Whole wheat flour refers to flour processed from the entire kernel of wheat. It is a type of flour high in fiber and protein, making it an excellent choice for baking and cooking if you want a bit more nutrition but still need the rise and structure that gluten gives to baking.
If you have run out of whole wheat, you are in luck, as it is very easy to substitute with other flours! Here are 7 of the best choices.
- White whole wheat flour
- Red whole wheat flour
- All-purpose flour
- Spelt flour
- Sorghum flour
- Einkorn flour
- Almond flour

Best All-Around Whole Wheat Flour Substitute: White Whole Wheat Flour or Red Whole Wheat Flour
Whole wheat flour incorporates all parts of the wheat kernel – the bran, germ, and endosperm. There are predominantly two varieties: red and white.
In the United States, whole wheat flour commonly comes from hard red wheat. This variant of wheat is darker and possesses a stronger taste. It also has a higher protein content compared to white wheat. White whole wheat flour originates from hard white wheat, known for its lighter hue and gentler flavor than its red counterpart.
Therefore, if you come across labels indicating red or white whole wheat instead of just whole wheat, both are excellent alternatives for your usual whole wheat type!
Best Budget-Friendly Whole Wheat Flour Substitute: All-Purpose Flour
All-purpose or regular flour will be your closest budget substitute to whole wheat flour. Though often whole wheat is one of the cheapest flours, all-purpose flour can be found everywhere and often for as low as $1 a pound.
You can usually substitute all-purpose flour for whole wheat flour 1:1 in most recipes, but the resulting texture and flavor will differ.
Best Easy-to-Bake-With Flour Substitute: All-Purpose Flour
All-purpose flour is the most convenient replacement for whole wheat flour due to its versatility in baking! However, remember that whole wheat flour tends to soak up more liquid than all-purpose flour. This means you might need to reduce the amount of liquid like water or milk when preparing your batter or dough and perhaps allow it to rest for less time.
Flour Closest in Flavor to Whole Wheat Flour: White Whole Wheat Flour
White whole wheat flour, derived from hard white wheat, sports a lighter hue and a somewhat milder taste than its counterpart, red whole wheat, which is the standard whole wheat variant in the United States.
Characterized by its subtly sweet flavor and soft texture, it can yield baked items with a faintly nutty essence. But the uses of white whole wheat flour extend beyond baking. It’s also suitable for crafting pizza dough, preparing quiche, or thickening soups and sauces.
Best Neutral-Flavor Substitute for Whole Wheat Flour: All-Purpose Flour
Because it contains bran and germ, whole wheat flour has a coarser texture and a nuttier, earthier flavor than regular flour. Regular flour, also known as all-purpose flour, is made by milling only the endosperm of the wheat kernel. This results in a finer texture and a milder flavor than whole wheat flour. This makes it the most neutral flavored substitute for whole wheat.
Best Healthy Substitute for Whole Wheat Flour: Spelt Flour
Spelt flour is made from a type of whole-grain wheat that is lower in gluten and higher in nutrients than regular wheat flour. It has a slightly sweet, nutty flavor that produces dense and hearty baked goods.
While not gluten-free, its particular gluten structure makes it easier to digest than modern wheat varieties. Spelt flour is also a good source of vitamins and minerals such as magnesium, zinc, and B vitamins.
Best High-Fiber Substitute for Whole Wheat Flour: Red Whole Wheat Flour
Whole wheat flour contains all parts of the wheat kernel, including the bran and germ. This means it’s a great source of fiber, protein, B vitamins, and minerals, including iron and magnesium. However, if your whole wheat is specifically made from the red wheat berry, it will contain the most fiber compared to white whole wheat. In fact, ¼ cup of red whole wheat provides 5 grams!
Best Gluten-Free Alternative to Whole Wheat Flour: Sorghum Flour
Sorghum flour, a gluten-free whole wheat alternative, is produced by grinding the entire grain of the sorghum plant, which belongs to the grass family and has close ties to corn. Its flavor is subtly sweet and gentle, making it suitable for various baking and cooking applications.
This flour is commonly combined with other types in gluten-free all-purpose baking flour mixes due to its fine texture that contributes to a smoother finish in baked products. As a whole grain product, sorghum flour is rich in fiber, iron, and B vitamins, among other nutrients.
Best Lower Calorie Substitute for Whole Wheat Flour: Einkorn Flour
Einkorn flour is derived from an ancient variety of wheat that hasn’t undergone cross-breeding with other wheat species. Its gluten content is less than that of modern wheat, yet it still contains some gluten. This flour type also boasts a lower starch content while being rich in protein.
Additional leavening agents, yeast, or a bread machine might be necessary for it to rise and swell adequately. When it comes to calorie count, Einkorn flour stands out as one of the least calorific flours, containing only 100 calories per 1/4 cup, as opposed to whole wheat flour’s 140 calories for the same quantity.
Best High Protein Substitute for Whole Wheat Flour: Red Whole Wheat Flour
Red whole wheat flour typically contains more protein and antioxidants than white whole wheat or whole wheat blends, as it is made from hard red wheat berries, which are high in protein (around 12-13%). This gives you about 6 grams of protein per ¼ cup!
Best Keto/Paleo/Whole30 Substitute for Whole Wheat Flour: Almond Flour
Almond flour is one of the more popular gluten-free flours that is easy to find at most grocery stores. This flour is also keto, paleo and Whole30 friendly, thanks to its low carbohydrate content and its high-protein, more nutrient-dense, gluten-free ingredient of ground whole almonds.
You can swap it 1:1 with whole wheat, though its baking properties and flavor are vastly different, so best to use a recipe designed explicitly with almond flour in mind.
FAQs
Whole wheat flour has the grain’s bran, germ and endosperm intact, which means that it contains more vitamins, minerals and fiber than regular white flour, which only contains the endosperm.
Whole wheat bread is high in fiber, which is great for your health. However, it can cause abdominal pain or bloating if your body isn’t used to the extra fiber. Or, less commonly, you may be intolerant to wheat or gluten. Either way, if you experience adverse reactions to certain foods, visiting your healthcare provider to find out why is best.
Whole wheat flour is more likely to go rancid than regular white flour because the germ contains fats and oils that can spoil. Whole wheat flour usually only has a shelf life of a few months, whereas regular white flour can last up to a year.
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