Coconut flour is an increasingly popular ingredient that has taken the health food world by storm.
Made from dried, ground-up coconut meat, coconut flour is a high-fiber, gluten-free, and low-carb alternative to traditional wheat flour.
Below you’ll find everything you need to know about coconut flour, plus my best tips for how to use it in your baking and cooking!
What is coconut flour?
Coconut flour is an alternative flour made from the meat of mature coconuts. The process of making coconut flour commercially involves drying the coconut meat, either by sun-drying or using a commercial dehydrator, to remove the moisture. Then, the dried coconut meat is ground into a fine powder using a milling machine. The resulting powder is sifted to remove any remaining large pieces, creating a fine and uniform texture that is slightly gritty.
In my experience, good quality ingredients make a huge different in your baking – so check out our favorite coconut flour brands to make sure you’re getting the best coconut flour out there!
What’s the difference between coconut flour and regular flour?
Coconut flour and regular flour are made from completely different sources. The only ingredient in coconut flour is coconut, which means it is a natural, unprocessed product. Regular flour is made from wheat that has been processed and refined and may contain other additives such as malted barley flour, folic acid, iron, and B vitamins.
Coconut flour is also gluten-free and much higher in fiber than regular flour. In fact, it contains up to four times the amount of fiber as all-purpose flour, which makes for more satisfying and dense baked goods compared to those made with regular flour.
Benefits of coconut flour
If you’re looking for a nutritious and versatile alternative to regular flour look no further than coconut flour! This gluten-free flour is high in fiber and vitamins and minerals like manganese, making it a healthy choice for those with dietary restrictions – vegan, keto, paleo, you name it.
Coconut flour is lower in carbohydrates and higher in healthy fats than regular flour, making it a particularly good choice for those following a low-carb or keto diet. Plus, it has a lower glycemic index than regular flour, which may help to regulate blood sugar levels and is safe for diabetics.
And I have to mention coconut flour’s slightly sweet flavor – it really enhances the taste of baked goods.
The list of coconut flour benefits goes on…these are just a few!
Coconut flour nutrition facts
| Flour (¼ cup) | Calories | Carbs | Fiber | Sugar | Fat | Protein | Glycemic Index |
| Coconut flour | 120 | 18 g | 10 g | 6 g | 3 g | 6 g | 45 |
| All-purpose flour | 120 | 24 g | 1 g | 0 g | 0.5 g | 4 g | 85 |
How to bake and cook with coconut flour
Baking with coconut flour can be a bit tricky since it behaves quite differently than regular flour.
Due to its high fiber content, coconut flour absorbs a lot of moisture. So, recipes using coconut flour usually require more liquid ingredients.
When substituting for all-purpose flour, only use about 25% coconut flour to make up for its higher liquid absorbency. For example, use about ¼ cup for every 1 cup of all-purpose flour.
Coconut flour doesn’t bind very well and can yield a crumbly texture, so I recommend blending it with other gluten-free flours or adding extra eggs to hold the ingredients together. I also find that sifting coconut flour helps a lot with its gritty texture and makes for a softer bake.
For best results, I suggest using a recipe designed for coconut flour that already takes these things into account!
Coconut flour has a naturally sweet flavor that works best in baking sweet treats like cookies, pancakes, dense breads… but it also works well in savory dishes, such as tortillas, quiches, and making a crispy coating for protein like this keto orange chicken or keto coconut shrimp!
Popular coconut flour baked goods and dishes
Coconut flour is commonly used to make the following:
- Pancakes and waffles
- Muffins and breads
- Cakes and cupcakes
- Cookies and bars
- Brownies and blondies
- Pizza crusts and flatbreads
- Battered chicken, shrimp and fish
- Quiches and frittatas
- Thickener in soups and stews
For more ideas, here’s a list of 30 coconut flour recipes!
How to make coconut flour at home
You can make coconut flour at home using dry shredded coconut or fresh coconut meat from mature coconuts. You don’t need any special equipment – just a blender, strainer, food processor, and oven!
Follow these basic steps:
- Make coconut milk by blending coconut with hot water.
- Strain all of the liquid out using a strainer lined with cheesecloth or a nut milk bag.
- Squeeze all the liquid out and set aside the pulp.
- Dehydrate the coconut pulp in the oven or dehydrator (the better method) and allow it to cool.
- Grind the coconut in a coffee grinder, blender or food processor until it forms a fine powder.
See our full recipe with a video for how to make coconut flour.
How to store coconut flour
Store-bought coconut flour can be kept in an airtight container in a cool, dry place for 1-2 years, but it’s best to use it within 6 months of opening the package for optimal freshness.
Homemade coconut flour should be stored in the same way. It can last for several months when stored properly. Just make sure that your homemade coconut flour is entirely dry before storing it to prevent mold growth!
What are the best substitutes for coconut flour?
While almond flour is not a perfect substitute for coconut flour in every recipe, it’s by far the best choice for those looking for a gluten-free, low-carb alternative that is easy to work with and has a nutty flavor.
Other good substitutes are white rice flour and oat flour, which are also gluten-free, have a more neutral flavor, and are sometimes more affordable than coconut flour.
FAQs
Yes, coconut flour is made by grinding dried coconut meat into a fine powder, which is then sifted to remove any large pieces, resulting in a gluten-free and high-fiber flour that can be used as a substitute for wheat flour in baking.
Yes, but it absorbs more liquid and contains no gluten so it’s not a 1:1 ratio. A general rule of thumb is to substitute 1/4 to 1/3 cup of coconut flour for every 1 cup of all-purpose flour and increase the number of eggs and liquids in the recipe.
Coconut flour is good for gluten-free and grain-free baking as it is high in fiber, low in carbohydrates, and has a natural sweetness. It’s a great healthy alternative to wheat flour in recipes like cakes, cookies, bread, and pancakes.
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