Looking for an almond flour substitute but no luck? Don’t fret – because today at Foodiideas, we are revealing not just one but 6 perfectly good substitutes for almond flour.
A wide population is using almond flour for a variety of purposes, including curbing gluten allergies, for low-carb diets and other dietary benefits over other flours.
But if you have run out of it, then there are some equally good almond flour substitutes that you can use.
Top 6 Almond Flour Substitutes and Their Health Benefits:
- Cashew flour:
- Macadamia flour:
- Sunflower seed flour
- Coconut flour
- Chickpea flour
- Wheat flour
You can Replace 1 cup Almond flour with:
- 1 cup of Cashew flour.
- 1 cup of Macadamia flour.
- 1 cup of Sunflower seed flour
- 1 cup of Coconut flour + twice the amount of a binding agent called for in the recipe
- ¾ cup of Chickpea flour
- ¾ cup of Wheat or less
For our readers’ ease, we have divided our almond flour substitutes into 3 separate categories, each comprising flours that best match the requirement.
However, if you do not have time to read this whole article then save this image below and come back later to read this priceless information.
Nut Based Flours:
Did you know most nuts can be milled and used as flour?
Almond flour itself is a nut-based flour; hence the first and foremost alternative that comes to mind are other nut-based flours.
Cashew flour, as the name evidently suggests, is made up of cashews.
Cashew flour can be made by simply grinding the cashews until finely chopped.
Over-grinding the cashews can result in the excretion of oil, turning your experiment into a fail.
Hence make sure to grind in a power grinder for no more than 8 to 10 seconds.
Like almond flour, cashew flour is also gluten-free and can be used in all sorts of recipes, replacing gluten flour and/or almond flour easily.
Health Benefits of Cashew flour:
- Cashews are known as one of the most heart-healthy nuts that help reduce cholesterol and aid in healthy weight loss. (1)
- They are rich in antioxidants that help fight free radicals and prevent several types of cancers.
- Cashews are also known for strengthening the bones, as it contains essential minerals such as calcium, magnesium, potassium, and vitamin K.
Why Choose Cashew Flour?
Cashew flour can be used as an easy replacement for almond flour as both of them are nut-based flours, and differ very little in taste and consistency.
Like Almond flour, cashew flour can easily be prepared fresh at home.
It can also be easily bought from stores, as it is readily available in most known stores.
Did you know macadamia flour has an even lower carb content than almond flour?
1 cup of almonds contains 14 grams of net carbs, while an equally whole cup of macadamia nuts contains only 7 grams of net carbs. The difference is nearly half!
Almond flour is popularly used for its low carb content. Hence, no other flour can make a better almond flour replacement, than Macadamia flour when you are looking for a low carb substitute for almond flour.
Like all nut-based flours, macadamia flour can also be prepared at home.
Health Benefits of Macadamia Flour:
- Macadamia nuts are rich in healthy fats that help lower the risk of cardiovascular diseases and cholesterol. (2)
- Macadamia nuts help fight metabolic syndrome, which affects more than 34% of American adults. (3)
- It helps keep the brain healthy and protected from diseases like Alzheimers and Parkinsons. (4)
Why Substitute Almond Flour with Macadamia Flour?
Macadamia flour makes an amazing substitute for almond flour, in all recipes, whether baked or fried.
They differ ever so slightly in taste; almond flour has a bitter after taste when compared.
However, the consistencies are a perfect match, and so is the availability of both flours.
A wide population uses almond flour to curb down their gluten allergies, but what if you are allergic to nuts, altogether? That makes using almond flour near to impossible.
Wondering what you can use in that situation?
Well, we have two perfect almond flour substitutes for you to use without flaring up your allergies, whether they are due to gluten or nuts.
Sunflower Seed Flour:
As the name suggests, sunflower seed flour is made up of sunflower seeds. It is a low-carb, gluten-free, and nut-free substitute for almond flour.
Here’s how you can make it at home:
Prep time – 5 mins
Total time – 2 days
Servings – Makes 2 cups of sunflower seed flour
- 2 cups sunflower seeds
- Water to soak
- 1 tbsp salt
- Add 1 tbsp of salt to a deep dish and fill it with water.
- Soak the sunflower seeds in that water for 12 to 14 hours.
- Strain the seeds and dry them over a paper towel.
- Lay flat on a sheet pan or baking tray, and leave in the oven on 150 degrees, to dehydrate for 12 to 24 hours or until crispy.
- Finely grind these dehydrated sunflower seeds in a coffee grinder.
- Sunflower seed flour is ready to be used.
Health Benefits of Sunflower Seed Flour:
- Sunflower seeds are rich in minerals such as Selenium, vitamin B6 and folate that aid to a better reproductive system in females, which leads to ease in PMS (premenstrual symptoms), neural defects in the fetus, etc
- Good fats, along with vitamin B3 present in sunflower seed flour, helps fight the risk of cardiovascular diseases and buildup of bad cholesterol.
- Sunflower flour is also rich in protein, which is the building block of our body.
Why Replace Almond Flour with Sunflower Seed Flour?
When you are looking for an almond meal substitute that is free of common allergens such as nuts and gluten, there is no better substitute than sunflower seed flour.
The only downside is it is a little more expensive than almond flour and its other substitutes.
Also, it is not as readily available, and making it at home is a lengthier process when compared to other nut-based flours.
Read about Sun Flower Seed Oil
Did you know that coconut flour is a fruit and not a nut, as its name wrongly suggests?
Coconut flour is made by drying and grinding the sweet flesh of the coconut fruit. The resultant flour is sweet-tasting, dense, and rich in dietary benefits.
It makes the right gluten-free and nut-free almond flour substitute that is also low in carbs—making it a popular choice amongst carb-watchers.
Health Benefits of Coconut Flour:
- Coconut flour is a rich source of MCTs (medium-chain triglycerides), which are known for aiding in weight loss, better immunity, and good brain and heart health. (5)
- It is rich in dietary fibers, which helps in better absorption and digestion of food, keeping track of the gut health.
- It helps maintain the blood sugar levels in the body, making it a healthier choice of flour for people with diabetes.
Is Coconut Flour a Good Substitute for Almond Flour?
Yes, coconut flour can be substituted for almond flour quite amazingly.
Although it is a little dense in consistency and requires more liquid agents, especially when baking.
It is easily available at most stores, but it can be a little pricey.
Read about Coconut Sugar
Chickpea flour is known by a few too many names, including – garbanzo bean flour, gram flour, and besan.
It has recently gained popularity in America for its benefits and wide array of usages.
It has moderate amounts of carbs, hence can be used moderately in a low carb diet.
Although it’s not the right choice for those, who are on a strict keto diet.
Health Benefits of Chickpea Flour:
- Rich in nutrient Folate, which is known for benefiting pregnant women the most. Studies show this particular nutrient prevents neural defects in newborns. (7)
- It is rich in fiber, which helps in better digestion and also keeps the stomach full for longer, providing short bursts of energy for a relatively long time.
- Compared to other gluten-rich flour, chickpea flour has a lower GI, which makes it a healthier choice of flour for diabetics.
Can Chickpea Flour Replace Almond Flour?
Despite being less dense than almond flour, chickpea flour makes a good alternative for almond flour when used for making tortillas, wraps, crusts, and flatbreads.
Although gluten-free, Chickpea flour works almost like other gluten-rich flours such as all-purpose flour; hence little goes a long way when substituting for almond flour.
If you are looking for almond flour substitute and have no requirements such as low-carb or gluten-free, then nothing would work better for you than wheat flour.
Wheat flour is a gluten-rich flour that is made by grinding the wheat husk.
Wheat flour is hard to substitute flour, but although mild, it is similar in taste to almond flour and has good nutrients, compared to other gluten-rich flours.
Health Benefits of Wheat Flour:
- High fiber content is the first and foremost thing that makes wheat flour nutritious and healthy for the gut. Helping fight ailments as big as colon cancer. (6)
- It is rich in essential minerals such as Selenium, folate, phosphorus, Copper, and Manganese.
- This gluten-rich flour is rich in protein content that makes it an essential part of any diet.
Can We Substitute Almond Flour with Wheat Flour?
If you are substituting almond flour in recipes for the crust, flatbreads, bread, or even cake, wheat flour will work well.
But not in recipes such as cookies or for crumb coating purposes.
Apart from that, wheat flour is readily available at all stores.
Can You Use Coconut Flour in Place of Almond Flour?
Yes, coconut flour can be easily used in place of almond flour when making flatbread, tortilla, or wraps.
However, when used to make cakes and other baked goods, more liquid and binding agents should be added for a perfect turnout.
Can I Replace Almond Flour with Rice Flour?
Yes, almond flour can be replaced with rice flour when making tortillas, wraps, flatbreads, as it works amazingly in such recipes.
However, rice flour is not the right choice for making baked goods, such as bread and cakes.
How to Substitute Almond Flour for Regular/all-purpose Flour?
Substitute 1 cup of almond flour for every 1 cup of regular flour. You might want to add a pinch of rising agent for each cup of almond flour used, to compensate for the denseness of almond flour.
How to Substitute Almond and Coconut flour for all-purpose flour?
Substitute 1 cup almond flour + 1 pinch of baking powder for 1 cup of all-purpose flour.
Substitute ¼ cup coconut flour + 1 egg for 1 cup of all-purpose flour.
How to Substitute Almond Flour for White Flour
The ratio for substituting almond flour for white flour is 1:1. However, almond flour is a little dry and dense. Hence it requires added binding agents such as eggs or milk.
However, recipes where no liquid agents are required, a pinch of baking powder should do the trick.
How to Substitute Almond Flour for Wheat Flour?
For yeasty goodness, such as pizzas, bread and dinner rolls use:
⅓ cup of almond flour to replace every 1 cup of wheat flour.
For yeast-free goodies, such as scones, muffins, cakes, cookies, and biscuits use:
¼ cup of almond flour to replace every 1 cup of wheat flour.
Please note that there will be a slight difference in how the product looks, as it may spread or rise less than wheat flour, but none the less it will taste absolutely delicious and stay fresh for long!
Well, because almond flour adds a bit of richness to the goods, with mild hints of sweetness, while the high-fat content is the secret behind what keeps the goods moist and fresh for long.
Depending on your need, almond flour can quite easily and, in most cases, affordably, without any added work or hassle, can be substituted with various other flours.
- Gluten-free and/or nut-free options include – sunflower seed flour and coconut flour.
- Keto-friendly (high fat and low carb content) options include – macadamia flour and cashew flour.
- Gluten-rich flours include – wheat flour.
If there is an ingredient you have failed to find a substitute for, comment below or email us at firstname.lastname@example.org we will find it for you!
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