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Flour Substitution Chart

—  found in  Well-being  —

Nearly every day I get an email, facebook or instagram comment asking me about flour substitutions. This is totally awesome because this means you’re making healthier subs for white or wheat flours and choosing more nutrient-dense, less food sensitivity provoking flours!

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My favourite healthy substitute is coconut flour. I know many people have a love/hate relationship with this flour because it certainly has a personality. It absorbs a massive amount of liquid which is why you require so little of it in any given recipe. So I tell you this because while this chart is pretty darn accurate, always remember if you are modifying an original recipe it will be an experiment.

Just keep in mind you may need to make other adjustments to a recipe, especially with the gluten-free flours to get them to rise.

I’ve had a gazillion experiments in my own joyous kitchen so if you are looking for recipes that are already tested, then check out the recipes section of joyous health and my book Joyous Health.

Joyous health to you!


Rachel   •   January 13, 2015

I don't see Almond flour listed. Is that a 1:1 ratio?

Kate McDonald Walker   •   January 13, 2015

Maria Menendez   •   January 19, 2015

Hi! Saludos desde Costa Rica! I just started reading your blog, and can't stop! Thank you :) Pura Vida!


Elizabeth   •   May 16, 2015

As an example, oat flour is 3T. If a recipe calls for 2 c flour and I wanted to do half/half, would I do 1 c flour and 3 T oat flour... or 1 c flour + 13 T flour and 3 T oat flour? I've seen other conversion charts where this was what they did; limiting the grain to 3T just seems so little!

Kate McDonald Walker   •   May 18, 2015

Keytra   •   December 20, 2015

Hi there, I was curious if I were to swap out regular flour for gluten flour would it just be the same straight across? Or would I ned to add some other type of ingredient like xanthan gum? Thank you!


Keytra   •   December 20, 2015

Oops, I meant gluten-free flour*

Kate McDonald Walker   •   December 21, 2015

Marie   •   October 20, 2016

Aaaah I wish I had this handy chart last weekend when I made pumpkin chocolate chip cookies.... Wanted to substitute coconut flour (called for 3 cups white flour...). note to self - it's clearly not a one:one replacement. LOVE this handy chart thank you - and LOVE your food...!! Marie


Terri Clark-Kveton   •   October 26, 2016

Hi again, Joy! Thanks for the info but I am wondering which one of these substitutes makes the best gravy, as in doing a proper roux. I hate what cornstarch does to a gravy, it just is NOT right. Thanks.

Heather Allen   •   October 26, 2016

Emma Moss   •   October 28, 2016

On the flour substitute chart which flours are gluten free?

Heather Allen   •   October 28, 2016

Nancy willard   •   November 10, 2016

I used to use Pollyanna and white whole wheat flour, instead of white flour successfully. Was at an Amish store and bought the pollyanna flour. Now it seems like my baked goods are too dense and heavy with Pollyanna flour.


DARLENE   •   January 29, 2017

Hi Joyous Health Team, When using ground flax seed, what would the conversion be? Thank you, Darlene

Rachel   •   February 3, 2017

Dinca   •   February 15, 2017

Thank you so much for the flour conversion chart.

Rachel   •   February 16, 2017

Carrie   •   June 17, 2017

How about Cassava flour??

Rachel Molenda   •   June 19, 2017

Sara   •   November 21, 2017

The 3 TBS of oat flour I think is inaccurate. Most conversion charts have it 1:1. I have been doing that for a long time and it has been very accurate. I was looking at your chart regarding conversion of Almond flour and most conversion charts have you at a ratio of 1:1.25. So... maybe I am just reading the chart wrong? And the amount you have on the chart is one cup the amount on the chart? And there should be the additional information of when you change to 'X' flour you also need to add 'Y(set)' of ingredients. Like with Coconut flour adding additional eggs... I think there is still a number of digressions with regard to conversion charts across the board.

Rachel Molenda   •   November 22, 2017

Diane J.   •   December 1, 2017

I am trying to convert our ‘family recipe’ mini meat loaves to keto; as mush as possible. Can I substitute almond or coconut flour for the whole oats? Or do you another suggestion. Thank you!

Rachel Molenda   •   December 1, 2017

marinda   •   December 7, 2017

How do I see the convertion of coconut flour from normal flour

Rachel Molenda   •   December 7, 2017

Skye goold   •   June 15, 2018

All the vegan gf recipes have oat flours or dried fruit which are out for us so looking for a gluten free sub for oat flour

Joy McCarthy   •   June 16, 2018

Wenda Howard   •   June 21, 2018

I dont have enough white flour to make my friut cakes. Ps yes its summer but I am going to a family reunion so I promised I do have oat almond garbanzo bean tefft brown rice flours so which could I substitute. Need answer quick thx

Joy McCarthy   •   June 21, 2018

Cindy   •   July 2, 2018

What about banana flour

Joy McCarthy   •   July 2, 2018

Kelly   •   January 30, 2019

How would i substitute 1 3/4 cups of almond flour to oat flour please?

Joy McCarthy   •   February 2, 2019

Kelly Barwise   •   February 2, 2019

Thank you. What if i were to sub the almond flour for coconut flour?

Joy McCarthy   •   February 2, 2019

Lynn Goldenberg Bernstein   •   March 1, 2019

Looking to substitute Quaker oatmeal (not instant- regular) for 1 cup almond almond flour in cc cookies made with tahini. Proportion? Can use reg or whole wheat flour too- would prefer to keep that % low. Thanks

Joy McCarthy   •   March 2, 2019

Valerie Lindenskov   •   March 12, 2019

Thankyou so much for the helpful chart!

Joy McCarthy   •   March 12, 2019

Diana   •   March 25, 2019

Hi! I'm so glad I found this chart! I wanted to ask if I were to convert from spelt flour to oat flour. Is it 1:1? Thank you!

Joy McCarthy   •   March 25, 2019

Deb   •   April 30, 2019

My muffin recipe calls for 1 1/2 cups white flour , I would like to use oat flour instead. How much oat flour do I use to replace 1 1/2 cups white flour?

Joy McCarthy   •   April 30, 2019

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