Thursday, October 13, 2011

Gluten-free Flour Substitutions

If you've looked online for a gluten-free recipe, you've probably run into this dilemma:  you want to make something now, but you don't have - or can't get - one of the flours your delicious-looking recipe calls for.  This quick guide is a reference for what kind of flour to substitute for what you're missing.

Keep in mind a few things when you substitute flours in a recipe: first, do it by weight if that is possible.  A digital kitchen scale will make your life so much easier!  Different flours measure very differently in measuring cups sometimes.  Second, any substitution will change the texture and density of the dough.  Thirdly, if you don't see the flour here that you want to substitute, try thinking of something with a similar fiber content and texture, and experiment.  Starches can almost always be subbed out for other starches, and whole grain flours can replace each other, but don't sub a starch for a whole grain.  Then let me know what you come up with!

Flour Substitutions:

brown rice flour - teff flour
white rice flour - finely-ground corn flour
corn meal - buckwheat
buckwheat - teff flour
sorghum flour - amaranth flour
tapioca starch - potato starch
arrowroot starch - corn starch
potato flour - millet flour
coconut flour - do not sub out!  Coconut flour has much more fiber than anything else.  If you substitute it, your ratio of flour to liquids will be completely thrown off.  (Flours high in fiber call for more liquid.)

Do you have a favorite flour substitution?  Let me know in the comments!


Nicolette @ Momnivore's Dilemma said...

Not the sub, but I love mixing almond, sweet rice, and sorghum...


Gina said...

I've been using almond flour a lot more lately. It's pretty tasty! I couldn't think of what I'd sub it with though in case of emergency.

Ben said...

Thanks for the ideas, Gina! Eager to check out Teff flour as well!

Emily said...

Wish I could remember where I saw it but it said you can sub GF oat flour for sorghum. I love the taste of oats and my hubby can't have sorghum. Still looking for millet and buckwheat substitutions though since he can't have them either. Thanks!

Gina said...

Emily - Many of these substitutions can go both ways. I'd try corn meal or teff for buckwheat flour, and potato flour for millet. Oat flour sounds like a goof sub for sorghum - they both have a thicker, gummier texture when wet. Thanks for the idea!

Gina said...

I meant "good" sub for sorghum. Dang - you can't edit comments!