Coconut Flour: Is This the Best Gluten-Free Flour?

We asked you about your favorite gluten-free flours earlier today, and I wanted to chime in with one more: my favorite. Over the last several years as more and more gluten-free recipes worth trying have surfaced, it seems as though I've had a constant stock of coconut flour in my pantry. It's 100% gluten free and is loaded with fiber and packs a protein punch as well. It has quickly become my go-to flour for baked goods, gravies and even smoothies. You heard me — smoothies.

What Is Coconut Flour?
Coconut flour is made by pressing the oil and water out of the meat of a coconut and then grinding the fiber that is left into flour. The result is a light, slightly yellow and rather clumpy flour.

Coconut flour is considered to be hypoallergenic, as so few people are allergic to it, and is a great ingredient when feeding a crowd with sensitivities. It has anywhere between 28%-50% of your daily fiber in just a few tablespoons, comes laced with protein (a gram per tablespoon) and doesn't contain any transfats. It has a slightly sweet taste and yes, also that of coconut.

Where Do I Find Coconut Flour?
It's carried in most major Whole Foods, health and alternative food stores across the country. A 16 ounce bag will run you anywhere from $4-$10 depending on the retailer or brand. If you're lucky you'll find it on clearance as it has a stamped-on expiration date. Because it isn't as popular as other alternatives, you'll see it reduced in price or clearanced out frequently.

Don't be afraid of a little ol' shelf date, pick up a bag anyway, and pop it in your freezer, where it will last for a solid 6 months if not more. So although the original price might seem a little steep, truth be told, I haven't paid more than $2 per bag in quite some time thanks to a keen eye for bargains.

How Do You Use Coconut Flour?
There are several contradictory schools of thought on this issue. The first will tell you to only substitute out 20% to 30% of the flour in a recipe with coconut flour. The second says go ahead, make a 100% substitution; just make sure to add 1 egg for every ounce of flour to cover the last of gluten (this trick works especially well in baked goods). The third group would prefer to tailor a recipe specifically for coconut flour so you're not making any real substitutions; they're already built in.

In my own kitchen, I typically fall into the second category — the add an egg group. Outside of baking, there aren't too many times I use flour (breading meats, sauces, gravies), so a full-out substitution is usually just fine. Plus — most baked goods can support the extra eggs since the coconut flour will absorb the extra moisture from the egg, which is brought into the recipe to provide lift and do the absent gluten's job.

Aside from baked goods, coconut flour is an excellent addition to smoothies, shakes, and even hot chocolate, occasionally. Because of its health benefits and mellow taste it's a great way to get a little extra fiber and protein without even trying!

Are you a coconut flour fan already? Share your thoughts and own results when using this alternative flour in the comments below!

(Image: Sarah Rae Trover)

Comments (14)

Coconut flour is the best because it's loaded with fiber and it's grain free. I have many recipes using coconut flour. You also don't have to use that much. I love it!

This is GREAT -- thank you so much! I've been curious about coconut flour for a long time, so I think I'll make the jump and try it.

How does it work as a thickener for sauces?

ilovebutter - I mix it like you would cornstarch to a little water before hand until it's a slurry and mix it in and I've never had a problem with it clumping!

I love to use coconut flour in my cooking! I tend to be in the "egg group" as well which to me is an added bonus because eggs are so nutrient dense. My new favorite way to eat coconut these days is coconut butter.... it's amazing.

I don't have a gluten allergy but I still use cocunut flour - it works great and is a healthier option

how do you make coconut butter? sounds yummy!

@Joan- I've never tried to make it but there are a few brands you can buy at natural food stores or Amazon. I really like the one from Artisana.

Would you kindly feature some recipes using coconut flour on thekitchn? I'd like to try it out (I've tried buckwheat and quinoa flour so far), but it's the one I'm the most reluctant to purchase.

What if you are allergic to eggs, will chia seeds or flax seeds provide the same effect when used with coconut flour?

Is there such a thing as too much coconut? I use it in curries, in dessert - cakes, cupcakes, cookies. :) I've always used dessicated coconut powder for desserts and coconut milk (kara's coconut cream rules!) for savory dishes - I'll look for coconut powder next!

I was so excited to see this. I bake a lot with half whole grain flours, and half all-purpose and I've been looking for a way to make it 100% whole grain. I'm going to give coconut flour a shot and see what happens. Thanks!

Interesting. I find coconut flour to be quite fussy. It absorbs a lot of liquid, and so 1:1 substitution usually yields a very dry result. I tend to use coconut flour in much smaller quantities. And you really need to pair it with a lot of eggs, which yields a not-unpleasant spongy quality. When I bake with coconut flour, everything tends towards the texture of angel food cake but more filling, due to all of the eggs.

I like coconut flour, and it has its place, but I don't consider it to be a happy substitution in most recipes. I find almond flour to be a lot more forgiving. The downside of almond flour is the high calories, but the food comes out yummy.

this is great news! I LOVE coconut everything. However, when you say "add an egg" I'm assuming you mean eggs IN ADDITION to any eggs already in the recipe?

Yup! In addition to what's already in it.