Okara Flour: Uses, Baking Tips, and Substitutes

Okara flour is a highly nutritious type of flour made from soybean pulp, which is left over from the tofu-making process. 

Not only is it packed with fiber and protein, but it also adds a unique texture and moisture to baked goods.

Keep reading to learn more about this amazing ingredient and how you can incorporate it into your baking recipes!

What is okara flour?

Okara flour is a byproduct of the tofu-making process that is made from the leftover soybean pulp (contains soy). It’s a high-fiber, high-protein flour that can be used in a variety of recipes, from breads and muffins to cookies and cakes.

The process of making okara flour is actually very similar to making it at home, but on a larger scale. After the soy milk is extracted from the soybeans to make tofu, the leftover pulp (okara) is collected and dried. Then, it is ground into a fine powder using industrial equipment such as hammer mills or pin mills.

It’s also important to note that some commercially produced okara flours are defatted, meaning that the fat content has been removed. This can affect the texture and moisture content in baked goods. 

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

First of all, regular flour is typically made from wheat, whereas okara flour is made from soybean pulp. 

This means that okara flour is gluten-free and has a higher protein and fiber content than regular flour. Okara flour also has a slightly nutty flavor and a more pulpy texture. See the full details on okara vs all-purpose flour.

Benefits of okara flour

Because it’s made from soybeans, okara flour is rich in nutrients such as calcium, iron, and B vitamins. It’s also a good source of plant-based protein, making it an excellent choice for vegans and vegetarians.

Okara flour is also very low in calories and low in carbs – perfect for keto and gluten-free baking!

One of the main health benefits of okara flour is its ability to help regulate blood sugar levels. Its high fiber content slows down the absorption of sugar in the bloodstream, which can help prevent spikes and crashes in blood sugar.

Okara flour also has anti-inflammatory properties, which can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Okara flour nutrition facts

Flour (¼ cup)	Calories	Carbs	Fiber	Sugar	Fat	Protein	Glycemic Index
Okara flour	70	12 g	10 g	0 g	1 g	3.5 g	Likely moderate
All-purpose flour	120	24 g	1 g	0 g	0.5 g	4 g	85

How to bake and cook with okara flour

Now, let’s talk about how to cook and bake with this unique ingredient.

First of all, it’s important to note that okara flour has different properties than regular all-purpose flour. It has a higher protein and fiber content, which means it can absorb more moisture than regular flour.

So, when using okara flour in place of all-purpose flour, a good rule of thumb is to substitute up to 20-25% of the all-purpose flour with okara flour. This will help you achieve the desired texture and consistency while still taking advantage of the nutritional benefits of okara flour. Of course, okara flour can be used as the primary flour in recipes specifically designed for it, which I recommend if you are just starting out with okara flour.

Because of its absorbency, okara flour is great for making dense, moist baked goods like brownies, muffins, and breads. It can also be used to bind veggie burgers or meatballs together or used as an egg substitute in vegan baking.

One tip for baking with okara flour is to use a little extra liquid than you normally would when using all-purpose flour. This will help prevent your baked goods from becoming dry or crumbly.

Popular okara flour baked goods and dishes

Here are some popular ways to use okara flour:

• Brownies
• Muffins
• Bread
• Cookies
• Veggie burgers and meatballs
• Pancakes and waffles
• Crackers
• Noodles
• Tofu scramble

How to make okara flour at home

Making okara flour at home is surprisingly simple and only requires a few steps.

Here’s a recipe to make your own okara flour:

1. Start by collecting the soybean pulp (okara) from the tofu-making process. You can usually find okara at your local Asian grocery store or at health food stores.
2. Preheat your oven to 250°F (120°C) and line a baking sheet with parchment paper.
3. Spread the okara evenly on the baking sheet and bake for 2-3 hours, or until it’s completely dry and crumbly.
4. Once the okara is dry, transfer it to a food processor or blender and pulse until it turns into a fine powder. If you’re having trouble getting a fine consistency, you can sift the okara flour through a fine mesh strainer to remove any larger pieces.

How to store okara flour

Okara flour can turn rancid quickly due to its high fat content. So, while unopened okara flour has a shelf life of about 18 months, once it’s opened, you should use it within 3 months or within the expiration date. Store it in a cool, dry place in its original packaging or transfer it to an airtight container. 

For homemade okara flour, transfer it to an airtight container and store it in a cool, dry place. Label the container with the date you made it to keep track of freshness. Use the okara flour within 2-3 months and keep it in the refrigerator for optimal freshness.

What are the best substitutes for okara flour?

For most purposes, all-purpose flour is the best substitute for okara flour because it’s has a similar neutral flavor to okara, and it’s easy to bake with. It’s also readily available and easy to find in grocery stores, unlike okara flour. However, all-purpose flour is not as nutrient-dense as okara flour and may not provide the same health benefits.

For a healthier sub, go with soy flour, which is also made from soybeans and has a similar nutritional profile.

For a soy-free option, coconut flour is an excellent choice that is also gluten-free and paleo-friendly!

FAQs

Links on this page may be affiliate links, for which the site earns a small commission, but the price for you is the same