These Are The 12 Best Gluten-Free Flour Alternatives

Whether you have celiac disease, a gluten intolerance, or you're simply trying to cut back on gluten, flour (and any products made with flour) is probably the first thing you'll nix from your diet.

Fortunately, there are a number of flour options on the market for baking and cooking that don't contain an ounce of gluten. Some even include a number of additional nutrients that you won't find in flour made from wheat.

Chickpea flour is made of dry garbanzo beans. Since it's made from legumes, chickpea flour is high in protein. In fact, registered dietitian Jessica Cording, M.S., R.D., CDN, considers it the highest source of protein compared to the other gluten flour alternatives on this list. 

"It varies between brands," she says, "but you're generally going to get about 6 grams of protein and 6 grams of fiber per serving." The flour alternative is on the denser side, so make sure you have enough moisture in whatever you're cooking to keep it from drying out.  

Almond flour is made from blanched almonds, ground down to a powder or flour-like consistency. According to integrative and functional dietitian Nour Zibdeh, M.S., RDN, almonds are less starchy than other gluten alternatives and contain a higher percentage of monounsaturated fat and protein. This is a good option for people following a low-carb or keto diet.

Amaranth is a grain, similar to quinoa, known for its high nutritional content. Unlike many plant foods, Zibdeh says, "It's a good source of the two amino acids methionine and lysine," which have a variety of health benefits including collagen production and fighting free radicals. 

"It has three times more fiber than wheat and is a good source of plant based-iron, calcium1, and phosphorus2," she adds. "Because it's low in FODMAPs, it's also easier to digest and a good option for people with IBS." 

Despite its name, buckwheat doesn't contain wheat or gluten. It's actually a fruit seed related to rhubarb and sorrel, according to Zibdeh. Buckwheat is considered a complete protein, meaning it contains all essential amino acids. It's also high in magnesium and fiber. 

"Buckwheat contains rutin and quercetin, which are antioxidant flavonoids that help regenerate vitamin C," Zibdeh tells mindbodygreen. "And some studies have even shown that buckwheat lowers total and bad cholesterol and raises good cholesterol3." 

Brown rice flour is made from dry brown rice, ground finely into a powder. Brown rice is high in vitamins and minerals, like magnesium and dietary fibers4.

Similar to brown rice flour, quinoa flour has a mild flavor. It's high in a variety of nutrients5, including protein, potassium, magnesium, calcium, iron, copper, manganese, and zinc. 

If you experience GI discomfort from the saponins in quinoa, keep that in mind when deciding whether or not to use this alternative. "If you're sensitive to cooked quinoa," Cording says, "you might also be sensitive to quinoa flour." 

Arrowroot flour (also called powder or starch) is both gluten-free and paleo-friendly. It's made from the root of a tuber vegetable, similar to cassava or yucca. 

Largeman-Roth tells us, "It has a very silky texture and is a great replacement for cornstarch." 

Tapioca flour is used in a lot of gluten-free recipes as a stabilizing agent. While not very nutrient-dense (low in fiber and protein), research specialist in oncology nutrition L.J. Amaral M.S., R.D., CSO, says "It's also low in fat and sugar and has a great texture for baking." 

The tigernut is not a nut; it's actually a root vegetable, making it a friendly alternative for people with both nut and wheat allergies. High in fiber, monounsaturated fats, phosphorus, and iron, "It's very nutritious and often recommended for people who are on a paleo diet or grain-free diets," Cording says. 

Cassava is another root vegetable. To turn the tuber into flour, it's first dehydrated and then scraped down. One-fourth of a cup of cassava flour contains 110 calories and zero grams of fat. According to Amaral, it's a good substitute for people following paleo, grain-free, and nut-free diets. "It also has a component of resistant starch in it," she says, "which is beneficial for the gut microbes in our GI tract." 

Coconut flour is made from dried coconut meat and is a good gluten-free flour for people seeking a low-carb and low-fat option. A serving size is 2 tablespoons and contains only 2 grams of net carbs and 2 grams of fat.