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Are you gluten-free or experimenting with alternative flours? In this post you’ll find that most of these flours are gluten-free, but keep in mind that there are a few flours that contain gluten.
Feel free to download my flour substitution chart for free, along with a few other helpful charts by signing up for my weekly newsletter.
ALMOND FLOUR
- Gluten-Free
- Grain-Free
- Low Carb
- Keto
- Paleo
- Whole30
SUBSTITUTION MEASUREMENTS
1 cup whole wheat/white flour = 1/4 cup almond flour.
AMARANTH FLOUR
- Gluten-Free
- Whole Grain
- Nut-Free
SUBSTITUTION MEASUREMENTS
1 cup whole wheat/white flour = 1/4 cup amaranth.
Purchase organic amaranth flour here.
ARROWROOT STARCH/FLOUR
- Gluten-Free
- Grain-Free
- Nut-Free
- Paleo
- Whole30
SUBSTITUTION MEASUREMENTS
Arrowroot starch can be used as a 1:1 replacement for cornstarch in most recipes.
Purchase organic arrowroot starch here.
BARLEY FLOUR
- **Contains Gluten
- Whole Grain
- Nut-Free
SUBSTITUTION MEASUREMENTS
1 cup whole wheat/white flour = 1/2 cup barley flour.
Purchase organic barley flour here.
BUCKWHEAT FLOUR
- Gluten-Free
- Whole Grain
- Nut-Free
SUBSTITUTION MEASUREMENTS
1 cup whole wheat/white flour = 3 tbsp buckwheat flour
Purchase organic buckwheat flour here.
CASSAVA FLOUR
- Gluten-Free
- Grain-Free
- Nut-Free
- Whole30
- Paleo
- 1:1 ratio
1 cup whole wheat/white flour = 1 cup cassava flour
Purchase organic cassava flour here.
COCONUT FLOUR
- Gluten-Free
- Grain-Free
- Whole30
- Low Carb
- Paleo
- Keto
1 cup whole wheat/white flour = 3 tbsp coconut flour
Purchase organic coconut flour here.
CORN FLOUR
*NOT Corn Meal
- Gluten-Free
- Whole Grain
- Nut-Free
1 cup whole wheat/white flour = 1/4 cup corn flour
Purchase organic corn flour here.
CORNMEAL
- Gluten-Free
- Whole Grain
- Nut-Free
1 cup whole wheat/white flour = 3 tbsp cornmeal
Purchase organic cornmeal here.
EINKORN FLOUR
Nature’s original wheat.
- **Contains Gluten
- Whole Grain
- Nut-Free
- Lower gluten content than modern wheat
- 1:1 ratio
1 cup whole wheat/white flour = 1 cup einkorn flour
Purchase organic einkorn flour here.
GARBANZO BEAN (CHICKPEA) FLOUR
- Gluten-Free
- Grain-Free
- Nut-Free
1 cup whole wheat/white flour = 3 tbsp chickpea flour
Purchase organic chickpea flour here.
HAZELNUT FLOUR
- Gluten-Free
- Grain-Free
- Whole30
- Paleo
- Keto
- Low Carb
1 cup whole wheat/white flour = 1/4 cup hazelnut flour
KAMUT FLOUR
- **Contains Gluten
- Whole Grain
- Nut-Free
- 1:1 ratio
1 cup whole wheat/white flour = 1 cup kamut flour
Purchase organic kamut flour here.
MILLET FLOUR
- Gluten-free
- Whole Grain
- Nut-Free
1 cup whole wheat/white flour = 1/3 millet flour
Purchase organic millet flour here.
OAT FLOUR
- Gluten-free
- Whole Grain
- Nut-Free
1 cup whole wheat/white flour = 3 tbsp oat flour
Purchase organic oat flour here.
POTATO FLOUR
- Gluten-Free
- Grain-Free
- Nut-Free
1 cup whole wheat/white flour = 3 tbsp potato flour
POTATO STARCH
- Gluten-Free
- Grain-Free
- Nut-Free
1 cup whole wheat/white flour = 3 tbsp potato starch
Purchase organic potato starch here.
QUINOA FLOUR
- Gluten-Free
- Whole-Grain
- Nut-Free
1 cup whole wheat/white flour = 1/4 cup quinoa flour
Purchase organic quinoa flour here.
RICE FLOUR
- Gluten-Free
- Whole-Grain
- Nut-Free
1 cup whole wheat/white flour = 1/3 cup rice flour
Purchase organic brown rice flour here.
RYE FLOUR
- **Contains Gluten
- Whole-Grain
- Nut-Free
1 cup whole wheat/white flour = 1 cup rye flour
Purchase organic rye flour here.
SORGHUM FLOUR
- Gluten-Free
- Whole-Grain
- Nut-Free
1 cup whole wheat/white flour = 1/4 cup sorghum flour
Purchase organic sorghum flour here.
SPELT FLOUR
- **Contains Gluten
- Whole-Grain
- Nut-Free
1 cup whole wheat/white flour = 1 cup spelt flour
Purchase organic spelt flour here.
TEFF FLOUR
- Gluten-Free
- Whole-Grain
- Nut-Free
1 cup whole wheat/white flour = 3 tbsp teff flour
Click here to download a high quality PDF of the flour substitution chart. Simply enter your email and you can instantly download the PDF’s and print if desired. I hope this helps your flour substitution needs! 🙂