My Favorite Grain Free Flour
As you may have noticed, most of the baked good recipes on Empowered Sustenance call for coconut flour. This grain free flour is a favorite among those following the SCD, Paleo, or GAPS diet. Almond flour, the other little darling of grain free baking, creates a lovely texture but is often not well tolerated by those with distressed digestive tracts. I can’t tolerate nuts, so Empowered Sustenance recipes are completely nut free!
Why I Love Coconut Flour
Non Allergenic: Like I mentioned, grain free baked goods usually rely on almond flour. Coconuts are actually a seed and much less allergenic than tree nuts. (But the FDA considers coconut a tree nut… totally weird).
Light Texture: Coconut flour boasts a light and fluffy texture and produces tender baked goods. The flour varies between brands, but I love the finely-milled texture of Bob’s Red Mill coconut flour.
High in Protein: Coconut flour packs five grams of protein in just two tablespoons!
Nourishing Fats: There are four grams of healing saturated fat from coconut oil in two tablespoons of coconut flour. Did you know that coconut oil is extremely high in metabolism-boosting medium chain triglycerides? As a bonus, the protein and fats in coconut flour will reduce the glycemic load of baked goods containing a sweetener.
It tastes delicious: I love coconut flour because it doesn’t have a strong flavor. If you don’t care for coconut, you will probably still enjoy baked goods made with mild, slightly toasty flavor.
A little goes a long way: Coconut flour seems pricey at first, but a little goes a long way. One batch of my popular Coconut Flour Pancakes with Gelatin use only 1/4 cup of coconut flour for 2 generous portions.
Is Coconut Flour for You?
There is no “one size fits all” when it comes to food, however. While coconut flour is generally well-tolerated, consider the following points.
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Baking with 100% coconut flour almost always requires eggs. Eggs provide structure and binding for coconut flour baked goods. I’ve been asked about using chia and flax eggs as a replacement in many of my coconut flour recipes. These egg replacements simply do not works with 100% coconut flour baked products.
My three ingredient coconut flour cookies and Chewy Ginger Cookies are egg free and coconut flour based. Also, Kelly brilliantly created a coconut flour doughnut with psyllium as an egg replacer (not SCD or GAPS, though).
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It is high in fiber: Coconut flour contains a whopping 6 grams of fiber in two tablespoons. Contrary to information publicized by the media, high fiber foods do not produce regularity, a healthy digestive system, or promote satiety. Fiber is not bad per se, but should be consumed in limited quantities. Are you curious to learn more about how fiber fits into a healthy diet? Read my post, “Is A High Fiber Diet a Health Hazard?“
Additionally, fiber may aggravate an inflamed digestive tract and should be avoided by those experiencing a colitis or Crohn’s flare-up, for example.
Where do I get coconut flour?
You can find coconut flour at most health food stores. I buy my coconut flour through Vitacost.com, because the prices are steeply discounted (get $10 off your Vitacost order by clicking through my referral code here). You can also find a good price on coconut flour here, at Amazon.
Bob’s Red Mill Coconut Flour Giveaway
This giveaway is closed.
I am so happy I stumbled across this site! My husband is severely allergic to onions and is embarking on a dietary journey to eliminate “bad” bacteria from his gut and grow “good” bacteria. His hope is that he will be able to lower his sensitivity through ridding himself of the bacteria that feeds off the sulphur produced by certain foods.
I was recently diagnosed with Rheumatoid arthritis and possibly Fibromyalgia. I was prescribed some heavy duty drugs but like you, do not want to go that route. I fully believe in the power of diet to affect how our bodies function. I am slowly trying to eliminate grains / gluten fro my diet so as to reduce my inflammation. I am excited to begin incorporating coconut flour in my recipes!
Thank you so much for posting such an inspirational blog! i look forward to learning more about this new way to look at life. Cheers!
BRM is the ONLY coconut flour brand I buy! I love it! The pancakes are to die for! They taste like cookies! I would be delighted to win a bag!! I’ve never tried the coconut flakes, but I’m pretty sure they’ll change my life! LOL THANKS!
I love coconut flour. Love to bake with it
I have been wanting to try coconut flour!
Thank you!
We love coconut flour crackers….
We just found out my family of 5 has celiac disease so we are all new to this. I haven’t tried coconut flour yet because I am having a hard time finding it here. Can’t wait to try it!
I just started using coconut flour since going grain free. Coconut pancakes are delicious!
i have just started my “real food” journey and have yet to try coconut flour – even though i see so many yummy sounding recipes on your site! thanks for the opportunity to win this!
I am EXTREMELY familiar with coconut flour, haha, maybe too much so. Just made pancakes this morning with coconut flour (and almond flour). Delicious!
Oh – pick me! Coconut flour is so awesome…but it is expensive! I want to keep it stocked in my pantry, but struggle to stay within a budget – so winning some would be amazing! Love love love your blog! (and Caroline’s too!)
I am not familiar with it, but I can’t wait to give it a try. I’ll have to look in my local store today as I know they carry some Bob’s products. My husband has the issues with gluten and a variety of other allergens, but he’s not one to try new things. We’ll see what he thinks!
I love, love, love coconut flour and am in a hard spot because I have to eliminate eggs from our diet for the next several months due to sulpher issues. Wish there was a substitute for eggs when using coconut flour.
I am familiar with coconut flour and I love the taste. When I bake with coconut flour, I feel like my grandchildren are getting a much better choice. Thank you for this opportunity!
One of us doesn’t eat eggs so I don’t cook with coconut flour mainly because of the number of eggs required so I’m really looking forward to your cookie recipe!
I love coconut flour. I am allergic to gluten and sugar. I was wondering how to replace coconut flour for wheat flour or almond flour in a couple of my favorite recipes. Is there a certain ratio you use to know how much coconut flour to use? I know it is extremely different to use than other flours.
I love coconut flour! I have to be careful to consume it only in small quantities, like a tbsp is plenty, because a low-fiber diet is worlds better for me.
great giveaway! i’ve been meaning to try coconut flour for a long time now – it seems like a nice gluten-free alternative
I am just starting to bake with coconut flour! And am a bit nervous.
Hi Lauren!
You are such an inspiration and I’m so glad I found your site! I’ve recently started living the Paleo lifestyle and your wealth of knowledge and delicious recipes have been a great help. Thanks for what you’re doing and for the great giveaway opportunity!
Oops, I missed the actual question! I’m slowly getting aquainted with coconut flour as I progress though my paleo journey ;-D
Yes, I use coconut flour.
It would be great to have some coconut flour. I miss baked goods since going gluten/grain free and eliminating eggs, dairy, and sugar. Flax is great but challenging to the palette and digestion so coconut is my new “best friend” :O)
thank you for the giveaway! I would really like to try them!
I am familiar with coconut flour. I have used it for many things. I love it! I am on the Gaps diet and use it regularly, but am running out. I would love to win some. I have never tried Bobs brand though. Thanks for the giveaway. Good luck everyone.
We LOVE coconut flour! A little goes such a long way! And I personally love that the recipes usually call for lots of eggs – I feel like it’s more bang for your buck!
I love coconut flour! I use it for muffins and other baked goods that are GAPS-friendly for myself and my son.
I’ve been meaning to try coconut flour for a while but we’ve been on a strict budget and haven’t yet taken the plunge. This would be a great opportunity to try it! Thanks!
I’m a huge fan of coconut flour! I don’t use it alone much, but mixing it with different flours (especially almond) gives baked goods a lighter quality that is just delicious! Thanks for the giveaway!
Great giveaway!!!
I’m only familiar with the fact I’ve been reading about how everyone loves it, but I haven’t tried it myself yet.
I haven’t yet baked with coconut flour, but look forward to giving it a try. Pre-GAPS, I baked a lot, so for my first few months on the diet, I avoided baking altogether. I didn’t want to fall into old habits with new ingredient substitutions. Now that healthier eating has become a habit, I’m looking forward to the occasional baked treat as part of my diet.
Can you store cultured veggies in your pantry?
Hi Hope! That’s not my pantry (it’s a stock photo)… but I wish it was! You can store cultured veggies in a pantry while they are fermenting. After fermentation (a few days to a week, depending on the vegetable), they should be stored in the fridge.
I LOVE coconut flour and use it almost daily!!
I use coconut flour, but I would like to use it more often than other fours.
*Flours* not fours
I love coconut flour! I have some really delicious cookie recipes that call for it.
I love coconut flour, and I’d like to try the flakes, too!
I have tried baking a little with coconut flour, but have not been very successful. I would like to become more proficient at using coconut and other alternative flours.
I have just started experimenting with coconut flour, unfortunately my little guy is sensitive to eggs and nuts so I’m very limited here, lol. I loved your coconut flour eggless cookie recipe and look forward to the carrot cookie recipe!
I LOVE coconut flour!! it has been my saving grace since finding out I am gluten intolerant! I would love to win a bag!!!
I have a bag of coconut flour I haven’t used yet. Your blog gives me inspiration to start baking! Thank you!
Two months ago I became gluten-free and was recommended to try coconut flour as a replacement for wheat flour. I haven’t tried it yet but looking at those delicious zucchini muffins I really want to!
I am familiar with coconut flour, but have yet to try it. Would love to win and try it out!
Yup, I use coconut flour all the time to make “cocomeal” (thats oatmeal, but with coconut flour instead of oats).
I’ve never used it but have been using coconut oil for a year now and it has become a staple!
We love coconut flour here!
I am beginning to use healthier ingredients in my cooking. I have yet to use coconut flour but I have started using coconut oil for a few months now. I love it.
I love coconut flour! Just made banana muffins with it yesterday!
I love coconut flour recipes. I try to keep coconut flour on hand at all times. I am so glad to find the My Grain Free Pantry site.
I like coconut flour and am trying to learn to love it. There is definitely a learning curve for me in getting comfortable with it.
Coconut oil, yes. Coconut flour, no. Show me the way….(sung to the 90′s song tune).
i have used coconut flour previously, and i would love to be able to incorporate it more into my cooking and baking. i’m still getting the hang of using it, as it is completely different to work with when compared to grain flours. but since i am transitioning to a mostly paleo/traditional foods diet, i would like to use more grain free flours, like coconut flour.
I’ve read about coconut flour, but have not used or tried it yet.
I love coconut flour! I’ve used it for years. My only issue – sometimes the baked goods come out a bit dry. But overall, it’s a great thing.
I am new to coconut flour. I bought it to try out in one recipe and I LOVED it. But I haven’t done much experimenting with it. I love the coconut flavor!
I have been building up my wheat-free pantry items and planning to buy coconut flour, but haven’t tried it yet! I’m excited to try it! I love coconut in all it’s forms.
I love using coconut flour in my baking – my fave, chocolate chip cookies and chocolate cream cheese chia seed brownies!!!
I’ve been wanting to try coconut flour for a really long time. I can’t wait to try it!
I’m very familiar with coconut flour! I use it almost every day for all sorts of clean eats!
Thank you for an inspiring site to help feed my way to health.
just bought some coconut flour today and made some brownies…..LOVE IT
I have coconut flour, but I am afraid to try it, I need read more of your recipes, pick one and then “just do it”. Thanks for so much inspiration!
I’ve never tried coconut flour. This would be a great win!
My absolute favorite pancake recipe ever is yours made with coconut flour. We have tried quite a few, but have settled on this one as our go to!
I have been using coconut flour more often now that I am on the GAPS diet. My greatest challenge is having to leave out the baking soda for GAPS reasons.
I would love to try coconut flour! Sounds like a wonderful healthy, delicious alternative to GMO-laden flours on the market!
I’ve just started experimenting with coconut flour. I love it but my kids don’t care for it yet. I’m hoping they get used to it since I’m trying to limit grains in our house.
LOVE coconut flour…
I bake with it all the time! Wish I discovered the stuff before because it makes everything SOO delicious! Btw, I have a contest going on my site as well for a Barlean’s Prize Pack.
http://acraftygourmet.blogspot.com/2012/10/Vegan-Coconut-Carob-Pudding-Barleans-Giveaway.html
I haven’t played with coconut flour much yet, but I have made coconut flour muffins, which aren’t the same as the ones made with white flour but still get rapidly devoured by my picky eaters.
I have used it, but not enough.
What alternatives are there for coconut flour while sticking to Paleo styled eating? My system has never tolerated much coconut even fresh from the nut. So baking/cooking with coconut flour and coconut oils are out for me – I get nauseous whenever I smell coconut oil.
I would prefer to not go heavy on the nut meals/flours as well.
There really isn’t a substitute for coconut flour. As for the coconut oil, you could try refined coconut oil, which is still healthy but it doesn’t taste like coconut. Pastured lard is also a good substitute for coconut oil in recipes.
To Liz, the first commenter above (from Oct 5, 2012): What you’ve said really strikes a chord with me, as I’ve been learning about the kinds of things you’ve mentioned here. I would love to communicate with you about this: 818-903-0087.