Almond flour is a staple in most gluten-free pantries, and while it was a novelty when it first came out, now it is very common to find it in supermarkets or as a base for most gluten-free cakes.
As it can be substituted with all-purpose flour at a 1:1 ratio for the most part, it makes it a little easier to use than other gluten-free flour, such as coconut. But, with so many flours on the menu, why not try something a bit new? We have researched over 40 different kinds of flour to pick the best six almond flour substitutes for any occasion:
- Sunflower seed flour
- All-purpose flour
- Oat flour
- Coconut flour
- ½ coconut flour ½ cassava flour
- Peanut flour
Best All-Around Almond Flour Substitute: Sunflower Seed Flour
In most situations, Sunflower seed flour takes the gluten-free cake as the best overall substitute for almond flour. Sunflower seed flour has been described as one of the closest substitutes for almond flour in terms of texture and taste and can be substituted in all almond flour recipes at a 1:1 ratio.
Sunflower is also slightly healthier than almond flour, contains more vitamins and minerals, and is an excellent source of magnesium and healthy fats. It is thought to be less likely to be allergenic than almond flour, and it is gluten-free, paleo keto, and whole30 friendly, though higher in calories than almond flour.
Best Budget-Friendly Almond Flour Substitute: All-Purpose Flour
All-purpose flour is an easy substitute for almond flour if you can tolerate gluten and are on a budget. It is cheap, you can swap it at a 1:1 ratio, and it is easy to work with in most recipes.
If you can’t have gluten and want a more budget-friendly option for your baking than almond flour, you could make your own gluten-free all-purpose flour blend with a mix of gluten-free flour, starches, and xanthan gum.
Best Easy-to-Bake-With Almond Flour Substitute: All-Purpose flour
All-purpose flour is the easiest substitute to bake with, as it is designed specifically to be used in anything, and its gluten content adds structure to baked goods. If you don’t want to use wheat-based flour, a gluten-free all-purpose blend is another option, as it does its best to mimic all-purpose, or just swap your almond flour 1:1 with sunflower seed flour if the recipe you are using is for nut-based flours.
Flour Closest in Flavor to Almond Flour: Sunflower Seed Flour
Sunflower seed flour has been described as having a very similar taste to almond flour. I find it slightly different, with almond flour being that tiny bit sweeter, but they have very similar flavor profiles for baking purposes.
The nuttiness works best in sweet baked goods rather than savory breads, in my opinion, and things like cakes and chocolate brownies would be great with the nutty nutritional boost that comes from sunflower seed flour.
Best Neutral-Flavor Substitute for Almond Flour: Oat Flour
If you are looking for a gluten-free substitute for almond flour with a more neutral flavor, try oat flour! It has a subtle oat flavor that is usually masked in most baking recipes, especially when combined with other intense flavors.
Oat flour will not replicate a more traditional texture from almond flour. You will probably also need to adjust your fat or binding ingredients if substituting almond flour for oat flour, as oat flower has a lower fat content.
Best Healthy Substitute for Almond Flour: Sunflower Seed Flour
Sunflower seed flour is a nutritional powerhouse! It contains more protein, fiber, and essential fats than other flours while being high in magnesium, zinc, calcium, and vitamins B and E.
It also is a good alternative flour for people with allergies since it does not contain tree nuts, but be sure to check the labels when purchasing sunflower seed flour, as some brands may have traces of tree nuts.
Best High-Fiber Substitute for Almond Flour: Coconut Flour
While almond flour is great, it doesn’t have a very high fiber content. An alternative flour for increasing fiber in your gluten-free baking is coconut flour. It has a nutty flavor profile, too, albeit coconutty, so it lends itself well to similar recipes.
Coconut flour has 10 grams of fiber per ¼ cup, whereas almond flour has 4 grams. A pretty big difference!
When using coconut flour in recipes, the liquid absorption will differ from almond flour, as coconut flour absorbs more moisture, so liquid ingredients must be adjusted.
Best Gluten-Free Alternative to Almond Flour: Coconut flour + Cassava Flour
While sunflower seed flour is a gluten-free alternative to almond flour, there are other options too that you could explore! One of them is a blend of coconut flour and cassava flour.
(1/2 coconut, 1/2 cassava flour). This will help the flour behave similarly to almond flour, especially regarding liquid absorption.
A gluten-free all-purpose blend will also work if you want something simple, easy, and pre-prepared.
Best Lower Calorie Substitute for Almond Flour: Coconut Flour
Sunflower seed flour is higher in calories than almond flour, but one substitute that is lower is coconut flour. Almond flour has 160 calories per ¼ cup compared to coconut flour’s 120 calories. Nut flours generally have a higher caloric content than non-nut flours due to their fat/oil content.
As mentioned, coconut flour mixes differently from almond flour and has different liquid absorbency. To help with this, you can mix it with other flours, including arrowroot, tapioca, and potato starch, though this will lower the fiber content. You will also need more liquid to compensate for coconut flour’s high absorbency.
Best High Protein Substitute for Almond Flour: Peanut Flour
Peanut flour is a fantastic high-protein substitute for almond flour. It gives baked goods that nutty flavor while providing a massive 15 grams of protein per ¼ cup…more than double the protein content of almond flour!
Peanut flour can be substituted at 1:1, making it a simple swap in almond flour-based recipes. Peanut flour can be highly allergenic, though, making it less of a commonly used ingredient.
Best Keto/Paleo/Whole30 Substitute for Almond Flour: Sunflower Seed Flour
Like most nut and seed-based flours, sunflower seed flour is low in carbohydrates, making it keto-friendly, and as it is grain free and not a legume-based flour, it is acceptable for paleo and Whole30 diets.
Almond flour is also acceptable on all three diets, but peanut flour is not for paleo and Whole30 as it is technically a legume. So, next time you are looking to do some specialized dietary baking, give sunflower seed flour a try!
FAQs
Yes, almond flour is a healthy alternative to wheat-based flour, and it is high in healthy fats and contains essential nutrients like magnesium, phosphorus, zinc, and B vitamins. Is it the most nutritious alternative flour out there? Not if you are on a low-fat or low-calorie diet, as it is high in both.
Kind of. It is made with finely ground and usually blanched almonds. Blanched almonds are peeled and have their brown skins removed before being ground into flour, giving almond flour its creamy white color. Almond meal, on the other hand, is made with raw unpeeled almonds, which results in a coarser texture and darker color.
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