Recipes

Gluten Free Flour: High Protein and High Fiber Blends

July 1, 2013
Gluten Free Flour: High Protein and High Fiber Blends

Make Your Own Gluten Free High Protein and High Fiber Flour Blends

If you’ve read some of my other articles on gluten free flour blends, then you know that it’s important to use flours that are high in protein and fiber for the sake of nutrition. A basic knowledge of the types of flours available (see chart) can give you some ideas for what high fiber or high protein flours you may want to incorporate into your diet.

Don’t forget to always combine heavier flours with lighter starches in order to prevent your cookies from turning into hockey pucks. You can play around with the ratio, but start with 3 cups of flour to 2 cups of starch and go from there. The two blends below are templates you can either use as they are or as a starting place to begin mixing and matching your own high protein and high fiber blends. 

Gluten Free High Protein Blend

In a large bowl, combine flours:

1 1/4 cups bean flour (chickpea flour or soy flour)
1 cup white or brown rice flour

Now mix in starches:

1 cup arrowroot starch, cornstarch, or potato starch
1 cup tapioca starch/flour

Yields 4 ¼ cups. Double or triple to save time later. Contains 2.75 g of protein per ¼ cup. This blend is optimal for baked goods that need elasticity. Think pie crusts.

Try this flour with an easy Gluten Free Pie Crust Recipe!

Gluten Free Pie Crust

Gluten Free High Fiber Blend

In a large bowl, combine flours:

1 cup brown rice flour or sorghum flour
1/2 cup teff flour (preferably light)
1/2 cup millet flour

Now mix in starches:

2/3 cup tapioca starch
1/3 cup cornstarch or potato starch

 Yields 3 cups. Double or triple to save time later. Contains 1.25 g of fiber per ¼ cup.

Note: This blend has a strong flavor to it. If you are baking something that can counteract the flavor of the flour (think chocolate, warm spices, raisins, and fruits), then this blend will work just fine. On the other hand, things like sugar cookies may not taste too normal.

Try this flour with Gluten Free Oatmeal Raisin Cookies!

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