Looking to mix things up with your baking game? Have you ever heard of peanut flour? Well, now you have. This little gem of a flour is a game changer in the baking world, offering a unique flavor, texture, and nutritional benefits that will make your taste buds go nuts (pun intended).
Let’s take a closer look at how peanut flour stacks up against the classic all-purpose flour, and see which one comes out on top in the ultimate flour-off.
Comparing peanut flour vs all-purpose flour
| Peanut flour | All-purpose flour | |
| Substitution ratio (vs all-purpose flour) | 1:1* | N/A |
| Gluten-free? | Yes | No |
| Keto-friendly? | Yes | No |
| Paleo-friendly? | No | No |
| Common Allergens | Peanuts | Wheat, gluten |
| Liquid absorbency | High – varies depending if it is defatted or partially defatted. | Medium |
| Pantry shelf life | 1 year | 6-8 months |
| Best for | Breads, pastries, savory dishes, thickening agent in soups and stews, cakes, muffins, cookies | Non-yeast recipes, cookies, biscuits, and some breads |
*You can substitute 100% of your all-purpose flour for peanut flour, but you may need to adjust the other fat ingredients in your recipe to avoid a greasy bake.
Both flours can be used as substitutes for each other in some recipes. While the differences in texture and flavor can affect the final outcome of the baked goods, all-purpose flour can be used in place of peanut flour for those who have allergies or simply prefer a neutral taste, while peanut flour can be used in place of all-purpose flour to add a nutty flavor and boost protein content.
Note: peanut flour is not considered paleo because peanuts are technically legumes.
Differences between peanut flour and all-purpose flour
The biggest difference between these two flour is their ingredients that give them their unique characteristics. Peanut flour is made by grinding roasted peanuts into a fine powder. It has a nutty flavor and is often used in baking to add protein and flavor to recipes. It’s also a good gluten-free alternative to all-purpose flour.
All-purpose flour, on the other hand, is flour made by milling a mixture of hard and soft wheat grains. It contains gluten, which gives baked goods their structure and chewy texture. All-purpose flour is used in a wide range of baking and cooking recipes, from cakes and bread to roux and sauces.
When it comes to texture, peanut flour is denser than all-purpose flour. It works well in recipes that require a soft, moist texture, like cakes and muffins, while all-purpose flour is better suited for recipes that require a more crumbly or crispy texture, like cookies or pie crusts.
Baking with peanut flour vs all-purpose flour
Using peanut flour in baking can make your baked goods slightly greasy, especially if you use a lot of it. This is because peanut flour contains more natural oils compared to all-purpose flour.
To avoid making your baking greasy, it’s best to use peanut flour in moderation and to balance it with other flours. You can also try using defatted peanut flour, which has had some of the oils removed to reduce the greasiness. Additionally, you can experiment with adjusting the amount of liquid in your recipe to achieve the desired texture.
Peanut flour has a strong nutty taste that can add depth and richness to baked goods. It is best used in recipes that pair well with this flavor, such as chocolate, banana, and other nutty flavors. All-purpose flour, on the other hand, has a neutral taste and can be used in any recipe without altering the flavor of the finished product.
Ingredients in peanut flour vs all-purpose flour
Peanut flour is simple and natural with the single ingredient being roasted peanuts that have been ground into a fine powder. This means that it is a natural, unprocessed ingredient that does not contain any additives or preservatives. Peanut flour is also gluten-free and vegan, making it a great option for those with dietary restrictions or preferences.
On the other hand, all-purpose flour is made from a blend of wheat flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, and folic acid. Additionally, all-purpose flour contains gluten, which can cause digestive issues for those with gluten intolerance or celiac disease.
Peanut flour and all-purpose flour nutritional facts
| Per ¼ cup serving | Peanut flour | All-purpose flour |
| Calories | 130 | 120 |
| Carbs (g) | 9 | 24 |
| Fiber (g) | 4 | 1 |
| Fat (g) | 4 | 0.5 |
| Protein (g) | 15 | 4 |
| Glycemic index score | Peanuts = 15 | 85 |
Peanut flour is significantly higher in protein and lower in carbohydrates than all-purpose flour, making it a healthier option for those looking to increase their protein intake or follow a low-carb or keto diet. Try these 3 ingredient keto peanut butter balls!
It also has a lower glycemic index, which can help regulate blood sugar levels. All-purpose flour, on the other hand, is higher in carbohydrates and lower in protein than peanut flour.
Peanut flour vs all-purpose flour storage
In terms of shelf life, both peanut flour and all-purpose flour can last for quite a long time if stored properly.
Peanut flour, if stored in an airtight container in a cool, dry place, can last for up to a year. However, because peanut flour is made from peanuts and has more natural oil, it’s more prone to going rancid. I recommend putting it in the refrigerator/freezer to extend its shelf life.
All-purpose flour is pretty stable at room temperature and can last for 6-8 months or longer if kept in the fridge/freezer.
Peanut flour vs all-purpose flour: The final verdict
To summarize, peanut flour is ideal for those who want to add more protein to their diet and enjoy a nutty flavor in their baked goods, while all-purpose flour is a more versatile option that can be used in a wider range of recipes. All-purpose flour also contains gluten, which can be a good or bad thing, depending on your purposes and preferences.
In my book, peanut flour wins for its high protein content, nutty flavor, long shelf life, and simple, natural ingredients (unless, of course, you have a peanut allergy).
FAQ
While peanut flour can be used as a substitute for all-purpose flour in some recipes, it is not a 1:1 replacement due to its unique texture and flavor profile. It is best to use a recipe specifically developed for peanut flour or to experiment with small amounts to find the right balance.
Peanut flour can be used as a gluten-free, low-carb, and high-protein substitute for traditional flour in baking recipes, and can also be added to smoothies, sauces, and other dishes as a thickener or flavor enhancer.
Yes, peanut flour is made from roasted peanuts that have been ground into a fine powder. However, I don’t recommend making your own peanut flour at home with a blender or food processor as it’s tricky to get it as finely ground or consistent as commercially produced peanut flour, which can affect the texture of baked goods.
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