If you need an almond flour substitute for grain-free cooking, there are plenty of options that will keep your recipe on track, without changing the flavor too much.
Almond Flour Substitute
As per the USDA, almonds are rich in vitamins, minerals, and nutrients. Many people cook with almond flour because it has a slightly sweeter taste than regular wheat flour. Furthermore, the grain-free nature of this flour is quite popular, both for those with gluten intolerance and others cutting their basic carbohydrate intake. Some of the best almond flour substitute options include the following: [1]
- Cassava flour
- Plantain flour
- Coconut flour
- Cricket flour
- Sunflower seeds
- Peanuts
Let us discuss them in detail below.
Coconut Flour
A very popular choice as an almond flour substitute is coconut flour since it has a similar sweetness and consistency. However, it is important to know that coconut flour tends to absorb much more liquid than almond flour, so depending on the recipe you are preparing, take that into consideration. Coconut flour also shares some of the same nutrients as almond flour, making it a great alternative. [2]
Almond flour is typically made using blanched almonds with no skins. Photo Credit: Shutterstock
Cassava Flour
Although not as widely available as coconut flour in some parts of the world, cassava flour can be a very effective almond flour substitute. This grain-free and nut-free form of flour behaves very similarly to almond flour in recipes and provides a sweet starchiness to your baked goods and dishes. [3]
Plantain Flour
This flour is high in carbs and resistant starch, making it nutritionally similar to almond flour, while also being nut-free and gluten-free. The slight hint of plantain flavor is also a nice complement to many different dishes, particularly cakes and other baked goods. [4]
Cricket Flour
While this may sound strange, cricket flour is growing in popularity in recent years, since it is such a nutritional powerhouse and relatively easy to source (inexpensively). Higher in certain minerals and vitamins than almond flour, this nut-free, gluten-free, and high-protein form of flour is an excellent substitute. [5]
Sunflower Seeds
If you want to get away from flour altogether, you can crush up sunflower seeds with a mortar and pestle to replace almond flour with a nutrient-dense alternative. This is best for small meals and recipes, since crushing that many sunflower seeds would be a bit tedious. [6]
Peanuts
Similarly, grinding up peanuts can create a fine powder of a similar consistency, as well as a pleasant sweetness in a dish. However, if you are avoiding almond flour because of a nut allergy, peanuts are not a wise choice as an alternative.
