10 Best Oat Flour Substitutes

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Regardless of the praise oat flour might be getting from the latest viral vegan influencer, it is not for everyone. You may not be wooed by its taste and texture, or perhaps you are sensitive to it. No matter why you’re looking for an oat flour substitute, you’ll find plenty of convenient alternatives to choose from.

oat flour

If you’re looking for an oat flour substitute for a recipe because you don’t have any on hand or if you’re seeking a gluten-free alternatives, take a look at the list of options below to find one that will suit your situation.

You might also be interested in reading about carbulose flour, which is a blend of flours you can use while on a low-carb diet.

You might like my delicious Cinnamon Roll Mug Cake, made with gluten-free almond flour. 


What is Oat Flour and Why Should I Choose an Alternative?

Before we get into the nitty-gritty of what to replace our oat flour with, let’s first examine what it is and why it may need substituting in the first place. Oat flour is made from (you guessed it) crushed oats.

More specifically, it is a whole-grain flour made from rolled oats high in magnesium, copper, fiber, vitamin B1, and other good-for-you ingredients. But it’s not always the best flour for every recipe, and other flours would probably work much better.

The Best Substitutes for Oat Flour

The following examples can allow you to shop smart when looking for an oat alternative, as different flour types are better suited to specific recipes.

All-Purpose Flour

wheat flour

Made From: All-purpose flour, also commonly known as white flour, is made from wheat. Manufacturers use both hard and soft wheat to produce the flour. But don’t mistake it for wheat flour, which is not as refined and contains a higher amount of protein.

White flour contains 8-11% of gluten, which is what most people would try to replace when baking or cooking.

Best For: All-purpose flour is excellent for baking and coating and serves well as a thickening ingredient in sauces. The flour is commonly used for pie crusts, waffles, cookies, pancakes, pizza dough, pasta, muffins, and bread.

Barley Flour

barley flour

Made From: Barley flour is made from extracted barley, which is then dried and milled to form a nutty powder. It is rich in fiber and nutrients–making it a better option than wheat flour.

Best For: The Keto-friendly flour can produce cakes, flatbreads, and yeast bread with an ideal texture.

Soy Flour

soy flour

Made From: Soy flour is made by finely grinding dehulled soybeans. Try not to mistake this for Soya powder, which involves cooking the soybeans before grinding them.

Best For: You can use soy flour as a thickening agent for sauces and gravies. while using the light soya powder in cakes, doughnuts, rolls, fudge, and frozen dessert will work much better.

Rice Flour

rice flour

Made From: Rice flour/powder is made from finely milled rice and can be used to replace oat flour. Note that rice flour may not always be the best alternative to oats –it may provide you with lots of energy, but rice flour has less protein and nutritional value.

Best For: Noodles, pastries, cakes, and bread.

Rye Flour

rye flour

Made From: Rye flour is typically made from milled whole rye kernels. The cereal grain closely resembles wheat and barley. Avoid rye flour if you follow a strict gluten-free diet. Aside from that, the flour is high in fiber, iron, manganese, and more.

Best For: Sourdough bread, fruitcakes, scones, crackers, pasta, and thickening. 

You might like Organic Rye Flour By King Arthur, see price.

The Top Picks for Gluten-Free Oat Flour Alternatives

Gluten is not the best thing for you to consume: it provides no essential nutrients, causes inflammation, fatigue, malnutrition and a slew of other negative effects. Which has resulted in gluten-free products taking over our grocery shelves.

And if you know about the takeover, you know that oat flour is all the rage amongst gluten deniers. Here are other gluten-free substitutes for oats to consider that may be the better option for you.

Amaranth Flour

Made From: When you grind the seeds from an amaranth plant, you are left with a fine powder. Amaranth flour is linked to several health benefits as it contains much protein, fiber, and micro-nutrients.

Best For: Flatbreads such as tortillas and chapatis (Indian flatbread).

Planning on making flatbread? You might like Bob’s Red Mill Organic Amaranth Flour, see price.

Almond Flour

almond flour

Made From: Almond flour is made from ground almond nuts that have been bleached and peeled. This is different from almond meal which is made from raw unpeeled nuts. Do your research before purchasing, as meal and flour are often used interchangeably. Almond flour is rich in vitamin E, antioxidants, and magnesium.

Best For: Macarons, scones, biscuits, and pancakes.

We loved Almond Flour by Blue Diamond, see price.

Coconut Flour

coconut flour

Made From: Coconut flour is made from drying and grinding raw coconut meat. It is high in fiber and an excellent source of protein for a well-balanced diet.

Best For: This flour is fantastic for gluten and grain-free baking such as muffins, cakes, cookies, and bread.

For a gluten-free diet you might like the Organic Unbleached Coconut Flour, see price.

Buckwheat Flour

buckwheat flour

Made From: Contrary to its name, buckwheat is not a wheat and therefore contains no gluten. Buckwheat is a herb with seeds that resemble a grain in many ways.

Buckwheat is filled with more protein, B vitamins, fiber, and nutrients than many powdery contenders. This makes buckwheat a much healthier option for weight loss, glucose-intolerant individuals, and other dietary restrictions or goals.

Best For: Noodles, pancakes, and flatbreads.

Try the Bob’s Red Mill Organic Buckwheat Flour for your next kitchen affair, see price.

Sorghum Flour

Made From: Sorghum flour is an excellent gluten-free substitute for recipes with barley or wheat. The powder is finely ground from the whole sorghum kernel and contains more iron and vitamin B12 than regular white flour.

Best For: Use sorghum if you need an excellent alternative to white flour when baking goods such as pasta, muffins, bread, and desserts.

Final Thoughts on a Flour Substitute for Oats

Oat flour is a fantastic substitute for white flour because of its nutritional benefits. Still, you should try something else if you see that it’s not working well with your gut and specific recipes. 

Now that you know what to choose and where to buy oat flour alternatives, why not look at some recipes to try out?

Check out my Keto English Muffins that use coconut and almond flour or the yummy low-carb Wonder Bread Chaffles.

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oat flour substitutes
10 Best Oat Flour Substitutes

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