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!
Joy
I don't see Almond flour listed. Is that a 1:1 ratio?
ReplyHi Rachel, The ratio you'd use for almond flour substitutions is on the chart under Nuts. Kate - Joyous Health Team
Hi! Saludos desde Costa Rica! I just started reading your blog, and can't stop! Thank you :) Pura Vida!
ReplyAs 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!
ReplyHi Elizabeth, Theoretically, you'd do 1 c of regular flour and 3 tbsp oat if you were doing a half-and-half swap, according to this chart. However, this chart is meant to serve as a guideline only. We can't guarantee that every swap will work with every recipe, since it's impossible to foresee every baking scenario. Kate - Joyous Health Team
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!
ReplyOops, I meant gluten-free flour*
ReplyHi Keytra, Some gluten-free flour blends have xanthan gum already in them, others don't. If they don't, you'll want to add xanthan gum as indicated on the xanthan gum package instructions. The quantity of xanthan gum used actually changes depending on the type of recipe you're making, rather than the type of flour. Kate - Joyous Health Team
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
ReplyHi 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.
ReplyHey Terri! I'd suggest trying spelt flour for best results but if it needs to be gluten free, try millet or quinoa flour. Good luck! Heather- Joyous Health team
On the flour substitute chart which flours are gluten free?
ReplyHi Emma. They are all gluten free except: Barley, Rye, Oats (unless certified gluten free), Rye, Spelt, Teff. Happy Baking! Heather- Joyous Health Team
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.
ReplyHi Joyous Health Team, When using ground flax seed, what would the conversion be? Thank you, Darlene
ReplyHey Darlene! Ground flax seed actually wouldn't work since it's not a flour. You're welcome to use any of the flour alternatives in the substitution chart though! :) Rachel - Joyous Health Team
Thank you so much for the flour conversion chart.
ReplyHey Dinca! We're so happy to hear you were able to make use of it :) Rachel - Joyous Health Team
How about Cassava flour??
ReplyHey Carrie! It looks like we'll need to add that one to the list soon. Cassava has only recently become more popular but it is a great gluten-free flour to use. It can typically be used 1:1 to whole wheat flour :) Rachel - Joyous Health Team
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.
ReplyHey Sara, There are varying opinions on this across the board like you said, however we have been following this conversion chart and have recommended it to many people as well and have not had any complaints so you're welcome to follow it if you wish :) Rachel - Joyous Health Team
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!
ReplyHey Diane, Yup that should be fine :) Enjoy! Rachel - Joyous Health Team
How do I see the convertion of coconut flour from normal flour
ReplyHey Marinda,
Once you download the PDF, you will be able to find that information in there :) (i.e. 1 cup of white flour = 3 tbsp coconut flour) Rachel - Joyous Health Team
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
ReplyHave you tried coconut, almond, quinoa, brown rice, tigernut, cassava flour? All those are great GF oat flour subs some will have slightly different ratios for substituting than others but it really depends on your recipe too.
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
ReplyHi Wenda,
Any swap you make from a recipe that originally calls for white flour will not be foolproof. It's always a bit of trial and error if you're going to use a gluten-free flour, like the ones you've mentioned. Of those flours, brown rice flour would be the closest in texture but it still can yield a different result. If you don't have a lot of time to experiment, you may be better off getting the right flour for your recipe.
What about banana flour
ReplyI'm not sure as I haven't personally baked with banana flour before so I'm not sure of the texture. What is it similar to?
How would i substitute 1 3/4 cups of almond flour to oat flour please?
ReplyI would go with about 1 1/4 oat flour but depending on the recipe you may still need to tweak it a bit. Good luck and let me know how it goes! :)
Thank you. What if i were to sub the almond flour for coconut flour?
ReplyThat's a different beast :) Coconut flour is a really tough flour to make subs with unless you have become super familiar with using it and can just tell when you've got the right texture. If you have a recipe you're thinking of, I can take a look and give you a suggestion.
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
ReplyAre you asking about these cookies? https://www.joyoushealth.com/20783-blog-chewy-chocolate-chip-tahini-cookies-with-video The reason I ask is that because there are no eggs in this recipe it may be tough to get everything to stick really well. You'd have better luck swapping to almond flour if you use an egg. Hope that helps!
Thankyou so much for the helpful chart!
ReplyYou're welcome!
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!
ReplyYes, that would be a good ratio. I haven't done it myself but knowing both flours pretty well I would consider it a 1:1 ratio. Good luck!
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?
ReplyIt's likely a 1:1 to ratio.
I am confused concerning the conversion in the chart: so when I look at the row which has almond flour listed, do I need to use all the other ones listed with the "nuts" flour or just use the 1/4 c. measure per cup of white flour.
ReplyAre you trying to convert from almond flour to white flour or white flour to almond flour?
White flour to almond
ReplyYes, but just keep in mind that you will have to alter other ingredients to make it work.
I have one to one gluten free flour and I have a recipe for a keto biscuits that call for almond flour can I exchange the one-to-one gluten free flour for the almond flour
ReplyHello! I am very confused 😐 The chart states that 1/4 cup of almond flour equals 1 cup of white flour. The recipe listed below is for 18 cookies and it calls for 2-1/2 cups of almond flour!! Please help to unscramble my brain!! Thank you 😊 Basic Keto Shortbread Cookies 2 1/2 cups Blanched almond flour 6 tbsp Butter (softened; can use coconut oil for dairy-free, but flavor and texture will be different) * 1/2 cup Erythritol (or other granular sweetener of choice)**
ReplyThe chart isn't foolproof. So if it doesn't seem right for your recipe calculations then it probably it may not be accurate. The recipe with almond flour sounds really yummy though! I would stick with the almond flour!
Hi, so if a recipe calls for 1/3 of a cup of coconut flour then according to your chart and oat flour I would need 1/3 of a cup of oat flour. Correct? From what I understood coconut flour absorbs more moisture so I thought it would be different.
ReplyIt looks like you've downloaded an older version of this chart. Here's the correct version: https://shopjoyoushealth.com/flour-substitution-chart/ Sorry for the confusion!