Coconut flour is a popular alternative to regular flour because it's relatively low in carbohydrates while being high in protein and fiber. It's also naturally gluten-free. But it can be difficult to work with. So here's what you need to know.
Jump to What is coconut flour? | Benefits | Coconut Flour for Baking | Substitutions | Tips | Drawbacks | Coconut Flour Recipes
As the interest in grain-free diets continues to rise, many cooks are looking to find a replacement for all-purpose flour in their baking. But, before you switch out your flour, there are a few things you should know.
What is coconut flour?
Coconut flour is a soft, naturally grain- and gluten-free flour produced from dried coconut meat.
It is a natural byproduct of coconut milk production. When producers press coconut for its milk, bits of coconut meat remains. They then dry the coconut meat at low temperature and grind it until it produces a soft, fine powder which is then suitable for baking.
Popular among those adhering to grain-restrictive diets such as paleo diets, GAPS, SCD and ketogenic diets, coconut flour can offer a gluten-free and protein-rich alternative to traditional grain-based flours.
What are the benefits of coconut flour?
Coconut flour is denser in many nutrients than traditional grain-based flours. It is also naturally gluten-free, so if you're on a gluten-free diet by necessity or choice, you can enjoy it.
Coconut flour is fairly high in protein, fiber and fat, and relatively low in carbohydrates by comparison to other flours. A single serving of two tablespoons contains a whopping 5 grams of fiber and 3 grams of protein as well as 1.5 grams of fat. It's this combination of nutrients - fiber, protein, and fat - that makes it so filling.
It is also exceptionally rich in manganese, an essential nutrient that is critical for many processes and functions within the body. Notably, manganese. It helps to support bone health, and it helps your body better use other nutrients like choline and biotin. Even more, it acts as a powerful antioxidant and anti-inflammatory nutrient.
In addition to manganese, coconut also contains other trace minerals like iron, potassium, phosphorus, selenium and vitamin B6.
Baking with coconut flour
Coconut flour is commonly used in baking, particularly paleo, grain- and gluten-free baking. It can be used to make cakes, cookies, bread, and muffins. While it is a versatile baking flour, it can be challenging to use, and you should rely on established recipes, especially if you're new to baking with this alternative flour.
Coconut flour is particularly absorbent, and a very small amount of flour will absorb a very large amount of liquid. It also tends to have a drying effect on baked goods, because it is so absorbent. The best way to counteract its drying effect is to use plenty of eggs when you're baking. The protein in egg whites helps to provide structure to baked goods while the yolks provide moisture.
Foods baked with it can often have a gritty texture, so it's best to sift the flour thoroughly before you bake with it. Additionally, it's good practice to separate your eggs, beating the flour with egg yolks and then beating the whites separately until they hold stiff peaks. You can then fold the whites into the egg yolk and flour mixture, and this improves the natural heaviness of many baked goods that use coconut flour as an ingredient.
Substituting coconut flour for all-purpose flour
Coconut flour is tricky to work with because it is not a grain-based flour. It's not an easy substitute, so it's best to use established recipes.
You can't substitute coconut flour on a 1:1 ratio for all-purpose flour, or most other flours, but try to cut down the amount of flour to ¼ of what you would normally use. In addition, every ¼ cup coconut flour typically requires one egg for both moisture and structure. You may also need to increase other liquids in the recipe or make small adjustments to baking times.
Quick baking tips
- Use additional liquid because coconut flour is very absorbent.
- Use more eggs to give baked goods structure and moisture.
- Incorporate egg yolks into coconut flour and other dry ingredients, and whip the egg whites separately, and then fold them into the first mixture to make baked goods lighter.
- Substitute coconut flour for all-purpose flour at a 1:4 ratio, and remember to add 1 egg for every ¼ cup coconut flour.
- Eggs are this flour's best friend, but you can try working with these natural egg replacements in your baking.
- Pair it with other alternative flours like almond flour, hazelnut flour, cassava flour and a little tapioca starch for the best flavor and baking properties.
Drawbacks to using coconut flour
While coconut flour is dense in protein, fiber, fat and many micronutrients, it is also rich in salicylates. Salicylates are naturally occurring chemicals in many wholesome foods like strawberries, citrus and coconut.
Some people react negatively to salicylates, and they may exacerbate headaches and hyperactivity, or contribute to skin complaints like eczema. If you're sensitive to these compounds, it's best to avoid coconut and products made from it.
Coconut flour can also be gritty, and it can give everything that you bake a slight, but distinct coconut-like flavor. While this can be a pleasant experience where that flavor is desired, as in a coconut cake or muffin, in some recipes that flavor is undesirable. Mix it with other alternative flours for better and more balanced flavor.
Coconut flour recipes
While you can use the tips above to try to convert your family's favorite recipes to recipes that use coconut flour, you may find yourself wasting precious and expensive ingredients while you get your technique down. So before you waste your time (and money!), try these easy recipes first.
Coconut Pineapple Upside-down Cake is a fun take on the classic.
Maple-Glazed Pumpkin Spice Donuts are fragrant with spice and lovely on a chilly autumn morning with a mug of butter tea.
Coconut Madeleines are fragrant with citrus and a cinch to make.
Patricia says
With diligently practicing social distancing, our family has included baking as another way to to intentionally distract ourselves after work is done. We decided to make puff pastry blueberry turnovers (which calls for cornstarch) but all the shelves at the grocery store are bare. I have coconut flour and was wondering if I can use this instead. The research I read said it is very absorbent, so should I just double the lemon juice while cooking the filling?
Jenny says
You could try and let us know how it goes.
Patricia says
Hi Jenny, I appreciate the response & hopeful tone, but I just wanted to make sure that when we bake our puff pastry, the blueberry mixture will actually set & not give us soggy turnovers. I really don’t want to waste our ingredients and have disappointed little kidos, as what had happened when we used almond milk to make pudding...big mistake, it never set and was a runny epic fail. Substituting coconut flour for all purpose flour may be easier to transition to, but cornstarch to coconut flour..I guess maybe I should ask Alton Brown! Lol Thanks anyway. 🙂
Terri says
I have a brownie recipe that calls for 1 cup gluten free flour (measure for measure blend).I unfortunately only have 3/4 cup of this flour left and can't get to the store. I also have some coconut flour. I'm thinking of trying to "make up the difference " with the coconut flour, but am unsure how much to add. If 1/4 cup coconut flour = 1 cup all purpose, then would I need to add just 1/16 cup coconut? And then how much additional liquid? Thanks for any suggestions.
Denice says
How do I substitute coconut (or almond) flour for old fashioned oats? Is this possible?
Jenny says
Hi Denice,
Coconut and almond flour aren't an appropriate substitute for old-fashioned oats, but you might try flaked tigernuts.
Yuta says
I want to bake seedless coconut flour rusks... Do you have any suggestions on a lovely coconut flour rusk recipe? I want to try and make it as "buttermilk/sweet" as possible, but I'm not finding a recipe
Julienne Couchenour says
I wish I would have read this article yesterday... before I made my attempt at healthy lactation cookies! lol. They were terrible! I'm sure now, because I used coconut flour 1:1 in place of all purpose flour. So if my original recipe called for 3 egg yolks and 2 cups all purpose flour, how would you recommend substituting the coconut flour and eggs? Would you do half cup coconut flour and 3 full eggs? I want to be able to make this recipe a bit healthier than what the original recipe is because the first batch I made using the original one and although it was AH- Mazing!!, it was very sugary and I ate the whole batch (3 dozen....) in about 6 days. lol oops!
Kim Laybourne says
I believe it would be 2 eggs and 1/2 cup coconut flour
Kayden Gillum says
I heard once that you could mix almond flour and coconut flour to make an all purpose flour. I don't remember any specifics on ratios or anything like that. Do you know if this true?
Tina Wagner says
Hi how is coconut flour for frying like pork chops or making gravy’s
Jenny says
It's not appropriate for making gravy. It does work well for dusting foods before frying.
Kathy Andrews says
Thank you for this article! Wish I had found it before I started making my vegan chocolate chip cookies and tried to substitute almond flour 1:1 with coconut flour! Very helpful information and thanks for the recipes.
Debra says
Can I mix all purpose flour and coconut flour to the same recipe?
Jenny says
You can try and let us know how it goes.
Susan Marie Moseley says
I have a recipe that calls for 1 1/2 cups of flour and 2 eggs. How could I change to coconut flour?
Jenny says
You should use the guidelines above and experiment.
Liz (Eight Acres) says
Thanks for the tips. I like using coconut flour for cookies, but they definitely have a heavy texture.
Alegria says
I would like to make roti using coconut flour and sweet potato. Other roti recipes I have seen use a 1:1 ratio of grain flour to sweet potato.
Should I try 1 cup sweet potato to 1/4 coconut flour at first?
Jennifer says
I came across this article searching for a conversion chart to use coconut flour in a recipe I already have for cookies that uses regular wheat flour. I'm sure glad I read it, and doubly glad it was here to read. You probably saved me a few bucks and an aversion to coconut flour. Thanks!
Marcia says
Thanks so much for the info. Trying it tonight with my mom’s brownie recipe.
Leonie says
What is one cup in grass please?
Jenny says
I don't understand your question. A cup is a cup.
Alyson says
Hello,
I have a recipe that I wanted to use coconut flour instead of regular flour. The recipe calls for 1 cup of flour and 4 eggs. In order to use the coconut flour instead, how many eggs and coconut flour would you suggest using?
Jenny says
Hi Alyson,
Coconut flour doesn't make for a clean substitute for regular flour, and I don't recommend converting recipes to use it.
Christine says
I wished I'd seen this first. I substituted 1:1 for a biscuit bar recipe - it was awful. I made it eventually into a dough and baked it but it doesn't hold together. Is there anything I can do other than throw away the cooked stuff?
Cee says
You could freeze it and use it as crust for a keto cheesecake recipe.
Trilby says
I will try your methods from now on. Just made cookies using someone elses 3 ingredient method. flour, butter and honey. look like cookies but sooo dry.
Freyda Black says
I have a favorite recipe for pumpkin pudding that calls for 1/4 cup of wheat flour to help solidify the pudding, which uses 1 1/2 cups of pumpkin puree, 2 cups of milk and 2 eggs (and of course various other spices and flavorings) At your ratio, that would mean only 1 Tbsp of coconut flour instead of the flour. Could that really work?
Jenny says
You could try and let us know how it goes.
Toni says
Can eggs in a recipe using coconut flour be completely replaced with, say, apple sauce? I don't eat or use eggs, except for rare baking, and hesitate to buy a dozen eggs when I'll only use one or two.
Jenny says
No, you can’t substitute applesauce.
Tating says
I always experience a rough texture when using coconut flour, what am I doing wrong?
Jenny says
You can't expect coconut flour to have similar texture to grain-based flours. It is rough. That said, you might try a few different brands to see if one is finer.
David says
Is coconut flour self rising
If not what do I need to add
Sabrena R Schmitt says
I would like to make coconut pecan cookies with coconut flour, any one have a recipe that doesnt use any other flours?
Rachel says
Hi, I would like to know how I can sub coconut flour for cake flour (e.g., Softasilk, Pillsbury, which are basically made up of bleached wheat flour & B vitamins) when I make chiffon cakes. Ty.
Jenny says
No, you can’t.
DAPHNE HARNUM says
Not fond of the texture of baked goods made with coconut flour. I also finds it tastes too eggy for my liking. Is there anything I can add to it to get the texture of wheat baked goods?
Jenny says
Absolutely nothing, Daphne. Not being a grain-based flour, it will always be a bit gritty, a bit eggy and taste like coconut.
KCK says
This may be a 'dumb' question but, can you use coconut flour to make hardtack? I don't think I'd use it as the only flour but to add nutrition.
ilyse halter says
I am trying to go gluten free and many recipes call for coconut flour. I am not a fan of the strong flavor. I see there is not a substitute, however, I would be willing to take any suggestions you make have to perhaps cut down on the strong flavor. I can't even use coconut oil! Funny I love fresh coconut but not shredded or in any other form but in the drink! LOL
Thanks in advance for your help,
Ilyse
Dot says
Hi I would suggest that you make a blend of other ingredients like ground almonds , hazelnut flour and a smaller amount of ground coconut..
Joan says
Wondering how much coconut flour plus egg as substitution for 145 grams rolled oats. (Nut and seed bread)
Dora White says
I would like to try a bread machine recipe using coconut flour, where can I find some?
Jenny says
I would use google.
Linda McCausland says
I use coconut flour to make Golden delicious apple crisp it taste awful there is no crisp I bake it at 350 for 30 minutes apple didn’t look cool enough I poured melt butter on top and still no crisp what should I have done I guess you can’t use coconut flour ??? Should I added more butter?
Jenny says
Hi Linda,
I recommend following established recipes that use coconut flour, especially if you're just beginning.
Liann Austin says
I really need to know how to make use of coconut powder with anything I will want to use it for
Jenny says
Okay.
Demetra says
I would love to make the recipe below using coconut flour (any gluten/wheat-free flour [would tapioca work?]) instead but i could use some help with the alterations. I have never made desserts using coconut flour as a substitute; i just know it isn't an equal swap. Any and all help appreciated!
http://domesticfits.com/2012/10/17/5-minute-microwave-berry-cobbler/#comment-71429
Jenny says
Hi Demetra,
I'm not in a position to make recommendations for substitutions on recipes I haven't developed or made.
Lasondra BRACKETT says
I am hoping I can correct my error from my first try. I had not found you. My husband has found out he is in early stages of being diabetic. His numbers are low enough if we can keep them down. -- he would not need meds, with His diet under control.
Any help is greatly appreciated. He likes Peanut Butter , Snickerdoodle, and chocolate chip cookies.
Thank you in advance.
ellen says
I've been using coconut flour for years. Lately I've been mixing it with tiger nut flour and/or arrowroot flour. The tiger nut flour adds body and the arrowroot flour adds a finer texture. You still need more than normal eggs, but not as many as you do just using coconut flour. I use the same mixture (playing with the percentages) for crepes, with very good results as well, and for cookies too.
Arlene Schander says
Can coconut flour get old? I have had some organic coconut flour for over a year. I bought it for one recipe and then forgot about it. It has not been in the freezer or refrigerator. Should I toss it, or can I still use it?
Judith Hull says
how much liquid to moisten coconut flour
Anders says
I have been using coconut flour for a couple of years, but I found a new favorite use for it. Dredging okra! For years our family battled over whether sliced okra should be dredged in flour or cornmeal before frying. I no longer deep fry, but roast most things which were formerly fried. Coconut flour is so much better with its drying properties. It takes away the "sliminess" of cut okra. My new favorite way to cook okra is to slice the pods, toss in a pan with coconut flour, spread in a single layer on an oiled sheet pan, drizzle with olive oil, and roast at 375 degrees for 20 minutes, turn the slices, and roast another 20 minutes or until browned and crisp. Toss with salt and eat, or cool, spread in a single layer on a pan and freeze individually, then bag and label for the freezer. Reheat in the oven.
Jessica Altfeder says
I would like to make Zucchini Bread with coconut flour. How would you recommend I substitute for the all purpose flour I normally use.
Sage says
Today will be my first attempt at using coconut flour to bake. My recipe calls for 2 cups all-purpose flour, 2 large eggs, and no liquid aside from a small amount of bourbon & vanilla extract. It also calls for 1/2 cup Greek yogurt & 3 mashed bananas.
Would my altered recipe, then, be 1/2 cup of coconut flour, add 1/2 cup milk, and up my eggs from 2 to 3? (You say 6 eggs per cup, so I presume 1/2 cup would need only 3 eggs.)
Thank you! 🙂
kyeesha says
I make really easy tasty little pancakes or pikelets. 2 eggs, a splash of rice milk or milk of your choice, around a tablespoon of coconut flour and a banana. I dont measure just add to make right consistency. Blend. Pour. Cook. Flip.
Serve with squeeze of lemon. Natural yogurt. Strawberries.
Delicious, fast, healthy.
kimberly says
I'm just learning about coconut flour and haven't used it. Would I be able to make biscuits with it.
Jennifer says
Can fine coconut be ground and used as coconut flour? Just curious. Would I be able to tell if my fine coconut is sweetened, it does not seem to taste sweet. thanks
Andrew says
I enjoying using all types of flours. I am using brown rice flour, buckwheat flour, spelt flour, coconut flour, almond flour and do have flax seeds. I tried something... put sun flower hearts (the edible part) in a coffee grinder and use that as a flour, but make sure the sunflowers are unsalted. Being unsalted means they absorb less oil. Also, put roasted pumpkin seeds into a coffee grinder, it tastes much like popcorn. Another tip, bananas that are frozen seem to separate and you get something like a banana oil, so much better for baking.
Lexi says
This may seem like a (very) silly question, but I would like to take a classic sour cream waffle recipe and substitute the regular flour for coconut flour - would this be possible and how exactly would one modify the recipe? Thanks!!
Diane says
I am inquiring about coconut flour. Do you know where I can purchase unflavored/unscented coconut flour? Thank you.
Hazel says
I bought my flour from Tesco. I hope that's what you are looking for.
Nancy Shelton says
I am reading your comments ladies and am a first time coconut flour user. I must add double the eggs when I use coconut flour. How about just using the white of the egg or an egg substitute is that possible. My husband just had 6 stents put in around his heart and he is not suppose to eat very many eggs. Does this mean that I won't be doing any baking with coconut flour? Nancy
Christine says
I've had two issues with baking with coconut flour that I'm hoping you can help with. The first is that every time I make pancakes with coconut flour they always come out black on the outsides, even if the temp is way down. Definitely not the golden color you see in the recipes.
Also, I've tried making two tested recipes for bread and neither one cooked in the center after having to doube the cooking time. I'm using a glass bread pan. Have you had issues with like these?
Hudson Valley says
CHOCOLATE CHIP COOKIES
I tried making cookies before I found this site. I used 1 cup of coconut flour (Red Mill) in place of 1 of the 2 1/4 cups flour in a typical Toll House recipe. (I used dark chocolate chips.) I didn't add any more eggs or liquid than the recipe called for. Oven temp and time the same. The cookies came out fine, even though I reduced the white sugar by half. A bit more "cakey" texture than I would have preferred. But not at all grainy, like some people said here. Next time I'll reduce the flour a bit and maybe add another egg. I tried this because I've always like coconut in chocolate chip cookies, and when I learned that this flour is low carb, I figured it would be ideal for this recipe.
Eric says
I'm finding that coconut flour tastes grainy in my quick breads and stuff when they're hot, but when it's fully cooled to room temperature it congeals into something remarkable, everyone who's tasted it was blown away. The coconut flour I get has an amazing, slightly spicy aroma that works great with vanilla, caraway seeds, raisins and walnuts. My favorite way to make it is with 2 kinds of sweet potato, though I'll use buckwheat instead sometimes for a change. There's also an equal amount of tapioca flour to balance out the coconut.
demi says
hi.i wonder if i make my own coconut milk and pulp and dehydrate it..will the flour be like store bought?i mean....in recipes it will act like store bought or it wont do much?and if using homemade instead store bought flour needs same eggs?i read somewhere online that homemade coconut flour didnt absorb liquid like the store bought that is why i worry.dont want to get in the trouble and end up with nothing
courtney says
today i tried to make coconut flour funnel cakes. i used coconut milk and coconut oil to fry. my attempt was a failure because i failed to read the conversion instructions and didn't know how absorbent the coconut flour was. However, the flour, oil and milk smelled really good. i may try again after more research.
Charlene says
I'm just curious - I have been asked to make a gluten-free banana bread and I'm thinking coconut flour will work best with this. I'm also considering adding greek yogurt to the recipe - I'm supposed to bake this for one hour when I used wheat flour - will the cooking time be off, too? Increase or decrease?
Jen says
Decrease
Shiela says
Does anyone have a good recipe for pie pastry. My sister is celiac and I would love to bake tarts or a pie for her once in awhile.
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Coconut Lover says
I have been making my family's birthday cakes for the last several years and have always had the guilt of feeding my children a sugary lump of wheat flour.
Since finding and experimenting with coconut flour, I have been able to feel good about creating cakes that are dense in fiber and protein. I make a chocolate birthday cake and I calculated it out to have almost 10 grams of protein per slice, as opposed to the 1-2 grams in a normal chocolate cake.
I hear a lot about the texture of coconut flour products as being dense, grainy or just unappetizing. I think the best thing you can do is continue to experiment and not give up. The benefits of being able to make a cake or muffin with coconut flour by far outweigh the breaking in period to get you used to the different texture.
Sia says
Graininess in making any baked goods with coconut flour puts me off too but I like how light the baked goods are in my belly. I will try the soaking method. I hope it helps.
Cookies says
Hi, I found his recipe for a vanilla cake, but it uses coconut flour.
http://www.strandsofmylife.com/classic-vanilla-cake-grain-dairy-and-refined-sugar-free/
I want to make it for a birthday cake, but I wanted to use plain or wholemeal flour. Any suggestions as to how I could replace it? I'd use the coconut but a) the birthday girl doesn't like coconut and b) I don't have the time/money to source the coconut flour. Would I have to cut down the number of eggs to one or none? Thanks! XDd
Lina says
Dana, can he have buckwheat flour? I have used it for baking with fairly good results.
reds says
Is it possible to use coconut flour for Doughnuts? Our main problem when we use coconut flour is its texture and the amount of fat absorbed after frying. Can you please help me?
Chrissy says
Great post! Thank you ! Ive been searching around for how to substitute regular flour with coconut and almond flour and this is extremely helpful.
Vicki says
Hi,
I'm on a low carb diet due to diabetes and a lot of these recipes with coconut flour seem excellent but use a lot of honey which I cannot have. Is it possible to use a substitute such as Stevia or do you have any other suggestions?
Thanks,
Vicki
Tara says
Hi Vicki, I use Stevia for a lot of things, but as it's super sweet, you need to find something to bulk it out. I've successfully used maltodextrin - which is a sugar that has bugger all sweetness to it, it's used in beer making!mixed with Stevia for sweetness. Also, it's usually available in the supermarket in the home brew section. I've also used Rice Malt Syrup, sweetened with liquid stevia in place of honey, and maple syrup. I'm not sure how they would go with diabetes, but I'm sure if you contact one of the diabetes groups, they will be able to point you in the right direction.
Bill says
I have been using coconut nectar as a honey replacement (1 to 1) and then I add 1 tablespoon of Stevia for each 1/2 cup to make it a bit sweeter.
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Dana says
I'm trying to find a good replacement for coconut flour. My husband has allergies to coconut, tree nuts and most things that grow on trees. I would like to find something I can bake for him for his birthday coming up soon, but am not having much luck. Any suggestions?
Lauren says
Thanks for the great article. I just made sweet potato biscuits with coconut flour and even my fiance thought they were good and then suggested making waffles : )
Stephanie says
I am trying this detox regimen and I cannot have eggs... Im trying to make avocado fries and have already thought of some substitutes for some of the ingredients and what not. I looked up egg substitutes and fell upon a website that suggested mixing water and flour to make a paste for something that you would normally coat with eggs and flour before you fry it... I cant use regular flour and i could use wheat flour but I was curious about using coconut flour... Is that possible?
Raine says
I had heard that coconut was bad becuase it was a cause of heart disease amoung other things. Just recently my husband brought home a book that tossed any preconceptions about coconut out the window. If you like to read get this book, it is a real eye opener The Healing Miracles of Coconut Oil by Bruce Fife, N.D. forewarded by Jon J. Kabara, Ph. D.
Namaste
Siobhan says
I've just made pancakes with it, 2 mashed bananas 4 eggs (separated and whites whisked until fluffy) and 4 tablespoons of coconut flour. Mixed the egg yolks, banana and coconut flour then loosened and folded in egg whites. Fried them and served them with bacon and a little honey. I wasn't sure at first but my 17 month old has just scoffed the lot. I couldn't ask for a better result.
Monika says
Noticed someone asking about substituting almond flour for nut allergies. I've recently found a great nut substitute that I use when baking for my son (birthday cake etc), they're called Tiger Nuts or Chufas and come from Spain. They're not anut but a tuber of a grass, but they taste like nuts and canbe bought whole or ground. To use in baking, substitute 90% of the weight of nuts with tiger nuts (so for every 100g that a recipecalls for, use 90g of tiger nuts).
Dorothy says
I am looking for cooking and baking ideas using gletten free coconut flour. I tried to make zuchinni bread using this flour and didn't know about using so much less and the extra eggs. Need some help and would like some recipies. Thank you. Dorothy
Melissa says
I'd like to make this tomato bisque but need to replace the whole wheat flour with coconut flour. It calls for 5 T of whole wheat flour. What amount would you suggest if replacing with coconut flour? A couple of T? Thanks so much!
Sarah Phoebe Worfolk says
I have never used any flour when making a tomato bisque as reducing the liquid should help to thicken it.
angie russell says
Wow what a great discovery today of the Coconut flour. I never knew. I appreciate all your comments.
Erin says
Has anyone tried replacing eggs with chia gel? A tablespoon of chia gel can be substituted for one egg. To make chia gel soak a Tbsp of chia seeds in 2 Tbsp warm water. Mix a larger batch in an air tight container and store in the fridge.
Zard says
My daughter & I are vegetarians-vegans since my cancer diagnosis back in 2007. Nutrition is everything in this household.
I have had great success replacing eggs* with mashed bananas. I am not concerned about cholesteral I am concerned with the egg industry practices. That and I have a history of not being too keen on eggs in the first place... eeewwww.
Stephanie says
Thanks for this! I have two eggs until we can make it to Costco next, but I have a lot of chia. I was perusing these comments for a good egg replacement.
lada says
I have discovered coconut flour about 6 month ago and ever since it has been learning curve for me. Mastering traditional pancakes was the first step, then I moved to smaller cookies and cakes, favourite currently being chocolate chock biscuits. The main factor I appreciate about coconut flour is the fact that in general, we tend to eat less of each serving as it is much more filling then bakes from normal flours. Topped with chocolate or other frosting, with some vanilla essence, it is fantastic baking I can recommend to all.
Shelby L says
Hi There,
Do you have some recommendations for flours for baking besides grain flours/nut flours/coconut flour? I hear something about using beans as a flour. Hmmm.. And... what else? Thanks for any advice! (I'm on the SCD diet if that helps).
Sara - My Merry Messy Life says
Great post! I'm writing a post about banana chocolate coconut flour muffins and will include a link to your post since my recipe uses coconut flour!
madeline says
am baking a cupcake for my son who is on a gf-cf-sf - modify Gaps diet and grain free the recipe calls for coconut flour and almond flour but my son is allergic to almonds so what can i use to substitute the almond flour? do u think i can use arrowroot flour or flaxseed ? its for his bday .. please help me ....
Jenny says
I recommend using this recipe: https://nourishedkitchen.com/coconut-flour-cake
Thom says
When baking with Coconut Flour, you can cool your baked goods out of the oven and right into the freezer for 45 min. The steam from the baked goods and the freezer work together to product moisture into the baked goods.
superfoods says
Can some of the excessive amount of eggs in coconut flour recipes be replaced with wet ingredients like pureed fruit? Or would that ruin the proper binding of the ingredients?
Willow says
Good question! I was wondering the same thing. Like what about water or milk? In the right recipe, vinegar, wine, or liquor? And for those who can't or don't want (so many) eggs, what about flax meal soaked in water? I haven't tried it, but I've heard that it can replace eggs in baking. I'm not sure about the ratio, but I THINK it's l like 1 tbsp flax to 3 tbsp water for each egg.
Sandy says
I want to make the coconut flour cake recipe, however, we have been told by our doctor to lower our cholesterol intake. The recipe calls for 12 eggs. Can we substitute half of the eggs by using only the egg whites?
jenny says
No - I don't recommend any substitutions in this recipe. Have you looked into this research: http://www.cholesterol-and-health.com/Egg_Yolk.html
bonnie says
so "egg replacer" wouldn't work in this instance?
Ninja Nicky says
Yes you can use the egg replacer depending on what you are making. Cookies you can for sure
Ninja Nicky says
I bake ALOT With coconut flour. I use No eggs. No dairy. No oil. Use another flour such as almond flour to help bind it. They both have alot of natural oils as well.
Jenny, That study is not convincing. Yes, an egg has all of those nutritional properties, but any vegetable has so much more. The choice to eat eggs should not be based on that study. Eggs do contain EFA's but the balance is not right for our bodies. Sandy is right, eggs will raise your cholesterol but also clog your arteries. If you want a proper balance of EFA's I would recommend any green leafy vegetable. Yes, They do contain the proper balance of fat and protein that our bodes are designed to assimilate. Above all they are rich in phytonutrients
Ellen says
Where do you find recipes with coconut flour no eggs? My friend cannot have eggs.
Renee says
I eat at least 8 eggs a week, sometimes more when I make a quiche or brownies. The eggs are from my mom's free range hens that eat very healthy themselves, like kale from my parent's garden and no commercial feed. I have excellent cholesterol, year after year. I also eat lots of fats, coconut oil, nuts, raw grass fed butter, grass fed beef, cheese and ice cream. I have no heart disease, good BP, excellent triglycerides, generally excellent lab values and at 47 years old my PCP thinks I am lying about my age and I am really only 30 years old. So eggs are NOT the enemy.
MoniqueT says
... anything else you do besides 8 eggs a week to look more like 30? (Please say bacon, please say bacon) 🙂
Gdaiva says
Oh, you funny! 🙂 me too im 46, and look 30, i think i eat even more eggs a week 🙂 and yes, a lot of bacon too, but also i make my own fish and beef stocks, i eat a lot of soups. My grandparents ate a LOT of bacon and they never ever cheecked their cholesterol, they passed away at 88 peacefully, and as all i remember every day of the week we had bacon and eggs for breakfast, only on weekends we had pancakes or french toast, since my mom didnt have much time to cook before work.
Bg says
Check out the Primal Blueprint. You can have bacon 😉 and he explains why it's not "bad" for you.
Holli says
Yes, but some people have genetics working in there favor to keep cholesterol/pb etc down.
LORI says
THANK YOU RENEE....EGGS ARE NOT THE ENEMY, IM GLAD SOMEONE FINALLY SAID THAT. WE EAT 2 EGGS SAUSAGE OR BACON, EVERYDAY & HAVE FOR YEARS WITH NO PROBLEMS..IN PERFECT HEALTH. WE ARE IN OUR 50 NOT TAKING ANY DAILY MEDS. LOVE COOKING WITH COCONUT FLOUR. PEOPLE ALSO SAY WE LOOK LIKE WE ARE IN OUR 40'S. THE WHIPPING OF THE EGG WHITES & SOAKING THE FLOUR IN ANY OF THE LIQUIDS DOES HELP WITH THE TEXTURE & IT BEING LIGHT & AIRLY. YOU JUST HAVE TO TAKE A FEW MORE STEPS & IT IS WORTH IT. HAPPY BAKING TO EVERYONE!
Maria says
Would love to know where I can find recipes with coconut flour and no eggs or dairy.
My daughter is allergic to eggs and casein and gluten. I love coconut flour but have not found any good recipes for muffins or baked goods without the eggs and casein.
Lorna Enns says
I would like to bake bread and pancakes with cocoanut flour. But I can't use gluten, dairy and eggs because of allergies. Does anyone have a good bread recipe I could use? I use almond milk and cocoanut milk and I can use quail eggs but it takes about 5 quail eggs to 1 chicken egg so I wonder if I could substitute ground flax and water?
veronica says
for no casein you might try jersey cow or goat milk. its the A1 casein protein which is the allergy, of which those two's milk contain none.
Jenny says
Hi Veronica,
What you've posted is factually inaccurate. Both A1 and A2 beta casein can be allergenic.
MB says
Casein can be found in cows milk and goats milk. Soy has similar properties as well. My son had to be casein free for his first 3 1/2 years. We were told NO COW, GOAT, or SOY.
Emily says
Look up aip ( auto immune protocol) recipes. They dont use any gluten/ eggs/ dairy
Randy says
For those concerned about your cholesterol I highly recommend you watch the video called The Bitter Truth About Sugar. It is from an MD and it breaks the effects of cholesterol and it's link to sugar down to nearly the molecular level.
To your health.
Derek says
Actually eating tons of cholesterol is NOT harmful. Neither is eating as much saturated fat as you desire. The current medical thinking is wrong and based on the lies of one man: Ansel Keys. There is tons you can google on this topic to educate yourself. Here is a fun starting point: http://www.youtube.com/watch?v=v8WA5wcaHp4. Another website that is full of good information is the Weston Price Foundation. And finally, here is a great article in the New York times you should look at: http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html?pagewanted=all&src=pm
Heather says
Can you please point me in the direction of egg free or reduced egg coconut flour recipes? I find everything I bake with coconut flour too eggy.
Tim says
Just wondering where the peer reviewed evidence is that eggs raise your cholesterol?
dalene says
doctors have been telling patients the world over (like my dad who has cholesterol) that eggs raise cholesterol. however, a prof called Tim Noakes (3 doctorate degrees in nutrition and fitness) has written a book called Real Meal Revolution. It reveals that most fats are good for you, whereas carbohydrates and sugar are our worst enemies. Sugar speeds up ageing process, is the only food cancer feeds on, and it makes the body CRAVE food. (ie you get hungry again a few hours after eating it). see some clips on youtube from prof noakes. peace.
Gamines says
Do you have a pancake:waffle recipe that's plant based?
cathy says
Help!!! Everytime I bake with coconut flour - the taste of salt overtakes the flavor. Or it is an awful taste. I just baked coconut flour-cornmeal banana fritters- I added 1/8 tsp salt instead of 1/4 tsp. They are just horrible. Any suggestions? Thanks.
Dawn Ausborn says
Hello. Have been going organic as much as possible. Now trying to go gluten-free. Just started making bread and am now going to purchase the nuts.com gluten-free all purpose flour and also, the organic gluten-free coconut flour and maybe some almond, also. I was wondering if you would please share a couple of recipes, as you said you bake often with the coconut flour. A bread recipe would be great and if you've the time, a cake recipe would be great, too. I've pretty much quit ingesting sugar, so I plan on using coconut oil, instead. Will replace some of the eggs with flax. Anyway, I would really appreciate your sharing. Thanks so much. Blessings, Dawn
Christina says
Eggs do not clog arteries.
Nique says
Problem with eggs is that they are fine for a healthy person especially when baking the serving of egg in each serving is dramatically reduced. However once you are already diagnosed with high cholesterol you have to really watch anything you eat
RachelH says
Mostly, I would say that some people get plenty of B vitamins and eat low carb enough to make their cholesterol LOOOOWWWW.
Beth says
Sandy, the mainstream dietary advice to avoid eggs and other cholesterol-rich foods is misguided. It's a case of mistaken consensus because saturated fat and cholesterol have never been proven to cause heart disease. Rest assured that they have been vital parts of the human diet for eons. Smile and nod to your doctor, then go home and make these muffins. Eggs are fantastic nutrition, especially if they are from pasture-raised hens out in the sunshine and grass eating bugs and such.
Lisa G says
Throughout the years, as the increase in doctors advising to watch cholesterol increased, the rate of heart disease increased. Just eat real food from quality sources and your health will get better. Good luck.
Robin says
Sugar is the enemy .....yes, even when we're talking about cholesterol!
Txgirlwonder says
Simple ratio for baking with coconut flour: One ounce flour to one egg.
Jane says
Txgirlwonder -- that ratio is in this coconut flour pancake recipe I use from a paleo web site: http://paleopancakes.co/paleo-pancakes-fluffy-coconut-flour-pancakes.
I have a gluten allergy (not celiac), try to minimize dairy, and watch carbs, but if I'm wanting a "treat" breakfast on the weekends or have a big workout planned I'll make a half recipe of this, using 2 eggs, almond milk instead of coconut milk, skipping the sweetener and cooking it in coconut oil. I serve it with some berries and no syrup. It does turn out kind of savory -- I am wondering if I could make mini pancakes from this recipe and serve something savory on them as a party app some time (smoked salmon and creme fraiche, creamy mushrooms and some parm, etc.).
Like other posters on here, I also share concern about my cholesterol, but also feel that eggs are not the enemy if sourced carefully and eaten in moderation. Made for one, this dish has only two eggs -- which is an appropriate egg portion. In addition, the 2 eggs plus protein in the coconut flour tote up to a protein-rich breakfast with about 20g protein, and the meal (with fruit) has over 10g fiber, and way way less carbs than traditional pancakes. My nutritionist even OKs this for now-and-again variety meal for my particular diet (which involves distributing protein in a particular way during day to modulate blood sugar, and using only low-glycemic and nutrient dense carbs -- mainly fruit and nutritious veggies, small amounts of brown rice or squash or the like only at breakfast and lunch).
Dan Reed says
Jane hi listen I make waffels out of the coconut flower and do it all most the same as you But you might want to try this to add to the berrys concentrated cherry juice just 3 tea spoonsand mix with the berrys it has no sugar added and the flavor with the berrys is great
Andra says
I find that "soaking" coconut flour makes a much better textured final product. I mix the coconut flour with the liquid ingredients from the recipe. Beat very well to get rid of the clumps then let the mixture "soak" for at least 15 minutes. This helps remove the graininess that I found off putting in baked goods made from coconut flour.
Beth says
Thanks for the tip, Andra! I will have to try that.
I like to add an extra egg to coconut muffins.
Jill says
It also helps to separate the egg whites from the yolk and beat up the egg whites for a fluffier and less dense batter 🙂
Kristine says
Thank you...do you use coconut oil in your baking too? That seems like an awful lot of eggs/cholesterol. Is that not a worry or a trade off?
I want to tackle a rum cake that already calls for 6 eggs,...I need to use 12 eggs now?
James says
The 'too much colesterol' from eggs idea is a myth. Use as much egg as you like!
Lisa Marie Sullivan says
I am vegan and do not eat eggs. Are there any other suggestions instead of eggs to reduce the dryness of the coconut flour? I am using bananas and soy milk in a recipe. Should I add more? Thanks! Lisa
Glenda says
You can use ground flax.; 1Tbs of flax to 3Tbs of water for each egg you are replacing. It needs to set for a while to thicken slightly.
Eleanor says
You can use chia seed, ground and soaked in water. Very nutritious, also.
Carla Richee says
Stewed Apple will help keep it moist.
Andi says
Pumpkin or applesauce are good substitutes for egg & oil although I have not tried them with coconut flour.
Patricia says
Andra - I am new to the coconut flour - tried it once and it was grainy. I see your recommendation about soaking for 15 mins. Any new updates on your experiences? Thanks.
philip daykin says
please hyphen "off-putting"
Troyv says
"Oh please"
Chazz says
really !
Robert says
Please use the word hyphenate, instead of "hypen", which is a noun, not a verb.