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.

It's a natural type of flour that is gluten-free. It's not overly processed and it's also naturally low in carbohydrates. Simultaneously it's high in fibre and protein.

Coconut flour is a gluten-free flour made solely from coconuts. It's high in fiber and is a good source of protein. Adding it to your diet may promote stable blood sugar, good digestion, and heart health. It may also support a healthy body weight when consumed as part of a nutritious, balanced diet.

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 generally a safe alternative to wheat flour for most people. It has relatively few health risks or side effects. However, the high amount of fiber in coconut flour may cause bloating in some people.

To gain most of its benefits, consume one teaspoon of coconut flour daily. Six health benefits of coconut flour include: Lowers blood sugar levels: Coconut flour is highly associated with lowering the risk of diabetes when compared with other flours.

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? ›

4. Can Help to Lower Bad Cholesterol. With its high fiber content, this flour is also a great choice for boosting heart health. Studies show that coconut flour has the ability to help lower “bad” LDL cholesterol levels and serum triglycerides in people who have raised cholesterol levels.

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 ).

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.

If you look at coconut flour it contains 68.7 grams of carbohydrate per 100 grams. Of that 38.5 grams is dietary fiber, sugar accounts for another 8.7 grams leaving about 17.6 grams of starchy carbs. Comparing this to regular conventional all purpose flour 100 grams contains 76.3 grams of total carbs.

This makes it critical to follow the recipe exactly without making additional substitutions. Dough will often be much thicker than expected when baking with coconut flour. Don't worry too much, just keep going. A quick rule of thumb is to swap about 1/4 to 1/3 cup coconut flour for 1 cup of regular flour.

Substitute coconut flour for all-purpose flour at a 1:4 ratio, and remember to add 1 egg for every ¼ cup coconut flour. Pair it with other alternative flours like almond flour, hazelnut flour, cassava flour and a little tapioca starch for the best flavor and baking properties.

Made from dried, ground coconut meat, coconut flour is a natural byproduct of coconut milk production. Like wheat flour, coconut flour is a white or off-white flour commonly used in baking. Since it doesn't contain gluten, people on gluten-free diets can substitute coconut flour in their recipe for baked goods.

Briefly, the most obvious benefit of coconut is it's high fibre content. Almost half of the people with celiac disease do not get enough fibre. There are 10 grams of fibre per ¼ cup of coconut flour, double the amount of many other gluten free flours.