Move over all-purpose flour, oat flour and chickpea flour have arrived. These two flours are gaining popularity due to their distinct advantages, and I’m here to break them down for you.Â
From their nutrient-packed profiles to their versatile uses in the kitchen, we’ll cover everything you need to know to add these flours to your cooking arsenal.
Image source: Shutterstock
Comparing oat flour vs chickpea flour
| Oat flour | Chickpea flour | All-purpose flour | |
| Substitution ratio | 1.3:1 | 3:4 | N/A |
| Gluten-free? | Yes | Yes | No |
| Keto-friendly? | No | No | No |
| Paleo-friendly? | No | No | No |
| Common Allergens | None | None | Wheat, gluten |
| Liquid absorbency | High | Medium-high | Medium |
| Pantry shelf life (unopened/sealed) | 2 months | 6 months | 6-8 months |
| Best for | Pancakes, muffins, cookies, fruit crumbles and crisps | Flatbreads, veggie burgers, savory fritters, dense muffins, and breads, savory crepes, and pancakes. | Non-yeast recipes, cookies, biscuits, and some breads |
Differences between oat flour and chickpea flour
The most significant difference between these two flours is their taste, which comes from their different ingredients.
Oat flour is made from ground oats and has a mild oat flavor. It’s often used in baking recipes like muffins, cakes, and pancakes, where it can provide a soft, tender texture.
Chickpea flour, on the other hand, is made from ground chickpeas (garbanzo beans) and has a nutty, slightly bitter flavor. It’s a popular ingredient in many Middle Eastern and Indian dishes like falafel, socca, and pakoras. Chickpea flour is an excellent source of plant-based protein and dietary fiber, making it a great choice for vegetarians and vegans.
Baking with oat flour vs chickpea flour
Both oat flour and chickpea flour are great gluten-free alternatives to all-purpose flour, but they require some recipe adjustments due to their unique textures and higher liquid absorbency.
Oat flour has a smooth texture that is more similar to all-purpose flour than chickpea flour, but it adds a denser and chewier texture to baked goods that I love.
Chickpea flour, on the other hand, has a slightly gritty texture and a distinctive rich, nutty flavor. It’s also denser than all-purpose flour, which can make baked goods denser and more moist. In my experience, this can work really well in chocolate recipes like brownies or chocolate banana bread!
When baking with oat flour or chickpea flour, remember they can absorb more liquid than all-purpose flour, so you may need to adjust the amount of flour or liquid in your recipe!
Ingredients in oat flour vs chickpea flour
Oat flour is made from ground oats, which are simply whole oat groats or rolled oats that have been finely milled into a powder. I always go for certified organic flour for the best quality!
Chickpea flour is made from chickpeas, which are also known as garbanzo beans, that are usually stone-ground into a fine powder. There are a few different varieties of chickpea flour – you may also see sprouted chickpea flour, which would be a great option for sprouted gluten-free bread. There’s also ‘garbanzo fava flour’, which is a blend of garbanzo bean flour and fava bean flour.
Oat flour and chickpea flour nutritional facts
| Per 1/4 cup serving | Oat flour | Chickpea flour | All-purpose flour |
| Calories | 120 | 120 | 120 |
| Carbs (g) | 22 | 21 | 24 |
| Fiber (g) | 3 | 5 | 1 |
| Fat (g) | 2 | 1.5 | 0.5 |
| Protein (g) | 4 | 5 | 4 |
| Glycemic index score | 44 | 35 | 85 |
Both flours offer unique nutritional and potential health benefits.
Oat flour is a great source of dietary fiber and important vitamins and minerals like iron and zinc. It’s also naturally gluten-free and can help lower cholesterol levels.
Chickpea flour is even higher in fiber and protein than oat flour. It’s also high in folate, iron, and other essential nutrients. Chickpea flour has been shown to improve digestion, regulate blood sugar levels, and may even help reduce the risk of heart disease.
Oat flour vs chickpea flour storage
Oat flour is best stored in an airtight container in the pantry or cupboard, but it only stays fresh for about 2 months. After that, it can tend to go a bit stale. If you want to extend its shelf life, you can keep it in the freezer for up to 6 months.
Chickpea flour lasts around 6 months at room temperature, but it’s best stored in an airtight container in the refrigerator or freezer to prevent it from going rancid.
Oat flour vs chickpea flour: Everything you need to know
After exploring the differences between oat flour and chickpea flour, it’s clear that both have their unique advantages. Oat flour is a great choice for adding fiber to your baked goods and can lend an ‘oaty’ flavor, while chickpea flour is a protein-packed option that adds a nutty taste to dishes.
When it comes to deciding which flour to use, it really depends on the recipe and your personal preferences. For instance, if you’re looking to make a batch of muffins or pancakes, oat flour is the way to go. But if you’re planning to make a savory dish, such as falafel or socca, chickpea flour is a better fit!
So, have you ever tried using oat flour or chickpea flour in your cooking or baking?
FAQ
It’s possible in some recipes, but they have different textures and flavors, so substituting one for the other may not produce the same results. It’s best to choose the flour that is called for in the recipe or to experiment with small batches to see how the substitution affects the end result.
That depends on your dietary needs and preferences! Chickpea flour and oat flour have different nutritional profiles, with chickpea flour being higher in protein, fiber, and some micronutrients, while oat flour is higher in carbohydrates and certain vitamins and minerals.
All-purpose flour, rice flour, almond flour, or other nut flours, depending on the recipe and desired texture. However, the resulting dish may have a different taste and texture than when using chickpea flour.
Leave a Comment