White whole wheat flour is often used as a healthier alternative to all-purpose flour. It is higher in fiber and protein than all-purpose, and it can be used for most of the same things! So, what about if you need an alternative for the alternative? How about trying one of these fabulous substitutes!
- All-purpose flour
- Chapati flour
- Spelt flour
- Red whole wheat flour
- Sorghum flour
- Einkorn flour
- Almond flour
Best All-Around White Whole Wheat Flour Substitute: All-Purpose Flour
White whole wheat flour is similar to all-purpose when it comes to baking properties, calories and carbohydrate value, and that is why all-purpose makes the best all-around substitute. All-purpose is sometimes described as the Swiss army knife of flour due to its versatility and ability to be used in almost any flour-based recipe.
The main difference between all-purpose flour and whole-wheat flour is in the processing. All-purpose is more refined and has had the outer kernels of the wheat removed for a finer texture and lighter flavor. Unfortunately, this eliminates a lot of the nutrients too, so if you want a healthier substitute, we have that covered further on!
You can replace 100% of your all-purpose flour with white whole-wheat flour. No tricky substitution ratios are needed.
Best Budget-Friendly White Whole Wheat Flour Substitute: All-Purpose Flour
All-purpose flour is also the most budget-friendly substitute for white whole wheat flour. It can be as low as $1 per pound! White whole wheat is usually closer to $2 or $3 per pound. That is almost half the price! A considerable saving if you bake a lot.
Best Easy-to-Bake-With White Whole Wheat Flour Substitute: All-Purpose Flour
Again, all-purpose with the win on the easiest flour to bake with! Why? You can use white whole wheat flour in almost any recipe that calls for all-purpose flour using a 1:1 substitution. There will be slight differences in texture and flavor, as white whole wheat flour isn’t as fluffy as all-purpose and whole wheat usually produces heavier, nuttier baked goods due to the use of the entire grain.
Flour Closest in Flavor to White Whole Wheat Flour: Chapati Flour
Chapati might be a new one for you! Also called whole wheat atta, it has a similar texture and flavor to white whole wheat flour and can be used as a substitute in most recipes. It is usually used for Indian flatbreads such as roti and is made from whole wheat grains, just like white whole wheat. However, it is generally processed slightly differently and is often freshly milled and used that day in India (which is why the bread tastes so good there!)
Best Neutral-Flavor Substitute for White Whole Wheat Flour: All-Purpose Flour
White whole wheat flour is a great option for baking cakes and bread because it has a mildly sweet taste and light texture. All-purpose flour is a good substitute for white whole wheat flour, especially if you want a more delicate texture and almost no flavor.
The neutral flavor of all-purpose is easy to work with and lets the other ingredients in the bake shine!
Best Healthy Substitute for White Whole Wheat Flour: Spelt Flour
Spelt is a distant cousin of white whole wheat and has a similar nutty flavor and texture, but it has a slightly sweeter taste and is more easily digested. Whole-grain spelt flour contains all parts of the spelt grain, including the bran and germ, which makes it super nutritious and high in magnesium, zinc and B vitamins.
You can swap spelt for white whole wheat 1:1, but just remember it comes with a slightly darker, reddish color and more robust flavor, and may not absorb liquid entirely as well as white whole wheat.
Best High-Fiber Substitute for White Whole Wheat Flour: Red Whole Wheat Flour
White whole wheat flour is pretty high in fiber, but red whole wheat flour is even higher! ¼ cup of red whole wheat flour contains 5 grams of fiber to white whole wheat’s 3 grams.
The difference between red and white whole wheat is the berries they come from. Red whole wheat is made from hard red wheat berries and has a pleasantly bitter taste. It can be substituted 1:1 with white whole wheat flour, but the flavour will be more intense in your baked goods.
Best Gluten-Free Alternative to White Whole Wheat Flour: Sorghum Flour
Sorghum is a gluten-free flour made from the whole grain of the sorghum plant, a member of the grass family and closely related to corn. Its flavor is mild and slightly sweet, similar to white whole wheat’s flavour. It is one of the best gluten-free flours for baking due to its fine texture, which helps make the products smooth instead of grainy, and it can be substituted 1:1, but you may need to reduce your liquid ingredients a bit as sorghum absorbs less water than white whole wheat.
Best Lower Calorie Substitute for White Whole Wheat Flour: Einkorn Flour
White whole wheat flour is not too high in calories, at 110 per ¼ cup, but man’s first wheat, einkorn, has only 100 calories for the same amount! Einkorn is one of the oldest cultivated grains in the world, and it is easy to use as a 1:1 substitute with white whole wheat in most recipes.
The gluten content of einkorn is lower than white whole wheat, so your products might not rise as well, and it’ll often make a stickier dough that may require extra flour for rolling.
Best High Protein Substitute for White Whole Wheat Flour: Red Whole Wheat Flour
Red whole wheat is also higher in protein than white whole wheat, containing 6 grams per ¼ cup compared to the white varietal’s 4 grams. Why? Red winter wheat berries are higher in protein, at around 12-13%.
Best Keto/Paleo/Whole30 Substitute for White Whole Wheat Flour: Almond Flour
A keto diet is very low in carbs, typically fewer than 50 grams per day. Almond flour can help keto dieters stay within this range as it has only 6g carbs per ¼ cup.
For paleo and Whole30 dieters, almond is a tree nut, and almond flour is made by grinding blanched almonds into a fine powder and not adding anything more in most cases, so it is considered a whole food suitable for both diets.
White whole wheat flour is made from white wheat berries, red whole wheat flour is made with red winter wheat berries, and whole wheat flour could be any one of the two or a blend of both! Best to read the ingredients to see what you are actually getting.
Yes, there is gluten in white whole wheat flour and red whole wheat flour. Gluten is the main protein found in wheat, so if it contains wheat (except for the strangely named buckwheat), it will contain gluten.
It is better than all-purpose flour for diabetics, but it is not the best flour for diabetics and should only be eaten in moderation. Whole wheat flours contain more fiber than all-purpose flour, which helps slow the absorption of carbohydrates into the bloodstream.