Gluten Free Flour Substitutions to Make Life Easy

Gluten Free Flour Substitutions to Make Life Easy

Sep 27, 2023Tori Sajovec, RD, LD

Celiac disease is an autoimmune disease triggered by consuming gluten, a protein found in wheat, rye and barley products. Note that although oats are naturally gluten-free, you do want to ensure that they are not processed in a gluten-containing facility and are certified gluten-free flour substitutions.

Why Substitute with Gluten Free Flour?

Studies show that even a crumb that is 1,700th of a 1-ounce piece of bread (traditional size slice) is enough to cause damage to the intestinal track of someone with celiac disease. It’s hard to even picture what one piece of bread divided into 1,700 pieces would look like, yet one of those pieces is enough to be dangerous for people with this condition. A diagnosis means a person must be diligent to find food products that are free from wheat, rye, barley, and oats, that have not been processed in a facility with exposure to those grains.

While individuals with celiac disease need to avoid the items above, their bodies still need the nutrients that most people get from these grains. Protein, iron and fiber are just a few of those nutrients that can be more challenging to get when a person needs to eat gluten-free.

Gluten Free Flour Alternatives

Finding flour alternatives can be an overwhelming part of navigating this condition for those who have it. Below are four gluten free flour substitutions that can help make life easier for you, your friends and family. Keep in mind, “flour” just means it is a ground-up version of whatever food product it comes from; for example, almond flour is made from ground-up almonds.

Gluten Free Almond Flour

Per ¼ cup, this choice offers 6 grams of protein, 3 grams of fiber and 10% daily value for iron. It’s a great alternative for baking! See the recipe below. Many of the Simple Mills box mixes are gluten-free and almond flour-based, if you’d rather not make it from scratch.

Gluten Free Chickpea Flour

For every ¼ cup, you’ll find 5 grams of protein, 2 grams of fiber and 5% daily value for iron. This is also known as “Garbanzo Bean Flour.” You might consider using this as a “breading” alternative for chicken tenders.

Gluten Free Black Bean Flour

You’ll get 8 grams of protein, 5 grams of fiber and 10% daily value for iron in each ¼ cup serving. It can be used as a base for black bean soup, a base for a dip, included in veggie burgers, or utilized in baking.

Gluten Free Brown Rice Flour

Each ¼ cup offers 3 gram of protein, 2 grams of fiber and 4% daily value for iron. This is an option for breads, breakfast options such as pancakes, or baked goods. Many types of gluten-free all-purpose flours are brown and white rice-based, such as King Arthur’s gluten-free all-purpose flour, which measures cup-for-cup with other types of flour.


Incorporating Gluten Free Flour Substitutions Into Your Diet

Whether you are looking for flour options related to celiac disease, gluten-intolerance, or are just interested in trying something new, I hope these bring you joy and inspiration to match the joyful part of baking and cooking in your kitchen! 

These Keto Garlic Knots meet multiple dietary lifestyles, including gluten-free. Use our Full Circle Market almond flour as your typical flour substitute to help bind everything together.

Keto Garlic Knots

Serves 12

All you need:

2 cup Hy-Vee shredded mozzarella cheese

2 oz. Hy-Vee cream cheese, softened

2 cup  Full Circle Market almond flour

2 Hy-Vee large eggs, lightly beaten

1 tsp Hy-Vee baking soda

2 tbsp Hy-Vee unsalted butter, melted

2 tbsp bottled minced garlic

1 tsp Hy-Vee grated Parmesan cheese

½ tsp finely chopped fresh thyme

¼ tsp Himalania fine pink salt

All you do:

  1. Combine mozzarella cheese and cream cheese in a medium microwave-safe bowl. Microwave on HIGH at 30-second intervals until melted, stirring each time. Let cool slightly. Stir in almond flour, eggs and baking soda using a wooden spoon. Cover; chill 30 minutes
  2. Preheat oven to 350 degrees. Line a baking sheet with parchment paper; set aside.
  3. Roll ¼ cup dough into a 6-inch-long rope to form each knot. Tie dough into a loose knot tucking in ends; place on prepared baking sheet. Repeat with remaining dough, placing knots 2 inches apart. Bake for 12 to 16 minutes or until golden brown.
  4. Stir together melted butter, garlic, Parmesan cheese, thyme and salt in a small bowl. Generously brush over hot baked knots. Serve warm.

Have you been diagnosed with celiac disease, and have no idea where to start? Maybe you are supporting a family member or friend. It can be confusing and very overwhelming. Check in with our Hy-Vee dietitians, as we can support you! From scheduling an individual consultation to virtually walking through the grocery store, we can help you find all of your gluten-free needs. Visit our Hy-Vee Dietitian website to read more.

*The blog articles, recipes and recommendations found on this site are not intended as medical advice and should not replace consulting with your medical provider. Please consult a medical professional for individual advice. 

About the Registered Dietitian      

Tori Sajovec RD, LD, received her Bachelor of Science degree in dietetics with a minor in English from Iowa State University. From there, her passions took her to New Orleans, Louisiana, where she completed her 10-month dietetic internship program through Tulane University School of Public Health and Tropical Medicine. As her knowledge of food and nutrition grew, so did her desire to educate customers and clients on their overall well-being. Her goal as a dietitian is to make health and wellness an insightful and enjoyable lifestyle for all.

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