Peanut Flour: Uses, Baking Tips, and Substitutes

Peanut butter sandwiches, peanut brittle, roasted peanuts – we all have our favorite ways to enjoy peanuts. But have you ever heard of peanut flour?

This versatile and protein-packed ingredient has been gaining popularity in recent years for its unique flavor and health benefits. 

What is peanut flour?

Peanut flour is a versatile and nutritious ingredient made by grinding blanched peanuts into a fine powder. This process removes much of the oil from the peanuts, resulting in a flour that is lower in fat than traditional peanut butter.

To make peanut flour commercially, peanuts are first roasted to enhance their flavor. The roasted peanuts are then ground into a fine powder using specialized equipment. The resulting flour can be sold as is, or further processed to remove more of the fat and create a more concentrated protein powder.

Peanut flour is a popular ingredient for those following a low-carb, high-protein diet, and it can be used in a variety of recipes, from baked goods to smoothies.

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

Peanut flour is made from ground roasted peanuts, while regular flour is made from enriched wheat.

Peanut flour has a nutty flavor and is higher in protein and fat, while regular flour is a good source of carbohydrates and contains gluten.

See out final verdict on peanut flour vs all-purpose flour (which is better).

Benefits of peanut flour

Unlike wheat flours, peanut flour is a great source of protein, with around 15 grams of protein per ¼ cup serving! This makes it an excellent ingredient for anyone looking to increase their protein intake, especially vegans.

It’s also low in carbs: each ¼ cup serving has just 9 g net carbs. Compare that to the more commonly used all-purpose flour, which has 24 g net carbs, and you’ll see why it’s one of the best keto flours! And since it’s made entirely from peanuts, peanut four has a low glycemic index score (a measure of how quickly it increases blood sugar).

Compared to regular peanut butter, peanut flour is much lower in fat. This can make it a good option for anyone looking to reduce their fat intake, or for those who are trying to lose weight.

And for those with celiac disease or gluten intolerance, peanut flour is a great alternative to wheat flour. It’s naturally gluten-free and can be used in a variety of baked goods, from cakes to cookies.

Peanut flour nutrition facts

Flour (¼ cup)	Calories	Carbs	Fiber	Sugar	Fat	Protein	Glycemic Index
Peanut flour	130	9 g	4 g	3 g	4 g	15 g	Peanuts = 15
All-purpose flour	120	24 g	1 g	0 g	0.5 g	4 g	85

How to bake and cook with peanut flour

Peanut flour can be used in a variety of baked goods, including cakes, muffins, and breads. It can add a delicious nutty flavor and a boost of protein to your favorite recipes.

Start by substituting up to 25% of the all-purpose flour in a recipe with peanut flour and adjust as needed. This is because it has a higher fat content, so if you use 100% peanut flour, you may end up with a greasy bake.

Peanut flour also tends to have a high liquid absorbency, but this varies depending on whether it’s defatted or partially defatted.

Besides baking, I love adding a scoop of peanut flour/powder to my smoothies to add protein, healthy fats, and flavor! Peanut flour can also be used as a thickener in peanut sauces and dressings for things like salad rolls and salads.

Or, you can make your own peanut butter by mixing peanut flour with water! This is a healthier alternative to store-bought peanut butter as it doesn’t contain any added oils or sugars.

Popular peanut flour baked goods and dishes

• Peanut butter cookies
• Chocolate peanut butter cake
• Brownies
• Muffins
• Pancakes
• Banana bread
• Protein bars
• Gluten-free bread
• Peanut butter frosting
• Peanut sauce for stir-fries and noodles (try this keto peanut sauce!)

These are just a few examples, but the possibilities for using peanut flour are endless! You can experiment with adding it to your favorite recipes to see how it enhances the flavor and nutritional content.

How to make peanut flour at home

Making your own peanut flour at home is surprisingly easy and can be a great way to save money on this healthy ingredient. 

Here’s how to do it:

1. Start by roasting raw peanuts in the oven for about 10-15 minutes, until they’re lightly browned and fragrant. This will enhance their flavor and make them easier to grind.
2. Once the peanuts have cooled down, place them in a blender or food processor and pulse until they’re finely ground. Depending on the power of your machine, this may take a few minutes. Be careful not to over-grind!
3. Next, pour the ground peanuts through a fine mesh strainer to remove any large pieces or chunks. You may need to do this in batches, depending on the size of your strainer.

How to store peanut flour

Peanut flour has a shelf life of about 1 year. Once you open up a package of peanut flour, it’s best to transfer it to an airtight container and store it in the fridge or freezer. This will help prevent it from going rancid and keep it fresh for longer.

Homemade peanut flour should also be stored in an airtight container in the fridge or freezer. Because it doesn’t contain any preservatives, it can go rancid more quickly than store-bought peanut flour. I recommend labeling your container with the date you made the flour, so you can keep track of how long it’s been in the fridge or freezer. When you’re ready to use it, simply measure out the amount you need and let it come to room temperature before using it in your recipe.

What are the best substitutes for peanut flour?

Almond flour is very similar to peanut flour, but it’s made from almonds instead of peanuts! It has a similar nutty flavor and healthy fats that bake pretty similarly to peanut flour.

Coconut flour is another good substitute that’s high in fiber, making it a great option for those looking for a lower-calorie or healthier alternative. However, almond flour is higher in fat and coconut flour is higher in fiber than peanut flour, so you may need to make adjustments to your recipe.

While all-purpose flour doesn’t have the same peanut flavor or nutritional benefits as peanut flour, it can help achieve similar texture and baking results in recipes that call for peanut flour.

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