Best Replacements for Oat Flour: 12 Gluten-Free, Grain-Free Alternatives

Oat Flour Uses and Benefits

Oat flour is growing in popularity as a gluten-free and nutrient-dense flour option. It is made by grinding whole oats into a fine powder. Oat flour works well for baking because it:

• Has a mild, pleasant flavor
• Provides structure to baked goods
• Supplies protein, fiber, iron, and other nutrients

Compared to all-purpose flour, oat flour results in baked goods that are higher in nutrients but also denser and more crumbly in texture. Many bakers use oat flour combined with other gluten-free flours for the best nutrition and texture.

Oat Flour nutrition

Some key nutrients supplied in a 14 cup serving of oat flour include:

• Fiber: 4 grams
• Protein: 5 grams
• Iron: 10% Daily Value
• Magnesium: 10% DV

Oat flour makes a good base for muffins, breads, pancakes and waffles that offer extra nutrition compared to traditional refined flours. But what if you want to eliminate oats due to allergies, intolerances or other diet preferences?

12 Oat Flour Substitutes

Here are the top alternatives to use in place of oat flour:

1. Almond Flour

Almond flour is one of the most popular gluten-free flour options. It bakes up light and fluffy with a pleasant nutty taste. With 6 grams protein and 4 grams fiber per 14 cup serving, almond flour provides immense nutrition. The downside is almond flour tends to be expensive, but a little goes a long way to add protein and healthy fats into baked goods.

2. Coconut Flour

Coconut flour is another gluten-free flour that performs well in baking. It soaks up moisture like a sponge, so you need less coconut flour than oat flour in recipes. It has 5 grams fiber and protein in just 2 tablespoons. Coconut flour lends a touch of natural sweetness with its tropical flavor.

3. Chickpea Flour

Also called garbanzo bean flour or besan, flour made from chickpeas offers a protein punch with 7 grams per 14 cup. This flour substitute needs to be combined with other flours that supply more structure. But adding some chickpea flour to your baking helps boost nutrition in the form of protein, fiber and key vitamins and minerals.

4. Brown Rice Flour

Milled from whole grain brown rice, this flour packs in 3 grams protein and 2 grams fiber per 14 cup serving. It performs best when blended with other flours and starches. Brown rice flour brings a delicate rice taste without gluten.

5. Sorghum Flour

As a gluten-free whole grain flour, sorghum flour makes decent substitute for oat flour. It has a light color and mild flavor like wheat flour. Per quarter cup, it provides 3 grams protein and 4 grams fiber. Look for sorghum flour made from whole white sorghum for the most nutrition.

6. Amaranth Flour

Though not a common flour, amaranth delivers ample nutrition to make it a great addition when swapping out oat flour. Amaranth flour contains 5 grams protein and 5 grams fiber per 14 cup serving. It has an earthy, nutty flavor that works well in hearty baked goods.

7. Buckwheat Flour

Despite its name, buckwheat is gluten-free and not related to wheat. In flour form, buckwheat has an assertive, earthy taste. It provides 4 grams protein and 4 grams fiber per quarter cup serving. For the lightest texture, use no more than 25% buckwheat flour in your flour blend.

8. Quinoa Flour

Flour milled from quinoa seeds adds an impressive 8 grams protein and 5 grams fiber per quarter cup. Quinoa flour also supplies iron, magnesium and lysine. Its unique flavor profile works well in pancakes, cookies, pie crusts and crackers.

9. Soy Flour

With 8 grams protein per 14 cup serving, soy flour makes a nutritious addition to baked goods. It has a distinct bean flavor that works well in hearty recipes. Be sure to use full-fat soy flour instead of defatted soy flour to retain vitamins and minerals.

10. Arrowroot Starch

This powdery white starch acts as a binding and thickening agent. Arrowroot itself is flavorless and gluten-free. When swapped for up to 25% of oat flour in recipes, it lightens texture in muffins, cakes, even oatmeal cookies. Unlike grain flours, it has very little protein though.

11. Tapioca Flour/Starch

Tapioca is another starchy flour or starch extracted from the cassava root. Tapioca flour provides structure in baking with its gummy texture when hydrated. It nicely substitutes for up to 30% of oat flour while lending a subtle sweetness and sheen in baked goods.

12. All-Purpose Gluten Free Flour

For simplicity, consider using an all-in-one gluten-free flour blend formulated specifically for baking. Brands like Bobs Red Mill 1-to-1 Gluten Free Flour take the guesswork out by blending flours like brown rice, tapioca, soy and potato. This simplifies substitutions for oat flour.

How to Substitute for Oat Flour

Here are some tips for successfully using oat flour substitutions:

Consider Flavor Profile

Think about the flavor of original recipe and whether ingredients like almond or coconut flour will complement or clash with other tastes.

Avoid 1:1 Substitutions

Due to variance in moisture content and protein in flours, you typically can't swap one cup of oat flour for one cup of an alternative flour. Follow specific recipe guidelines for how to adjust amounts.

Mix and Match Flours

Using two or more substitute flours creates better baked good texture and nutrition compared to a single flour. For oat flour, a mix of almond and chickpea flours works well.

Add Binders as Needed

Adding a little starch from corn, arrowroot or tapioca helps substitute flours better mimic the binding qualities of oat flour to hold recipes together.

Adjust Wet Ingredients

Alternative flours may require slightly more or less milk, eggs, oil, etc. based on absorption qualities. Boosting moisture prevents dry baked goods.

Handle Batters Gently

Overmixing can develop the gluten in flour substitutes, resulting in undesirable texture. Fold wet and dry gently.

Top Recipe Substitutions

To give you an idea of quantities, here are a few recipes using oat flour and grain-free substitutions:

Blueberry Muffins

Makes 12 muffins

• 1 12 cups oat flour = 1 cup almond flour + 12 cup coconut flour
• 12 tsp xanthan gum helps bind moisture
• No other adjustments needed

Banana Bread

Makes 1 loaf

• 1 14 cups oat flour = 1 cup blanched almond flour + 14 cup arrowroot starch
• 1 extra large banana for moisture
• 1 extra tbsp maple syrup or honey
• 1 tsp baking powder for lift

Pancakes

Makes 12 pancakes

• 1 cup oat flour = 12 cup brown rice flour + 12 cup buckwheat flour
• 1 tbsp extra milk
• 1 extra egg
• 12 tsp cream of tartar

Get creative mixing various gluten-free flours to find your perfect substitute for oat flour!

Frequently Asked Questions

Is oat flour gluten-free?

Yes, oat flour contains no gluten. But it may be contaminated with gluten grains during growing and processing unless certified gluten-free oats are used.

Do I have to substitute for oat flour?

No, if you tolerate gluten and oats well, then by all means enjoy recipes using oat flour. Substitutions simply provide options if avoiding oats.

Whats the closest substitute for oat flours taste and texture?

Almond flour provides the closest match for oat flours mild flavor, somewhat dense and crumbly texture, and lighter color in baked goods.

Can I use all-purpose flour instead of oat flour?

You can substitute approximately 1 cup all-purpose for 1 cup oat flour, but the recipes will have very different nutrition profiles. All-purpose has less fiber and nutrients.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.