Guide to Using Gluten Free Coconut Flour: Tips, Tricks, and Recipes

Gluten-free coconut flour is a great alternative to other flours if you’re looking for a healthy, delicious, and unique flour type!

Coconut flour has a mild, but slightly sweet coconut flavor that compliments many baked goods. It’s high in fiber, meaning that it also aids in digestive health. 

This flour is also great for those following specific diets, like those in a gluten-free lifestyle, low carb/keto diet, or following the paleo diet. Don’t let the name mislead you either–it’s a fruit, not a nut, so those with nut allergies can still enjoy some delicious coconut flour baked goods. 

If you’re in the world of alternative flours, you probably know that every flour has its benefits–and its quirks! Make sure to take some time to understand how to use coconut flour properly. Once you do, it’ll quickly become a staple in your pantry!

What makes coconut flour unique?

Coconut flour is made from the dried meat of coconuts. It’s ground into a fine powder with a distinct and pleasant aroma. 

Unlike many other flours, coconut flour is made from fruit instead of grain, making it absorb more water than traditional grain flours. While it has wonderfully high fiber content, cooking with it can be a bit tricky because it absorbs most liquids quickly. 

The high fiber content can improve digestive health and can also make goods feel more filling. It’s also lower in calories than many other flours, with only 60 calories per serving. You’ll also get a few vitamins, like Iron and Potassium, into your diet by cooking with this flour.

Cooking with coconut flour

Cooking with organic gluten free coconut flour is a lot of fun, especially if you like to put your own twist on a recipe. It’s gained popularity in recent years, but many are still developing recipes that call for it specifically.  

Coconut Flour Conversion Ratio: We use a simple conversion to determine the right amount of coconut flour for a recipe. We suggest using about 25% of the normal amount of coconut flour. For instance, if a recipe calls for 1 cup of all-purpose flour, then use 1/4 cup of coconut flour. The coconut flour will absorb the liquids in the recipe and swell to about the volume of 1 cup of all-purpose flour.

Liquid and Egg Adjustments: When it comes to using coconut flour in recipes, you’ll find that many recipes will require bulking up the egg count. This is because coconut flour absorbs liquids to a high degree. It is recommended that for every 1 cup of coconut flour you use, you should add in 6 eggs. 

Experiment and Learn: It can feel a bit complicated, but it doesn’t have to be! We recommend adding small amounts of liquid, or eggs, into your coconut flour mixture and seeing how moist the mixture remains. If it quickly becomes dry, add in more liquid or eggs, and if it becomes too wet, add in a bit more coconut flour. 

We love using our Gluten-Free Brown Rice Flour or our Gluten-Free All-Purpose Flour as the second flour in the mix. At Arrowhead Mills, we have amazing alternatives to regular flour, so check out all of our options here

Try it out

The best way to learn about coconut flour is to just try it out! Here’s one of our favorite–and simplest–recipes to get you hooked on coconut flour. 

No Bake Chocolate Peanut Butter Cookies 

This tried-and-true recipe and will let you taste how amazing coconut flour is! We can’t wait to see how you incorporate this delicious flour into your baking routine! You can find our Arrowhead Mills gluten free coconut flour, and all of our others, right on our product page!

Watch a video of our No Bake Chocolate Peanut Butter Cookies:

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About Abby Grifno

Abby is a health and wellness writer based out of Washington, DC. As a teacher, she believes health and knowledge go hand-in-hand with helping individuals make the best decisions for their health goals. Through her fact-based research and writing, Abby strives to make nutrition and wellness engaging, accessible, and fun!

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