10 Best Coconut Flour Substitutes

Looking for the best coconut flour substitute? Whether you're baking muffins, pancakes, or cookies, choosing the right replacement matters. Coconut flour behaves very differently from most other flours because it's highly absorbent and typically requires extra eggs and liquid.

Below, you'll find 10 reliable substitutes for coconut flour, along with tips on how to adjust your recipe so you don't end up with something dry or crumbly.

See the flour comparison table below for how the different flours compare when it comes to calories, carbohydrates, fiber, net carbs, and protein.

What is Coconut Flour?

So what is coconut flour anyway, and why would we use it in our dishes that need flour? Coconut flour is made up of dried ground coconut meat, a natural byproduct of coconut milk production.

Our go-to coconut flour is Bob's Red Mill Organic Coconut Flour because it's usually available at our local grocery store.  However, as it becomes more and more in demand, it can be difficult to find locally.

Coconut flour is primarily used for its low glycemic index, which causes slow digestion of its carbohydrate components. There are also other significant properties of this fantastic byproduct.

Its attributes include being higher in protein and fiber and keeping blood sugars low for those who may have diabetes as noted in these facts about coconut flour, such as nutrition, benefits, and more.

Pros and Cons of Substituting Coconut Flour

There are always pros and cons to substituting coconut flour for another grain-free flour. You must remember, both coconut flour and coconut flour substitutes don't have a 1:1 ratio to all-purpose flour; there also may be a difference in flavor and textures when baking or thickening your recipe.

In addition to flavor profiles, you also have to take a close look at your recipe. Substitutions sometimes call for more liquid or the adding of other ingredients your substitute lacks.

Lastly, coconut flour is gluten-free and all the options don't have the same attributes.

Let's get into this list of coconut flour substitutes:

Ten Substitutes for Coconut Flour

Almond Flour

Almond flour is one of the best substitutions for coconut flour. Made up of ground-blanched almonds that have been skinned and milled down to flour. Almond flour is high in protein, Vitamin E rich, and most often gluten-free. 

Note:  almond flour is not the same as almond meal!  Almond meal is much more course than almond flour and is not recommended as a substitute.  Be sure to use super-fine almond flour, like this one from Bob's Mill.

This flour can give all-purpose flour a run for its money; the almond flavor profile doesn't take over your dish, which offers the ability to use it in numerous ways and various recipes.  I like to use almond flour for the crust for my Low Carb Cheesecake Squares recipe.

While almond flour is a great replacement for coconut flour, there are a few facts you should keep in mind:

• 1 cup of almond flour equates to about 90 almonds.
• Almond flour does not absorb liquid as well as coconut flour so you will need to cut back on the amount of liquid used in your recipe.
• Ratio (1:4) - Replace every ¼ cup of coconut flour with 1 cup of almond flour.

You'll also need to decrease any liquid in your recipe (such as oil, milk, eggs, or butter). So if your recipe calls for eggs, you can start by using one less egg for every ¼ cup of coconut flour.

Almond flour is great for most of your favorite meals, treats, and eats you love. If you want to venture out and make your own almond flour, read this post by Minimalist Baker - How to Make Almond Flour.

Chickpea Flour

Chickpea flour is another substitute for coconut flour. Better known as garbanzo flour, and normally used in besan and gram. Garbanzo beans are very versatile beans used in flour and hummus.

Chickpea flour is a go-to when you're looking for something nutritious and delicious.

You can use chickpea flour in virtually everything from baking to frying your favorite recipes. Things to remember when using chickpea flour:

• Ratio: Start with 3 to 4 tablespoons chickpea flour for every 1 tablespoon coconut flour.
• To replace an egg, use 3 tablespoons chickpea flour + 3 tablespoons water.

Chickpea flour can be stored in your pantry for up to 6 months (keep in an airtight container). It will keep longer in the refrigerator or freezer.

Soy Flour

Soy flour is made up of finely ground full-fat dehulled soybeans or simply put dried out and milled soybeans.

While you are able to use soy flour in most recipes, note that it is a bean and does have a bean flavor even in flour form.

For more information on the health benefits of soy flour, visit Livestrong.com and read their article.

A couple of other notes:

• Because coconut flour absorbs significantly more liquid than soy flour, you'll need more soy flour to replace it - typically 3-4 tablespoons for every 1 tablespoon of coconut flour - and you may need to adjust the liquid and eggs accordingly.

Definitely a great option for coconut flour substitution in most of the recipes we love to make.  Ready to try soy flour? Consider Scratch Premium Defatted Soy Flour. It's readily available on Amazon.

⭐Did you know that you can replace an egg in a casserole or baked goods by combining 1 tablespoon of soy flour with 1 teaspoon of water? Neat little fact. 

Flax Meal

Flax Meal is excellent when substituting for coconut flour. Remember flax meal does have that nutty taste, so you may want to keep that in mind when you're using it as a coconut flour replacement.

A couple of notes when using flax meal:

• Because coconut flour absorbs far more liquid than flaxseed meal, you'll typically need 3-4 tablespoons of flaxseed meal for every 1 tablespoon of coconut flour, along with minor liquid adjustments.

Flax meal is still top of the list for its versatile use. My favorite brand of flax meal is from Now Foods.

Ready to try some Flax Meal pancakes?  Give this Flax Seed Meal Pancakes recipe from Slender Kitchen a try!

Rice Flour

Rice flour is an excellent add-in when substituting for coconut flour for your meal planning. Yes, rice flour is what you think it is: grains of rice are milled finely into flour.

Rice flour still gives you that grain-free flour that most are looking for as an alternative to coconut flour or all-purpose flour. A couple of things to keep in mind:

• Generally, 3-4 tablespoons rice flour for every 1 tablespoon coconut flour
• Brown rice gives you a nuttier flavor
• Rice flour has a very soft consistency. It's finely milled and light, though it can produce a slightly sandy texture in baked goods if not blended with other flours.
• Rice flour works well for frying and baking, especially in gluten-free blends.

When you're ready to give rice flour a try, you may want to consider trying Naturevibe Botanicals Organic White Rice Flour.

Did you know that rice flour is also known for its flawless skin benefits? Save some of that rice flour and head over to NDTV Food for homemade rice flour packs for the skin!

Cassava Flour

Cassava flour is the only substitution for coconut flour made from the yuka root. It's still gluten-free and has a light earthy flavor.

Be aware that cassava flour is high in carbohydrates which may not be great for those looking to use it as a coconut flour substitute.

A couple of things to keep in mind:

• Cassava flour has a mild, neutral flavor that works well in both sweet and savory recipes.
• Because coconut flour absorbs significantly more liquid than cassava flour, you'll typically need 3-4 tablespoons of cassava flour for every 1 tablespoon of coconut flour, along with minor liquid adjustments.

Cassava flour is an excellent texture match, though it doesn't provide as much protein or fiber as some other substitutes. But if you're looking for a flour that absorbs flavor, this is the one. Otto's Naturals Cassava Flour is made from 100% yuka root.

Sunflower Seed Flour

Its light flavor makes it a great go-to when substituting for coconut flour in your favorite sweet and savory dishes. A couple of things to note when using sunflower seed flour:

• Sunflower seed flour has a mild, slightly sweet, nutty flavor similar to almond flour.
• It may not be easily accessible in stores but can be easily be made at home (see All Day I Dream About Food's sunflower seed flour recipe here)
• Substitution ratios can vary depending on the recipe and moisture content.
• Exact ratios will vary based on the number of eggs and liquid in the original recipe.
• Because coconut flour is highly absorbent, substitutions require adjusting both flour and liquid amounts.

Sunflower seed flour is a great coconut flour substitute and will give you that smooth consistency that you may have been looking to use. Add this to your list of go-to's! Beyond the Equator sunflower seed flour is extra fine ground.

Anne's Tips

Overall, coconut flour has many substitutes. Think about what you are looking for the flour to do in your recipe. Knowing why you need to substitute will help you easily choose which substitute is best for you.

Easy Cake and Muffin Recipes

Practical Steps to Take

• Screenshot the infographic in this post; it can be used as a quick go-to.
• Pin this on Pinterest as a reference.
• Read the labels when choosing which flour to use.

Be sure to let us know if you've used any substitute for coconut flour that's not listed; we'd love to hear about them in the comments. Stay connected with us by signing up for our newsletter.