The 8 Best Gluten Free Flours for Baking in 2023

Thankfully, the days of tasteless gluten free foods are mostly gone, with a number of manufacturers offering a range of certified gluten free products suitable for those with celiac disease or gluten/wheat sensitivity as well as ideal for those of us who want gluten free for other dietary or lifestyle reasons.

As home baking is often the only option to ensure baked goods are gluten free, finding the best gluten free flour can be challenging - especially when the properties of gluten free flours means you often need to custom blend flours for the right consistency and flavor. If time is limited, an all-purpose gluten free flour pre-blended with a variety of flours and starches and/or gums can give consistent results and is often used cup for cup as a wheat flour substitute. In this article we take an in-depth look at different gluten free flours as well as reviewing some of the bestsellers currently available.

Things to Consider Before Buying Gluten Free Flour

Flour is not just wheat flour, a flour can be made by grinding other grains, nuts, seeds or legumes into fine powder. If these are ground into a course powder, it is known as a meal. For those who have celiac disease or gluten sensitivity, flours made from wheat, rye or barley cannot be eaten as these all contain gluten.

There is a lot of experimentation needed with favorite recipes when switching to gluten free flours and because gluten free products often contain more calories and carbs than ‘regular’ products then some dietary adjustments may also be needed.

Wheat flour is also enriched with iron, B vitamins and folic acid and gluten free flours rarely provide this same nutritional content. By keeping an eye on the nutrition of gluten free flour, or indeed any packaged gluten free foods, it can help you avoid some of the dietary shortfalls, such as the lower fiber content.

Unlike traditional flours, gluten free flours are best stored in the refrigerator or freezer and allowed to come up to room temperature before using.

The Role of Gluten

Gluten is a general term for a family of proteins found in wheat, barley and other grains as well as grain based products such as food colorings, beer and malt vinegar. The two main proteins in gluten are glutenin and gliadin. It is the gliadin that is responsible for most of the negative health impacts.

Gluten makes food ‘doughy’, in fact the name gluten comes from the glue-like consistency that it forms. Once the glutenin and gliadin are surrounded by water, the gluten molecules begin to form elastic, strong and sticky bonds which allows doughs to stretch.

The more water that is added to a mix, the more the gluten develops and the chewier the dough becomes. Kneading and mixing also helps the bonded gluten molecules form into sheets or strands. This is why bread rises when yeast is added; the yeast gives off gas which gets trapped between the gluten molecule sheets.

Cake mixes do not contain as much gluten as bread or pizza as they do not need to be as chewy. The main purpose of gluten in cakes is to prevent them from crumbling. Similarly, pie crust dough only contains a small amount of liquid in with the fat to keep the crust flaky and tender.

Just removing gluten sources from baking will give poor results, a mix of gluten free flours is needed for better baked goods. Unless the flour is pre-blended, you may need to use a mix of three or more gluten free flours to get the right structure, taste and texture.

If you bake breads gluten free, bake them in a loaf pan or Bundt pan as without any wall support the bread will not keep its shape. Gums such as xanthan gum or guar gum are often in blended gluten free flours as these have the same sticky effect as gluten. If not already in the flour, a small amount (around ⅛ to ¼ teaspoon per cup of flour) can be added to the mix. If possible, adding extra protein in the form of an egg or liquid egg white to a gluten free recipe can also help.

Types of Gluten Free Flours

Gluten free flours can be categorized depending on their protein content (high or low) but also their taste (neutral or strong). Some gluten free flours are also starches.

Low Protein Gluten Free Flour

Grains such as corn, rice and millet are low protein which gives a low protein flour when they are ground. Although these grains are fine for use in baking, they do not hold baked goods together well so often need to be combined.

Brown and/or white rice flour is a popular low protein gluten free flour which is also one of the lower costing gluten free flours. Although it can be on the gritty side, it has quite a neutral taste. Millet flour and corn flour do have better textures than rice flour but also a stronger taste.

Grains such as quinoa, amaranth, sorghum and buckwheat are strong tasting, so these are best used where the taste is acceptable – such as in bread. Smaller amounts of these can also be mixed with a higher protein gluten free flour.

Low protein gluten free flours are best used for coatings, as thickeners and for baking flatbreads or making tempura.

High Protein Gluten Free Flour

These types of flours are ground from legumes such as soybeans or fava beans, rather than from grains. As these are heavy and dense flours with quite a strong bean flavor it is best not to use these in large quantities when baking as the flavor will be too strong. They are also unsuitable for thickening or gravies. They are best mixed with a low protein gluten free flour and then used for baking. You can also use them when sautéing meats.

Gluten Free Starches

When the gluten is separated from grains, it leaves a starch. As these starches are gluten free, they can be used in baking alongside gluten free flours to add texture to baked goods or even just for thickening liquids. A starch cannot be used on its own in baking as the food will not bind together properly.

Popular starches include cornstarch, potato starch, arrowroot starch and tapioca starch. These contain minimal flavor and can sometimes be difficult to work with as they will form lumps when heated. You can find it easier to mix starch and liquid together separately before adding it to the pan. If the liquid is too thick after cooling, then heating it up again will usually thin it out. Starches also give clearer liquids when used in soups or casseroles rather than the creamier color usually seen with flours.

Most gluten free flour blends will contain one or more of these starches alongside the flours.

Gluten Free Flour Blends

Although these can cost more than single types of gluten free flour, these blends are often all-purpose and can cut some of the guesswork out of baking as they often just substitute wheat flour 1:1; although some may need extra liquid or egg adding to the mix.

Types of Gluten Free Flours

As well as the flours below being available as they are, a number of these are also contained within gluten free all-purpose blends:

Almond	Made from finely ground blanched almonds, almond flour is ideal for darker baked goods as well as rustic breads and fine pastries such as macaroons.
Amaranth	This has a nutty flavor and is best for pasta and baked goods.
Bean	Best used in savory dishes or in desserts where spices or chocolate can mask the bean flavor.
Buckwheat	The earthy flavor of this suits pasta, crepes and pancakes.
Coconut	Ideal in small amounts for baked goods such as cakes, cookies and muffins.
Corn	Usually used for cornbreads, fritters, polenta, hushpuppies and muffins, corn flours and cornmeal can be purchased whole grain for the extra fiber and nutrition.
Millet	Multipurpose for either sweet or savory goods such as cornbread, muffins and cookies.
Rice	Brown rice flour and white rice flour are ideal for a wide range of cakes, breads, noodles, sauces and tempura. Sweet white rice flour lacks sweetness and is very starchy and this is usually used to make sticky rice; similarly, sweet brown rice flour is used more as a binder than as a flour.
Oat	As this is wholegrain and mild flavored, gluten free oat flour is ideal for a wide range of goods including breads, pancakes and cookies. Not everyone with celiac disease will be able to tolerate oats though - medical professionals often recommend consuming less than 1/3 of a cup per day.
Quinoa	Its nutty flavor and light color is suitable for cakes and cookies as well as savory muffins and breads.
Sorghum	A wholegrain flour with a smoother texture, sorghum is ideal for more delicate baked goods such as breads as well as pancakes. It can also be used to make roti, traditional Indian flatbreads.
Teff	This nutty flour is high fiber and a good vitamin C source and is ideal for pie crusts, scones, shortbreads and pancakes. It is also used to make traditional Ethiopian flatbreads, Injera.

Gluten Free Labelling

Any foods which do not contain a gluten free label or certification and contain any types of wheat (including spelt), barley, rye, oats, malt or brewer’s yeast will not be gluten free.

Gluten free products which carry third party certifications such as GIG’s Gluten-Free Certification Organization (GFCO) are generally considered safe for gluten free needs.

For a product to be labelled as gluten free, the FDA says it must contain less than 20 parts per million (ppm). A number of manufacturers may also batch test their gluten free products to less than the threshold required by the FDA.

Any products FDA regulated and labelled as ‘gluten free’, ‘no gluten’, ‘free of gluten’ or ‘without gluten’ are also considered safe as the regulations mean that manufacturers have complied with the definition within the FDA regulation. This labelling is part of the FALCPA (Food Allergen Labeling and Consumer Protection Act) but it only applies to packaged foods regulated by the FDA.

Some gluten free products may contain wheat in the ingredients list but if this is gluten free, then the product will also contain the statement: ‘The wheat has been processed to allow this food to meet the Food and Drug Administration (FDA) requirements for gluten-free foods’.

The USDA does not have to follow FALCPA though, and it is the USDA, rather than the FDA, which regulates meats, eggs and other products. However, as many as 90% of products regulated by the USDA are estimated to do follow FALCPA voluntarily. This may be identified with a statement along the lines of ‘this USDA regulated product complies with FALCPA’.

If foods are labelled gluten free it also means the odds are usually lower that the grain has not been grown, harvested or manufactured in the same facility as gluten containing grains such as wheat or oats.

Conclusion

In this article we have taken an-depth look at gluten and the important role it plays in baking. We also looked at different types of gluten free flours and discussed why they can be difficult to use and what labelling to look for to ensure that a flour is actually gluten free.

Whether you are new to gluten free flours or have been a celiac or gluten/wheat sensitivity sufferer for some time, we trust that you have found this article interesting and that our reviews on the best gluten free flour have helped you to choose the right multi-purpose flour; whether for baking bread, cakes, muffins or just for sautéing meats and thickening gravies and sauces.