Do Chickpea Flours Have Gluten? What You Need to Know

November 12, 2025 •

3 min read

According to Beyond Celiac, chickpea flour (also known as besan or gram flour) is naturally gluten-free as it is made from ground legumes, not grains. The critical distinction lies in its source; unlike wheat, barley, or rye, chickpeas do not contain the gluten protein. For those with celiac disease or gluten sensitivities, this makes chickpea flour a popular and versatile alternative in cooking and baking.

Quick Summary

Chickpea flour is inherently gluten-free, derived from ground garbanzo beans. This makes it a safe and popular choice for those on gluten-free diets, including individuals with celiac disease. Consumers should be mindful of cross-contamination risks during processing by checking for certified gluten-free labels.

Key Points

Naturally Gluten-Free: Chickpea flour is made from ground chickpeas, which are legumes and do not contain gluten.
Risk of Cross-Contamination: For celiacs, it's crucial to purchase certified gluten-free chickpea flour to avoid contamination during processing.
High in Nutrients: It offers more protein and fiber than wheat flour, along with essential vitamins and minerals.
Versatile in the Kitchen: Acts as an excellent binder and thickening agent for both savory and sweet gluten-free recipes.
Multiple Names: Also known as besan or gram flour, especially in South Asian cuisine.
Supports Digestive Health: The high fiber content promotes healthy digestion and blood sugar balance.

Is Chickpea Flour Inherently Gluten-Free?

Yes, chickpea flour is naturally gluten-free. It is made from dried chickpeas (a legume), which are unrelated to gluten-containing grains like wheat, barley, and rye. This natural composition makes it a staple for anyone following a gluten-free diet, from those with celiac disease to individuals with non-celiac gluten sensitivity. Its rise in popularity is largely due to its nutritional profile and versatility in recipes. However, while the flour itself is gluten-free, the risk of cross-contamination during manufacturing or processing means that vigilant label-reading is essential for those with serious intolerances.

Cross-Contamination: A Real Risk

Cross-contamination is the most significant concern for individuals with celiac disease when using chickpea flour. This happens when a naturally gluten-free product comes into contact with gluten-containing ingredients in a shared processing facility or kitchen. For this reason, many manufacturers offer chickpea flour with a 'certified gluten-free' label, indicating it has been processed in a dedicated facility to prevent this risk.

Names for Chickpea Flour to Look Out For

Chickpea flour goes by several names, which can sometimes cause confusion. Knowing these names is helpful when navigating international recipes or shopping in diverse markets:

Besan: Commonly used in Indian and Pakistani cuisine for dishes like pakoras and bhajis.
Gram Flour: Another common name, particularly in South Asia.
Garbanzo Bean Flour: A straightforward and self-explanatory name often used in North America.

Nutritional Benefits of Choosing Chickpea Flour

Beyond being gluten-free, chickpea flour boasts a superior nutritional profile compared to refined wheat flour. It is richer in fiber, protein, and essential micronutrients, offering a variety of health benefits.

High in Protein: Contains a higher percentage of plant-based protein than wheat flour, which aids in muscle repair and promotes a feeling of fullness.
Rich in Fiber: High fiber content supports digestive health, helps regulate blood sugar, and can assist in weight management.
Packed with Vitamins and Minerals: Excellent source of folate, iron, magnesium, and other vital nutrients.
Supports Heart Health: The fiber content helps lower unhealthy cholesterol levels.

Culinary Uses and Baking Properties

Chickpea flour has unique properties that make it a great asset in the kitchen. It acts as a good binding agent, which is particularly useful in gluten-free baking where gluten's binding ability is absent.

Creative Culinary Uses for Chickpea Flour

Here are a few ways to incorporate chickpea flour into your diet:

As a binder in veggie burgers and fritters.
To create gluten-free crepes and pancakes.
As a thickening agent for soups, curries, and gravies.
The primary ingredient in Mediterranean flatbreads like Socca or Farinata.
In traditional Indian snacks like pakoras and bhajis.

Chickpea Flour vs. Wheat Flour: A Comparative Look


Feature	Chickpea Flour (per cup)	Refined Wheat Flour (per cup)	Whole Wheat Flour (per cup)
Gluten Content	None	Yes	Yes
Protein	~21g	~13g	~16g
Calories	~356 kcal	~455 kcal	~408 kcal
Fiber	~10g	~3g	~13g
Source	Legumes (chickpeas)	Grains (wheat)	Grains (wheat)

Sourcing and Storage Tips

When purchasing chickpea flour, you can find it in most grocery stores in the health food or baking aisle. For those with severe gluten intolerance, ensure you select a brand that is explicitly certified gluten-free to avoid any cross-contamination. Store the flour in an airtight container in a cool, dark pantry. For longer shelf life, especially in warm climates, refrigerating or freezing the flour is recommended.

Conclusion

In summary, the answer to the question, "do chickpea flours have gluten?" is a definitive no, as they are naturally derived from legumes. This makes them a safe and highly nutritious alternative for those with celiac disease and gluten sensitivity. With a robust nutritional profile and a variety of culinary applications, chickpea flour is an excellent pantry staple. By being mindful of cross-contamination, reading labels for certification, and exploring its many uses, you can confidently integrate this healthy ingredient into your diet. For additional health and dietary information, refer to authoritative sources like the National Institutes of Health.

Frequently Asked Questions

Yes, people with celiac disease can eat chickpea flour, provided it is certified gluten-free to prevent cross-contamination from other grains like wheat, barley, or rye.

Besan and chickpea flour are different names for flour made from chickpeas. Besan typically refers to flour made from split brown chickpeas (chana dal), while chickpea flour can be made from various whole white chickpeas.

No, chickpea flour behaves differently than wheat flour. While it has good binding properties due to its protein content, it lacks the elastic properties of gluten. For best results in baking, it is often blended with other flours or used in recipes specifically developed for it.

Chickpea flour has significantly fewer carbohydrates and calories compared to refined white flour, making it a good low-carb alternative.

Store chickpea flour in an airtight container in a cool, dry place like a pantry. For a longer shelf life, especially if you don't use it frequently, store it in the refrigerator or freezer.

Yes, chickpea flour is an excellent vegan egg substitute. By mixing it with water, it can be used as a binder in recipes like vegan omelets, quiches, and fritters.

Chickpea flour has a distinctive nutty and earthy flavor. While it works well in savory dishes like falafels and pakoras, its strong taste should be considered when using it in sweet recipes.