A Guide to Gluten-Free Baking

There are a number of reasons you may be want to try baking gluten-free, like minding food allergies or sensitivities, a preference in taste, or even just to diversify your diet and try new things! While there are many gluten-free recipes out there, they just don't always compare to your favorites, but it is not always simple or straight forward as just trading one type of flour for another. Not only do they have different densities, textures, and absorbencies, but it will also change the macros of what you are making, which is important to note when it comes to eating (and tracking!) these treats. But have no fear- below is a guide on how to substitute a few common gluten-free flours in your own recipes!

Almond Flour

Ratio

1:1 almond to all purpose flour

Substitutions

Add slightly more leavening agent to recipes, as almond flour is heavier

Best for

Crumbles, scones, flatbread, and also a great replacement for bread crumbs in savory items

Macros (per 1/4 cup)

180 calories; fats- 15g; carbs- 5g; protein- 7g

Coconut Flour

Ratio

4:1 coconut to all purpose flour (1/4 cup in place of 1 cup of all purpose flour)

Substitutions

Add an extra 1/4 cup of liquid per 1/4 cup of coconut flour used due to coconut flour being more more absorbent

Best for

Pancakes, cookies, waffles, and crusts

Macros (per 1/4 cup)

120 calories; fats- 4g; carbs- 18g; protein- 6g

Oat Flour

Ratio

1.5:1 oat to all purpose flour (1.5 cup in place of 1 cup of all purpose flour)

Substitutions

It is a lighter flour, so if being used in denser items like flatbread use less leavening agent

Best for

Brownies, cakes, bread

Macros (per 1/4 cup)

120 calories; fats- 2g; carbs- 22g; protein- 4g

Cassava Root Flour

Ratio

1:1 cassava root to all purpose flour

Substitutions

Due to it being very similar to all-purpose flour but slightly more absorbent, for some recipes you may need to add extra wet ingredients in 1 tbsp increments if the desired consistency of dough/ batter is wrong.

Best for

Muffins, cupcakes, cookies, and savory items

Macros (per 1/4 cup)

110 calories; fats- 0g; carbs- 27.5; protein- 0g