12 Delicious & Nutritious Low Calorie Flour Substitutes

Guilt-Free Flour Alternatives to Reduce Calories

From breads and pastas to cakes and cookies, flour is a staple ingredient in many favorite foods. But the refined white flour used in most products packs a lot of carbohydrates and calories without much nutrition. Thankfully, many healthier low calorie flour substitutes provide the texture you want without the excess carbs.

Downsides of Refined White Flour

Milled from the inner starch of wheat kernels, refined white flour offers little in the way of vitamins, minerals, fiber or protein. Processing removes the bran and germ, leaving mainly carbohydrates with a high glycemic index that spike blood sugar.

The average American consumes over 130 pounds of refined flour per year! That contributes excessive empty calories, which can lead to weight gain and even obesity, diabetes, heart disease and certain cancers.

Benefits of Low Calorie Flour Alternatives

Choosing more nutritious flour alternatives over refined white flour providesmany perks including:

• Fewer calories per serving
• Less impact on blood sugar
• Added protein, fiber and healthy fats
• Essential vitamins and minerals
• Gluten-free options

Substituting just 1⁄4 to 1⁄2 of the flour called for with an alternate flour significantly reduces the carb content. And combining several delicious options creates baked goods with better nutrient balance.

Best Low Calorie Flour Substitutes

From seeds and nuts to vegetables, fruits, soy and more, numerous alternatives help lighten up flour-based foods. Get to know the best options for achieving your nutrition goals without sacrificing taste or texture.

1. Almond Flour

Simply made from finely ground almonds, almond flour packs impressive nutrition. Just a 1⁄4 cup serving provides 7g of protein and 4g of fiber for only 160 calories. And it reduces the glycemic load of baked goods while contributing valuable vitamin E.

With a slightly sweet nutty flavor, almond flour makes excellent coating for chicken tenders or dredging veggies before baking. It also works well in pancakes, muffins and some cakes but generally requires additional binders. As it contains no gluten, adjust recipes to compensate.

2. Coconut Flour

Coconut flour comes from drying and grinding the meat of fresh coconuts. Very low in digestible carbs with 5g of fiber and 2g of protein per 2 tablespoons, it significantly cuts calories, net carbs and blood sugar impact.

Its light texture and mild coconut flavor work well in pancakes, cookies and quick breads. As it soaks up moisture, use less coconut flour than wheat flour called for along with extra eggs or liquid. The tropical flair adds a decadent appeal.

3. Chickpea Flour

Also called garbanzo bean flour or besan, chickpea flour offers a powerhouse of nutrition including protein, fiber, magnesium, potassium, iron and folate. At only 100 calories per 1⁄4 cup, it makes an excellent substitute for white flour.

The mild bean flavor and golden color work especially well in flatbreads, tempura batters and pakora fritter recipes. Chickpea flour contains no gluten, so binders like eggs and leaveners help achieve the desired texture in baked goods.

4. Oat Flour

Milled from whole oats, oat flour abounds with soluble fiber called beta-glucan that slows digestion, regulates blood sugar and lowers LDL cholesterol. This whole grain flour also provides more protein than wheat flour.

The hearty texture and subtle nutty oat flavor make it a delicious addition to cookies, bars, scones and sweet breads. As it contains gluten, oat flour can typically replace up to half the white flour without adjusting recipes too much.

5. Buckwheat Flour

Despite its name, buckwheat is not related to wheat or grains. The pyramidal buckwheat seeds come from a flowering fruit plant related to rhubarb and sorrel. So buckwheat flour is another suitable gluten-free substitute.

High antioxidant content along with protein, fiber, zinc, magnesium, copper and iron make buckwheat flour quite nutritious. Its earthy, slightly grassy flavor works well for pancakes, blini, muffins and even pizza crust. Substitute up to 1⁄2 of the called for flour.

Gluten-Free & Grain-Free Flour Alternatives

For those avoiding gluten or all grains, versatile vegetable-based and nut/seed flours provide allergy-friendly, low carb baking options. Mix and match several for the best nutrition and texture.

6. Cassava Flour

Also called tapioca or yuca flour, cassava flour comes from a starchy South American root. A 1⁄4 cup contains 110 calories yet only 1g each of sugar, protein and fat. The very fine, white flour works well in cakes, cookies and pies.

Cassava flour is grain-free and gluten-free. It provides some fiber but little additional nutrition. As a neutral-flavored very light flour, it works well blended with other non-wheat flours. Use about 20% less liquid to offset absorption.

7. Hazelnut Flour

Like almond flour, hazelnut flour consists simply of finely ground hazelnuts. But it comes with a richer nutty flavor and even healthier fat profile. The monounsaturated fats may help reduce belly fat and lower LDL cholesterol.

Hazelnut flour adds delicious flavor and texture along with ample vitamin E to pastries, cookies and cakes. As it contains no gluten, combine it with other non-wheat flours and binders. The flavor pairs especially nicely with chocolate or coffee.

8. Sunflower Seed Flour

Don’t throw away the leftovers after snacking on sunflower seeds! Grind them into a mildly nutty, low carb flour instead. Sunflower seed flour delivers fiber, vitamin E, magnesium and healthy fats.

This grain-free, gluten-free flour substitutes well for about 1⁄4 of the volume of wheat flour in recipes for pancakes, waffles, quick breads and some cakes. The tender texture needs structure from other flours and binders like eggs or xanthan gum.

9. Flaxseed Meal

A tablespoon of flaxseed meal delivers fiber, omega-3s, vitamin B1, magnesium and more for just 30 calories. The pleasantly nutty flavor comes from the oil-rich seeds of flax plants containing inflammation-reducing lignans.

You can substitute up to 1⁄4 of regular flour with flax meal in recipes for pancakes, breads, bars and cookies. The appeals mesh well with nuts, seeds, dried fruits and warm spices. Just ensure adequate rising time as flax meal absorbs more liquid.

Protein-Packed Flour Alternatives

For an extra protein punch, soy-based and legume flours make nutritious additions to baked goods while keeping calories reasonable. Blend for balanced nutrition and texture.

10. Soy Flour

Made from ground roasted soybeans, soy flour packs a hefty protein content - over 20g per 1⁄2 cup! It also provides calcium, iron and fiber. Just 1⁄4 cup of soy flour yields around 7g more protein than wheat flour.

The mild nutty flavor works well in denser baked goods like muffins, breads and pancakes as well as bites like meatballs. Replace up to 30% of flour called for with soy flour without compromising texture too much. Enjoy the protein boost for just 120 calories per 1⁄4 cup.

11. Lentil Flour

Though not as well known as chickpea flour, lentil flour makes another tasty gluten-free, vegan flour substitute. Milled red or green lentils create an earthy, protein-rich flour perfect for flatbreads, bars, falafel and cooked into pilafs.

A quarter cup of lentil flour delivers almost 5g more protein than wheat flour for just 80 calories. The amino acid profile means lentil protein rates very highly in terms of human nutritional needs. Substitute up to 1⁄4 of the volume of regular flour in recipes.

12. Pea Flour

Yes, peas can become flour too! Field peas or yellow split peas get finely milled into a flour with double the protein by weight of wheat flour. You get 7g of protein per 1⁄4 cup for a reasonable 110 calories along with iron and BCAAs.

Pea flour works well in pancakes, flatbreads, cookies and quick breads. Its binding properties mean you can replace at least 25% of wheat flour. The natural taste sits subtly underneath other strong flavors like pumpkin, chocolate or spice.

Tips for Baking with Flour Alternatives

While these flour substitutions provide great nutrition, their flavors and textures differ from plain white flour. Adjusting methodology helps you achieve tasty results.

Blend Flours for Balance

Combining two or more alternate flours creates better texture and appeal. Nut flours often bake up dense or crumbly, while coconut and cassava flours leave baked goods very dry. Bean flours need structure. Blend to complement strengths.

Adjust Other Ingredients

When swapping flour alternatives for up to 1⁄4 to 1⁄2 of regular flour, few other changes may be needed. But if replacing more white flour, alter wet ingredients to retain moisture. Typically reduce liquids slightly or add eggs, fats or binders like xanthan gum.

Enhance Rising Power

Without gluten, alternate flours benefit from extra leaveners. Increase baking powder or yeast slightly. Allow for longer rise times. Or use self-rising varieties of almond and coconut flours with leaveners added.

With awareness of their unique properties, many flour alternatives swap easily for white flour to create healthier baked goods. Get baking with these low calorie, gluten-free, high protein substitutes today!

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.