Looking for a healthy alternative to processed white flour? This healthy flour guide will provide you with the top 6 healthy flours, their key nutrients, and how to use them!
Starting to implement healthy flour alternatives into your cooking and baking doesn’t have to be scary or overwhelming. There are a ton of healthy flours out there all claiming to be “the best for weight loss” or “the best for baking.” Not one flour is THE BEST. Healthy flours all have a unique health profile and can be used many different ways. However, it’s important to note that most healthy flours do not swap evenly with processed white flour. This healthy flour guide will help you understand what kind of flours you can use instead of white flour and practical ways for how to use them in order to get the most delicious and nutritious desserts and baked goods.
Oat Flour Facts
Oat flour is one of my favorite healthy flours to bake with. It rises well, doesn’t make your baked goods soggy, is very neutral in flavor, and most importantly, it’s gluten-free. I make my own oat flour using an easy 3 step process and I am hooked! What’s amazing about oat flour is that it’s a whole grain, loaded with fiber, protein, vitamins and minerals. Oats also help lower serum cholesterol and blood pressure in the body.
Oat Flour Recipes
Vegan Banana Bread– This banana bread is so easy and it melts in your mouth! It’s egg-free, oil-free, and refined sugar-free! All you need is a few key pantry items to make it.
Homemade Protein Pancake Mix– I make a batch of this protein pancake mix and keep it in the pantry at all times. Just add water to it and bam! You have the fluffiest, most delicious protein pancakes in less than 5 minutes.
Healthy Oreos– Oh my word, if you’re a fan of oreos, you need to try this healthier version. Made with 100% oat flour so they’re gluten-free. They’re crunchy on the outside with a sweet healthy buttercream on the inside.
Vegan Raspberry Brownies– These brownies are so fudgy and decadent with the perfect balance of tang from the raspberries. It’s an easy one bowl recipe for when you need your chocolate fix.
Almond Flour Facts
Almond flour isn’t hiding anything here… it’s made from almonds! The difference between almond meal is the almonds aren’t ground as finely. For the most part, both types can be used interchangeably in recipes. Numerous vitamins and minerals can be found in almond flour– specifically: vitamin B and magnesium. It’s also loaded with protein, low-carb, and gluten-free. This healthy flour is amazing for keto recipes and for individuals with celiac disease or a gluten intolerance.
Almond Flour Recipes
Chocolate Mousse Cake– Chocolatey, smooth, and oh so delicious! You would never know this chocolate mousse cake has half the calories and fat as a regular mousse cake. It’s vegan, paleo, gluten-free, dairy-free, and oil-free! The crust is made from almond flour and dates and the filling has ingredients that will blow your mind. It’s phenomenal to bring to a family gathering or holiday party!
Secretly Healthy Banana Bread– This healthy banana bread with almond flour and oat flour for a fantastic gluten-free snack or breakfast! This bread is effortless to make and a great recipe for those speckled bananas sitting on your counter.
Healthy Pumpkin Muffins– These muffins are so fluffy and moist! Plus the addition of chocolate chips makes them absolutely out of this world.
Secretly Healthy Fudge Brownies– The fudgiest brownies you will ever sink your teeth into! You only need one bowl to make these paleo brownies and they’re loaded with Vitamin A and antioxidants. You won’t go back to box mix brownies ever again after tasting these healthy brownies.
Coconut Flour Facts
Coconut flour has a sweet nutty flavor which makes it the perfect gluten-free flour for a lot of sweet baked goods and desserts. It does absorb more liquid than most flours so it doesn’t swap evenly in place of white flour or any other flour on this list. The secret when using coconut flour is to combine it with another healthy flour like oat flour, almond flour, or tapioca flour. That way you still get the sweetness and health benefits from the coconut flour without it causing your baked goods to be too mushy, dry, or dense. Coconut flour is loaded with healthy fats, fiber, and protein, which all aid in a healthy heart, good digestion, and blood sugar stabilization.
Coconut Flour Recipes
Healthy Carrot Cake Muffins– Fluffy, slightly chewy, and so moist! Completely oil-free, gluten-free, refined sugar-free, grain-free, and paleo! They’re the perfect breakfast muffin, toddler snack, or holiday dessert!
Mini Sweet Potato Pies (5 Ingredients!)– Not only are they cute, you only need 5 simple ingredients to make the filling for these mini sweet potato pies. The gluten-free crust is made from a combination of coconut flour, almond flour, and tapioca flour, making it the most amazing flaky texture!
Healthy Banana Chip Muffins– This might be my favorite gluten-free, paleo muffin recipe! They’re so simple to make and use all oil-free, dairy-free, gluten-free and refined sugar-free ingredients! These muffins are the ideal meal prep snack, dessert, or breakfast!
Easy Coconut Flour Chocolate Chip Cookies by Rachel Mansfield- You only need 6 healthy ingredients to make these delicious cookies. Rachel perfected this cookie recipe so that they’re not dry and have the best flavor.
Tapioca Flour Facts
I was introduced to tapioca flour recently and I am forever changed! It’s a starch extracted from the cassava root. It’s naturally gluten-free, paleo, grain-free and nut-free. Tapioca flour/starch is a great, low calorie, healthy thickener and binding agent. Similar to coconut flour, it cannot be swapped evenly with other flours. It’s more of a filler ingredient when you’re trying to achieve a chewy texture for your desserts. Although tapioca flour does not contain many nutrients because it’s a starch, it’s still a great flour for those with celiac disease, gluten intolerance, or for individuals following a paleo diet. It’s also allergy friendly because it’s nut-free.
Tapioca Flour Recipes
Healthy Banana Chip Muffins– This might be my favorite gluten-free, paleo muffin recipe! They’re so simple to make and uses all oil-free, dairy-free, gluten-free and refined sugar-free ingredients! These muffins are a fantastic meal prep snack, dessert, or breakfast!
The Best Paleo Monkey Bread by Rachel Mansfield- The paleo recipe queen herself says this is the best healthy monkey bread around, and I’m not going to argue that! Made with only a few kitchen staples. You’ll want this bread for breakfast every single day!
Healthy Carrot Cake Muffins– Fluffy, slightly chewy, and so moist! These muffins are insanely good while still being oil-free, gluten-free, refined sugar-free, grain-free, and paleo! They’re the most convenient breakfast muffin, toddler snack, or holiday dessert!
Paleo Almond Flour Gingerbread Loaf by Rachel Mansfield- It doesn’t have to be Christmas time to enjoy this spiced loaf. Made with all gluten-free, dairy-free, and refined sugar-free ingredients!
Quinoa Flour Facts
If you have quinoa in your pantry, you can make this flour at home in a snap! This gluten-free healthy flour option that’s loaded with nutrients. It has all 9 essential amino acids, making it a complete protein. If you’re looking for a gluten-free, protein packed flour alternative, give quinoa flour a try!
Quinoa Flour Recipes
Gluten-Free Sugar Cookies– Made with all healthy, nutritious ingredients, these gluten-free sugar cookies are the perfect treat. They’re soft, chewy, and slightly nutty in flavor. Honestly, one of the best cookie recipes.
Quinoa Gingersnap Cookies by Eating Bird Food- These cookies are crunchy on the outside and chewy on the inside and made with quinoa flour! Packed with extra nutrients and made with all whole foods. They might be your new go-to cookie.
Quinoa Flour Pumpkin Bread by Eating Bird Food- Another amazing recipe by Brittany. Perfectly spiced with ginger, nutmeg, and cinnamon, this moist pumpkin bread is vegan and gluten-free!
Whole wheat flour really doesn’t get enough credit. It’s amazingly easy to bake with because it’s a simple 1:1 swap for processed white flour. The bran and germ is ground up to make Whole wheat flour (I sometimes make my own whole wheat flour in my Vitamix using whole wheat berries/groats). This results in a nutrient powerhouse of a flour. It’s loaded with vitamins such as Vitamin B1, B3, and B5, and also contains a high amount of fiber. Plus, it has more protein, calcium, iron, and folate than white flour.
Whole Wheat Flour Recipes
The Best Healthy Carrot Cake– This healthy carrot cake recipe with whole wheat flour is outrageously good! If you serve this as a holiday dessert or for a birthday, no one will know it’s made with whole wheat flour. It’s also low fat, nut free and can easily be made dairy-free, vegan & gluten-free!
Healthy Sugar Cookies– Can you guess what these sugar cookies are sweetened with? It’s not refined white sugar or coconut sugar. It’s honey! They’re slightly fluffy, chewy, and soft. These cookies are absolute perfection.
Chocolate Chip Cherry Cookies– These dairy-free cookies are so chewy! Soft-baked and loaded with antioxidants, protein, and anti-inflammatory ingredients. Did I mention how chewy they are?! Yum.
Vegan Sugar Cookies– Not only are these cookies egg-free, they also don’t use any refined flour or sugar! We use coconut oil instead of butter in this recipe for a cookie that is delicious and nutritious.
I hope you found this healthy flours guide helpful! Be sure to tag @secretlyhealthyhomeon Instagram, Facebook or Pinterest if you make any of these recipes or use any of these healthy flours!
I’d love to hear what flours you use or if you have any questions about the recipes or flours I mentioned. Please drop a comment below. Can’t wait to hear from you!