6 Best Substitutes for Buckwheat Flour


Buckwheat flour can be hard to find, however. Even with gluten allergies more front and center than they ever have been, it can still be difficult to find alternatives to traditional flour. If you are having trouble finding buckwheat flour you are in luck, here are six great substitutes for you to try.

1. Oat Flour

You have more than likely tasted oats before, whether in your cereal or your oatmeal in the morning. You can actually make flour out of this handy little whole grain. It is a great option for your next baking project as it has a mild flavor and can actually help retain moisture so your creation does not dry out.

If you are gluten-free make sure you double-check the packaging for the ingredients. Oats themselves are whole grain, but the flour is typically gluten-free. Sometimes during the production process gluten will be tossed in with everything else so it is very important to check.

2. Sorghum Flour

Sorghum might raise some eyebrows thanks to a long history of feeding livestock, however, it is great for humans too. Sorghum flour is a great pick in general, even if you can easily find buckwheat flour. Sorghum flour is extremely rich in a wide variety of nutrients like fiber and protein along with minerals and vitamins as well. Using sorghum flour will definitely take some guilt out of making a batch of cookies for yourself.

As far as our friends with Celiac Disease, they can also rejoice when they see you baking with sorghum flour. It is a completely gluten-free flour and will not bother anyone who is gluten sensitive or suffering from Celiac Disease in general. It will certainly be hard to go back to regular flour after discovering this.

3. Quinoa Flour

Quinoa is an all-timer in the pantheon of seeds and grains we consume. A Peruvian crop that was popular 3,000 years ago and is still popular now. It has more protein and vitamins than just about anything on this list and is great to throw into your diet when you need a boost. 

Using quinoa as an alternative to buckwheat is a great idea anyway, even if you have buckwheat flour readily available. Quinoa as flour has a nice flavor and feel, but its biggest quality is its ability to absorb moisture. Absorbing this moisture can affect your baking and cause certain recipes to come out dry or crispy while it is being cooked. Just make sure you have the portions down before you start piling it into your mixer.

And guess what? It is gluten-free as well. Quinoa has a big upside when it comes to your health and is extremely versatile in cooking. Be sure to give it a try the next time you want to experiment in the kitchen.

4. Chickpea Flour

If you are looking for something similar to buckwheat flavor-wise but looking for a different texture then look no further than chickpea flour. Chickpeas are a fun little legume that can be found in hummus and other Mediterranean recipes. The proper name of chickpea flour is gram flour or besan. You can find this in a variety of Indian dishes as well, like some of their fried snacks. 

Chickpea flour is a great alternative to buckwheat flour. They are both similar in taste, however, chickpea flour can cause a dish to become denser. This is due in part to its high protein content and low carbs, so be sure to do a little bit of homework before you start doling out the chickpea flour. Using too much or too little can dramatically impact your recipe so maybe watch a video before you get started.

Chickpeas are naturally gluten-free so luckily for anyone coming over that has a gluten intolerance they will not be affected by eating anything containing chickpeas, including the flour. As always, be sure to check the packaging if you buy from the store though, and make absolutely sure the brand or manufacturer did not put any added starches in your chickpea flour.

5. Brown Rice Flour

Brown rice flour is on this list should come as no surprise to anyone. Brown rice has a huge variety of uses nowadays including being made in pasta, flour, and other recipes where gluten is not an option. It has a dense quality to it so it can be used to make bread regularly without a problem.

Brown rice is also good for your heart, making this a great choice when wanting to sub out gluten-based flour. A healthy dose of fibers and magnesium are welcome in any diet and should be a highlight if they are not already. Heart health is no joke and regardless of what you are using your brown rice flour for it should be noted that these benefits will come with it.

Brown rice is inherently gluten-free which makes you wonder why you have not been using it as flour for all of your baking purposes from the get-go. Brown rice flour is typically very easy to find no matter where you shop for your groceries as brown rice is one of the more common things to find in general. Just remember to check for any gluten contaminants in the ingredients.

6. Gluten-Free All-Purpose Flour

Gluten-Free All-Purpose Flour is the one-stop shop for all gluten-free baking. If you are not sure where to start when it comes to finding an alternative to buckwheat flour or just want a break from traditional flour in general, then look no further than gluten-free all-purpose flour. It contains a combination of all the heavy hitters in the gluten-free baking world, like sorghum and potato starch. Give it a try if you just want to get your feet wet.

Final Bite

Buckwheat flour is a great option for baking. It is a dense, flavorful flour that is reminiscent of brown rice or another earthy grain. Despite its name, it does not actually contain any wheat and is actually considered a pseudo-cereal thanks to its complex carbohydrates.

However, I have sometimes found that my local grocery didn’t have it in stock. I hope this article has been helpful in allowing you to choose a solid alternative.

Thanks for stoppin’ by!

For more, check out 8 Ways to Thicken Gravy Like A Pro.

Anne James

Hi, I'm Anne but my grandchildren call me Jelly Grandma. I have over 50 years of experience as a Southern cook and am a retired librarian. I love sharing what I have learned. You can find me on YouTube as well! Just click the link at the bottom of your page. I hope your visit here has been a sweet one.

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