9 Healthy Almond Flour Substitutes

Almond flour is swiftly growing popular among various food communities. It is gluten-free, keto-friendly, and very healthy. Personally, I’ve become a big fan of almond flour too. So, I use it in almost all recipes that call for any kind of flour. However, my friend is allergic to almonds. So when I invited her over to my place, I knew I had to replace almond flour with something else. 

A good thing about this flour is that it’s easy to substitute, and you have many options to choose from. Yet, for those who don’t know much about almond flour, let’s make you more familiar with this unique ingredient before jumping straight into substitutes for almond flour. 

Almond Flour Substitutes

 

What is Almond Flour?

Almond flour is made by crushing blanched almonds. It has a nutty flavor. Almond flour is very similar to other flours in texture. However, do not confuse it with an almond meal.

Nutritional Value Per Serving (100 g)
Carbohydrates 5.6 g
Fat 14.2 g
Protein 6.1 g

Almond Flour vs. Almond Meal

People often mix the two. But an almond meal is the powdered form of husked almonds. It is coarser than almond flour. And not a suitable alternative to almond flour in baking.

 

Almond flour vs. All-Purpose Flour

Almond flour is gluten and wheat-free. However, all-purpose flour contains gluten. Therefore, vegans and people who eat halal opt for other options. And almond flour is one of the best alternatives.

 

Almond Flour Recipes

Here are some of the most popular almond flour recipes that people love to use it in. 

  • Almond Thumbprint Cookies
  • Almond Flour Chocolate Chip Cookies
  • Almond Flour Bagels
  • Chocolate Mug Cake

 

9 Healthy Almond Flour Substitutes

Almond flour is an enticing option for many. But not everyone can enjoy its numerous benefits—for example, people with a tight budget or nut allergy. Therefore, one should be aware of other viable options too. Some of the best almond substitutes are:

1. Wheat Flour

Wheat flour is made from whole grain. It is rich in carbohydrates. But low in fats. Thus, it is not the best option for people following a keto or paleo diet. However, if your diet preference allows, it is a great almond flour replacement.

Nutritional Value Per Serving (100 g)
Carbohydrates 72.57 g
Fat 1.87 g
Protein 13.70 g

Wheat flour is not gluten-free. So if you follow a gluten-free diet, it is not the best option. Although it is a healthier option than white flour. Because it does not cause a rise in blood glucose levels. The sugar in wheat flour is absorbed more slowly. Therefore, it is the best option for people trying to control their weight.

Nut-free

Gluten-free

Wheat free

Wheat Flour- Almond Flour Substitutes

 

2. Pumpkin Seed Meal

Pumpkin seed meal is made from ground pumpkin seeds. It is rich in amino acids, therefore, it is a perfect source of proteins. In addition, the pumpkin seed meal has a naturally subtle flavor. Thus, it is bound to add a versatile flavor to your dish. You can use pumpkin seed meal to substitute almond flour in almost all recipes, including bakery items, yogurts, and healthy desserts.

Nutritional Value Per Serving (100 g)
Carbohydrates 12 g
Fat 51.8 g
Protein 26 g

Pumpkin seed meal is the best substitute for almond flour for nut allergies. It has a sweet and savory taste. You may use it as a thickener in a variety of recipes. Or in salads to add flavor.

✅ Nut-free

✅ Wheat free

Gluten-free

Pumpkin Seed Meal - Almond Flour Substitutes

 

3. Flaxseeds

Flax seeds are considered a superseed. Ground flax seeds are a fantastic substitute for almond flour in specific recipes. In addition, it is very nutritious. You’ll find flax seeds are rich in omega-3 fatty acids and vitamin B1. Flaxseed flour is generally known as flax meal or linseed. You can also use flax seeds powder as a sub for eggs in vegan recipes.

Nutritional Value Per Serving (100 g)
Carbohydrates 28.88 g
Fat 42 g
Protein 18.29 g

Besides, flax seeds work best in recipes like pancakes and waffles. You can grind them a little more until they have a fine texture and use it for cakes and bread. Flax seeds are low in carbohydrates. Therefore, it is perfect for keto diets.

✅ Nut-free (however, beware of cross-contamination)

✅ Gluten-free

Flaxseeds - Almond Flour Substitutes

 

4. Oat Flour

Oat flour is lighter than almond flour. Its lightness makes dough light and fluffy and doesn’t hinder the rising process. As a result, It is a good almond flour alternative for baking. You can make oat flour at home by grating rolled oats. You can do it in a food processor, grinder, or with a mortar and pestle.

Nutritional Value Per Serving (100 g)
Carbohydrates 66.3 g
Fat 6.9 g
Protein 16.9 g

Oat flour is rich in carbohydrates. However, it’s a meager source of fats and calories. Oat flour is very beneficial for our health. It contains beta-glucan, which lessens the risk of diabetes and cholesterol. Moreover, it is also rich in antioxidants and has anti-inflammatory properties. 

Although oat flour is gluten-free, it can be spoiled during production. Therefore, if you have gluten intolerance, do not buy oat flour. Unless it’s specifically labeled gluten-free.

✅ Wheat free

❌ Gluten-free

✅ Nut-free

Oat Flour - Almond Flour Substitutes

 

5. Hazelnut Flour

You can also substitute ground hazelnuts for hazelnut flour. It has a mellow buttery taste. However, since it’s not very fine, you should only use it as a replacement in crumble texture recipes. Or recipes that don’t require a distinct shape.

Nutritional Value Per Serving (100 g)
Carbohydrates 4.7 g
Fat 17 g
Protein 4.2 g

But if you want to enjoy its nutty flavor in cakes and pastries. You can blend it with different flours. For example, I’d suggest using half a cup of hazelnut flour, the same amount of cassava flour, for 1 cup of almond flour. You can also use wheat flour instead of cassava flour. 

 A special proposal, please make sweet pie crusts and cookies with hazelnut flour! Moreover, Nutella fans can also make Nutella at home. Hazelnut flour is paleo-friendly.

✅ Gluten-free

✅Grain-free

❌ Nut-free

Hazelnut Flour - Almond Flour Substitutes

 

6. All-Purpose Flour

All-purpose flour is another popular option you can always try. It is cheap to buy and readily available. Moreover, it is a good binder. Hence, you would need to use less binding agents like eggs. All-purpose flour is a good almond flour substitute for baking. However, you’ll need to use it in scantier amounts than almond flour. For example, for every cup of almond flour, you only need ¾ cup of all-purpose flour. But, if you are on keto or a paleo diet or want some gluten-free and nut-free alternative, this flour isn’t for you. 

❌ Gluten-free

❌ Wheat free

❌ Nut-free

Nutritional Value Per Serving (100 g)
Carbohydrates 76 g
Fat 1 g
Protein 10 g

All-Purpose Flour - Almond Flour Substitutes

 

7. Coconut Flour

Coconut flour is another excellent option you can utilize. It is the outcome of coconut milk production. Since coconut flour is made by grinding desiccated coconuts, it can dry your recipe. Therefore, you should always add an extra egg or two depending upon its quantity for moisture. At the same time, coconut milk is good on its own too. But, I’d urge you to use it along with some other flour. Preferably a whole grain flour.

Nutritional Value Per Serving (100 g)
Carbohydrates 53 g
Fat 17 g
Protein 18 g

A 50/50 blend of coconut flour with cassava flour is perfect. Coconut flour has a fruity taste. It is rich in carbohydrates, sugar, and sodium more so than almond flour. 

✅ Gluten-free

✅ Grain-free

✅ Nut-free (safe for people even with a tree nut allergy)

 

Coconut Flour - Almond Flour Substitutes

 

8. Sunflower Seed Flour

Sunflower seed flour is made by grinding sunflower seeds into fine powder. It has a deep, nutty flavor and a fine texture. As a result, it is ideal for recipes like cakes and cookies. You can substitute sunflower seed flour with all-purpose flour for a cup-for-cup metric. However, if you want to use it instead of almond flour, ¾ cup of sunflower seed flour is enough for 1 cup of almond flour.

Nutritional Value Per Serving (100 g)
Carbohydrates 15 g
Fat 50 g
Protein 19 g

Sunflower Seed flour is suitable for people following keto and paleo diets. In addition, it is rich in essential nutrients, such as magnesium, vitamin E, and calcium. Moreover, sunflower seed flour is also a great source of healthy fats and protein. Its numerous benefits include antioxidant, anti-inflammatory, antihypertensive, and antimicrobial properties.

Since the seeds contain chlorophyll, consider adding a portion of cream of tartar. This ingredient will prevent your food from turning green.

✅ Gluten-free

✅ Grain-free

✅ Nut-free

Sunflower Seed Flour - Almond Flour Substitutes

 

9. Cassava Flour

Cassava flour is a plant-based flour. It is made from a highly fibrous root. Therefore, this flour is starchy and bland to taste. But, cassava flour is a superb binder. As a result, it’s the perfect alternative for many flours.

Nutritional Value Per Serving (100 g)
Carbohydrates 38 g
Fat 0.3 g
Protein 1.4 g

Cassava flour has a similar texture to wheat flour. This almond flour substitute ratio is 1:1 for wheat flour and ¾:1 for almond flour. It is an excellent substitute for all sorts of baking. Moreover, you can also use it in stews and soups as a thickening agent.

✅ Gluten-free

✅ Grain-free

✅ Nut-free

Cassava Flour - Almond Flour Substitutes

 

Frequently Asked Questions

Which is better for keto coconut flour or almond flour?
Although, bakers use them together. Almond flour has lower carb content and high-fat content than coconut flour. Thus, it is a better option for people adhering to a ketogenic diet.
Does almond flour go bad?
Almond flour does get rancid very quickly. However, if you store it correctly, and by this I mean in an airtight jar and fridge or freezer, It’ll out-last its expiry date.
Is baking with almond flour the same as regular flour?
Almond flour is moister than most wheat flour. And it doesn’t bind well either. Hence, be ready to make some changes to handle the wet batter. First, use the original 1:1 replacement and add extra almond flour until the dough reaches the desired firmness.
How healthy is almond flour?
Very! It has ample health benefits because of its nutritional content. It is rich in: ● Proteins ● Vitamin E ● Manganese
Can I substitute almond flour for all-purpose flour in macarons?
Yes! It is already an ingredient in the recipe. So you can use it to replace all-purpose flour wholly. However, Almond flour is not a suitable binder. So you’ll need an extra egg. Conversely, if you don’t wish to use it, you can always try other substitutes for almond flour in macarons.
Does almond flour burn easily?
Yes! Almond flour burns more quickly than wheat flour. Therefore, it would be best to cover the top of your cake with aluminum foil to stop it from burning.

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