1 cup, according to the USDA, making it an excellent source. While vitamins and minerals are added back to most refined flours, they still lack fiber. “Fiber is one of those nutrients that most Americans don’t get enough of, and it carries so many health benefits,” Harbstreet says.

Fiber is associated with a reduced risk for heart disease, stroke, high blood pressure, obesity, type 2 diabetes, and certain cancers.

Yet only 5 percent of American men and 9 percent of women are getting the daily recommended amount of fiber, according to a study that was presented at a nutrition conference in 2021.

Whole-wheat flour can be used in a 1:1 replacement ratio with all-purpose flour, says Harbstreet. Be aware, however, that this swap creates a denser final product, which some people may not enjoy. To maintain the same density you’d get with the total amount of all-purpose flour, sub whole-wheat flour in at half of the called-for amount. This flour has a hearty flavor and gives a slightly gritty texture to muffins, quick breads, pancakes, and cookies.

Here’s what you’ll find in ½ cup (60 g) of whole-wheat flour, per the USDA:

220 calories
8g protein
1g fat
42g carbs
6g fiber (an excellent source)

Try this recipe: Honey Whole Wheat Pumpkin Bread (Cookie and Kate).

RELATED: 7 Edible Cookie Dough Recipes for Popular Diet Plans

2. Oat Flour

Oat flour is made with ground whole oats, “which have more protein and fiber than the refined grain used to make all-purpose flour,” says New York City–based registered dietitian Natalie Rizzo. “Oats are particularly rich in a kind of fiber called beta-glucan, which has been linked to heart health benefits.” In fact, beta-glucan is one of the best types of soluble fiber for lowering cholesterol, according to a review published in January 2018 in the International Journal of Molecular Medicine.

Oat flour adds a rich oatmeal flavor and silky texture that’s best in pancakes, waffles, muffins, and other quick breads, according to Rachael Hartley, RD, a nutrition coach in Columbia, South Carolina. “What’s fun about baking with oat flour is that you can make it at home in a food processor using regular old-fashioned rolled oats rather than spending lots of money on a specialty flour.”

When substituting oat flour for all-purpose flour, use 25 percent less flour than the recipe calls for, Rizzo says. However, Hartley thinks it tastes best when you blend the two flours, and she recommends substituting one-third of the all-purpose flour with oat flour.

Here’s what you’ll find in ½ cup (52 g) of oat flour, according to the USDA:

210 calories
7.6g protein
4.8g fat
34.2g carbs
3.4g fiber (a good source)

Try this recipe: Healthy Oatmeal Pancakes (Marisa Moore).

3. Almond Flour

Almond flour is a tasty and nutritious gluten-free alternative to traditional wheat flours. Because it’s made with almonds, it’s also lower in carbs and higher in fat and protein than many other types of flour, says Harbstreet.

In addition to protein and fat, almond flour provides magnesium, a mineral that helps regulate muscle and nerve function, blood sugar levels, and blood pressure, according to the National Institutes of Health (NIH).

One cup of almond flour provides 320.4 milligrams (mg) of magnesium, making it an excellent source. You can buy almond flour at the grocery store or make it yourself at home. Thanks to its slightly sweet flavor and silky texture, almond flour is ideal for treats like cupcakes, cookies, and macarons, suggests Harbstreet.

For recipes with yeast (like bread and pizza dough), you can sub in about a ⅓ cup of almond flour per 1 cup of all-purpose flour. For recipes without yeast (like cookies, scones, and cakes), swap out one-quarter of the all-purpose flour in the recipe for almond flour, Rizzo says.

These are the nutrients in ½ cup (30 g) of almond flour, per the USDA:

320 calories
12g protein
28g fat
12g carbs
6g fiber

Try this recipe: Soft-Baked Almond Flour Chocolate Chip Cookies (Kitchen Treaty).

RELATED: 8 Ways to Make Pizza Night Healthier

4. Coconut Flour

Like almond flour, coconut flour is a sweet, gluten-free alternative to traditional all-purpose flour. It’s often made from the by-products of coconut milk, and it offers a rich source of fiber, according to one review. In fact, with 28 g of fiber in a half-cup — that’s almost 5 times the fiber you’ll find in the equivalent amount of whole-wheat flour — coconut flour is an excellent source of this nutrient. Its low net carb count also makes it great for keto-friendly baking.

Coconut flour works best in sweets like cakes, cookies, and muffins. But chances are that it will lend a more unique flavor to baked goods than other types of flour do. So you may want to steer clear of coconut flour if you’re not wild about the taste, Harbstreet says.

As a general rule, you can swap roughly ¼ to ⅓ cup of coconut flour for 1 cup of regular flour, per Bob’s Red Mill.

Here’s what you’ll find in ½ cup (60 g) of coconut flour, per the USDA:

240 calories
12g protein
8g fat
36g carbs
28g fiber (an excellent source)

Try this recipe: Paleo Strawberry Shortcake (Fit Mitten Kitchen).

5. Quinoa Flour

This flour is milled from quinoa, a nutritious, gluten-free seed with a nutty, earthy flavor, according to the Grains and Legumes Nutrition Council. While quinoa is often thought of as a grain, it acts as a complete, plant-based protein source, Rizzo says, which means that it contains all nine essential amino acids that your body can’t make on its own, according to Piedmont Healthcare.

Quinoa — and quinoa flour by extension — is also rich in fiber, as well as nutrients like magnesium, iron, B vitamins, and antioxidants, says Hartley. Try quinoa flour in pancakes, waffles, and muffins. “I especially love [quinoa flour] in recipes that contain chocolate and spices, which pair well with the flavor of quinoa,” Hartley says. Substitute half the all-purpose flour in regular recipes with quinoa flour to add nutrients and a slightly nutty flavor.

Here are the nutrients you’ll find in ½ cup (56 g) of quinoa flour, according to the USDA:

220 calories
8g protein
3g fat
36g carbs
4g fiber (a good source)

Try this recipe: Morning Glory Quinoa Breakfast Bars (Simply Quinoa).

RELATED: 6 Reasons Quinoa Is Better Than White Rice for Weight Loss

6. Chickpea Flour

Made of ground chickpeas (also known as garbanzo beans), chickpea flour has a mild, nutty flavor. It also boasts plenty of protein, fiber, and iron, Rizzo says. Iron is needed to make hemoglobin, a protein in red blood cells that carries oxygen throughout your body, per the NIH. Just 1 cup of chickpea flour provides 4.5 mg of iron — an excellent source of the nutrient, according to the USDA.

Chickpea flour is a popular flour option in Indian and Middle Eastern cooking, says Hartley. “Because it has a slightly beany flavor, it works best in savory baking applications, like pizza crust, flatbreads, and quick breads,” she says.

Swap out 25 percent of all-purpose flour for chickpea flour to add flavor, fiber, and protein to standard baked goods. Bonus: As it’s made with beans and not wheat, chickpea flour is gluten-free.

Here’s what you’ll find in ½ cup (46 g) of chickpea flour, according to the USDA:

178 calories
10.3g protein
3.1g fat
26.6g carbs
5g fiber (a good source)

Try this recipe: Chickpea Flour Crust Pizza (Pinch Me Good).

7. Spelt Flour

Spelt is a close relative of wheat yet boasts a greater protein profile than common wheat, according to the Grains and Legumes Nutrition Council. Whole-grain spelt flour has a lighter texture and sweeter flavor than whole-wheat flour, “so it’s great for introducing whole grains if you’re not a fan of whole-wheat,” Hartley says.

Like regular wheat flour, spelt flour comes in refined and whole-grain varieties, and it contains gluten. By choosing the whole-grain type, you can ensure that you reap the fiber, vitamin, and mineral benefits.

Use spelt flour in any baking recipe that calls for all-purpose or whole-wheat flour. For less-structured recipes, like muffins and pancakes, use spelt flour in a 1:1 replacement ratio for all-purpose flour, Hartley says. But in more structured recipes (like bread), you may need to use less liquid and a lower percentage of flour, she notes.

Here’s what you’ll find in a ½ cup (60 g) of spelt flour, per the USDA:

220 calories
10g protein
1g fat
44g carbs
8g fiber (an excellent source)

Try this recipe: Vegan Blueberry Muffins (Connoisseurus Veg).

8. Rye Flour

“Rye flour is milled from rye berries, a type of wheat with a deep, earthy flavor,” Hartley says. You can buy rye flour in light, medium, and dark varieties. The darker the rye, the more bran and germ it contains, so the closer it is to a whole grain, Hartley says. Darker rye will also have a stronger sour flavor and thicker texture than lighter varieties.

Don’t directly substitute all-purpose flour with rye flour, notes Rizzo. Instead, swap out 25 percent of all-purpose or whole-wheat flour for rye flour to create a blend. As rye flour has a bold flavor, you may prefer a blend in any case, says Hartley.

In general, rye flour works best in savory goods, like breads, crackers, pasta, flatbreads, and even pie crusts. That said, it can also add complex flavor — not to mention fiber — to sweets like cookies and cakes, Hartley says.

Dark rye flour contains these nutrients in ½ cup (64 g), per the USDA:

208 calories
10.2g protein
1.4g fat
44g carbs
15.3g fiber (an excellent source)

Try this recipe: Homemade Rye Bread (House of Nash Eats).

RELATED: 10 Comforting Pasta Recipes That Are Actually Good for You

9. Buckwheat Flour

Despite its name, buckwheat isn’t a type of wheat but a gluten-free “pseudo-cereal,” according to the Grains and Legumes Nutrition Council. “It’s a grain like a seed,” Harbstreet says. Buckwheat is high in vitamins, minerals, fiber, and antioxidants, and it may help lower cholesterol, per a past review. It also contains a high concentration of most of the essential amino acids, including lysine, according to earlier research.

Buckwheat flour boasts a unique, rich, nutlike flavor, and it can be used to make gluten-free crepes, pancakes, muffins, breads (both quick and yeast), and cookies. Use buckwheat flour in a 1:1 replacement ratio for all-purpose flour, Rizzo says.

Here’s what you’ll find in ½ cup (60 g) of buckwheat flour, according to the USDA:

201 calories
7.6g protein
1.9g fat
42.4g carbs
6g fiber (an excellent source)

Try this recipe: Buckwheat Chia Bread (Bianca Zapatka).

10. Millet Flour

This flour is made with millet, a gluten-free grain similar to buckwheat, Harbstreet says. “When it’s not in flour, you often see [millet] as a replacement in rice dishes,” she adds.

Millet has a mild and slightly nutty flavor. It’s also low in fat and high in vitamins, minerals, fiber, and antioxidants, according to the Grains and Legumes Nutrition Council. In fact, a study published in November 2019 in the Journal of Food Science and Technology reveals that adding millet flour to baked goods lends them more antioxidants than whole-wheat flour.

Use millet flour in cakes, cookies, and pancakes. Sub in millet flour in a 1:1 replacement ratio for all-purpose flour, Rizzo says.

Here’s what you’ll find in ½ cup (59.5 g) of millet flour, according to the USDA:

227.5 calories
6.4g protein
2.5g fat
44.7g carbs
2.1g fiber

Try this recipe: Millet Almond Oat Cookies With Chocolate Chips (Vegan Richa).

11. Banana Flour

Banana flour is pretty much what it sounds like: flour milled from unripe, green bananas. While it’s more commonly used in West African and Haitian cuisine, banana flour has recently become a trendy health food for its high levels of resistant starch, Hartley notes. “Resistant starch is a type of starch that functions similarly to fiber,” she explains. Much passes through the digestive tract undigested, but some is absorbed and feeds healthy probiotic bacteria in the colon. This kind of starch has been found to improve glucose tolerance, cellular sensitivity to insulin, and post-meal satiety, according to a review published in June 2022 in the Journal of Functional Foods.

Banana flour has the added perk of being gluten-free, making it another great option for people who can’t digest certain whole grain flours. A research paper reveals that banana flour tastes like bran rather than its namesake fruit. Use it to make pancakes, muffins, cookies, or even as a thickener for sauces. Hartley recommends swapping out 1 cup of all-purpose flour for ¾-cup of banana flour.

Here is what you’ll find in ½ cup (88 g), of banana flour, per the USDA:

320 calories
0g protein
0g fat
80g carbs
8g fiber (an excellent source)

Try this recipe: Banana Flour Pancakes (Aubrey’s Kitchen).

12. Sorghum Flour

Milled from a gluten-free whole grain known as sorghum, this flour is rich in fiber, B vitamins, magnesium, potassium, iron, and zinc, Hartley notes. It’s also high in protein, with about 5 g in a ½-cup serving.

Sorghum flour is often used in a blend of flours in gluten-free baking — generally making up no more than 25 percent of the total, Hartley says. “Because it’s higher in protein, the flour is denser and will require [adding] a binder like xanthan gum,” she adds.

When used in a blend of other gluten-free flours, sorghum flour lends a mild, slightly sweet flavor that’s fantastic for breads, muffins, cookies, and cakes.

Here is what you’ll find in a ½ cup (60.5 g) of sorghum flour, according to the USDA:

217 calories
5.1g protein
2g fat
46.4g carbs
4g fiber

Try this recipe: Sorghum Flour Banana Bread (Magnolia Days).

13. Rice Flour

Rice flour is commonly used in gluten-free recipes. “It’s made by milling rice into flour, and can be made with different types of rice for flours that have various characteristics and nutrient profiles,” Hartley says. For example, brown rice flour has a slightly nutty flavor, and contains fiber and is a good source of selenium, magnesium, vitamin B6, and phosphorus, she notes. It also packs more protein than many other types of flour — nearly 6 g per ½-cup serving.

White rice flour and sweet or glutinous rice flour have more neutral flavors. And, despite the name, glutinous flour — which is sticky and chewy — does not contain gluten, Hartley says.

Rice flour is best mixed with different flours, versus using it as a 1:1 substitute for all-purpose flour, Hartley says. It’s a great option for brownies, cookies, pancakes, and used in many Asian dishes.

These are the nutrients you’ll find in ½ cup (79 g) of brown rice flour, according to the USDA: