Which flours are low in gluten? A Comprehensive Baking Guide

December 28, 2025 •

5 min read

Research shows that a growing number of people are adopting gluten-free or low-gluten diets for health reasons, including conditions like celiac disease and gluten sensitivity. For those navigating these dietary needs, understanding which flours are low in gluten is the first step toward enjoying a variety of delicious, homemade baked goods without compromise.

Quick Summary

Explore naturally gluten-free alternatives, including nut, seed, and grain-based options. Learn about their unique properties and best uses for different types of delicious and sensitive-friendly baking.

Key Points

Low-Gluten vs. Gluten-Free: 'Low-gluten' refers to certain wheat flours, while 'gluten-free' flours contain no gluten protein; the latter is essential for celiac disease.
Cross-Contamination: For celiac disease and severe sensitivities, choose only certified gluten-free flours to avoid contamination during processing.
Variety of Alternatives: Naturally gluten-free options include nuts (almond), seeds, ancient grains (sorghum, buckwheat), and starches (cassava, tapioca).
Almond and Coconut Flour: These popular options are rich in nutrients and low in carbs, but require recipe adjustments due to their unique moisture and absorption properties.
Baking with Binders: In gluten-free baking, binders like xanthan gum or psyllium husk are often needed to replace the elasticity and structure that gluten provides.
Flour Blending: Combining different types of gluten-free flours and starches is the key to achieving optimal texture and consistency in baked goods.

Understanding Low-Gluten vs. Gluten-Free

It's crucial to understand the distinction between "low-gluten" and "gluten-free" flours, as the difference is vital for individuals with celiac disease. Low-gluten flour typically refers to wheat flour that is low in protein and therefore forms less gluten when hydrated, like cake or pastry flour. However, these are still wheat-based and contain enough gluten to cause a reaction in sensitive individuals. Naturally gluten-free flours are made from grains, nuts, or seeds that do not contain the gluten protein from wheat, barley, or rye.

For those with celiac disease or a severe gluten sensitivity, it is essential to use products certified as gluten-free to avoid cross-contamination. Many oats and other naturally gluten-free grains may be processed in facilities that also handle wheat, risking contamination. Always check for a certified gluten-free label when purchasing.

A Guide to Naturally Gluten-Free Flours

There is a wide variety of naturally gluten-free flours available, each with distinct flavors and baking properties. Blending different types is often the key to achieving the desired texture in baked goods.

Nut and Seed Flours

Almond Flour: Made from finely ground blanched almonds, this flour is rich in healthy fats, protein, and dietary fiber. It provides a moist, tender texture and a subtly nutty flavor, making it excellent for cookies, cakes, and quick breads. Because it lacks gluten, it does not provide structure, so recipes may require an extra binding agent like an egg or psyllium husk.
Coconut Flour: A uniquely absorbent flour made from dried, ground coconut meat. It is very high in fiber and imparts a mild coconut flavor. Due to its high absorbency, less flour is needed compared to other types, and recipes require significantly more liquid and eggs to prevent a dense, dry result.
Chickpea Flour (Besan): Popular in Indian and Middle Eastern cuisine, this flour is made from dried chickpeas. It is high in protein and fiber and has a nutty, earthy flavor that works well in savory applications like flatbreads, pancakes (socca), and falafel.

Ancient Grains and Pseudocereals

Buckwheat Flour: Despite its name, buckwheat is a pseudocereal, not a form of wheat, and is naturally gluten-free. It has a rich, earthy flavor and bakes up into a sturdy yet tender texture, making it ideal for pancakes, crepes, and certain baked goods. Light buckwheat has a milder taste than dark buckwheat flour.
Millet Flour: Milled from the small, buttery grain, millet flour has a slightly sweet, mild flavor profile. It is a good source of protein and fiber and can be combined with other flours to create a versatile blend for baked goods.
Sorghum Flour: This is a light-colored, mild-flavored ancient grain flour that is a staple in many gluten-free blends. It adds a tender crumb to baked goods like cakes, cookies, and quick breads, often working best in combination with other flours.
Oat Flour: Oats are naturally gluten-free, but as mentioned, certified gluten-free products are crucial to avoid cross-contamination. Oat flour offers a mild, nutty flavor and a tender texture to baked goods like muffins, pancakes, and biscuits.

Starches and Other Flours

Rice Flour (Brown and White): A neutral-flavored, versatile flour common in many blends. Brown rice flour has a slightly nutty taste and higher fiber content, while white rice flour is more refined. They can be slightly gritty, so pairing them with other starches is common.
Cassava Flour: Made from the whole cassava root, this flour is known for its mild flavor and starchy, sticky consistency. It acts as a good 1:1 substitute for wheat flour in many recipes, particularly tortillas and flatbreads.
Tapioca Starch (Flour): Extracted from the cassava root, tapioca starch is a powerful thickener that adds a chewy texture to baked goods. It is often used in combination with other flours to improve elasticity and bind ingredients together.

Comparison of Low-Gluten and Naturally Gluten-Free Flours


Flour Type	Source	Gluten Status	Flavor Profile	Best Uses
Cake/Pastry Flour	Wheat	Low Gluten	Neutral, Mild	Cakes, Cookies, Tender baked goods
Almond Flour	Nut	Naturally GF	Nutty, Rich	Cookies, Cakes, Quick breads
Coconut Flour	Fruit	Naturally GF	Mild Coconut	Dense baked goods, keto recipes
Buckwheat Flour	Pseudocereal	Naturally GF	Earthy, Nutty	Pancakes, Crepes, Soba Noodles
Oat Flour*	Grain	Naturally GF*	Nutty, Sweet	Muffins, Biscuits, Pancakes
Sorghum Flour	Grain	Naturally GF	Mild, Sweet	Quick breads, Cakes, Cookies
Cassava Flour	Root	Naturally GF	Neutral	Tortillas, Flatbreads
Tapioca Starch	Root	Naturally GF	Neutral	Thickener, adds chewiness

*Requires certified gluten-free label to avoid cross-contamination.

Baking with Low-Gluten Flours: Key Considerations

Baking with naturally gluten-free flours requires a different approach than using wheat-based flours. Without the elastic gluten network, you may need to introduce binding agents or adjust liquid ratios to prevent crumbly, dense, or dry results. Xanthan gum, guar gum, eggs, or psyllium husk powder are common binders used to mimic gluten's function.

Tips for successful gluten-free baking:

Blend your flours: A combination of starches (like tapioca or cornstarch) and protein-rich flours (like almond or sorghum) often yields the best results.
Add moisture: Gluten-free flours can absorb a lot of liquid, so you may need to increase the moisture content in your recipes. Almond and coconut flours, in particular, require more liquid.
Use binders: If your recipe doesn't call for one, add a small amount of xanthan gum or psyllium husk to improve elasticity and texture.
Sift your flours: Many gluten-free flours are heavier than wheat flour. Sifting can help create a lighter, more airy crumb.
Measure by weight: For greater accuracy, especially with delicate gluten-free blends, using a kitchen scale is highly recommended.

For more detailed guidance on specific flour blends and techniques, resources like the blog Bojon Gourmet can be very helpful.

Conclusion

Navigating the world of low-gluten and naturally gluten-free flours opens up a vast array of baking possibilities for those with dietary restrictions or specific health goals. From the nutty richness of almond flour to the versatility of sorghum and the unique properties of coconut flour, there are many alternatives to traditional wheat. By understanding their individual characteristics and utilizing proper baking techniques, anyone can create delicious, satisfying, and wholesome baked goods that cater to their unique needs. Always remember the importance of certified gluten-free products for those with celiac disease to ensure safety and prevent cross-contamination.

Frequently Asked Questions

"Low-gluten" typically refers to wheat-based flours like cake or pastry flour that have a lower protein content, but still contain gluten. "Gluten-free" flours are made from non-wheat sources like nuts, seeds, or grains and contain no gluten. Those with celiac disease must use certified gluten-free options.

Almond flour is naturally gluten-free, as almonds do not contain gluten. However, it is important to purchase a product labeled certified gluten-free if you have celiac disease or a severe sensitivity, as it may be processed in a facility that also handles gluten-containing grains.

Oats themselves are naturally gluten-free, but they are frequently cross-contaminated with wheat, barley, or rye during processing. If you have celiac disease, you must use only certified gluten-free oat flour to ensure it is safe to consume.

Yes, because gluten-free flours lack the elastic protein network of wheat, you often need to add a binding agent to provide structure. Common binders include xanthan gum, guar gum, psyllium husk powder, or eggs.

For a tender crumb, a combination of flours works best. Almond flour and sorghum flour can provide a soft, light texture, while sweet rice flour or tapioca starch can add moisture and elasticity to the blend.

Coconut flour is exceptionally high in fiber and is much more absorbent than other flours. This requires a significant increase in the liquid and egg content of a recipe to achieve a moist, light result.

No. While grains like buckwheat and millet do not naturally contain gluten, they can be processed in shared facilities with wheat, barley, or rye. Always look for a certified gluten-free label, especially if you have celiac disease, to avoid cross-contamination.