Starting to feel like your bakes are lacking dimension? Getting tired of using all-purpose flour? Or maybe you’re baking treats for someone on a special diet? We’ve got two flours for you today that you might want to put on your radar: oat flour and pecan flour. Oat flour, made of grinding rolled oats, is a fiber-packed, wholesome, versatile flour, while pecan flour is made up of finely grinding pecans, giving baked goods a richer profile. Curious to learn more? Read on!
Comparing oat flour vs pecan flour
Oat flour | Pecan 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 | You can swap it 100% 1:1 and add more binding agents, but it is better to replace 25%-50% of the flour in a recipe with pecan flour. |
Gluten-free? | Yes* | Yes |
Keto-friendly? | No | Yes |
Paleo-friendly? | No | Yes |
Common Allergens | None | Tree nuts |
Liquid absorbency | High | Medium |
Pantry shelf life (unopened/sealed) | 2 months | 3 months |
Best for baking… | Dense baked goods like pancakes, bread, and muffins | Crumbly baked goods like pie crusts, tart shells, and cookies |
*Check the label/ingredients to determine gluten-free status
Differences between oat flour and pecan flour
Oat flour is known to be naturally gluten-free. And while pecan flour is also a gluten-free flour, it’s also paleo- and keto-friendly, giving it that extra special something over oat flour. But while oat flour is common allergen-free, those with tree nut allergies will need to steer clear of pecan flour.
When it comes to substituting all-purpose flour with these two, this is where you’ll want to keep an eye out. Although oat flour has a similar texture to all-purpose flour, it’s only a 1:1 substitute if you’re subbing by weight. For cup substitutes, make sure you use 1 ⅓ cup for every 1 cup of all-purpose. Pecan flour is often used in combination with other flours. While yes, you can use it as a 100% 1:1 sub and simply add binding agents, it’s better to replace just 25%-50% of the flour in your recipe with pecan flour.
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 pecan flour
When your bake comes out of the oven, what sort of results should you expect? Oat flour will give you a chewier, denser texture that is ideal for classics like bread, pancakes, muffins, and cookies, while pecan flour provides a crumbly and delicate texture perfect for pie crusts, tart shells, and certain types of cookies.
In terms of absorbency, oat flour has a high absorbency level that holds moisture well. That means it has a tendency to make baked goods drier and denser if you don’t use the appropriate ratio of wet ingredients. Pecan flour is finer in texture and has a medium absorbency. It’s advised to start with smaller amounts of it and gradually increase it.
Now, let’s talk flavor—oat flour’s slightly nutty taste pairs well with flavors like cinnamon, vanilla and chocolate, as well as fruits like apples and berries. It’s all about familiarity and comfort with oat flour. But with pecan flour, its nutty and buttery flavor complements rich honey, maple, caramel and chocolate flavors and warm spices like cinnamon and nutmeg. For pecan, it’s about elegance and elevation.
Ingredients in oat flour vs pecan flour
Both are single-ingredient flours – oat flour is made from ground oats, and pecan flour from ground pecans!
Oat flour + pecan flour nutritional facts
Per ¼ cup serving | Oat flour | Pecan flour |
Calories | 120 | 160 |
Carbs | 22 g | 3 g |
Fiber | 3 g | 3 g |
Sugar | 0 g | <1 g |
Fat | 2 g | 16 g |
Protein | 4 g | 3 g |
Glycemic index score | 44 | Pecans = 10 |
Like other flours made from ground nuts and seeds, pecan flour is low in net carbs (3g per ¼ cup) and is rich in healthy unsaturated fats (16g). On the other hand, oat flour is low in fat (2g) and higher in carbs (22g). Both flours provide a healthy dose of protein (4g for oat flour, 3g for pecan flour) and fiber (3g each). Another benefit of both flours are that they are low on the glycemic index, with pecan flour being extremely low at a score of just 10.
Oat flour vs pecan flour storage
Both flours have quite a short shelf life—two months for oat flour and three for pecan. This is because both of them contain natural oils that are prone to rancidity.
Oat flour + pecan flour alternatives
For a pecan flour alternative, almond flour is a great all-around option. They share similar characteristics and both support keto, paleo, and gluten-free diets. Oat flour is best mimicked using a blend of buckwheat flour and white rice flour for similar flavor and texture, but if you’re specifically looking for a keto or paleo alternative, coconut flour is an excellent choice.
Oat flour vs pecan flour: Which is better?
Having personally baked with both these amazing flours, I believe they’re both “better” for certain uses. I tend to use pecan flour for crusts and shells for its amazing buttery and delicate qualities, while oat flour is a pantry staple of mine for wholesome baked goods that remind me of grandma’s kitchen. Ultimately, if you’re looking to add some pizzazz to your bake in general, both are worth experimenting with!
Want more flours to experiment with? Here’s our breakdown of 61 different flours.
FAQ
Yes—pecan flour is essentially ground pecans!
Pecan flour is a hidden gem to add richness and nuttiness to your bake. It’s great for crusts and tart shells and enhancing certain cookie recipes.
Steel cut oats aren’t considered the best choice for making oat flour. This is because of its coarser texture, which can make it hard to grind into a fine flour consistency.
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