The 5 Best Buckwheat Flour Substitutes For Any Occasion

If you are on a gluten-free diet or trying to reduce your gluten intake, buckwheat flour is a popular choice. Despite the name containing the word wheat, buckwheat is actually a flowering plant that is related to rhubarb, and buckwheat flour is made from the seeds. 

It has a unique flavor, and works perfectly in pancakes and other cakes and desserts, but I believe it is an acquired taste. If you aren’t a fan of buckwheat or need something a little different for dietary reasons, then these substitutes might be for you!

• Teff flour
• Oat flour
• Spelt flour
• Quinoa flour
• Almond flour

Let’s look at each one!

Best All-Around Buckwheat Flour Substitute: Teff Flour

Teff flour is also a gluten-free grain with a similar nutritional profile to buckwheat, which is high in minerals. It is low GI, so suitable for diabetics, just as buckwheat is. Teff is best known for being the main ingredient in Ethiopian flatbread called Injera and has a mild nutty flavour.

When baking with teff flour, it’s best to mix it with other gluten-free flours to achieve the desired texture, as it doesn’t do a great job of rising. 

Best Budget-Friendly Buckwheat Flour Substitute: Oat Flour

Oat flour is more budget-friendly than buckwheat flour, making it an attractive option for those looking to save money. Oat flour is also very easy to make yourself at home if you have oat flakes or grains and a blender! 

Oat flour is also the most neutral flavored alternative to teff flour. It does taste oaty and a little earthy, but the flavor is easily disguised by the other ingredients in the bake, unlike buckwheat flour. Hence it works well in both sweet and savory dishes. 

Best Easy-to-Bake-With Buckwheat Flour Substitute: Oat Flour

Oat flour’s delicate texture and absorbency make it ideal for creating tender, moist baked goods. Some oats contain a small amount of gluten, though, so when purchasing, make sure you find one labeled as certified gluten-free, particularly if you are celiac. 

Oat flour is fiber-rich, particularly beta-glucan, which helps lower cholesterol levels, regulate blood sugar, and promote gut health. It may absorb more liquid than other flours, so adjust the amount of liquid in your recipes accordingly. To counteract the lack of gluten, add a small amount of xanthan gum or combine oat flour and another gluten-free flour.

Flour Closest in Flavor to Buckwheat Flour: Spelt Flour

Spelt flour’s nutty and earthy flavor closely resembles the taste of buckwheat flour. Spelt is an ancient grain that is high in protein, fiber, and minerals such as manganese, magnesium, and iron, but it does contain gluten, so it is not suitable for gluten-free diets. 

This makes it easier to bake with, though, as gluten helps baked goods to rise and gives them their specific bread-like texture. 

Best Healthy Substitute for Buckwheat Flour: Spelt or Teff Flour

Both spelt and teff flours offer a range of health benefits and are excellent substitutes for buckwheat flour. Buckwheat contains many minerals but does not have a super high vitamin profile. Teff is high in iron and calcium, and spelt is high in potassium and iron. 

If you are gluten-free, go with the teff flour, as the spelt flour is not gluten-free. 

Best High-Fiber Substitute for Buckwheat Flour: None!

Buckwheat flour is naturally high in fiber, so finding a substitute with more fiber can be difficult. Just ¼ of a cup of buckwheat flour contains 9 grams of fiber. Compared to all-purpose flour, which has 1 gram. That is 9 times more fiber! 

High fiber flours are great for people with diabetes, as the fiber helps slow digestion and thus the absorption of sugar into the bloodstream.

Best Gluten-Free Alternative to Buckwheat Flour: Teff Flour

Teff flour is naturally gluten-free, making it an excellent alternative for those with celiac disease or gluten intolerance. It is also similar to buckwheat in its nutritional makeup and baking properties, best for flatbreads and pancakes rather than yeast breads, as they don’t cause baked goods to rise as gluten does, which makes for a pretty dense loaf.

Best Lower Calorie Substitute for Buckwheat Flour: Spelt Flour

Spelt flour has fewer calories than buckwheat flour, making it a suitable option for those watching their calorie intake. Spelt contains 110 calories per ¼ cup, whereas buckwheat contains 140 calories. There are lower calorie flours than spelt, but they do not taste as similar to buckwheat and therefore don’t make as good of a substitute. 

Best High Protein Substitute for Buckwheat Flour: Quinoa Flour

Spelt, buckwheat and oat flour all contain similar amounts of protein, at 4 grams per ¼ cup, so if you are looking for a decent amount of protein in your flour, these are great. The higher protein flours, such as peanut flour or cricket flour, are not at all similar to buckwheat, so they do not make suitable substitutes. However, you could try quinoa flour! While it is a similar protein level, the protein in quinoa is complete, meaning it contains all the essential amino acids. 

Best Keto/Paleo/Whole30 Substitute for Buckwheat Flour: Almond Flour

Almond flour is low in carbohydrates and naturally gluten-free, making it suitable for those following specific dietary plans. Almond flour is rich in healthy fats, protein, and essential nutrients like vitamin E and magnesium.

Almond flour doesn’t behave exactly like wheat flour, so it’s best to use recipes specifically designed for almond flour or adjust the recipe. It also browns more quickly than other flours, so keep an eye on your baked goods while they’re in the oven.

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