Now that we’ve all turned into “chefs” while keeping ourselves safe at home, a lot of us are asking questions about how we can cook with ingredients that will help our bodies feel good throughout the day. One emerging trend in the food world right now is the rise of gluten-free super flours— healthier alternatives for traditional white flour. The list is vast and a bit…odd?

When it comes to alternative flours, you may have tried almond or rice flour. But have you heard of some of the stranger alternatives like cauliflower or banana? We have a list of some of the hottest flour trends that are sweeping the food and wellness world, as well as a couple of alternative flour recipes that we trust and love. 

1. Cauliflower Flour      

Considered by many as the first-ever alternative vegetable flour, cauliflower flour is a gluten-free, low-carb substitute you can use for baking. You should know that just like any other super flour, you really don’t get the same texture and consistency from cauliflower as you would from traditional flours. 

However, if you’re going for something healthier without too much difference in taste, cauliflower flour can be versatile in your baked goodies! It’s so preferred that brands like Caulipower have made it available in grocery aisles, and California Pizza Kitchen added cauliflower crust to its menu. What you get is a low-carb, paleo-friendly alternative for your brownies, biscuits, bagels, and even cakes!    

2. Tigernut Flour

Another gluten-free super flour that’s making waves is tigernut flour, which is a grain-free natural food made from small root veggies from Northern Africa and the Mediterranean. Those who are allergic to nuts can take a sigh of relief as this flour is not really made of nuts but nevertheless are packed with protein. 

Whether you use it for baking or cooking, tigernut flour will give you the proper daily fiber intake in just one ounce of serving. Plus, you also get your needed vitamins and minerals such as iron, potassium, magnesium, and zinc, not to mention healthy fats and resistant starch that are good for the colon and regulate your sugar intake. 

3. Banana Flour

What are green, unripe bananas good for? Banana flour of course. You can easily make your own by washing your green bananas before peeling, cooking them slowly, cooling and drying them off, then grinding them into fine powder. What you get is a sweet flour alternative that’s almost as good in consistency and texture as all-purpose flour. 

Opting for banana flour gives you large amounts of fiber and potassium in your pancakes or muffins without spiking your blood sugar. And since they are still unripe, you get less natural sugar and more of the prebiotics that are beneficial for gut health.  

4. Coconut Flour

Naturally gluten-free and low in carbohydrates, coconut flour comes from dried coconut meat that’s grinded into fine flour that’s perfect for baking paleo and keto dishes. This super flour offers you a healthier option compared to traditional fours, as it has higher protein, fiber, manganese, and good fats. 

If you want a filling super flour for your baked goodies, then coconut flour is one of the best choices around because it promotes bone health and works as an antioxidant and anti-inflammatory ingredient in cookies, cakes, and bread. A word of advice, since coconut four can be a bit of a challenge to use for its absorbent and drying properties, you may want to look for step-by-step recipes instead of guessing it all.     

5. Chickpea Flour

Chickpea ,or garbanzo beans, are types of legumes that pack a wide array of nutrients and health benefits. They are good for bone, skin, and muscle health and are perfect for people who have diabetes because they are high in fiber. Turning these beans into flour doesn’t lessen its benefits because it provides lesser calories and carbohydrates, and more good fat and protein than whole wheat flours.

If you have a food processor, making chickpea flour at home is easy peasy too! Simply blend them on high until they form a flour consistency, then sift it before using them as breading for your burgers, waffles, or fritters. If you think your batter is light, try mixing in spices or club soda to make it fuller, especially when you use them in soups or sauces.  

6. Teff Flour

Native from Africa, Teff is a type of grain that can also be turned into a super flour. With immense health benefits (even the athletic world recommends it), Teff flour is chock full of essential protein and minerals that’re good for endurance training. 

Teff flour’s other health benefits include higher iron levels, vitamin B, and more minerals like calcium, copper, magnesium, manganese, phosphorus, potassium and zinc. How does it fare when you bake it? Teff flour is preferred when making quick breads, muffins, and cookies. Since the small Teff grains can pretty much be a handful when you grind them, you might want to opt for available brands like Bob’s Red Mill or Maskal that produce ready-to-use Teff flour.    

A few of our favorite alternative flour recipes:

Cauliflower Pizza Crust

cauliflower crust

Photo via

You’ll need to grab:

  • 3 cups of cauliflower flour
  • 1 egg
  • 1/4 tsp dried oregano
  • 1/4 tsp sea salt
  • 1/8 tsp garlic powder
  • 2 tbsp parmesan, shredded*
  • 3 oz goat cheese*
For The Pizza Toppings:
  • 1 boneless skinless chicken breast
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper
  • 1/8 tsp garlic powder
  • handful baby spinach
  • 3-4 oz fresh mozzarella, sliced

You’ll need to:

  1. In a bow, mix in flour, one egg, a pinch of dried oregano, sea salt, garlic powder, parmesan, and goat cheese.
  2. Place mixture on a sheet of parchment paper (don’t use aluminum foil for this one).
  3. Make your dough about less than an inch thick and flatten the crust.
  4. Place your favorite pizza toppings (such as cold cuts, sausages, baby spinach, tomato sauce on top of the crust, or whatever else you’d like), and pop it into the oven at 400 degrees. Bake it for about 30-40 minutes or until crust is golden brown.

Check out the full recipe here.

Teff Muffins with Walnuts

teff flour muffin

You’ll need to grab:

  • ¾ cup Teff flour
  • ¾ cup brown rice flour
  • ½ cup brown sugar, packed
  • ½ cup arrowroot starch
  • 1 ½ teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon salt
  • 2 large eggs, whisked
  • 2/3 cup water
  • 1/3 cup olive oil
  • ½ cup chopped walnuts

You’ll need to:

  1. Preheat the oven to 400°F and prepare your muffin pan by greasing it.
  2. Mix Teff flour and brown rice flour, then brown sugar and arrowroot starch, baking powder, cinnamon, and a little salt in a medium bowl and whisk until your desired consistency.
  3. In a separate bowl, mix eggs, water, and olive oil.
  4. Then stir into the dry ingredients.
  5. Chop a half cup of walnuts finely and place them into the greased muffin cups.
  6. Bake for no longer than 25 minutes then let it cool in the pan for five minutes before removing from the oven.

Check out the complete recipe here.

Want to share your own super flour recipe? Please do by visiting the comments section below :).You can also see our latest favorite simple recipes here, or check out our favorite Insta Pot recipes here!

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