Almond flour is used in various food recipes to give them more texture, color, and richness. But sometimes you may not have access to almond flour. What should you do in that situation? Should you skip the whole meal just because you are missing one ingredient or will you look for substitutes?
If you answered that you want to look for alternatives, this post is for you. In this article, I will find and discuss the best substitute for almond flour. Moreover, I will also be exploring the nutritional values and providing you with some essential pros and cons that you should know.
What is Almond Flour?
Almond flour is the fine powder of skinless almonds. The almond is soaked in hot water to take off the skin before grounding it. Ground the almonds until it becomes a white, pale powder. This gives them a distinct flavor and texture.
A common misconception is whether almond meal and almond flour are the same. To be clear, no, they are not! They are both made from ground almonds, but as they are processed using different methods, they have different textures, colors, and flavors.
However, both almond flour and meal have almost the same nutritional value. But almond meal has more fiber, minerals, and antioxidants due to the inclusion of almond skin.
Best Substitutes for Almond Flour
The best substitute for almond flour is almond meal. But if that doesn’t suit you, here are some other alternatives that you can consider as well:
- Regular Flour
- Coconut Flour
- Sunflower Seed Flour
- Cashew Flour
- Oat Flour
- Flaxseed Meal
You can use most of them as an almond flour substitute in a 1:1 ratio.
Almond Flour Substitutes: Cooking Ratio & Nutritional Value
Now that you know about the substitutes, here are the nutritional benefits that you get from them. It will help you to decide what substitute will work best for you and your diet. So, before including them in your dish, have a look at the chart below to get a clear picture:
|One Cup Of||Calories||Fat||Carb||Protein||Fiber||Ratio|
|Almond Meal (112g)||648||56g||24g||24g||14g||1:1|
|Regular Flour (125g)||455||1.2g||95g||13g||3.4g||1:3|
|Coconut Flour (113g)||480||16g||64g||16g||40g||1:1|
|Sunflower Seed Flour (64g)||209||1g||23g||31g||3.3g||1:1|
|Cashew Flour (125g)||455||1.2g||95g||13g||3.4g||1:1|
|Oat Flour (104g)||420||9.5g||68g||15g||6.8g||1:1|
|Flaxseed Meal (168g)||897||71g||49g||31g||46g||1:1|
Top 7 Picks for Almond Flour Substitutes
As per the aforementioned substitutes, here are the pros and cons of including them in your daily cooking rituals.
1. Almond Meal
Almond meal is the most similar ingredient to its flour counterpart. As I have mentioned before, they are produced from grounding almonds. But almond meal is grounded with almond skin which makes it healthier. This can be the best substitute for almond flour.
- Almost similar in taste to almond flour.
- It is high in nutritional value.
- It is a less expensive alternative.
- It is a healthier alternative.
- It has a coarser texture because of the processing.
- It can not be used in recipes like macarons or pastries which require light color and texture.
2. Regular Flour
If you are wondering, “Can I substitute almond flour for regular flour?”, yes you can. It is also popularly known as all-purpose flour. And the name justifies itself. But if you want that nutty flavor, this might not be the best choice for you. Let’s have a look at the pros and cons of regular flour.
- It is widely available and can be purchased from any grocery shop.
- It has a neutral flavor, meaning you can mold the taste in any way you want.
- It is lower in protein and fats.
- If you want a gluten-free option, then you should avoid this.
3. Coconut Flour
If you are wondering if you can substitute coconut flour for almond flour, then the answer is yes. But be careful because it is not applicable to every recipe. If you want a gluten-free option, add half a cup of cassava flour; if you want a nut-free option, try adding half a cup of wheat flour.
- Coconut flour is very high in fiber.
- Best almond flour substitute gluten free option.
- It has a strong flavor so those who don’t like coconut may find it overwhelming.
4. Sunflower Seed Flour
Sunflower seed flour is very similar in structure to almond flour. It is a good alternative as it gives a sweet, mild nutty flavor with a similar consistency. If you want a nut-free option, try this at home. You will not regret it.
- It is high in protein with rich nutritional value.
- It will provide a similar structure to almond flour.
- Not readily available everywhere.
5. Cashew Flour
This is the best option for those who want to use flour with nuts but do not like the overwhelming taste of it. Cashew flour can absorb other flavors and enrich your dish with a slightly nutty flavor. If you want a gluten-free alternative, then this one is worth considering.
- It provides a mild taste of nuts which will not overpower the dish.
- It is rich in protein.
- It has less fiber compared to almond flour.
6. Oat Flour
Oat flour is one of the finest substitutes for almond flour out there. If you have oats in your house, then half of your job is already done. To make oat flour, you just have to blend them in a food processor to get the powdery texture. So, if you have some oats available, you can quickly substitute oat flour for almond flour.
- It is rich in fiber that helps in your digestion.
- It is relatively cheap.
- It is a good option for gluten sensitivities.
- It has a slightly different flavor compared to almond flour.
7. Flaxseed Meal
If you are looking for a gluten- or nut-free alternative, this is the best option. The best part is it will still give you a nutty texture and taste if you use it in the right way. It will help you to bake as well without eggs.
- It has a rich nutritional value.
- It has omega-3 fatty acids which are good for health.
- Good nut-free option.
- The texture of this is not similar to almond flour.
How to Choose the Best Alternatives
There are a few things that you need to consider before you choose the almond flour alternatives. The factors are as follows:
1. Nutritrient Rich Food:
Double-check their benefits to ensure that the health advantages of the substitute ingredient are comparable to those of the original product. For instance, if you’re looking for healthy substitutes, pick something high in protein and carbohydrates and steer clear of fat as much as possible.
You should select items that are packed with nutrients yet low in fat and calories. Compared to junk food, they are typically healthier and keep you fuller between meals.
2. Immune System:
Making good decisions regarding your diet that can strengthen your immune system is crucial. According to research, you should make an effort to consume a minimum of 30 various plant-based foods each week to enhance immunity and overall health.
Vitamins A, C, D, zinc, and selenium are essential minerals for a healthy immune system. So select foods that have these vitamins and minerals.
3. Quality Over Quantity:
Always pick quality over quantity. What does that mean? That means when you really want to have chocolate, purchasing high-quality dark chocolate with at least 70% of cocoa instead of a kind with a high sugar content will help you satiate your craving healthily. If crispy snacks are your jam, a tiny bag of fried crisps every now and then can satisfy your appetite. To make a healthy dietary choice, always take everything in moderation.
Almond flour is a great ingredient to use in food, but if you do not have this available at home, you can try the alternatives mentioned before. Always check the nutritional value before you include them in your diet. And if you are unsure, consult with your dietician to get the best results. We hope you enjoyed learning about the best substitute for almond flour!