7 Gluten-Free Flour Alternatives

WRITTEN BY: BodyChangers
Saturday, June 11th, 2016

Navigating the kitchen with Celiac’s Disease can be quite a challenge, especially to those without experience. What type of flour is best for bread substitutions? Which has the best nutritional value? To make it all easier to digest, we broke down seven flour alternatives for those avoiding gluten.

Here’s a closer look at carbohydrates by type:

  • Chickpea: 18g – can be substituted for up to half the amount of all-purpose flour in a recipe.
  • Quinoa: 18g – can completely replace wheat flour in cakes and cookies.
  • Almond: 6g – good for pastry crusts, cookies, and quick breads.
  • Rice: 32g – best for sponge cakes, noodles, fritters, and tempura batters.
  • Amaranth: 20g – best when combined with wet ingredients to make quick breads, bars, and brownies.
  • Corn: 22g – can be used for breading and in combination with other flours in baked goods.
  • Tapioca: 26g – improves the texture of baked goods, is an ideal thickening agent, and can be used to replace corn starch.
Navigating the kitchen w/ #Celiac disease can be a challenge, esp to those w/o experience. Click To Tweet

*Remember: Avoiding gluten is only necessary for those with dietary restrictions!*

Seven Gluten Free Flour Alternatives


UPMC BodyChangers is a weight loss management and support program that helps members achieve their weight loss goals and maintain a healthy lifestyle through an array of exercise classes, education and support groups, and group outings. Based at Magee-Womens Hospital of UPMC, UPMC BodyChangers creates a supportive community of like-minded individuals who want to be happy, healthy, energetic, and fit by taking better care of themselves. Read More