FOOD

Cooking With Coconut Flour

December 27th, 2019

Paleo, ketogenic, and vegan, coconut flour is an All-Purpose flour alternative worth knowing about. Baking with coconut flour doesn’t have to be intimidating, either. Today we’re exploring all this ingredient has to offer, including the best coconut flour recipes, tips for cooking with coconut flour, the benefits of coconut flour, and the best coconut flour products to keep stocked in your pantry.

Coconut Flour Q&A

Before we head to the recipes and cooking tips, let’s get your burning coconut flour questions answered first.

Is coconut flour keto?

Yes! Coconut flour is low in carbs and offers fiber, too, making it a ketogenic-friendly baking ingredient.

Is coconut flour paleo?

Coconut flour is paleo-friendly, which means you can still enjoy treats you might feel like you’re missing once you start focusing on a caveman diet.

What can you bake with coconut flour?

In short: just about everything. We share our favorite recipes below, but you can use coconut flour to make baked goods like banana bread, muffins, pancakes, and waffles.

Can you substitute coconut flour for almond flour?

Both almond flour and coconut flour yield tender baked goods, but keep in mind that coconut flour is highly absorbent, so you may need to adjust the amount of liquid and eggs in a recipe.

Is coconut flour gluten-free?

Yes, coconut flour is gluten-free. Just be sure to check the package to ensure coconut is the only ingredient, and that it was produced in a gluten-free facility.

Does coconut flour go bad?

Coconut flour is prone to oxidation, so it’s important to store your bag in a cold, dark, and dry place, so moisture won’t get into the flour. You can also transfer the flour to an airtight container after opening.

Can dogs have coconut flour?

The American Kennel Club says coconut is nontoxic to dogs, but since it contains medium-chain triglycerides (which may cause stomach upset), it’s best to check with your vet before baking any homemade treats.

Coconut Flour Nutrition Facts

There are lots of coconut flour benefits worth knowing about. First off, coconut flour has fewer carbs than many nut flours—plus dietary fiber—and is known for being a source of manganese, which helps your body absorb nutrients like choline and biotin. As for coconut flour nutrition facts, here’s what each 2-tablespoon serving of Thrive Market Organic Coconut Flour offers.

  • Coconut flour calories: 70
  • Protein: 3g
  • Dietary fiber: 8g
  • Iron: 10% daily value
  • Potassium: 8% daily value

Tips for Cooking With Coconut Flour

Coconut flour is made from coconut meat that’s been dehydrated and finely ground to a powder. It’s gluten-free, paleo-friendly, and ketogenic, but it does require a small learning curve as you get started. Here are some of our best tips for cooking with coconut flour.

  • Coconut flour is pretty absorbent and sucks up a lot of moisture, so you’ll need to adjust the amount of liquid and eggs if you’re trying to adjust your favorite baking recipe. The Nourished Kitchen suggests a good starting point is substituting 1 cup of almond flour with ¼ cup of coconut flour, and adding 1 egg for every ¼ cup coconut flour (in addition to any eggs called for in the original recipe).
  • To avoid a gritty texture, sift the flour before you bake with it.
  • If your recipe includes eggs, whip the egg whites separately until stiff peaks form. Then you can fold the egg whites into the batter to help lighten the overall texture.
  • For the best flavor and texture, pair coconut flour with other flours like almond flour, cassava flour, and tapioca starch for the best texture and flavor.

Coconut Flour Products

We offer two types of organic coconut flour on ThriveMarket.com—add one to your cart to kickstart your next baking spree.

Thrive Market Organic Coconut Flour

This 16-ounce bag of coconut flour is made from dehydrated and finely ground coconut meat. It’s a gluten-free and paleo-friendly flour that delivers iron, potassium, and vitamin C.

Bob’s Red Mill Organic Coconut Flour

Every 2-tablespoon serving of Bob’s Red Mill organic coconut flour offers 5g of dietary fiber and 3g of protein to fuel your creations.

Cooking With Coconut Flour Recipes

Coconut flour uses range from bread to coffee cake to crepes. Oh, and did we mention you can make homemade gnocchi with coconut flour, too? Dig in!

Chocolate Hazelnut Coconut Flour Crepes

Crepes have a light texture that make them an elegant addition to your breakfast or brunch menu. This recipe is rolled up with sweet berries, crunchy cacao nibs, and delectable hazelnut spread.

Homemade Twix Bars

For Halloween—or anytime—bake up a batch of candy bars with a more wholesome ingredients list such as almond flour, coconut flour, cashew butter, dates, and maple syrup.

Paleo Twix Bar

Vegan Coffee Cake

There’s nothing like a warm slice of coconut flour cake to accompany your afternoon coffee. This vegan slice is made with coconut flour, ground coffee, maple syrup, and vanilla.

Keto Wedge Salad With Coconut Flour Toasts

This elegant appetizer puts salad on a stick so it’s easy to eat while you mingle. The crunchy toasts are baked with coconut flour, making this dish a gluten-free option.

Paleo Hot Cross Buns

A traditional recipe served at the end of Lent goes paleo with a trio of gluten-free flours, warm spices, and coconut sugar.

Coconut Flour Pancakes

Light and airy, coconut flour pancakes are the perfect a.m. start. This short stack uses coconut flour, almond flour, lemon, and almond extract.

Coconut flour pancakes

Cauliflower Gnocchi With Coconut Flour

Gnocchi is off limits when you’re following a ketogenic diet, but use coconut flour and cauliflower and it’s a totally different ball game.

Coconut Flour Mug Cake

Coconut flour mug cake is the perfect keto-friendly treat. It’s made with a sugar replacement, coconut flour, and comes together in 10 minutes flat!

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Nicole GulottaNicole Gulotta is a writer, author, and tea enthusiast.

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