Picture this: you’re in your kitchen, ready to whip up something tasty and healthy. But instead of reaching for the usual all-purpose flour, you’ve got two new contenders on the counter – oat flour and cricket flour. Which one do you choose?
Before you make your decision, there’s some important differences you might want to know about. Let me explain…
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Comparing oat flour vs cricket flour
| Oat flour | Cricket flour | All-purpose flour | |
| Substitution ratio | 1.3:1 | 1:1 (up to â…“ of all-purpose flour)* | N/A |
| Gluten-free? | Yes | Yes | No |
| Keto-friendly? | No | Yes | No |
| Paleo-friendly? | No | Yes | No |
| Common Allergens | None | Shellfish (possibly) | Wheat, gluten |
| Liquid absorbency | High | Medium | Medium |
| Pantry shelf life (unopened/sealed) | 2 months | 7-18 months | 6-8 months |
| Best for | Pancakes, muffins, cookies, fruit crumbles and crisps | 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 in a recipe, but I don’t recommend any more than that because the taste will be off. Oat flour is a better substitute for all-purpose flour due to its similarities in texture and flavor compared to cricket flour.
Differences between oat flour and cricket flour
Just looking at the table above, you can tell these flours are pretty different across the board. For starters, oat flour is made from ground oats and has a subtle nutty, sweet flavor. Cricket flour is made from ground crickets and nothing else.
Now, before I lose you… crickets are actually a very good source of protein and other nutrients like iron! Cricket flour is actually one of the highest protein paleo flours! It’s also an excellent keto flour because it’s high in fat, too. Both oat flour and cricket flour are gluten-free.
Cricket flour has also caught on recently because it’s one of the most sustainable protein sources on the planet! It has a nutty, slightly savory flavor and is often used in protein bars and other health foods.
Baking with oat flour vs cricket flour
Baking with oat flour and cricket flour can give you pretty different results.
Oat flour is great for baking things like muffins, pancakes, and breads because it has a more neutral flavor and a similar texture to wheat flour. It also adds some fiber to your baked goods, which is always a plus!
Cricket flour, on the other hand, has a slightly nutty flavor that can add a unique twist to your baked goods. It’s great if you’re looking to boost your protein intake – perfect for protein bars and energy balls! However, it can be a bit tricky to work with because of its denser texture and slightly bitter taste, so you may need to adjust your recipe (only using 1/3 cricket flour, for example).
If you’re nervous about trying cricket flour, I would start by mixing it with one of your favorite flours to get used to it. My personal favorite is coconut flour!
Ingredients in oat flour vs cricket flour
Oat flour is made from ground oats, which means the only ingredient is, you guessed it, oats!
The ingredients in cricket flour are simply ground-up crickets, which can be from various species depending on the manufacturer.
Oat flour and cricket flour nutritional facts
| Per 1/4 cup serving | Oat flour | Cricket flour | All-purpose flour |
| Calories | 120 | 160 | 120 |
| Carbs (g) | 22 | 4 | 24 |
| Fiber (g) | 3 | 2 | 1 |
| Fat (g) | 2 | 6 | 0.5 |
| Protein (g) | 4 | 22 | 4 |
| Glycemic index score | 44 | N/A | 85 |
Oat flour is higher in carbohydrates and fiber, making it a good choice for slow-release energy and digestive health. It also contains some protein, but not as much as cricket flour.
On the other hand, cricket flour (or cricket powder) is a nutritional powerhouse – it’s high in protein, iron, and omega-3 and omega-6 fatty acids, which makes it a great option for people looking to up their nutrient intake. Since it’s mostly protein, it’s also one of the lowest carbohydrate flours!
Oat flour vs cricket flour storage
Oat flour can hang out in an airtight container in your pantry for up to 2 months. Just make sure to keep it away from any strong-smelling foods, or it might pick up their scent.
Cricket flour is very shelf-stable, lasting up to a year to 18 months. It won’t lose its quality, as long as it’s kept dry. Oat flour, on the other hand, can start to lose its freshness after opening, so I would use it up quickly!
Oat flour vs cricket flour: Which is better?
Well, we’ve reached the end of our flour showdown! So, which flour is better – oat flour or cricket flour?
The truth is, it really depends on what you’re looking for. Oat flour is a great all-around flour for baking, while cricket flour can add a unique flavor and boost your protein intake. It’s up to you to decide which one suits your fancy (and your taste buds) the best!
As someone who loves baking sweet treats, oat flour makes the most sense for me. And if I want to add extra protein, I’m probably going with something like peanut flour over crickets, but maybe you’re more adventurous than me. Have you ever tried cricket flour? Let me know in the comments!
FAQ
Another name for cricket flour you might see is “insect flour.” Look at the ingredients to check if it’s made of crickets.
Yes! Compared to regular flour, cricket flour is higher in protein and other nutrients like iron and calcium. However, it is also higher in fat, so it depends on what fits your specific diet and needs.
The taste of cricket flour is generally described as nutty, earthy, and slightly savory. Some people find it pleasant, while others may find it slightly bitter or off-putting.
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