Replacements for Wheat Flour

Safe Replacement Flours and Starches

Grains, flours, starches: Rice, Corn, Sorghum
Legume Flours: Soy, Chickpeas, Fava Bean, Peanut
Seed Flours: Flaxseed, Millet, Buckwheat, Amaranth, Quinoa
Tuber Flours: Potato, Tapioca, Arrowroot, Sweet Potato
Nut Flours: Chestnut, Almond, Walnut, Filbert
Binders: Consider using gelatin, xanthan gum, or guar gum

To Replace an All-Purpose Flour Blend

Use this blend for all your gluten-free baking.

  • 1/2 cup rice flour
  • 1/4 cup tapioca starch/flour
  • 1/4 cup cornstarch or potato starch

High-Protein Flour Blend

This nutritious blend works best in baked goods that require elasticity, such as wraps and pie crusts.

  • 1 1/4 cups bean flour (your choice), chickpea flour or soy flour
  • 1 cup arrowroot starch, cornstarch or potato starch
  • 1 cup tapioca starch/flour
  • 1 cup white or brown rice flour

High-Fiber Flour Blend

This high-fiber blend works for breads, pancakes, snack bars and cookies that contain chocolate, warm spices, raisins or other fruits. It is not suited to delicately flavored recipes, such as sugar cookies, crepes, cream puffs, birthday cakes or cupcakes.

  • 1 cup brown rice flour or sorghum flour
  • 1/2 cup teff flour (preferably light)
  • 1/2 cup millet flour or Montina® flour
  • 2/3 cup tapioca starch/flour
  • 1/3 cup cornstarch or potato starch

Self-Rising Flour Blend

Use this blend for muffins, scones, cakes, cupcakes or any recipe that uses baking powder for leavening.

  • 1 1/4 cups white sorghum flour
  • 1 1/4 cups white rice flour
  • 1/2 cup tapioca starch/flour
  • 2 teaspoons xanthan or guar gum
  • 4 teaspoons baking powder
  • 1/2 teaspoon salt

See a full list of safe gluten free ingredients on