Graham Flour: Uses, Baking Tips, and Substitutes

Graham flour is a type of flour made from whole wheat that has been ground coarsely. It’s named after Sylvester Graham, a 19th-century American dietary reformer who promoted the consumption of whole grains as part of a healthy diet. 

Let’s dive deeper into what makes graham flour so special and why you might want to consider incorporating it into your baking repertoire!

What is graham flour?

Graham flour is a type of whole wheat flour that is made by grinding the entire wheat kernel, including the bran, germ, and endosperm. The resulting flour has a light brown color and is coarser than traditional whole wheat flour. 

Commercially, graham flour is typically made by cleaning and tempering the wheat berries to remove any impurities and soften the kernels. The wheat is then ground using a roller mill or stone grinder to create a coarse flour. The flour is then sifted to remove any large particles.

Some manufacturers may also add malted barley flour or other additives to enhance the flavor and nutritional profile of the flour. However, traditional graham flour is made solely from whole wheat and does not contain any added ingredients.

What’s the difference between graham flour and regular flour?

The main difference between graham flour and regular flour is that graham flour is made by grinding the entire wheat kernel, while regular flour is made by only grinding the endosperm of the wheat.

This means that graham flour has a coarser texture, nuttier flavor, and more nutrients than regular flour. Because they’re so different, they also have very different uses.

Benefits of graham flour

As a whole wheat flour, graham flour contains more fiber, vitamins (B and E), and essential minerals, such as iron, magnesium, and zinc than regular white flour.

Not only does graham flour’s high fiber content help keep you feeling fuller for longer and provide sustained energy throughout the day, but it’s also better for keeping blood sugar levels balanced, as it has a lower glycemic index than all-purpose flour.

The benefit of using graham flour over regular whole-wheat flour is that it results in a less-dense texture. It also adds a slightly sweet, nutty flavor to your baked goods.

Graham flour nutrition facts

Flour (¼ cup)	Calories	Carbs	Fiber	Sugar	Fat	Protein	Glycemic Index
Graham flour	110	23 g	4 g	0 g	0.5 g	4 g	N/A*
All-purpose flour	120	24 g	1 g	0 g	0.5 g	4 g	85

*No exact number is available, but it’s likely lower than all-purpose flour (similar to whole-wheat flour).

How to bake and cook with graham flour

Graham flour is especially popular for making graham crackers and pie crusts, but it can also be used in bread, muffins, and other baked treats. It pairs well with sweet flavors like honey and pumpkin.

When baking with graham flour, it’s coarser texture may take some getting used to. So, it’s a good idea to start with a small amount of graham flour and gradually increase it as you become more familiar with how it behaves in different recipes.

Graham flour can be used as a 100% replacement for all-purpose flour or whole-wheat flour, but you may need to add more liquid when subbing for all-purpose flour since it absorbs slightly more water.

Another great way to incorporate graham flour into your cooking is by using it as a coating for meats or vegetables. Simply mix the flour with your favorite seasonings and coat your food before baking or frying. This can add a crunchy texture and nutty flavor to your dishes.

Popular graham flour baked goods and dishes

Here’s a list of popular uses for graham flour:

• Graham crackers
• Graham pie crusts
• Bread
• Muffins
• Cookies and biscuits
• Pancakes and waffles
• Meat or vegetable coatings
• Granola bars

How to make graham flour at home

Making graham flour at home is relatively simple, but it does require a few steps.

Here’s a basic guide on how to make graham flour at home using high-quality whole wheat berries:

1. Rinse the wheat berries well with water.
2. Spread the wheat berries out on a baking sheet and roast them in the oven for about 20 minutes to dry and bring out their flavor.
3. Once the wheat berries are roasted, allow them to cool completely.
4. Place the cooled wheat berries in a food processor or blender and pulse them until they are ground into a coarse flour. Be sure to stop the machine and stir the wheat berries periodically to ensure that they are ground evenly.
5. Once you have achieved the desired consistency, sift the flour through a fine mesh strainer to remove any large pieces or bits of hull.

How to store graham flour

To store store-bought graham flour, transfer it to an airtight container and store in a cool, dry place. Use within the expiration date or a few months after opening.

For homemade graham flour, store in an airtight container in a cool, dry place or freezer, and use it within a few weeks for best results.

What are the best substitutes for graham flour?

If you are looking to substitute graham flour in a recipe, you can use an equal amount of whole wheat flour. Whole wheat flour is the closest to graham flour in terms of nutritional content and nutty flavor. Both flours contain the bran and germ of the wheat, which are rich in fiber, vitamins, and minerals.

If you’re following a whole-food, keto, or paleo diet, try subbing almond flour, which boasts an even nuttier flavor. Or, try these coconut flour keto graham crackers!

Alternatively, you can use all-purpose flour for a plain, no-fuss, budget-friendly option!

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