50+ Awesome Coconut Flour Recipes (gluten and grain free) - Savory Lotus (2024)

FAQs

Can you substitute gluten-free all-purpose flour with coconut flour? ›

Coconut flour can be used in a variety of recipes as a substitute for wheat flour and is a popular gluten-free and grain-free flour alternative used in baking. Keep in mind, however, that it cannot be used as a 1-to-1 replacement for wheat flour in a recipe.

Coconut flour is made from coconut meat that's dried then ground into flour. It's a very light and “airy” flour, perfect for cakes, muffins, and breads.

Ok, we know it's our natural human instinct to resist change. But switching to coconut flour is a good and relatively easy change that is worth your while. It's a natural type of flour that is gluten-free. It's not overly processed and it's also naturally low in carbohydrates.

Potential Health Benefits of Coconut Flour

Coconut flour has a lower glycemic index rating than wheat flour, meaning it takes longer to digest and absorb the carbohydrates in it. It also contains more fiber and protein than wheat flour. Coconut flour can also help you: Control blood sugar.

While you don't have to keep it refrigerated, it is recommended. Its shelf life can be anywhere between 12 to 18 months post-production. Good coconut flour gives off a pleasantly sweet and somewhat nutty aroma (so lovely!). You'll know it's gone bad if it smells sour, musty, or rubbery.

Brown rice flour is about as close to a 1:1 substitute for all-purpose flour as it gets since it provides structure and a “wheat-like” flavor.

A quick rule of thumb is to swap about 1/4 to 1/3 cup coconut flour for 1 cup of regular flour. Due to its high absorbency, you'll also want to increase the number of eggs. To help you try this unique ingredient, we've rounded up eight of our best coconut flour recipes.

Coconut flour is derived from natural sources and contains a high amount of antioxidants. To gain most of its benefits, consume one teaspoon of coconut flour daily.

Coconut flour is low on glycemic index and maintains blood sugar levels. Evidence proves that consuming food containing coconut flour lowers the blood sugar spike by stabilizing glucose. If you are trying to achieve healthy weight gain, add coconut flour to your daily diet as it is also low on calories.

Coconut flour appears to have a low glycaemic index of 51 which means it should cause less of a spike in blood sugar levels than wheat flour, which has a glycaemic index of 69. This is because coconut flour is high in fat and fibre, which work to slow down the release of sugar in the bloodstream.

Does coconut flour raise cholesterol? ›

A study in 42 women who were considered overweight found that consuming a low calorie diet that included 26 grams of coconut flour per day for 9 months reduced total cholesterol and blood sugar levels. In turn, this may reduce heart disease risk ( 15 ).

Anti-Inflammatory Foods:

Gluten-free whole grains: brown rice, wild rice, black rice, millet, amaranth, quinoa, gluten-free oats, and sorghum. Whole grain and nut flours: whole grain flours, almond flour, coconut flour, chickpea flour, quinoa flour.

Coconut flour

Unlike grain flours, coconut flour contains a substantial amount of fat. This fat is primarily saturated and largely comprised of medium-chain triglycerides (MCTs), which may reduce inflammation and support healthy metabolism ( 1 , 2 ).

Flour made from coconut is a great choice for paleo and keto diets, gluten-free eaters, including those with Celiac Disease or a gluten sensitivity, those with digestive problems like leaky gut syndrome, those with diabetes, vegetarians, and anyone else looking for flour loaded with health benefits.

Beyond allergies and ingredient sensitivities, the differences between almond flour versus coconut flour become more apparent. Almond flour is much higher in calories and fat than coconut flour, and also is more nutrient-dense with higher amounts of minerals and vitamins.

In fact, the optimal ratio for substituting in your cakes, muffins and biscuits is around ¼ cup coconut flour for every normal cup of cake flour. You'll also need to increase the amount of eggs or binding agents in your recipe in order to retain the fluffy, firm result of a normal cake.

A quick rule of thumb is to swap about 1/4 to 1/3 cup coconut flour for 1 cup of regular flour. Due to its high absorbency, you'll also want to increase the number of eggs.

Coconut flour is a gluten-free flour alternative made by grinding dried coconut into a powder. It can be used to replace some of the wheat flour in a recipe, or it can be combined with other gluten-free flours to make a gluten-free flour blend.