Is flour gluten-free

Overview of gluten-free flours


What is gluten and what is it in?

For those who cannot eat gluten, it is very difficult to get an overview of the alternatives to wheat flour, especially at the beginning. Gluten intolerance (celiac disease) causes the body to perceive gluten as a toxin - gluten is the sticky protein (elastic protein) in wheat (also Durum wheat semolina, bulgur, couscous), rye, triticale, barley, spelled, oats, green spelled and Kamut. It causes the flour to turn into a sticky dough when processed. In the case of gluten intolerance, however, the gluten damages the lining of the small intestine, which leads to inflammation and digestive problems.

Overview of gluten-free flours

Fortunately, nowadays there are a multitude of alternatives for flour containing gluten - this is very helpful, especially when you have to get gluten out of your diet. In the meantime, health food stores, health food stores, Asian shops and many common grocery stores offer a large selection of delicious and nutritious gluten-free flours.

In Asia shops you can often find very finely ground flour, which is particularly good for baking. But you should be careful with Asian flours, as it is very difficult to prove that these flours have been processed in a gluten-free facility - ie there can be clear traces of gluten in these flours! So if you're not sure, I only recommend buying GF flours that have the gluten-free logo - the crossed out ear - show on the packaging.

Gluten-free baking

A flour mixture consisting of different gluten-free flours is required for gluten-free baking. Such a mixture usually consists of a GF flour part and a starch part - an optimal ratio for an all-purpose flour mix 2 parts GF flours and 1 part starch. It's very easy to mix such a GF flour mix yourself - here are a few examples of gluten-free flour mixes. But there is now a very good selection of ready-made gluten-free flour mixes that are particularly suitable for beginners.

Depending on the mix, there are various properties and uses for gluten-free baking. In the same way, you get a wide variety of flavors and textures. The best thing to do is to try out the individual types of gluten-free flour little by little to find your favorite flavor. And depending on the mix, you can of course add many vitamins, minerals, proteins and fiber to your baked goods and thus support a strengthening diet in a tasty way.

As mentioned above, gluten has a binding function and strengthens and binds the dough during baking. The gluten-free alternatives to flour containing gluten, listed below, are all GLUTEN-FREE. However, I would like to briefly note that recipes with gluten-free flours will always taste different than those with wheat, but after a few attempts you will soon notice that there are just as good, tasty and above all healthy alternatives!

A short information about my overview- This is by no means a complete list, but I hope that it will be of help to one or the other and that you will soon find the perfect gluten-free flour mix for you!

Which flours are now gluten-free?


Overview of gluten-free flours


  • Amaranth flour
  • Brown rice flour / whole grain rice flour
  • Buckwheat flour
  • Chia flour
  • Oat flour (but ONLY certified gluten-free!)
  • Millet flour
  • Flaxseed flour
  • Cornmeal
  • Milo flour (sorghum flour)
  • Montina flour
  • Quinoa flour
  • Sorghum flour (milo flour)
  • Teff flour


  • White rice flour
  • Glutinous rice flour / sweet rice flour
  • Sweet potato flour


  • Potato flour / potato starch
  • Corn starch / cornstarch
  • Arrowroot flour / Maranta flour
  • Tapioca flour / tapioca starch


  • Coconut flour
  • Almond flour
  • Chestnut flour
  • Hazelnut flour
  • Walnut flour
  • Pecan flour
  • Cashew nut flour
  • Pistachio flour
  • Macadamia nut flour


  • Chickpea flour
  • Soy flour
  • Bean flour (usually a mixture of several bean flours)



Amaranth flour

is ground from the tiny seeds of the amaranth plant. The grains are rich in protein, fiber, iron and calcium and the flour is one of the nutritious types of gluten-free flour. The taste is reminiscent of a nutty as well as grassy, ​​earthy aroma, so the flour is best suited for hearty recipes such as bread, pizza, crepes and quiches. With puffed amaranth, for example, you can conjure up a surprisingly good breakfast cereal.
Tip:Although the taste is good and it has a very sticky texture, the amount of amaranth in a flour mixture should not be more than 10%.

Brown rice flour / whole grain rice flour

is heavier than white rice flour and is ground from unpolished brown rice. It therefore offers a higher nutritional value than white rice flour and contains many vitamins, minerals and fiber. The flour has a light brown color, a slightly grainy texture and a slightly nutty and mild taste. Brown rice flour is equally suitable for savory and sweet recipes and I like to use it in my gluten-free flour mixes.

Buckwheat flour

Despite its name, it has nothing to do with wheat - the buckwheat plant is actually related to rhubarb and the fine flour is ground from the small seeds. It has a very strong taste with a strong nutty and slightly bitter aroma and is therefore usually not used as the only flour in a recipe. It is one of the wholesome gluten-free flours and is very rich in protein. Buckwheat is particularly good for baking and makes a good component in a gluten-free flour mix for bread and pastries. It is very suitable, for example, for hearty baked goods, muffins or banana bread. To get a balanced aroma it is best mixed with rice or corn flour.

Chia flour

is made from chia seeds, which are also known as “superfoods” because they are very nutritious - they contain important omega-3 fatty acids, fiber, calcium and protein. That is why many athletes use chia seeds for an improved energy supply. The seeds can be sprinkled over breakfast cereal, for example. Chia flour can be used as an egg substitute or in gluten-free flour mixes.
Tip:If you use chia flour for gluten-free baking, the baking time should be increased by approx. 5% for optimal results.


consists of ground pure oats. The debate over whether or not oats is gluten-free is running high and regulations vary from country to country. It is therefore very important to get to grips with the facts before incorporating oats into your diet. For everyone who wants to use oats, make sure that only certified oats (labeled gluten-free) are purchased! This is planted under strict growing conditions to prevent contamination from wheat. Baking results with oats are similar to those with wheat, so it seems to be quite popular. It is versatile, nutritious and rich in protein.

Millet flour

is ground from the millet grain. It has almost the same protein content as wheat and is therefore very suitable as a component in bread mixes. However, millet alone does not bind enough and works best in combination with other gluten-free flours. Millet flour has a powdery consistency and a slightly sweet and mild taste. It gives baked goods such as bread and muffins a crumbly structure and is particularly suitable for quick breads.

Flaxseed flour

Flax seeds are considered very nutritious and healthy and were grown in Babylon 5000 years ago. In particular, they are an extremely good source of omega-3 fatty acids, lignans, and fiber. The flaxseed flour has a nutty taste and not only brings valuable nutritional values ​​to baked goods such as bread, pancakes, muffins and cookies, but also gives them a good texture. Flaxseed flour is also often used as an egg substitute in recipes for muffins, cakes, cookies and pancakes. 1 tablespoon of flaxseed flour and 3 tablespoons of liquid replace an egg.
Tip:If you want to use flaxseed flour in a recipe, you can use flaxseed flour to make up to 25% of the flour replace.


is ground from dried and washed corn kernels (also known as polenta). The yellow flour adds color to the baked goods and adds moisture and texture. In Mexican cuisine, the authentic maize flour is called “masa harina”. It's especially good for corn tortillas or corn bread.

Milo flour (sorghum flour)

is ground from the Milokorn and is one of the most important types of millet. The word “milo” means millet in Africa; Another name we are familiar with is carrot millet. Milokorn belongs to the genus Sorghum - the sweet grass family. It is interesting that millet is also often referred to as sorghum. More information is available here: <>

But in summary one can say that milo flour is the same as sorghum flour! You can find details on the taste and use under sorghum flour.
Tip:The following other names always refer to the same flour: Jowar Flour; Milo Flour; Farine de Sorghum (French); Sorghum Mehl (German), Milo Mehl (German); Harina de Sorghum (Spanish); Jowar, Juwar (Indian)

Shopping tips Sorghum flour

Montina flour

This gluten-free flour is ground from the seeds of the Indian rice grass plant. It is therefore also known as Indian rice grass flour or Indian ricegrass flour. Montina flour is rich in fiber and protein and improves the taste of the baked goods and gives them a fine texture. The proportion of this flour in a gluten-free flour mixture should not be more than 15-20%.

Quinoa flour

(pronounced “keen wah”) is native to South America and is related to the spinach and beet family of plants. It has been used as a grain for more than 5000 years and the Incas called it the mother of seeds. The flour is ground from the seeds of the quinoa plant and is very nutritious and healthy - it is a rich source of vegetable proteins. The quinoa grains taste nutty and delicious; as a flour it has a coarse structure and a nutty, slightly bitter taste. It gives texture to the baked goods and also adds more moisture. Mixed with other gluten-free flours, it gives the baked goods a piquant taste, so it is well suited for savory baked goods such as bread, pizza and pastries. But it is also often used in cakes. Puffed quinoa is a great alternative to oats and couscous.

Sorghum flour (Milo flour)

Sorghum, a type of millet, is an important staple food in Africa and India and belongs to the sweet grass family. Therefore it has a nutty and slightly sweet taste and is suitable for all kinds of baked goods such as cakes, muffins, bread and pastries. Many also describe it as tasteless, some as slightly bitter. The texture and taste are most similar to traditional wheat flour and in a few cases it even works as a direct substitute for wheat flour. Sorghum flour is high in fiber and protein and is a good alternative to rice flour.
Tip:The following other names always refer to the same flour: Jowar Flour; Milo Flour; Farine de Sorghum (French); Sorghum flour (German); Milo Mehl (German), Harina de Sorghum (Spanish); Jowar, Juwar (Indian)

Shopping tips Sorghum flour

Teff flour

Teff comes from the grass family and is a tiny grain of grain native to northern Africa, mainly Ethiopia. The tiny nutritious seeds are ground into teff flour, which is a dark brown color. It has a mild, nutty and almost sweet taste and is somewhat reminiscent of the taste of chocolate. The grains are traditionally cooked to a pulp - the preparation is the same as for polenta. In gluten-free baking, the teff flour has a slightly gel-like consistency, which binds the baked goods almost in a similar way to gluten plus it adds moisture. It is very suitable for bread and waffles, for example.




White rice flour

is ground from finely ground and polished rice. It is very mild in taste and therefore versatile, but not particularly nutritious either. Rice flour is the main ingredient in many gluten-free flour mixes, but it can even be used on its own in many recipes. It's best for recipes that require a light texture, such as pastries, cookies, muffins, or cakes.

Glutinous rice flour / sweet rice flour

is made from so-called mochi rice. This short-grain rice, which comes from Japan, is particularly starchy and has a sticky property - which makes it a good thickener at the same time. The sticky rice flour is particularly suitable for desserts and in Japan it is used, for example, for mochi. But like corn starch, it can also be used to thicken sauces. The taste is not sweet as the name would suggest, but rather tasteless.
Tip:Glutinous rice flour is also easy to make yourself - take a short grain rice such as rice pudding or risotto rice and grind it to fine flour.

Sweet potato flour

is incredibly versatile and can be used for baked goods such as bread, cookies, muffins, crepes, cakes and much more. It adds a delicious and slightly sweet aroma to the baked goods and binds the moisture very well - this keeps the baked goods nice and moist. But it can also be used as a thickener in sauces and soups. It is also rich in fiber, vitamin A, iron and calcium.




Potato flour / potato starch

is made from peeled potatoes and is very fine, but has a heavy density and should therefore be used sparingly. Some say that it has a light potato taste, which I think can no longer be detected in the finished baking result. The potato starch gives the gluten-free baked goods a light texture and stays nice and moist and moist. Potato starch is great for shortbread and cookies and for thickening casseroles, soups and stews.

Corn starch / cornstarch

is made from very finely ground corn. The fine white powder is an effective thickener and is ideal for thickening sauces or for puddings and creams. With gluten-free baking, it also brings a fine and light structure to the baked goods. Corn starch has a mild taste and is also very suitable for gluten-free flour mixes.

Arrowroot flour / Maranta flour

is a starch flour and is obtained from the roots of the arrowroot plant. The fine white powder is a neutral-tasting thickener and becomes clear as soon as it is cooked - making it perfect for thickening sauces or filling fruit cakes. It can also be used as an egg substitute by adding 2 tablespoons of it to the baked goods instead of one egg. Arrowroot flour is a very expensive ingredient - cheaper alternatives include corn starch, tapioca starch or potato starch.

Tapioca flour / tapioca starch

is made from the roots of the cassava plant and has a light, soft and very fine structure. Tapioca flour has a sweet taste and helps to create smooth doughs that are easier to process - ideal for biscuits, for example - and it gives gluten-free baked goods a beautiful brown color when baking. It is also a very good and easily digestible binder for sauces, bread and cakes.




  • Coconut flour
  • Almond flour
  • Chestnut flour
  • Hazelnut flour
  • Walnut flour
  • Pecan flour
  • Cashew nut flour
  • Pistachio flour
  • Macadamia nut flour

Coconut flour, almond flour and other nut flours are easy to make yourself. With almond flour, for example, simply take raw, peeled (blanched) almonds and grind to fine flour in an electric mill - but be careful! If you grind too long, you get almond butter. With coconut flour, roasted coconut flakes or desiccated coconut are used and finely ground to flour. This production method can be used for all nuts. The almond flour and other nut flours such as chestnuts, hazelnuts, walnuts, cashew nuts, macadamia nuts, pistachios and much more. bring taste, texture and protein to gluten-free baked goods.




Chickpea flour

is ground from peeled or roasted chickpeas and has a slightly nutty and “floury” taste. It is a very good thickener and is used, for example, to make falafel and hummus or for sauces, stews and sauces. It is also suitable for pizza dough and spreads and can be used as an egg substitute. Chickpea flour is very nutritious - it's high in carbohydrates but also very rich in protein.

Soy flour

is a very protein-rich flour with a nutty taste, but at the same time it tends to leave a distinctive aftertaste like teff or buckwheat. As a rule, it is not used on its own, but is combined with other gluten-free flours to form a gluten-free flour mixture.It harmonizes very well with tapioca flour or sticky rice flour, for example. Soy flour is often used as a thickener or as a flavor enhancer. And thanks to its high protein content, gluten is also replaced quite well in gluten-free baked goods. It can also be used as an egg substitute.
Tip:Soy flour needs to be stored carefully as it is a very high-fat flour and can therefore go rancid. It is best to store it in a cool and dark place, it can even be stored in the refrigerator.

Bean flour

is usually a mixture of field beans or fava beans, chickpeas or soybeans. But there are also mixtures that also combine lentil flour, broad beans and bean types such as marine, pinto and red bean. All of these bean flours are high in protein, fiber, and calcium. The flour is very suitable for baked goods such as bread, pizza and spice cakes.

Tip for bean flour in general:If you have never tried the various bean flours, you should first experiment with them in small doses. Although they bring a lot of proteins into the baked goods and make them lighter and smoother, too much of them can also cause a strong aftertaste and lead to unpleasant gas!


You might also be interested in:

All-purpose gluten-free flour mixes
Gluten-free flour mixes for bread & baking
Gluten-free wholemeal flour mixes