Are you looking for the perfect flour to use in your baking recipes? If so, then it is likely that you’ve come across two of the most popular types – coconut flour and spelt flour. Both are highly nutritious and can be used in a variety of dishes, but which one should you choose?
We’ll take an in-depth look at both coconut flour and spelt flour to help you decide which one is best suited for your needs. Let’s get started!
Comparing coconut flour vs spelt flour
| Coconut flour | Spelt flour | All-purpose flour | |
| Substitution ratio | 1:4 | 1:1 | N/A |
| Gluten-free? | Yes | No | No |
| Keto-friendly? | Somewhat | No | No |
| Paleo-friendly? | Yes | No | No |
| Common Allergens | Coconut (tree nuts) | Wheat, gluten | Wheat, gluten |
| Liquid absorbency | High | Medium | Medium |
| Pantry shelf life (unopened/sealed) | Up to 2 years | 6-12 months (best if stored in the freezer) | 6-8 months |
| Best for baking | Most desserts – especially cakes, cookies, and pie crusts, muffins, and dense breads. | Cookies, bread, muffins, and waffles. | Non-yeast recipes (think cookies, biscuits, and some breads) |
Differences between coconut flour and spelt flour
Spelt flour is made from spelt, a type of whole-grain wheat that is lower in gluten than regular whole wheat flour. Its slightly sweet, nutty flavor is compatible with a variety of recipes.
Coconut flour is made from finely ground coconut meat which gives it a mild sweet taste. Plus, it’s gluten-free and safe for keto and paleo diets.
The main difference between these two flours lies in their texture and baking properties. Spelt flour has a light texture that creates light and fluffy cakes, muffins, and breads, while coconut flour tends to create heavy or dense baked goods.
Baking with coconut flour vs spelt flour
Coconut flour is much more absorbent than other types of flour due to its high fiber content, so you may need to use more liquid, oil, or eggs to make a successful dough or batter. This produces a more dense bake compared to spelt flour, which is better for light and airy bread, muffins, and waffles.
For the most part, baking with spelt flour is like baking with all-purpose flour, but it adds a little bit of wholesome texture and dimension to your baking with a pleasant grain flavor.
Spelt flour contains a higher level of gliadin, the protein responsible for forming gluten strands in dough and providing its stretchiness. This means that spelt flour tends to produce doughs with more elasticity, which can result in baked goods that spread more easily.
Ingredients in coconut flour vs spelt flour
Spelt flour is stone ground from the whole grain of spelt. Coconut flour is made from dried coconut meat. So, the ingredients should either be 100% whole grain spelt or coconut (I obviously also like organic). Make sure there aren’t any additives, chemicals, or preservatives – you want straightforward, all-natural flour. If you’re not sure which brand to go with, we’ve done the heavy lifting and identified the best coconut flours you can buy.
Coconut flour + spelt flour nutritional facts
| Per 1/4 cup serving | Coconut flour | Spelt flour | All-purpose flour |
| Calories | 120 | 110 | 110 |
| Carbs | 18 g | 23 g | 23 g |
| Fiber | 10 g | 4 g | 1 g |
| Fat | 3 g | 0 g | 0 g |
| Protein | 6 g | 4 g | 4 g |
| Glycemic index score | 45 | 55-67 | 85 |
Both spelt and coconut flours have their own set of benefits when it comes to nutrition. Spelt flour is a very healthy grain with lots of protein, B vitamins, minerals.
Coconut flour, on the other hand, is low in carbohydrates and higher in healthy fats and fiber to help reduce “bad” cholesterol levels. Coconut flour also has a lower glycemic index than spelt and other wheat flours, making it a better choice for those watching their blood sugar levels. (If you’re looking for an even lower glycemic index score, check out almond flour.)
Coconut flour vs spelt flour storage
Both coconut flour and spelt flour should be stored in an airtight container at room temperature, away from sunlight and moisture. Once opened, spelt flour will last for up to 6 months in the pantry, while coconut flour can last up to a year. But in the freezer, spelt flour can last a year, and coconut flour, 2 years!
Final thoughts
When it comes to choosing between coconut flour and spelt flour, the answer isn’t as clear cut as you might think. The type of flour that is best for your baking needs depends on what kind of baked goods you are making.
For the light and fluffy cakes and breads, spelt flour is the way to go. But if you want a denser sweet treat or a gluten-free option, definitely go with coconut flour. For me, I prefer coconut flour for something a little richer like these gluten-free coconut flour brownies or chocolate donuts.
FAQ
Yes, you can use coconut flour instead of spelt flour in most recipes. For every cup of spelt flour called for in a recipe, use around 2/3 cup of coconut flour. You may also need additional eggs or another binding agent as coconut flour does not contain gluten like spelt does.
You can use all-purpose flour, whole wheat flour or rye flour as a substitute for spelt flour, which all have a similar makeup to spelt. Gluten-free alternatives include almond flour and oat flour, but additional alterations to your recipe may be necessary in order to achieve the desired texture.
Spelt flour may not be the healthiest option for everyone. While spelt flour can provide a number of nutritional benefits, there are other flours that offer more nutrition. Whole wheat flour and oat flour, for example, both contain higher levels of protein and fiber than spelt. Additionally, some people with gluten sensitivities may find it difficult to tolerate due to its gluten content.
Is it possible to combine the two flours? If so do you have a bread recipe using both Spelt and Coconut flours?
I don’t see why not! We don’t have a recipe, but you could sub out some of the coconut flour for spelt using our coconut flour bread recipe: https://thecoconutmama.com/coconut-flour-bread-recipe/