Beyond Wheat: My Go-To Flours for Gluten-Free (and Delicious) Recipes
Last year, while on vacation in Sedona, Arizona, my husband and I stumbled upon a delightful little pizza place. Since my husband is mildly gluten-intolerant, we asked if they had a gluten-free crust option. They didn’t, but the owner, a friendly Italian gentleman, came out to chat with us. He explained that the flour he used was imported from Italy, and due to Italy’s unique wheat varieties and farming practices, people with gluten sensitivities often tolerate it well. Intrigued, we decided to give the pizza a try—and it was absolutely delicious! My husband felt great afterward, and we even went back for another meal later in our trip.
Ever since then, I’ve been using Italian “00” flour for my desserts, and it’s been a game-changer. We both get to enjoy fresh fruit tarts and other healthy treats without any issues.
If you’re looking to avoid gluten for health reasons, the wide variety of flour substitutes can feel overwhelming! From buckwheat flour to almond flour, rice flour, cassava flour, and many more, the choices can be dizzying.
But don’t worry! I’ve got some handy tips to help you navigate the world of gluten-free flours. Here are my top five go-to gluten-free flours:
Buckwheat Flour: Despite having “wheat” in its name, buckwheat is completely gluten-free! It has a nice nutty flavor, which can be toned down by blending it with other flours. It’s fantastic for making crepes, pancakes, breads, and muffins.
Almond Flour: This is one of my personal favorites! Almond flour is low-carb, packed with nutrients, and perfect for pie crusts, muffins, cakes, and even coating chicken and fish—just be sure you’re not allergic to tree nuts.
Rice Flour: A staple in many Asian dishes, rice flour is used for rice noodles, dumplings, spring rolls, and mochi. It has a neutral taste and works great as a thickener for soups, sauces, and gravies. It can be a bit gritty on its own, so blending it with another gluten-free flour is usually a good idea for baking.
Cassava Flour: Cassava flour is a fantastic choice if you’re looking for something gluten-free and grain-free. Made from the whole cassava root, it has a starchy, slightly nutty flavor and a smooth texture. I love blending it with other flours for baking or using it as a breadcrumb alternative.
Chickpea Flour: I’m a big fan of chickpea flour (also known as garbanzo bean flour)! It’s loaded with protein and fiber, making it a nutritious option. It’s quite dense, so I recommend mixing it with lighter gluten-free flours. It’s a key ingredient in Indian savory dishes like pakoras and falafel, and it’s also great as a binding agent or egg substitute in veggie burgers and frittatas.
So, dive in and experiment with these wheat flour alternatives to find what you enjoy the most. Gluten-free flours each have their unique qualities, so using a single type might not always give you the best results. Try blending a few different gluten-free flours together—like a mix of rice flour, almond flour, and tapioca flour—to get the right texture and flavor.
Final Tip: Gluten-free flours lack the elasticity of wheat flour, so you might need some extra help to get your baked goods to hold together. Adding binding agents like psyllium husk can give your recipes the structure and chewiness they need.
Good luck and enjoy your alternative flour cooking adventures!
