Oats have become a pantry staple in many households in the United States and across the world, used to make oatmeal, granola, cookies, overnight oats, and so much more! 

Whether oats are gluten-free or not depends on a few factors. Pure oats are naturally gluten-free although these can also become unsafe to consume if in contact with gluten-containing foods and ingredients. 

Why is this important to know? Those with extreme gluten sensitivities or celiac disease are at high risk of life-threatening symptoms if gluten is present in any foods or ingredients. 

This article sets the record straight to answer a burning question within the gluten-free community: Are oats gluten-free? Is oat flour gluten-free? To answer this, I will go in-depth about a variety of oats available and how to navigate potential cross-contamination by knowing which brands are safest to purchase from. 

Make your own oat flour from home or purchase a certified gluten-free oat flour from the grocery store.  

According to FDA, certified gluten-free products must contain less than 20 ppm of gluten (parts per million). 

If in doubt, read up on the websites of brands to understand how they store their oats and only purchase from those who are certified gluten-free, especially if you or a loved one are celiac patients. 

Never assume that a boxed breakfast cereal is gluten-free merely because it contains oats. Check the list of ingredients on the packaging. Even colorants and food additives can contain gluten or trigger allergies. 

For example, if you make oat breakfast cookies and the recipe calls for all-purpose flour or wheat flour, use certified gluten-free flour instead, such as Bob's Red Mill or Schar. These small recipe adaptations will help you stay clear of unnecessary health complications from the presence of gluten. 

If you suspect that you have a wheat allergy or gluten intolerance, be sure to contact a health professional who can administer a blood test to determine whether you have a celiac autoimmune disorder or gluten sensitivity. 

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The post Are Oats and Oat Flour Gluten Free? appeared first on The Yummy Bowl.

Today, we'll look at the different types of gluten-free flour and when to use them.

Why Are There Different Types of Flour for Gluten-Free Baking?

There are different types of flour for gluten-free baking because different flours have different properties, and flavors and perform differently in various recipes. For example, some flours are lighter and more neutral, while others are denser and have a stronger flavor.

Gluten-free flours are quite different from regular flour, as they don't have the thickening aspect, emulsifiers, and stabilizers that prevent ingredients from separating.

However, most big-brand gluten-free flour blends do have some sort of thickening agent already built in their recipes.

The texture, moisture content, and protein levels of each flour can also affect the final product. Using the right gluten-free flour can help ensure that baked goods have the right texture, flavor, and structure.

That is why in baking we combine different gluten-free flours together to get the best results, very rare these flours listed here below are used alone in a baking recipe. Except for almond and oat flour - these flours make great pancakes without any difficult additions. 

Some flours, such as almond flour, are naturally gluten-free, while others, like rice flour, are made from gluten-free grains.

By using a combination of different gluten-free flours in a recipe, you can achieve the desired taste and texture while avoiding gluten.

Types of Gluten-Free Flour

Here you'll find some popular gluten-free flours that can be found in most households when you are gluten-free.

Each and every one of them has different properties and produces very different results. Read on!

Almond Flour

Almond flour is made from ground almonds and has a nutty flavor. It is one of the most popular gluten-free flours is packed with nutrients, and is high in protein and healthy fats.

Almond flour is ideal for baked goods meant to be dense and moist, such as cakes and muffins, and especially recipes that require a dense pie crust. It has a specific taste - ultra nutty and with a moist texture as it is made purely from almonds.

It can also be used as an alternative to breadcrumbs for coating meat, fish, and veggies (zucchini fries and cauliflower bites) or as a thickener in sauces and soups.

When using almond flour, it is important to note that it absorbs more liquid than wheat flour, so the wet ingredients will need to be adjusted.

Almond flour is one of the most popular nut flours used but don't be limited and try alternatives like hazelnut, pecan, macadamia, and cashew flours.

Just like with almond flour, making them homemade is cheaper than buying them.

Is Almond Flour And Almond Meal The Same?

They are basically the same thing! The difference is that almond meal is typically made from raw (unpeeled) almonds, and almond flour is made from blanched (peeled) almonds.

Compared to almond meal, almond flour has a finer texture and lighter color.

They both can be used interchangeably in recipes that call for almond flour or meal but the texture will slightly be different.

Almond meal will result in a little more grainy consistency whereas almond flour will yield smoother results. These peanut cookies will taste great with both.

You can use both brown rice and white rice flour, they are very similar with brown rice tasting more nutty and with higher nutritional value.

One of my favorite ways to use it is to thicken the sauces and curries. Thanks to its moist texture this flour is fantastic for pancakes, waffles, and crepes.

Sorghum flour can be used in various baked goods, including bread, muffins, and cookies. It is also a great thickener for sauces and soups.

Corn flour is great for making tortillas, tamales, and cornbread and can also be used as a coating for fried foods (try this crispy tofu).

However, just remember that with any recipe you'll have to tweak the moisture content as chickpea flour is highly absorbent and has a sticky texture.

Coconut flour is ideal for baked goods meant to be dense and moist, such as cakes.

However, you have to be careful with measuring, as this flour is highly absorbent and porous. The flour itself is slightly gritty so it is always best idea to sift it before use.

I usually use it in combination with other flour or flours. 

This flour has become popular replacing wheat flour in many recipes but I don't recommend using it a 1:1 ratio as this flour is denser and more absorbent than other GF flours.

You'll get pretty great results this way but never the same as using special equipment (grain mill), which is totally fine too.

Oat flour has no distinct oat flavor adding chewier and crumblier texture to baked goods.

Oat flour is great for recipes like brownies, cookies, and cakes because it will add perfect moisture and chewiness to your recipe.

Amaranth Flour

Amaranth flour, despite not being a true cereal grain, is a gluten-free and highly nutritious flour derived from the seeds of the amaranth plant.

Its culinary versatility often leads it to be categorized alongside traditional grains.

Amaranth flour has a distinct nutty and earthy taste profile and sometimes can be quite strong.

From my experience, particularly in baking, it is best to start with small amounts and replace the rest with almond flour and something lighter like tapioca or arrowroot flour.

You can also use amaranth flour as a thickener for soups and stews.

Quinoa Flour 

Quinoa flour is a gluten-free flour made from ground quinoa seeds. It has been cultivated for thousands of years.

Quinoa, often hailed as a superfood, is a grain-like seed known for its exceptional nutritional value.

Quinoa flour has a mildly nutty and earthly grassy flavor, which can be great to balance off some sweetness from other ingredients.

When used in baking, it provides a slightly denser texture compared to all-purpose wheat flour.

On its own, it can taste slightly bitter, so it is best if you combine it with other flours such as oat, rice, or tapioca flours.

But here's the kicker – for some baked goods, you might want to bring in a binding agent or mix it up with other gluten-free flours to nail that perfect outcome.

For instance, chickpea flour offers a nutty, earthy taste, while black bean flour has a heartier flavor.

It's commonly used to thicken soups and stews and can create denser textures in baking when combined with other gluten-free flours.

Tapioca Flour (Starch)

Tapioca flour, also known as tapioca starch, is derived from cassava plant roots, from the starchy pulp to be exact, and not the whole root like the cassava flour.

Cassava is a crucial source of carbohydrates in many parts of the world.

Thanks to its light texture and neutral flavor, it works great as a thickener for gravies, puddings, sauces, stews, as well as baked goods.

It is mostly flavorless and adds some chewy and elastic texture to a recipe. It is smooth and light and can be easily combined with other starch-like flours and gluten-free flours.

Arrowroot Flour (Starch)

Arrowroot flour, also called arrowroot powder, is a fine, flavorless starch derived from tropical plants like Maranta arundinacea.

It's prized for its unique ability to create smooth, glossy textures in sauces and gravies without causing cloudiness.

Arrowroot flour is virtually flavorless and odorless, which makes it versatile for various culinary applications.

It is known for its capacity to create a smooth, glossy texture in sauces, gravies, and other liquid-based dishes. 

Bleached Versus Unbleached Flour: What’s the Difference?

Bleached and unbleached flour differ in the processing and the resulting color, texture, and taste.

Bleached flour is treated with chemical agents such as benzoyl peroxide, chlorine dioxide, or oxygen to lighten its color and improve its texture.

This process also weakens the gluten, making it ideal for delicate baked goods like cakes, pastries, and pie crusts.

Unbleached flour, on the other hand, is not treated with any chemicals. It is simply made from flour that has not gone through the aging process, which naturally lightens the color.

Unbleached flour has a slightly stronger gluten structure, making it a good choice for bread baking.

Ultimately, the difference between bleached and unbleached flour is in their processing, with bleached flour being chemically treated and unbleached flour being naturally aged.

Gluten-Free Flour Blends: What Is It and When Is It Used?

Gluten-free flour blends are mixtures of gluten-free flours, starches, and other ingredients used as a substitute for wheat flour in gluten-free cooking and baking.

Since gluten is a protein found in wheat, barley, and rye, people with celiac disease or gluten intolerance need to avoid these grains and use alternative flours instead.

Examples of gluten-free flours include rice flour, corn flour, chickpea flour, almond flour, and coconut flour.

Gluten-free flour blends are created by combining different gluten-free flours to achieve a texture and flavor similar to wheat flour.

This can improve the taste and texture of gluten-free baked goods, as well as make them more nutritious.

It is important to note that not all gluten-free flour blends are created equal, and the composition of each blend can vary greatly.

Some blends are specifically designed for certain baked goods, such as cakes, bread, or pasta, while others are more versatile and can be used for various recipes.

It's best to follow the manufacturer's recommendations and recipe suggestions when using these blends, or make your own gluten-free flour blend at home.

These are just a few examples of the many brands of gluten-free flour available.

It is important to check the ingredient list and certification labels to ensure that the product is truly gluten-free and meets your specific dietary needs.

With these tips and tricks, you can successfully bake delicious gluten-free treats that are every bit as good as their wheat flour counterparts.

Gluten-Free Flour Conversions

When converting from wheat flour to gluten-free flour, it's important to remember that gluten-free flours can behave differently than wheat flour.

Here is an example conversion of 1 cup of wheat flour to gluten-free flour:

1 cup wheat flour = ¾ to ⅞ cup gluten-free flour blend + 1 teaspoon xanthan gum (or as recommended by the manufacturer) + adjust liquid as needed.

It's important to note that every gluten-free flour blend is different and may behave differently in recipes.

Gluten-Free Baking Recipes

For an all-purpose gluten-free flour you can try my simple recipe that uses just 4 ingredients.

Are Gluten-Free Flours Considered Healthy?

The answer to this question depends on the specific gluten-free flour and the individual's dietary needs and health goals.

Some gluten-free flours can be highly processed and contain added sugars, which can be detrimental to overall health if consumed in excess.

On the other hand, some gluten-free flours, such as almond flour and coconut flour, are made from whole food sources and are rich in healthy fats, fiber, and other nutrients.

It's important to consider the nutrient content and ingredients in gluten-free flour when determining its level of healthfulness.

As with any food, I think it's best to consume gluten-free flour in moderation as part of a balanced diet that includes a variety of nutrient-dense foods. 

It's also a good idea to choose gluten-free flours that are minimally processed and made from whole food sources, such as nuts, seeds, and whole grains.

Additionally, checking food labels and ingredient lists can help you make informed choices about the gluten-free flour you consume.

Recap

Using gluten-free flour in cooking and baking is a great option for people with celiac disease or gluten intolerance, as well as those following a gluten-free diet for personal health reasons.

However, it's important to remember that gluten-free flours can behave differently than wheat flour and may require adjustments in recipes, such as adding binding agents, reducing liquid, and using a blend of different gluten-free flours. 

With some practice and patience, it's possible to create delicious and satisfying baked goods using gluten-free flour.

Whether you are following a gluten-free diet or simply want to explore alternative flours, there are plenty of resources available to help you achieve success in the kitchen.

FAQs

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Note: Nutrition information is estimated and varies based on products used.

Full Nutrition Disclaimer can be found here.

The post Different Types of Gluten-Free Flours and When To Use Them appeared first on The Yummy Bowl.

Nowadays it is easy to use different flours because we've got some options! Not only this creates an array of unique recipe possibilities but it also helps you to get a ton of nutrients from different plants.

Here we will share the best alternatives for almond flour and how to use them.

Before we dive into the almond flour substitutes available to you, it’s worth understanding the popularity of almond flour.

Substitutes For Almond Flour

• Cashew Flour
• Pecan Flour
• Macadamia Nut Flour
• Hazelnut Flour
• Gluten-Free Flour Blend
• Sunflower Seed Flour
• Pumpkin Seed Meal
• Flaxseed Flour (Flaxseed Meal)
• Cassava Flour
• Oat Flour
• Plantain Flour
• Coconut Flour
• Wheat Flour
• Rice Flour
• Soy Flour

To understand what are these flours and how to use them, read on or use our table of contents below to jump to the relevant section.

Almond Flour Recipes

Almonds

Almonds, also known as sweet almonds or Prunus, are highly favored nuts due to their rich supply of vital nutrients.

Packed with fatty acids, lipids, amino acids, proteins, carbohydrates, vitamins, and minerals, they contribute significantly to a wholesome diet.

These versatile nuts are not only high in fat but can also be transformed into delightful almond meal, almond flour, almond milk, and almond butter.

What is Almond Flour?

Almond flour, despite being referred to as "flour," is essentially ground almonds processed into a fine powder. However, it possesses a distinctive consistency that sets it apart from regular flours.

As a result, a 1:1 substitution in most recipes may not yield the desired results, and where the addition of binding agents like tapioca starch, coconut flour, or eggs are needed to achieve the right texture and structure.

We love making perfectly moist cakes, quick breads with almond flour, or using almond flour as a healthy gluten free ''breading'' option for roasting veggies such as cauliflower wings and zucchini fries.

Perfect For Keto

Nonetheless, almond flour is an excellent alternative to grain flour, particularly for those following ketogenic diets due to its high-fat content.

However, it should be consumed in moderation for this diet as it is high in net carbs. It is often combined with coconut flour to enhance its low-carb appeal.

Almond Flour vs. Almond Meal

Almond flour and almond meal differ in their production methods and ingredient composition.

Almond meal consists of almonds ground with their skins intact, while almond flour is made from blanched almonds, meaning the skins have been removed prior to grinding.

Despite this distinction, both can often be used interchangeably in baking and savory recipes producing very similar results.

What Does Almond Flour Taste Like?

Almond flour tastes nutty, slightly sweet, and creamy. For savory recipes, you won't feel the almond flavor that much but if used as the main ingredient in baking it gives the sweet nutty aroma and flavor to any decadent dessert.

Overall, the flavor of almond flour isn’t overpowering, but will vastly depend on a particular recipe.

What Flour Is Closest To Almond Flour?

We recommend using other nut-based flours as your first option. They are the closest alternative to almond flour.

You can often use a 1:1 ratio as a substitute for almond flour. 

Some of these substitutes may vary in strength of flavor and in texture, so it’s always a good idea to experiment first. 

We will go into more detail about each replacement below.

Which Almond Flour Substitute Tastes Best?

In terms of flavor, nut flours are still the winners. They are suitable for baking and have a great texture similar to almond flour.

But if you have a nut allergy then cassava, sunflower seed flour, and in some cases coconut flour can be one of the best alternatives to almond flour.

However, recipe adjustments are almost always needed if you are using almond flour alternatives.

About Almond Flour Substitutes

In this section, we'll deep dive into different nut-free options, gluten-free, seed flours, and other possible substitutions for almond flour. Read on!

Nut Flours

Swap almond flour with other nut flours like cashew, macadamia, or walnut. If needed, you can easily grind unflavored, unsalted nuts in a food processor.

Plus, nuts provide essential minerals, vitamins, and fiber, and research suggests they may protect against cardiovascular disease.

These nut flours have similar textures and fats to almond flour, making them easy substitutes.

In most cases, you can substitute these ''flours'' with a 1:1 ratio for almond flour. However, depending on the recipe you may need to make slight adjustments.

1. Cashew Flour

If you prefer nut flour with a lighter flavor, go for cashew flour. Cashews have a milder taste and absorb flavors well. It's an excellent option for gluten-free baking that still gives your treats a classic wheat flour taste.

Use cashew flour as a 1:1 replacement for almond flour in a recipe.

2. Pecan Flour

Pecans offer a rich, smooth taste that is perfect for baking and cooking. If you can get your hands on pecan flour, it might work even better than almond flour in some recipes.

Pecan flour is also excellent for binding and thickening, making it a great addition to desserts and creamy sauces.

You can replace almond flour with pecan flour on a 1:1 basis.

3. Macadamia Nut Flour

Macadamia nut flour delivers a distinct and delightful flavor for macadamia nut enthusiasts. With its higher fat and lower carb content, macadamia nut flour is a great fit for paleo or keto-friendly baking.

Use it as a direct 1:1 substitution for almond flour in any recipe.

4. Hazelnut Flour

Hazelnut flour, made similarly to almond flour, has a lighter texture and doesn't bind as well.

Its crumbly texture is perfect for gluten-free pie crusts, scones, and certain cookies, serving as an excellent alternative to almond flour. Swap hazelnut flour equally for almond flour in these recipes.

Good to know: Hazelnut flour lacks the necessary structure for dense cakes and some baked goods. To address this, it is often used with another type of flour for better results.

5. Gluten Free Flours

While almond flour is a type of gluten-free flour, not all gluten-free flour blends can be used as a 1:1 substitution for almond flour.

As almond flour doesn't have binding agents needed in baking, a good quality gluten-free flour does usually have either xanthan gum, guar gum or similar included. This will depend on the specific brand and other ingredients in their recipes. And if it doesn't, you can always add xanthan gum to your recipes.

From our experience, when substituting almond flour (in some recipes) with gluten-free flour, remember the 1:2 ratio rule. So, if the recipe needs 2 cups of almond flour, use around 1 cup of gluten-free flour blend.

Keep in mind that you might need to do some testing as different brands have varying consistencies in their gluten-free flour blends.

Gluten-Free Flour Vs Almond Flour

These flours are quite different in many ways. Here's a short comparison of both:

Gluten-free flour

• Typically a blend of gluten-free grains.
• The texture is designed to mimic regular flour.
• Usually higher in carbs and lower in fat.
• Has a neutral flavor.
• Already includes binding properties.

Almond Flour

• Purely ground almonds.
• Texture is usually coarser than other flour.
• Lower in carbs and higher in fat.
• Slightly nutty and sweet flavor.
• Requires a binding agent/ingredient to be added to the recipe.

How To Make Gluten Free Flour

It's easy, and you just need 4 ingredients and 5 minutes.

Follow our recipe for all-purpose gluten-free flour that can be used in both sweet and savory recipes.

If you don't want to make your own, we like to use Schar (it's widely available in the EU but less in the US) or more popular in the states Bob's Red Mill.

Nut Free Substitutions

If you prefer a nut-free option, many seeds can provide a similar taste and texture to almond flour and are readily available.

These substitutions work well in any recipe that calls for almond flour.

6. Sunflower Seed Flour

Sunflower seed flour is a gluten-free option crafted by grinding sunflower seeds into a fine powder. Sunflower seed flour is relatively easy to find in stores or online.

Since it's free from nuts, it's an excellent choice for individuals with nut allergies, as well as those adhering to paleo and keto diets.

Sunflower seed flour is a popular alternative to almond flour since it has a similar texture. It can be used in recipes like cakes, muffins, and cookies.

Good to know: To avoid any green coloration from the chlorophyll in the seeds, some suggest adding cream of tartar to the recipe.

Some adjustments are surely needed, as sunflower seed flour can be more absorbent than almond flour, which could affect the overall texture of the final product. 

7. Pumpkin Seed Meal

Its coarse flour-like texture delivers a delightful nutty taste without actual nuts. It’s not widely available and it is best to order it online.

Swap pumpkin seed meal for an almond meal in a 1:1 ratio.

8. Flaxseed Flour

Flaxseed flour offers a unique flavor and texture, adding a nutty and slightly earthy taste to baked goods. Flaxseed is rich in fiber, omega-3 fatty acids, and various nutrients, making it a nutritious choice.

📋 Flaxseed flour, flaxseed meal, linseed meal, milled or ground flaxseed are essentially the same product.

To use flaxseed flour in recipes, you can typically replace almond flour with an equal amount. However, due to its high fiber content and absorption properties, you may need to adjust the liquids in the recipe to achieve the desired consistency.

Flaxseed flour works well in various baked goods, such as muffins, bread, and cookies. It can also serve as a binding agent in eggless or vegan recipes.

9. Cassava Flour

Cassava flour is another popular substitute for almond flour due to its being gluten-free and nut-free. Cassava flour has a fine and powdery texture similar to almond flour, making it easy to use as a 1:1 replacement in many recipes.

It can be used in various baked goods such as cookies, muffins, pancakes, and bread. Thanks to its neutral taste it's also suitable for breading meats or vegetables, creating a crispy and gluten-free coating. 

10. Oat Flour

Oat flour has a lighter texture than almond flour, adding a delightful nutty taste to baked goods while keeping them fluffy. However, it has more carbs and fewer calories and fat than almond flour.

You can get oat flour either from a store or by finely grinding rolled oats using a food processor or blender.

Although oats are naturally gluten-free, cross-contamination during manufacturing can introduce gluten. So, if you're gluten intolerant, opt for oats explicitly labeled as gluten-free.

11. Plantain Flour

Plantain flour is an excellent substitute for almond flour for several reasons. Its starchier texture is perfect for achieving a denser consistency in baked goods.

Beyond baking, plantain flour can also be used to thicken sauces and soups, adding to its versatility. Moreover, it is seed-free, making it suitable for those with seed allergies.

Lastly, its unique flavor can bring a delightful twist to your recipes. Overall, plantain flour offers a tasty and practical alternative to almond flour in a variety of dishes.

12. Coconut Flour

Coconut flour has a unique, slightly sweet flavor and a fine texture, which adds a delightful taste to baked goods. It is highly absorbent, so it's essential to use it in combination with additional liquids in recipes.

When using coconut flour in recipes, mix it with gluten-free flours like tapioca or rice flour for better texture and binding.

You can try a 50:50 mix of coconut and tapioca flour, and consider adding extra eggs or liquid for the right texture when substituting for almond flour.

Which is Healthier Almond or Coconut Flour?

In short, both almond and coconut flours have their health benefits. Almond flour is rich in healthy fats and nutrients like vitamin E and magnesium, while coconut flour is lower in carbohydrates and contains MCTs.

In terms of our nutrition, coconut flour is slightly healthier than almond flour. Read more on almond flour vs coconut flour.

They are both gluten-free, but almond flour might not be suitable for those with nut allergies. Choose based on your dietary preferences and needs.

13. Wheat Flour

Wheat flour and all-purpose flour have higher carbohydrate content and are devoid of fat when compared to almond flour. As a result, individuals following a paleo or keto diet might find wheat flour unsuitable due to its macronutrient profile.

If you're looking for steady energy and weight management, whole wheat flour's the way to go. It's got slower sugar absorption than refined white flour.

When swapping wheat flour for almond flour in recipes, you might need to tweak some other ingredients to make it work.

Can I Use Regular All Purpose Flour As An Almond Flour Substitute?

Yes, all-purpose flour is more affordable, has a neutral flavor, and works well in a variety of recipes, providing structure and elasticity due to its gluten content.

On the other hand, it lacks the nutty flavor that almond flour has. But an easy trick is to add almond extract to your baked goods.

14. Rice Flour

Substituting rice flour for almond flour is possible, but it's not a straightforward swap.

While a 1:1 substitution is a starting point, you may need to adjust it depending on the results you want. Keep in mind the flavor, texture, and absorbency differences between the two flours, along with the greater elasticity of rice flour.

Rice flour is excellent for making noodles and works well as a thickener in sauces and soups. It can also be used in baking to achieve softer textures, although it may have a slightly sandy consistency.

For baking with rice flour, opt for the finest grain available to get better results.

15. Soy Flour

Soy flour can be used as a substitute for almond flour, but there are some differences to consider. Soy flour has a more beany flavor compared to the light almond flavor of almond flour.

Texture-wise, soy flour is finer and lighter, while almond flour contains more moisture. This variance in texture can impact the outcome of baked goods.

If you're using soy flour instead of almond flour in a recipe that originally calls for almond flour alone, you may need to increase the amount of liquid to account for soy flour's relative dryness.

Avoid using soy flour in milder-tasting breads and cakes, as the soy flavor might dominate the overall flavor profile.

What Can I Substitute For Almond Flour On Keto?

Coconut flour, sunflower seed flour, pumpkin seed flour, sesame seed flour, or hazelnut flour can be used instead of almond flour when trying to stick to a low-carb diet. 

However, recipe adjustments are needed as some of these substitutes absorb more liquid than almond flour. 

FAQs

Other Cooking Tips and Substitutions

For more tips, head over to our Cooking Tips archives.

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The post Almond Flour Substitutes (15 Best Alternatives Explained) appeared first on The Yummy Bowl.

Oatmeal is undoubtedly a favorite breakfast option in many households in the United States and worldwide! It’s delicious and nutritious and it keeps you feeling fuller for longer. Oats are inherently free of gluten. However, when they're not labeled as gluten-free, there's a potential risk of cross-contamination with other products that do contain gluten.

The good news is that today’s post is dedicated to providing you with the best gluten-free grain alternatives to traditional oatmeal so that you can still enjoy this breakfast food without any concerns.

7 Substitutes For Oatmeal

It may take some time to find good quality certified gluten-free oats, that follow all the standards and taste great. Sometimes it is easier to choose another grain that is similar to oats.

Luckily, there are plenty of delicious gluten-free diet alternatives to try without any worry. Read on!

1. Amaranth

This ancient grain has a strong flavor and is higher in protein than other whole grains, including quinoa! The intensity of flavor can be subdued by combining it with bananas, fresh fruit, peanut butter, almond milk, and maple syrup. 

To prepare your amaranth, use a 3:1 ratio of water to grain. Boil the water with a pinch of salt in a pot and add the amaranth. Reduce the heat and simmer for 25 minutes. 

2. Teff

Teff is another grain that makes a great porridge substitute. It has a nutty flavor, tasting similar to chestnut or hazelnut. It’s loaded with calcium and iron, and can easily be turned into a sweet breakfast treat by adding ingredients such as chocolate chips and cinnamon. 

To prepare your teff, use a 3:1 ratio of water to grain. Boil the water with the teff. Reduce the heat and simmer for 20 minutes, covered. 

3. Buckwheat

Buckwheat has an earthy flavor that’s packed with antioxidants and magnesium, and makes a great alternative to pure oats. This grain can also help to keep your blood levels in check.

To prepare your whole-grain buckwheat, use a 1.5:1 ratio of water to grain. You’ll first need to clear any debris from the grain and then toast the groats in a dry pan for 10 minutes on medium-high heat.

Once toasted, boil the water in a pot and add the buckwheat. Reduce the heat and simmer for 10 minutes, covered. 

4. Chia Seed

Chia seed is a great choice for healthy puddings, due to its glutinous texture, but is also great when combined with other grains. It’s loaded with protein and fiber.

To prepare your chia seed, use a 2.5:1 ratio of water to seeds. Combine butter, salt, and water in a saucepan and bring to a boil. Add the chia seeds and boil for about 12 minutes. Ingredients, such as honey and cinnamon, can be added as well. 

5. Quinoa

Quinoa is another popular seed loaded with protein. Its crunchy texture is similar to rice. 

To prepare quinoa, use a 2:1 ratio of water to seeds. First, rinse the quinoa and then combine it in a pot with water and a pinch of salt. Bring to a boil, reduce heat, and then simmer for 20 minutes. 

6. Millet

Millet is a good choice since it can be cooked to be mushy like oatmeal. It’s high in magnesium and phosphorus.

To prepare millet, use a 4:1 ratio of water to grain. Presoak the millet (optional) and drain. Add the drained millet to a pot with water and a pinch of salt. Bring to a boil, then reduce heat and simmer for 20 minutes.

7. Brown rice

Last, but not least, is trusty brown rice! Brown rice is a good source of fiber and pairs well with banana, coconut, raisins, and cinnamon. 

To prepare brown rice, use a 2.5:1 ratio of water to rice. Rinse the rice and drain. Add the rice to water and salt in a pot and bring to a boil. Reduce the heat and simmer for 45 minutes.

Best Types of Oat Substitutes In Gluten-free Baking

Some of the best oat substitutes include using other grain flakes: quinoa flakes, coconut flakes, buckwheat, coconut flour, and brown rice flakes. All of these will help create a chewy texture in baked treats.

Popular Oat Free Baking Recipes

Is Oatmeal The Same As Porridge Oats?

While oatmeal is considered to be porridge, not all porridge is oatmeal. These terms are often used interchangeably and shouldn't be overlooked, especially when it comes to catering for gluten intolerance.

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The post 7 Easy Gluten Free Oatmeal Alternatives appeared first on The Yummy Bowl.

Peanut butter has become a pantry staple for many households in the United States and around the world too! It’s perfect as a spread, topping, sauce, dressing, or as an ingredient for savory and sweet dishes. 

With the rise of gluten sensitivity, many people are starting to ask whether peanut butter products contain potential gluten-containing ingredients. Let's find out, read on!

When it comes to selecting the best type of peanut butter for gluten sensitivities, choosing a brand with fewer ingredients is often a sure way to eliminate issues. Also, making your own homemade peanut butter is an excellent way to be sure about the ingredients.

• Further Reading: Sunflower Butter vs Peanut Butter

Products can only be certified gluten-free if they contain less than 10 ppm (parts per million) of gluten. Those with celiac disease can tolerate up to 10 ppm gluten per day without intestinal damage. 

It’s also a good idea to search for gluten-free brands of peanut butter on company websites and verify this for yourself. These companies have a legal obligation to keep their information up to date and accessible to the public, so don’t rely solely on outdated blog posts that list gluten-free peanut butter brands...

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The post Is Peanut Butter Gluten Free? appeared first on The Yummy Bowl.

In this in-depth guide, you'll learn how almond flour is made, how to use it, how to store it, and valuable gluten-free baking tips and tricks. 

If you like, you can also sift the homemade almond flour with a fine mesh sieve or fine mesh strainer to ensure you’re left with extra fine powder. Any larger pieces of almonds can then be crushed or blitzed before being shifted and added to the rest of the flour. 

If you notice any green, white, or black spots it is an indication of spoilage. If almond flour has gone rancid, you'll be able to smell an unpleasant odor.

Every cup provides 51 grams of fat, 20 grams of protein, 17 grams of carbohydrates, 3 grams of sugar, and 10 grams of fiber.  It’s particularly low in carbs and sugar - perfect for those who wish to reduce their sugar and carbohydrate intake.

Almond flour is finer, lighter, and more subtle in flavor - making it ideal for baking or adding to recipes where you don’t necessarily want the almond flavor to dominate. 

Many use almond meal and almond flour interchangeably. It comes down to personal preference and experience to know what works best in a particular recipe. 

What you choose to use will depend on the texture, color, and flavor you prefer adding to your recipes when using one or the other.

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Note: Nutrition information is estimated and varies based on products used.

Full Nutrition Disclaimer can be found here.

The post How To Make Almond Flour appeared first on The Yummy Bowl.

If you are struggling to find a good gluten free all purpose flour replacement you definitely need to try this blend.

There are many options available out there, both homemade and store bought, but this one is what I’ve chosen so far as my go to gluten free flour blend.

This flour is perfect for cookies, pancakes, crepes, simple cakes. It comes together in 5 minutes and you can use it more than once. So simple!

A quick note here about Xanthan gum. Xanthan gum is widely used in gluten-free baking,  it helps hold things together and provides elasticity to gluten-free baked goods.

It is also important to measure it out properly for your blends, as a little bit less or more of it will result in different recipes.

What ingredients you need for this gluten free flour blend

• 4 cup white rice flour (gluten free)
• ⅔ cup millet flour
• ¾ cup cornstarch
• 2 tablespoon xanthan gum

HOW TO MAKE THIS FLOUR BLEND

Whisk together all the flours and add xanthan gum. You can even mix all the ingredients in a food processor, this way they will be properly combined.

Store in an airtight container, like a jar. 

Enjoy gluten free baking!

If you use this gluten free blend, please leave a comment with your favorite way to use it. Thank you!

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Recipe

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Homemade Gluten Free Flour Blend

An easy, 4-ingredient gluten free flour blend that comes together in 5 minutes and can be used in place of all purpose flour in most recipes.

Course Baking

Cuisine international

Keyword gluten free all purpose flour, gluten free baking, gluten free flour, gluten free flour blend

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 jar

Author Julia | The Yummy Bowl

Ingredients

• 4 cup white rice flour gluten free
• ⅔ cup millet flour
• ¾ cup cornstarch
• 2 tablespoon xanthan gum

Instructions

• Whisk together all the flours and add xanthan gum. You can even mix all the ingredients in a food processor, this way they will be properly combined.
• Store in an airtight container like a jar.
• Enjoy gluten free baking!

The post Homemade Gluten Free Flour Blend appeared first on The Yummy Bowl.