Gluten Free Flour Substitution Guide and Comparison Chart

How to substitute one gluten free flour for another

A clear, concise and thoroughly researched guide to gluten free flour substitution. Includes a detailed chart outlining the key qualities and designation of individual gluten free flours.

For flour blending, the Gluten Free Flours Substitution Chart should be read in conjunction with the COMPLETE Guide to Gluten Free Flour and the Flour Mix.

Pin

After considerable research and testing, I’ve compiled the ultimate chart of gluten free flours. This includes a guide to Gluten Free Flour Substitution (how to substitute one gluten free flour for another). It details the key qualities of each flour in a comparative table. This should support gluten free bakers in creating bespoke and unique gluten free flour blends and in making flour substitutions. For flour blending, it should be read in conjunction with my Complete Guide to Gluten Free Flour and the Flour Mix.

Gluten Free Flour Substitution: Explanations and other factors to take into account

Gluten free flours are notoriously inconsistent. Each of the elements compared in the chart will vary depending on the specific harvest, type of grind, how much they have been dried, environmental humidity, packaging processes, altitude, and many other factors. Thus, no one batch is entirely equal to another. Consequently, when a bake ‘fails’, baking skills and ‘the recipe’ may not be the only causes to consider.

That does not mean that gluten free baking cannot be mastered. On the contrary! With practice and the honing of a little gluten free baker’s instinct (knowing what batters and doughs look and feel like for example), the tiniest tweaks will ensure your bakes still shine way beyond what you can pull from the supermarket shelves and to a level that matches their glutenous cousins.

How measurements have been researched for the substitution chart

Given the above, pulling together a functional comparison chart has not been straightforward. As such, an explanation of how figures have been compiled may be helpful.

For each of the percentage content elements detailed on the chart (protein, fibre and starch), figures have been taken from an average calculation of many stated amounts. These have been sourced from both packaging labels and scientific research studies. In researching these calculations, I’ve been frequently shocked at just how variable figures are. The differences are considerable from one brand/manufacturer to another, or dependent on where in the world the flours have been grown and sourced. Nonetheless, I’m happy that for the purposes of understanding how best to substitute one flour for another in gluten free baking, the percentages provided offer a good base level for understanding.

The ‘designation’ given to each type of flour has again been calculated against percentage ratios for protein and starch. Designation has also been cross-checked against information offered in scientific baking research. I will (no doubt) gain further understanding as I continue my gluten free baking journey. As I do so, functional details will be updated as appropriate.

How to use and understand the column ‘Possible Substitutions’

Suggested gluten free flour substitutions are generally those gluten free flours from a comparable designation in terms of key percentage comparators and ‘type’ and/or that work for similar texture, etc. That is, they are likely to have a reasonably comparable protein and starch content. And to be assigned similar designation and other capacities. For protein flour substitutes, suggestions also take into account flavour qualities and texture.

Flour substitutes have been assigned as being the option(s) likely to perform most consistently to the one being replaced. That doesn’t mean, however, that they are an exact replication. There will absolutely be differences in flavour and texture, but also variations around hydration and structural qualities as well. Nonetheless, they are the best place to start when switching one gluten free flour for another.

The better substitutes listed in the second column are stated in bold. Where not in bold, they are a lesser choice, but nonetheless, are still possible replacements. If a recomended substitution is a combination of two flours, this is stated as a ratio. Where completely untested, this has been stated as ‘possibly’.

When making substitutions, the overall texture and flavour of the bake may also dictate one preferred choice of flour over another.

Absorption Capacity of gluten free flours and why it matters

As mentioned above, absorption capacity varies by batch and brand. But it also varies hugely from one type of gluten free flour to another. It’s probably the single most important factor creating inconsistency in baking results day to day in a gluten free kitchen.

Different floured grains, seeds, beans, nuts and starches all have different capacity to absorb moisture. The higher the moisture content already in the flour, the less capacity there is to add/absorb more. Conversely, the drier the flour, the greater its capacity to absorb moisture. Equally, absorption will be impacted by the fineness of the grind and even (particularly with starches) the temperature of liquid added or the reaction with heat when cooked.

When gluten free flour substitutions are made to a recipe, whether for nutrition, flavour, availability or dietary need, these variable absorption rates mean adjustments may be required to compensate. So… with my Gluten Free Pizza, I recommend using less water if buckwheat flour is used instead of oat.

Exact percentage capacities are not essential to understanding for the kitchen. However, a basic knowledge of where each flour sits on the absorption spectrum can help with important decisions about when to use one flour over another. It also helps when considering hydration tweaks and whether any liquid adjustment might be required for a recipe.

With my Gluten Free Gnocchi recipe, for example, maize flour was specifically chosen for the blend. This provided higher absorption capacity and greater stability. It allowed me to balance the potato ‘wetness’ and offer a little more structure against the starch… Hence achieving the desired texture and robustness we crave from a true Italian potato dumpling. Seriously, if you haven’t tried them, they are the best gluten free gnocchi I’ve ever tasted.

The peculiarities of starches

When it comes to gluten free baking, starches are an essential component. Depending on the starch(es) used, they offer lightness (eg. corn, arrowroot and tapioca), a little flexibility (eg. tapioca and mochiko), and even extra hydration (particularly potato). They do need to be carefully balanced (too much potato starch for example, can make bakes heavy and stodgy). However, their qualities are necessary to achieving the ‘right’ texture and structure in almost every bake.

Nonetheless, there are peculiarities (particularly with the relatively pure starches) that need to be understood…

Firstly, they are classed as ‘non Newtonian fluids’ when mixed with water. This means that their viscosity varies dependent on the stress applied to them. In practice, when cold water is added, the starch slurry will appear liquid when poured, will give easily when touched gently, yet appear solid if vigorously pressed. In terms of hydration, starches have a low absorption rate at room temperature. When combined with other ingredients and heated however, they gelatinize, locking in and holding moisture. This supports hydration as well as adding structure. It also makes them perfect for thickening sauces!

Gluten free flour substitution : Can I switch one starch for another?

Having said this, not all starches are equal. I get endlessly frustrated by the suggestion that you can simply substitute one for another in gluten free baking with no ill effect. This is not the case. Every starch is unique with different qualities and properties. Differences in grind, grain and levels of heat will impact hydration from one starch to another. This means that while one is better for moisture retention, another may be better for structure or lightness. Absorption can vary dependent on fineness of flour, the type and degree of heat, the liquid added and humidity of the oven. Indeed, there are so many variables linked to the science of starches… And all could impact the stability and consistency of the end result.

Potato starch, for example, is quite responsively different in baking compared to either corn starch or tapioca starch. Thus, I wouldn’t recommend a straight switch with either of these, unless you want a dense and weighty result that struggles to rise or loses its crunch. Indeed, potato starch is quite unique in how it behaves, and (in my experience) requires careful thought when it needs to be substituted. Corn starch (UK cornflour) on the other hand is relatively easy to substitute 1 for 1 with arrowroot starch.

The chart is your guide! It suggests the best options for swapping out one for another.

Gluten Free Flour Substitution Chart

The Gluten Free Flour Substitution Chart is detailed below. If you have any questions, feel free to contact me by comment, email (kate@glutenfreealchemist.com) or via social media messaging (Instagram, Facebook or Pinterest).

I’m also always open to hearing the experiences, and learning from the wisdom of others. If you have any alternative suggestions to add, please let me know!

Happy Baking

Pin

Printable download at the bottom of the post

Pin

Pin

Pin