In this guide, I’m covering all things coconut flour. This gluten-free and grain-free flour alternative is a great option for many bakers and cooks to keep handy in the pantry. Learn what coconut flour is, how to use it, coconut flour nutrition, and be sure to stay tuned for some tried-and-true recipes.
Jump to: ℹ️ Overview | 🥥 Nutritional Benefits | 📦 How To Store | 🍞 How To Use | 👩🍳 What To Make With It
What Is Coconut Flour?
Coconut flour is a popular alternative to wheat flour, particularly among those following gluten-free or low-carb diets. Made from dried and ground coconut meat, it is processed into a fine powder that can be used in place of wheat flour in various recipes.
Unsurprisingly, coconut flour does have a coconut flavour. While this taste tends to be mild and can blend well with other flavours, it may not be preferred by everyone.
Coconut flour has a completely different nutritional profile from wheat flour, which significantly affects how it behaves in recipes. Unlike wheat flour, which is primarily composed of starch and protein, coconut flour is rich in fat. This high-fat content alters its interaction with wet ingredients and changes the texture and consistency of baked goods quite dramatically.
Although coconut flour is versatile, it is arguably less so than other starchy gluten-free flour like rice flour or oat flour. Its unique properties require specific adjustments in recipes to achieve the desired results.
Nutritional Benefits Of Coconut Flour
- High Fibre: Coconut flour is very high in fiber, which can aid in digestion and promote satiety, keeping you fuller for longer.
- Low Carb: Due to its high fibre content, the net carbs (total carbs minus fibre) are relatively low, making it suitable for low-carb and keto diets in addition to blood sugar management.
- Gluten-Free: It is naturally gluten-free, making it a good option for those with celiac disease, gluten intolerance, and elimination diets.
Coconut flour’s nutrient profile can vary slightly depending on the brand and how it is processed, but the above breakdown provides a general idea of what you can expect. Make sure to check the nutrition label on the specific brand you are using for the most accurate information. This is particularly important regarding gluten-free products for those with celiac disease. Some brands process coconut flour in factories that also process wheat products.
Coconut Flour Nutrition
Here’s a nutrition breakdown for a serving of coconut flour (2 tablespoons or 14 grams):
Macros:
- Calories: 60
- Protein: 2 grams
- Total Fat: 2 grams
- Saturated Fat: 1.5 grams
- Carbohydrates: 9 grams
- Fibre: 5 grams
Vitamins and Minerals:
- Iron: 1-2 mg (6-12% DV)
- Potassium: 100 mg (2% DV)
How To Store Coconut Flour
For short-term storage, keep it in a cool, dry place in an airtight container. For long-term storage, store in an airtight container in the fridge or freezer. Coconut flour is best used within six months when stored in the pantry or refrigerator, and around one year when stored in the freezer. Check for odour or discolouration when determining freshness if you’ve had some lying around for a while.
How To Use Coconut Flour
Coconut flour is fibrous and absorbs liquid much more rapidly than wheat flour and other gluten/grain-free flour alternatives. As a result, it cannot be used in a 1:1 ratio and is often featured in recipes as a component of a flour blend. Its composition often leads to rather dense baked goods. I’ve found that it works better in recipes for pancakes or cookies than loaves of bread, for example.
A general rule of thumb is to use about 1/4 to 1/3 cup of coconut flour for every cup of wheat flour, and you’ll need to increase the amount of liquid and eggs in your recipe to maintain the proper texture and consistency.
Ratio:
- Replace 1 cup of wheat flour with 1/4 to 1/3 cup of coconut flour.
- Increase the liquid by the same amount you reduced the flour.
- Add an extra egg for every 1/4 cup of coconut flour used.
Results may vary, but this is a good place to start if you’re swapping out flour in recipes that don’t specifically use coconut flour. These ratios can be followed with experimentation to replace any starch-based flour product. The best substitute for coconut flour itself would likely be almond meal which boasts a similarly high fat content.
What To Make With Coconut Flour
- Pancakes: Light and fluffy coconut pancakes made by combining coconut flour with eggs, milk, a touch of sweetener, and baking powder. These are a delicious, low-carb breakfast option, and one of the easiest ways to use coconut flour.
- Muffins: Mix coconut flour with eggs, coconut oil, sweetener, and your favourite add-ins like blueberries or chocolate chips for moist and fluffy muffins.
- Coconut Flour Bread: Perfect for freezing and sandwich prep, this dense, slightly sweet bread made by blending coconut flour with eggs, a bit of honey or maple syrup, and baking powder is perfect for those on a gluten-free or paleo diet.
- Cookies: For soft and chewy cookies, all you need is a blend of coconut flour, butter, eggs, and a low-carb sweetener.
- Brownies: Coconut flour makes excellent brownies. Mix with cocoa powder, eggs, and a sweetener. Rich, fudgy, and low-carb! Plus, chocolate and coconut are a match made in heaven.
- Coconut Flour Tortillas: Coconut flour makes for super soft and sturdy tortillas made with a mixture of coconut flour, eggs, water, and a pinch of salt.
- Pizza Crust: Whip up a gluten-free pizza crust made from coconut flour, eggs, cheese, and herbs. Top with your favourite pizza toppings for a low-carb alternative to traditional pizza dough.
- Thicken Soups, Sauces, & Stews: Coconut flour is absorbent which makes it a great substitution for arrowroot or corn starch for thickening broth or crafting slurries. As you can expect, coconut flour may add to the flavour too, so be aware of that.
Using coconut flour requires some experimentation to get the texture and flavour just right, but with these guidelines and ideas, you can create delicious and healthy dishes tailored to your dietary needs.
Check out our roundup of Coconut Flour Recipes here.
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