Buckwheat (kasha flour) is light, airy, and easy to use in gluten-free baking. Unfortunately, it can be difficult to find outside well-stocked health food stores.
If you’re having trouble finding buckwheat flour in your area, here are some excellent substitutes for buckwheat flour.
You can try it in its place to help you make the most of your recipes and reach your goals!
1. Coconut Flour
If you’re looking for suitable substitutes for buckwheat flour, coconut flour is a great option.
It’s gluten-free, fiber-rich, and has a milder flavor than buckwheat flour.
Plus, it’s easier to find than buckwheat flour and can be used in many recipes. Here’s how to use coconut flour as a substitute for buckwheat flour:
- Start by substituting 1/4 cup of coconut flour for every 1 cup of buckwheat flour called for in the recipe.
- If the batter or dough is too dry, add more liquid until it reaches the desired consistency.
2. Ground Almonds
Ground almonds are great substitutes for buckwheat flour if you’re looking for a gluten-free option.
You’ll want to use about 1/4 cup of ground almonds for every 1 cup of buckwheat flour called for in your recipe.
However, almonds have a similar nutritional profile to buckwheat, so you’ll get a good dose of protein, fiber, and healthy fats.
Another benefit of using ground almonds is that they add a lovely nutty flavor to baked goods.
Also, it is high in protein and fiber and has a similar nutritional profile to chickpea flour.
Almond flour is also gluten-free, so it’s an excellent option for those with gluten sensitivities or allergies.
3. Oats
Oats can be used as suitable substitutes for buckwheat flour. They have a similar texture and can be used in many of the same ways.
When substituting, use 1/2 cup oats for every 1 cup of buckwheat flour called for in the recipe.
However, grind the oats into a fine powder before using. To ensure they will blend well with other ingredients.
4. Rice Flour
Rice flour is another good substitute for buckwheat flour. Moreover, it has a similar texture and can be used in many of the same ways.
When substituting, use 1/2 cup rice flour for every 1 cup of buckwheat flour called for in the recipe.
5. Whole Wheat Pastry Flour
Whole wheat pastry flour is milled from soft white wheat and has a light texture.
It’s perfect for baking pies, pastries, cookies, and other delicate baked goods.
If you’re looking for substitutes for buckwheat flour, whole wheat pastry flour is a good option.
Nevertheless, whole wheat pastry flour can be substituted in a 1:1 ratio for buckwheat flour like any other flour.
So, if your recipe calls for 1 cup of buckwheat flour, you can use 1 cup of whole wheat pastry flour instead.
Therefore, remember that whole wheat pastry flour will add a slight whole wheat flavor to your baked goods. Try white whole-wheat or all-purpose flour if you want a more neutral-tasting substitute.
6. Corn Starch
Buckwheat flour is a unique ingredient. It’s not as common as all-purpose or whole wheat flour, but it has a distinct flavor and nutritional profile.
If you can’t find buckwheat flour or are looking for a substitution, a few options are available.
7. Arrowroot Powder
Arrowroot powder is a good option if you’re looking for gluten-free, grain-free flour instead of buckwheat flour.
Arrowroot powder is made from the dried root of the arrowroot plant.
And it has a similar light, fluffy texture to buckwheat flour. It’s also a good source of resistant starch, which benefits gut health.
When substituting arrowroot powder for buckwheat flour, use a 1:1 ratio.
8. Tapioca Flour
Tapioca flour is a good substitute for buckwheat flour because it has a similar texture and flavor.
It’s also gluten-free, so it’s a good option for people with celiac disease or gluten sensitivity.
However, tapioca flour is less nutritious than buckwheat flour and doesn’t offer the same health benefits.
Try quinoa or amaranth flour if you’re looking for healthy substitutes for buckwheat flour.
9. Sorghum Flour
Sorghum flour is a good substitute for buckwheat flour because it has a similar protein content. And can be used in a one-to-one ratio.
Sorghum flour is also gluten-free, so it’s a good option for people with celiac disease or gluten intolerance.
However, sorghum flour doesn’t have the same nutty flavor as buckwheat flour, so keep that in mind when baking.
10. Quinoa Flour
Quinoa flour is a great substitute for buckwheat flour. It has a similar nutritional profile and can be used in most recipes that call for buckwheat flour.
The only downside is that quinoa flour is more expensive than buckwheat flour.
Therefore, grind dried quinoa seeds in a blender to make your own at home until they reach a powdery consistency.
Store it in an airtight container for up to six months. However, if not stored properly, it may lose some of its potency after two months.
11. Chickpea Flour
Chickpea flour is another great substitute for buckwheat flour. It has many of the same benefits as quinoa flour.
It’s gluten-free, protein-rich, and tastier than all-purpose white wheat flour.
12. Amaranth Flour
Amaranth flour is a good substitute for buckwheat flour because it has a similar nutritional profile. It is high in protein and fiber and a good iron source.
The main difference between amaranth flour and buckwheat flour is that amaranth flour has a higher protein content.
Therefore, when substituting amaranth flour for buckwheat flour, you may need to add more liquid to your recipe because amaranth flour is more absorbent than buckwheat flour.
13. Potato Starch
A good substitution for buckwheat flour is potato starch. You’ll need about twice as much potato starch as buckwheat flour.
But it will give your baked goods a similar texture. Be sure to sift the potato starch before using it. And don’t forget to add a little extra leavening to your recipe.
14. Chickpea Flour
Chickpea flour is an excellent substitute for buckwheat flour. It has a similar nutritional profile and can be used in many ways.
This flour is high in protein, fiber and gluten-free. Therefore, chickpea flour is a great option if you’re looking for substitutes for buckwheat flour.
15. Green Banana Flour
Green banana flour is an excellent substitute for buckwheat flour because it has a similar nutrient profile.
It is high in fiber and resistant to starch, which can help to regulate blood sugar levels.
Additionally, green banana flour is a good source of vitamins and minerals, including potassium, magnesium, and vitamin C.
Green banana flour is a great choice if you’re looking for a gluten-free option.
It can also be used in many recipes, from pancakes to loaves of bread to cookies.
16. Spelt Flour
Spelt flour is one of the great substitutes for buckwheat flour because it has a similar nutritional value. Like buckwheat, spelt is high in fiber and protein.
However, it also has a nutty flavor that goes well in baked goods. If you can’t find spelt flour, use whole wheat pastry or all-purpose flour.
Conclusion
When baking, there is often no perfect substitute for the desired ingredient. However, any substitutes mentioned above for buckwheat flour will do in a pinch. Just be sure to make adjustments to the recipe as needed.
Pay attention to how your baked goods turn out. With a little trial and error, you can find a suitable replacement for buckwheat flour in almost any recipe.
