Are you tired of the same old plant-based flours and looking to spice up your diet with something new and exciting? Look no further than cricket flour! Yes, you read that right, ground-up crickets are the latest superfood taking the food industry by storm.
Now, before you cringe at the thought of munching on creepy crawlies, hear me out. Cricket flour is not only a sustainable and environmentally friendly alternative to traditional protein sources, but it’s also incredibly nutritious. It’s high in protein, low in fat, and packed with essential nutrients. Plus, it’s gluten-free!

In this article, I’ll explain the benefits of this unique flour, how it’s produced, and how it compares to all-purpose flour.
What is cricket flour?
Cricket flour is exactly what it sounds like—flour made from ground-up crickets. This flour is high in protein, packed with essential nutrients, and has a lower environmental impact than traditional protein sources. While eating insects may seem unusual to some, cricket flour has been embraced by many as a tasty and versatile ingredient that can be used in a variety of dishes.
But what does it taste like, you ask? Well, some describe it as nutty, others say it has a slightly earthy flavor. And the best part? It’s incredibly versatile – you can use it in a variety of dishes, from baked goods to smoothies to savory dishes like burgers and meatballs.
Comparing cricket flour vs all-purpose flour
Cricket flour | All-purpose flour | |
Substitution ratio (vs all-purpose flour) | 1:1 (up to ⅓ of all-purpose flour) | N/A |
Gluten-free? | Yes | No |
Keto-friendly? | Yes | No |
Paleo-friendly? | Yes | No |
Common Allergens | Shellfish (possibly) | Wheat, gluten |
Liquid absorbency | Medium (higher than all-purpose flour) | Medium |
Pantry shelf life | 7-18 months | 6-8 months |
Best for | High protein baked goods, protein bites, smoothies | Non-yeast recipes, cookies, biscuits, and some breads |
*Cricket flour can be used as a substitute for up to ⅓ of your all-purpose flour to boost nutrition, but any more will alter the structure and taste.
Cricket flour isn’t just keto friendly; due to its low carb load, it’s actually one of the best keto flours out there! (Same with paleo.)
Differences between cricket flour and all-purpose flour
The main differences between cricket flour and all-purpose flour are their composition, nutritional content, and properties in baking.
Cricket flour is made from ground crickets and is high in protein, while all-purpose flour is made from wheat and contains gluten, so it can cause problems for people with celiac disease or gluten intolerance.
When used in baking, cricket flour may require adjustments to the recipe due to its unique properties, such as its ability to absorb more moisture than wheat flour and its distinct flavor. In general, cricket flour can be substituted for up to 25-30% of the wheat flour in a recipe without making any changes to the recipe, but any more than that and adjustments will need to be made, such as adding more liquid.
All-purpose flour, on the other hand, is a versatile ingredient that can be used in a wide range of baked goods and provides the elasticity and structure needed for many recipes.
Baking with cricket flour vs all-purpose flour
Since cricket flour is high in protein, it can absorb more moisture than wheat flour, so recipes may need more liquid to compensate, as we discussed.
Additionally, cricket flour has a distinct flavor that can be strong, so it’s often used in recipes that can mask or complement the flavor, such as brownies, protein bars, or bread. Some recipes may also call for the use of other gluten-free flours, such as almond or coconut flour, to improve the texture and consistency.
All-purpose flour is a versatile ingredient used in a wide variety of baked goods, including bread, cakes, cookies, and pastries. It contains gluten, which gives it the elasticity and structure needed for many baked goods.
Ingredients in cricket flour vs all-purpose flour
Cricket flour (or cricket powder) is made from 100% ground crickets. You can tell from its dark brown color that cricket flour is a more natural flour compared to its processed, white counterpart.
However, cricket flour is sometimes mixed with enriched flour and barley flour, or has other added ingredients to improve the flavor or texture, such as salt or tapioca starch. I recommend checking the label to see if any additional ingredients have been added so you know what you’re getting.
All-purpose flour is made from wheat and typically contains only one ingredient – wheat flour. However, depending on the brand, it may also contain small amounts of additives such as malted barley flour, iron, and vitamin B1, which are added to enrich the flour and improve its nutritional value.
Cricket flour and all-purpose flour nutritional facts
Per ¼ cup serving | Cricket flour | All-purpose flour |
Calories | 160 | 120 |
Carbs (g) | 4 | 24 |
Fiber (g) | 2 | 1 |
Fat (g) | 6 | 0.5 |
Protein (g) | 22 | 4 |
Glycemic index score | N/A | 85 |
Nutritionally speaking, cricket flour has a few clear advantages over all-purpose flour. Firstly, cricket flour is a complete protein, with all essential amino acids. All-purpose flour, on the other hand, only has 4g of plant protein per 1/4 cup (vs 22g per 1/4 cup for cricket flour).
Cricket flour is also higher in fiber, iron, calcium, vitamin B12, and polyunsaturated fats (unlikely to increase cholesterol levels), while all-purpose flour is mainly composed of carbohydrates without many other nutrients.
Cricket flour vs all-purpose flour storage
Cricket flour typically has a longer shelf life than all-purpose flour and can last up to 18 months if stored properly! Just make sure to keep it dry and cool in an airtight container.
All-purpose flour has a shorter shelf life, as it’s more processed, but it can still last for several months to a year if stored in the same way.
Cricket flour vs all-purpose flour: The ultimate verdict
Overall, I prefer baking with all-purpose flour for its versatility, neutral flavor, and natural ability to rise.
But if you’re feeling adventurous and want to shake up your diet, give cricket flour a try! This gluten-free, low-carb, and high-protein flour is the more nutritious and sustainable option, but definitely has more of an acquired taste.
FAQ
Cricket flour can be used to replace up to 1/3 of the traditional wheat flour used in recipes. Any more than that may produce an undesirable texture, consistency, and taste because cricket flour is so different from regular flour.
It depends on what you mean by “better.” Cricket flour has some unique nutritional benefits and is a more sustainable option, but it may not work as well in all recipes and can have a distinct flavor that may not be to everyone’s liking.
Cricket flour is high in protein, contains essential nutrients such as iron and vitamin B12, and has a lower environmental impact than traditional protein sources, making it a sustainable and nutritious alternative for those looking to diversify their diet.