Vital wheat gluten flour (quite the mouthful!) is essentially the protein component extracted from wheat, resulting in a highly concentrated source of gluten. Although it’s considered a flour, this mighty substance isn’t a substitute or a standalone flour—it’s prized as a way to increase gluten content in low-gluten flours. But how does it compare to our wholesome staple flour, oat flour—made from 100% ground oats?
Comparing oat flour vs vital wheat gluten flour
| Oat flour | Vital wheat gluten 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 | Not a substitute or standalone flour – designed as an addition to low-gluten flours to increase gluten content |
| Gluten-free? | Yes* | No |
| Keto-friendly? | No | Yes |
| Paleo-friendly? | No | No |
| Common allergens | None | Wheat |
| Liquid absorbency | High | High |
| Pantry shelf life (unopened/sealed) | 2 months | 1 – 7 years depending on the brand |
| Best for baking… | Dense baked goods like pancakes, bread, and muffins | Bread that requires a lot of structure and rise |
*Check the label/ingredients to determine gluten-free status
Differences between oat flour and vital wheat gluten flour
Let’s dive into the differences between oat flour and vital wheat gluten flour. Oat flour is a gluten-free option that can accommodate those with gluten sensitivities, but it, therefore, lacks the elasticity that gluten provides, which can impact the texture and structure of your bake.
Vital wheat gluten flour is the complete opposite of oat flour as it’s a concentrated source of gluten. It’s a popular choice among bread makers, as it enhances the elasticity and structure of the dough, giving a desirable rise and chewy texture. When used in baking, vital wheat gluten flour can be added to recipes to increase the protein content and improve the texture of the final product. But, of course, it’s not suitable for those with gluten allergies or wheat allergies. It is keto-friendly, however.
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 vital wheat gluten flour
A big thing to keep in mind is that while oat flour is a standard flour that can be easily substituted for all-purpose flour (1:1 ratio if subbing by weight!), vital wheat gluten flour is not something you can sub for other flours or use as a standalone flour.
Baking with each flour offers truly distinct experiences. With oat flour, you can expect a moist and tender texture that is ideal for classic baked goods like quick breads, muffins, and cookies. Its light, nutty flavor, and fine texture give a smooth consistency and elevated flavor profile. With vital wheat gluten flour, it adds elasticity and structure to the dough for chewiness and stretchiness for the perfect crumb texture. Being a sort of additive, it has an entirely neutral taste that allows the right flavors to truly shine through. It’s perfect for bread recipes that require a lot of rise and structure.
Ingredients in oat flour vs vital wheat gluten flour
Oat flour and vital wheat gluten flour each have their own distinct composition. Oat flour is made solely from ground oats, making it a simple and natural option with just one ingredient. On the other hand, vital wheat gluten flour is the isolated protein component extracted from wheat.
Oat flour + vital wheat gluten flour nutritional facts
| Per ¼ cup serving | Oat flour | Vital wheat gluten flour |
| Calories | 120 | 120 |
| Carbs | 22 g | 4 g |
| Fiber | 3 g | 0 g |
| Sugar | 0 g | 0 g |
| Fat | 2 g | 1 g |
| Protein | 4 g | 23 g |
| Glycemic index score | 44 | Likely low |
Oat flour and vital wheat gluten flour both have a low glycemic index score, 0g of sugar, a low amount of fat (2g in oat flour and 1g in vital wheat gluten flour), and 120 calories per ¼ cup, but that’s where their similarities end. Vital wheat gluten flour is extremely high in protein, at 23g per ¼ cup! It’s also extremely low in carbs, at 4g vs 22g in oat flour. Where oat flour takes the crown is its fiber content, at 3g vs 0g.
Oat flour vs vital wheat gluten flour storage
Oat flour has a much shorter storage time of around 2 months. This is because oat flour contains natural oils that can turn rancid over time, leading to a decline in quality and flavor. Vital wheat gluten flour boasts a very long shelf life, ranging from 1 to 7 years, depending on the brand and packaging. Thanks to it being a highly refined and processed product with low moisture content, the flour is a lot more stable and allows for longer shelf life when stored properly in a cool and dry environment.
Oat flour + vital wheat gluten flour alternatives
For oat flour, a blend of buckwheat flour and white rice flour works well as a versatile substitute—thanks to their ability in unison to mimic the texture and flavor. Coconut flour is a great option for those following a keto or paleo diet.
For vital wheat gluten flour, finding a direct substitute can be more challenging because of its unique gluten-enhancing properties. But as xanthan gum and guar gum are commonly used as binding agents, they can serve as alternatives in some baking recipes. These gums help provide structure and improve the texture of gluten-free baked goods, although they don’t mimic the exact functionality of vital wheat gluten flour.
Oat flour vs vital wheat gluten flour: Which is better?
My verdict is—it’s difficult to declare one as better than the other. Vital wheat gluten flour isn’t exactly a standalone flour but rather a specialized ingredient used to enhance gluten development in dough. So I’d say the “better” flour depends on whether you’re looking for an easy-to-use flour offering plenty of moistness or a gluten-enhancing ingredient for bread-making. The key lies in understanding their respective roles and how they can complement each other in different recipes!
Curious about all the other types of flours out there? We’ve broken down 61 different flours for you in our article.
FAQ
You can absolutely add vital wheat gluten to oat flour if you’re looking to enhance the structure and rise of your baked goods! Just keep in mind that vital wheat gluten is a concentrated ingredient, so a little goes a long way to boost the gluten content and create a more elastic dough.
Gluten flour and vital wheat gluten essentially refer to the same thing. Gluten flour is just another term for vital wheat gluten, which is the isolated protein component derived from wheat.
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