Which Flours Are Gluten Free?

Many people new to gluten free living do not realize that some flours are safe for them to consume. Even though we have to get rid of our traditional white and wheat flour, we do not have to give up cooking delicious food with other gluten free flours.

which flours are gluten free

It is best to learn which flours are gluten free and which aren’t as quickly as possible, so that you can easily tell people if a particular type of flour is safe to use.

The following flours are ALL gluten free:

  • Almond Flour
  • Amaranth Flour
  • Arrowroot Flour
  • Brown Rice Flour
  • Buckwheat Flour
  • Chia Flour
  • Chickpea/Garbanzo Bean Flour
  • Corn Flour
  • Hempseed Flour
  • Maize Flour
  • Millet Flour
  • Quinoa Flour
  • Sorghum Flour
  • Soy Flour
  • Tapioca Flour
  • Teff Flour
  • White Rice Flour

Although not technically flours, these starches and gums are also gluten free:

Oat flour CAN be gluten free – just make sure it is certified gluten free on the package. Do not assume it is gluten free if it does not say “gluten free”.

Gluten free flours are almost always better when mixed together. It’s rare to find a recipe using only one of the above flours by itself. For example, you might find a gluten free bread recipe using arrowroot flour, almond flour, buckwheat flour, teff flour, and potato starch (see below).

Gluten Free All Purpose Flour

You can combine some of the gluten free flours above to create an all purpose flour mix. Yes, you could just buy a prepackaged gluten free all-purpose flour mix at the store, but those do not have the consistency or quality of a homemade mix.

Cooking with gluten free flours is nothing more than trial and error. Use different combinations and learn which flours go well with each other.