Oat Flour vs Apple Flour: The Ultimate Verdict

Today, I’m putting two of the most popular alternative flour options head to head in the ultimate showdown: oat flour vs apple flour!

Now, you may be thinking, “What’s the big deal? Flour is flour, right?” Wrong! Oat flour and apple flour each bring their own unique flavors and benefits to the table. 

So, if you’re on the hunt for a gluten-free option or just looking to switch things up in the kitchen, stick around as I break down the differences between these two flours and give you the ultimate verdict on which one is better.

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Comparing oat flour vs apple flour

	Oat flour	Apple flour	All-purpose flour
Substitution ratio	1.3:1*	1:1**	N/A
Gluten-free?	Yes	Yes	No
Keto-friendly?	No	No	No
Paleo-friendly?	No	Yes	No
Common Allergens	None	None	Wheat, gluten
Liquid absorbency	High	High	Medium
Pantry shelf life (unopened/sealed)	2 months	12-24 months	6-8 months
Best for baking	Pancakes, muffins, cookies, fruit crumbles and crisps	Cakes, cookies, and muffins	Non-yeast recipes, cookies, biscuits, and some breads

*You need 1 ⅓ cup of oat flour for every 1 cup of all-purpose flour.

*Apple flour can replace all-purpose flour 1:1, but due to its sweet flavor, it’s better to replace just 25% of all-purpose flour.

Differences between oat flour and apple flour

Oat flour is made by grinding oats into a fine powder, while apple flour is made by drying and grinding the pulp and skin of apples. So, yes, oat flour tastes like oats and apple flour tastes like apples.

Oat flour has a nutty, slightly sweet flavor that can be used in many baking recipes, while apple flour has a fruity, slightly tart taste and is often used in sweet desserts.

Both flours are gluten-free and make good options for people with allergies, but only apple flour is paleo-friendly because oats are a grain, which aren’t allowed on a paleo diet.

Baking with oat flour vs apple flour

Due to their high fiber content, both flours are more absorbent than all-purpose flour and will produce denser baked goods compared to all-purpose flour.

So, both oat flour and apple flour work well in recipes that require a denser texture, such as muffins, cookies, pancakes, and dense cakes.

Oat flour is higher in protein and fiber, making it a more filling and nutritious option, while apple flour is naturally sweet, so you won’t need as much added sugar in recipes!

Ingredients in oat flour vs apple flour

The ingredients in oat flour and apple flour should be simply 100% pure oats or apples.

Both flours are typically gluten-free, but it’s important to check the label to ensure there are no added ingredients or cross-contamination with gluten-containing grains. 

Oat flour and apple flour nutritional facts

Per 1/4 cup serving	Oat flour	Apple flour	All-purpose flour
Calories	120	100	120
Carbs (g)	22	20	24
Fiber (g)	3	4	1
Fat (g)	2	1	0.5
Protein (g)	4	0	4
Glycemic index score	44	Raw apples = 36 +/- 2	85

Both oat flour and apple flour have more fiber than all-purpose flour. But oat flour is higher in protein and fat than apple flour, while apple flour is a good source of antioxidants and micronutrients like vitamin C.

Apple flour is made from ground-up apples, so it contains more sugar than most other flours. However, its glycemic index is low, meaning it’s unlikely to cause rapid spikes in blood sugar.

Oat flour vs apple flour storage

Both oat flour and apple flour should be stored in a cool, dry place to prevent moisture and spoilage. 

Apple flour can last for several months to a year if stored properly, while oat flour may have a shorter shelf life of around 2 months due to its higher fat content.

In my experience, both flours can be stored in the freezer to extend their shelf life, with oat flour lasting up to a year and apple flour lasting up to two years.

Oat flour vs apple flour: The ultimate verdict

Oat flour and apple flour both have their own benefits and uses. Oat flour has a deliciously nutty and slightly sweet taste that adds a whole new dimension to baked goods, while apple flour offers a fruity and slightly tart flavor that’s perfect for creating unique desserts.

Now, usually, oat flour (or coconut flour) is my first choice as a gluten-free flour substitute for most recipes, but I am going with apple flour this time. It’s loaded with fiber and antioxidants, and is the perfect addition to apple cakes and muffins – just keep in mind you may need less sugar when baking with apple flour because it’s naturally sweet!

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