While traditional flours have long been a standard in baking, the rise of new diets and an increase in allergies has prompted bakers to start experimenting with alternative flours – just like we have with milk! These creamy, plant-based beverages have become super popular, so why not spice up your baking with their flour alternatives? Let’s see how cashew flour – a nutty flour, and oat flour – a grain-based flour, could transform your bake.
Comparing oat flour vs cashew flour
| Oat flour | Cashew flour | |
| Substitution ratio vs all-purpose flour | 100% swap with all-purpose if done by weight. If done by cup, you need 1 ⅓ cup of oat flour for every 1 cup of all-purpose | Can substitute 100% all-purpose for cashew, but the bake will be much greasier and may need extra binding ingredients. |
| Gluten-free? | Yes* | Yes |
| Keto-friendly? | No | Yes |
| Paleo-friendly? | No | Yes |
| Allergens | None | Tree nut |
| Liquid absorbency | High | Low-medium |
| Pantry shelf life (unopened/sealed) | 2 months | 3 months |
| Best for baking… | Dense baked goods like pancakes, bread, and muffins | Crusts, shortbread, quick breads, brownies |
*Check the label/ingredients to determine gluten-free status
Differences between oat flour and cashew flour
While both oat flour and cashew flour are known gluten-free flours, cashew flour takes it a step further by also being keto and paleo-friendly. This makes it much more suitable for different dietary preferences. But although oat flour is allergen-free, cashew flour won’t be suitable for those with tree nut allergies.
If you’re substituting all-purpose flour for either of these flours, you can use a 1:1 ratio for cashew flour and oat flour if you’re subbing by weight (add an extra ⅓ cup for every 1 cup of all-purpose). Keep in mind that your bake with cashew flour will come out much greasier and will need extra binding ingredients.
Note: Always choose certified gluten-free oat flour if you are gluten intolerant since some oats are processed on machinery that also handles gluten.
Baking with oat flour vs baking with cashew flour
Baking with oat flour and cashew flour will give you a unique experience, as they’ll both really influence the outcome of your bake. When it comes to consistency, oat flour tends to have a finer texture, letting it absorb moisture a lot more for a smoother batter or dough. Cashew flour is slightly coarser, giving it a little crunch or nuttiness.
Oat flour is particularly great for baking cakes and muffins and anything else needing a moist and delicate texture. Cashew flour has a rich and buttery quality to it, with a higher healthy fat content for a satisfying mouthfeel. It’s ideal for crusts, shortbread, quick breads, and brownies.
Ingredients in oat flour vs cashew flour
Both flours are single-ingredient flours, which is something that often draws me to a flour. Oat flour comes from ground oats, while cashew flour is made from finely ground cashews.
Oat flour + cashew flour nutritional facts
| Per ¼ cup serving | Oat flour | Cashew flour |
| Calories | 120 | 160 |
| Carbs | 22 g | 10 g |
| Fiber | 3 g | 0 g |
| Sugar | 0 g | 2 g |
| Fat | 2 g | 14 g |
| Protein | 4 g | 6 g |
| Glycemic index score | 44 | Cashews = 25 |
Cashew flour and oat flour are vastly different from each other, especially compared to other flour comparisons we’ve done before. For starters, oat flour is naturally much higher in carbohydrates than cashew flour, at 22g per ¼ cup vs 10g. On the other hand, cashew flour is much higher in fat than oat flour, at 14g vs 2g. Both are high in protein, with 4g in oat and 6g in cashew. And while cashew flour doesn’t come with any fiber at all, oat flour has 3g per ¼ cup. Cashew flour also has the bonus of being an extremely low glycemic index flour.
Oat flour vs cashew flour storage
Both flours have a similar shelf life, at 2 months for oat flour and 3 months for cashew flour. It’s surprising that cashew flour lasts longer, considering its high fat content, but it’s all thanks to the stable nature of the fats in the nut and their resistance to rancidity.
Oat flour + cashew flour alternatives
Looking for alternatives? Coconut flour is your best bet if you want a high-fiber option to replace cashew flour, but the best all-around alternative is almond flour for its texture, flavor, and baking outcome. For oat flour, use a blend of buckwheat flour and white rice flour as your best all-around option to achieve the same consistency and profile. If you want something keto- and paleo-friendly, coconut flour is your go-to option.
Oat flour vs cashew flour: Which is better?
When I approach the oat flour and cashew flour debate for each recipe, I draw upon how I choose my non-dairy milk alternatives. Oat is better for wholesome versatility – I love its mild flavor and tender qualities, while cashew is my pick when I want a little more uniqueness and nuttiness.
If you’re looking for other flours to experiment with, we’ve broken down 61 different flours for you to take a look at.
FAQ
Yes! Since oat flour is gluten-free as well, gluten-free flour can be comfortably used as a substitute in many recipes. But since gluten-free flour blends contain a combination of different flours, you might taste and see differences in the textures and flavors.
While cashew flour can seem like an easy substitute as a nut flour, they both have different makeups. Cashew flour’s higher fat content and distinct flour can really affect the texture and taste of macarons, which is why it’s best to stick to almond flour for that delicate result.
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