National Flour Month: Low Carb Flour Primer {Giveaway}

This is our second post in our series on the different flours we produce. Last week, we covered wheat flour, read all about it here.

When you think of Bob’s Red Mill, the words “low carbohydrate” do not often spring to mind. If you took a look at our product line, you might think all we make are carbohydrates, but as anyone who follows a low carb or paleo diet will tell you, we have quite a few low carb options.

Whether you follow a restricted carb diet for health reasons or simply want to lose a few pounds, these flours are essential for  keeping your sanity and enjoying some of the foods you miss the most on a low carb diet. Here are our most popular low carb flours and some ideas for what to do with them.

Almond Meal/Flour: Almonds are notoriously healthy nuts providing a good amount of manganese and vitamin E , as well as a healthy serving of monounsaturated fats in each 1/4 cup serving. Not only do almonds have a healthy boost of protein, they are also very low in carbohydrates and naturally gluten free. Replacing 25% of the flour in your baking with almond meal will add wonderful texture and flavor while reducing the total carbohydrates.  Although it has a lightly sweet flavor, almond meal can also be used in savory applications. Use almond meal in place of bread crumbs in meatballs, or as a coating for chicken and fish. Browse recipes for almond meal here.

Coconut Flour: Organic coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. A single 2 Tbsp serving of coconut flour delivers 5 grams of fiber with only 8 grams of carbs. The light coconut flavor allows coconut flour to blend seamlessly into sweet or savory baked goods. It makes a wonderful coating for chicken, fish or other proteins in place of regular flour or cornmeal. Because of its high fiber content, baking with coconut flour is a unique experience. Coconut flour requires an equal ratio of liquid to flour for best results. Coconut flour can replace up to 20% of the flour in a recipe, but you will need to add an equal amount of liquid to compensate.  We recommend following a recipe designed for coconut flour when getting started. Luckily, we have many recipes to experiment with in our recipe section. Coconut flour is unsweetened and does not contain sulfites.

Bob's Red Mill Low Carb Flours: Almond Meal, Coconut Flour, Hazelnut Meal, Soy Flour

Hazelnut Meal/Flour: Bob’s Red Mill Hazelnut Meal is ground from whole Oregon hazelnuts, or filberts. Hazelnuts are often overlooked for their nutritional value, but these healthy nuts provide a good amount of vitamin E and a healthy serving of monounsaturated fats in each 1/4 cup serving. You can replace up to 30% of the flour in your baking with hazelnut meal to add wonderful texture and flavor.  Hazelnut meal will bring a rich, buttery flavor to your baking while adding an enticing aroma that can only come from high quality hazelnuts. Hazelnut meal can be used in savory applications, as well. Use hazelnut meal in place of bread crumbs in meatballs, or as a coating for chicken and fish.  Our hazelnut meal is not blanched. Find recipes for using hazelnut meal.

Soy Flour: Our soy flour is milled from whole, raw soy beans. This flour is a great source of complete protein, as well as a good source of fiber, calcium, iron, magnesium and phosphorus. You can replace up to 30% of the flour in your recipe with soy flour. Soy flour is naturally gluten free, however we do not produce it in our gluten free facility. Baked goods made with soy flour tend to brown more quickly, so it is best to use a recipe designed for soy flour or to keep a close eye on your baking when using it. Find recipes for using soy flour here.



We’d like to give one lucky reader a set of our low carb flours- almond meal, coconut flour, hazelnut meal and soy flour To enter, simply follow the directions in the app below. We’ll pick a winner at random from all who enter by 12:01 am on 03/20/13.
a Rafflecopter giveaway


Beth Johnson says:

Mmmm, Cheesecake with GF Almond crust!

JennieLynn says:

I prefer a lower carb diet, and am gluten-free, so the coconut flour and nut meal/flours are great! My favorite is beet chocolate cake using coconut flour!

Michelle C. says:

Love using the coconut flour for cupcakes! 🙂

Frances says:

I like to experiment by substituting for the flour generally called for in my homemade bread recipes.

Sharon says:

I can’t eat regular flour because of a gluten sensitivity. I had no idea there was hazelnut flour – MUST TRY!!

Cristina M says:

Helps keep me on track in my lower carb diet.

Heather says:

I don’t currently use a lot of low-carb flours, but being a Family & Consumer Sciences teacher, I try to educate myself on things like this. I also like to try new things. A pack like this would help me to try the flours easier since there are no stores that sell these types of flours close by. I have to drive an hour or more to have access to items like these.

jOANNE says:

Because of my spouses diabetes and gluten intolerence.

Melissa O. says:

Our whole family is gluten and grain free! we love Bob’s Red Mill options!

Ricki says:

I love low carb flours for variety from grain-based ones, and also because I try to go grain-free on a regular basis (I’m following an anti-candida diet). Would love this package of flours!!

Saundra Wathen says:

What a great opportunity!

Colette tapp says:

Use almond and these other flours to stay low carb

Saundra Wathen says:

Healthy cooking is looking more delicious!

Melankalia says:

I love the flavor the almond and coconut flours add to baked goods.

Ritch says:

Have only used pancake and all purpose so anxious to try these!

Jean says:

I regularly use other Bob’s Red Mill products, and I would be interested in trying these.

Lee Durgan says:

I am trying to eat low carb and amlooking for some new ideas

Amanda says:

I have to eat a gluten-free diet and Bob’s is my go-to for GF flours. I’d love to try these!

I choose low carb because of all the health benefits!

Morgan says:

I am diabetic and the nut flours are a wonderful alternative to wheat. With almond flour I have formulated recipes such as cookies and cake/breads and other baked goods that are low carb, high protein and full meals. I also love the old Celtic baked recipes and for most of those finely powdery white flour just won’t do. I love the flavour and texture the nut flours give. I know with the wheat free flours I get from Bob’s Redmill I can make sure my husband is eating right when he just grabs a hand full of cookies or a piece of cake for breakfast.

lena says:

I just started baking with almond meal and would like to try using coconut flour also.

Kathryn says:

Gluten-free and low carb work best for both myself and my son (I have gluten sensitivity and he’s autistic). We love Bob’s Red Mill products! Thank you so much!!

Mary Ann says:

Because its an alternative to wheat…

Elena Vo says:

Low-carb flours give me energy instead of wasting it.

Sara P. says:

Because I want to up my protein and lower my carbs! Also, nut flours just taste good 🙂

Elizabeth Hogueison says:

thank you! My youngest son was recently diagnosed with celiac disease & is now on a GF diet. We love the GF pizza crust mix!

Emily P says:

I use it to increase the protein in recipes & give a different flavor

Dana Tantillo says:

I like to keep my carbs clean – mostly from fruits and veggies. Bob’s Red Mill flours are perfect for keeping the flavors and textures high and the carb counts low and clean in my favorite recipes! OH, and they are yummy >:)

Joyce Partipilo says:

I LOVE Bob’s Red Mill Oatmeal! I buy 3 bags at a time. I would love to try your other products 🙂

Erin Brownfield says:

I love the coconut flour!

Ceylon says:

I love low carb because I eat gluten free.

Catherine says:

My son is T1 diabetic. We are always looking for ways to lower our total carbohydrate intake for traditionally carby foods. 🙂

Shari H says:

My son and I are gluten-free. I have enjoyed making some recipes with almond flour, and would love to give the others a try as well.

Chanda says:

My family is gluten free and follow a paleo diet, so we rely on almond and coconut flours for everything from pancakes, to cookies, to breading meat and fish!

Traci G says:

My family has just begun experiencing utilizing different flours to improve our health.

jacquie says:

i don’t usually use low carb flours as i don’t have a problem with gluten. However i do like trying new at least to me flours in baking so would like to give these a try.

LaTarsha G says:

These particular products prove good food can be made with alternative flours and inspire me to be more creative in the kitchen.

Amy J says:

I’ve been eating GF for nearly 9 months, and it would be great to try some new flours that I haven’t used yet (for baking). Also, my mom, and my hubby’s parents are trying to eat low-carb so it would be great to bake some low-carb goodies for them 🙂

NAncy Guyotte says:

Just starting to try and learn about lowering carbs for our health – would love to have the flours to try

jwlucasnc says:

I have not experimented with these flours but am intrigued by the variety and especially eager to try the coconut flour. Have never been disappointed by a Bobs Red Mill product.

Katie says:

I eat gluten free and have used other Bob’s Red Mill products so I would love to try these!

Sharon B. says:

Would love to try these! Thanks for the opportunity. Love, love your products!

Sharon B. says:

I just read the question after I commented. So I like using and experimenting with low carb flours because while I’m not a low carb dieter, per se, I do try and practice “lower” carb living because I think most of us eat too many carbs in our diets. I think it’s just a better health practice to keep it a little lower whenever possible. Thanks very much!

Kim C. says:

I have a gluten intolerance so I bake with the coconut flour and almond meal/flour all the time and really like the results in the final baked good.

Melanie Davis says:

I recently bought mutiple types at Whole Foods to try recipes in Wheat belly

Sara says:

I gave up gluten for lent and hope to continue afterwards. Your gluten free mixes and flours make this easier!!

tina says:

I love all of these flours and use them because I am allergic to wheat. I get Bob’s flours all the time at Ocean State Job Lot and now they are available at my grocery store, too!

My husband follows a low carb diet to help keep his diabetes under control. I’m learning about the different low carb flours so I can increase the variety in his diet.

Julia says:

I use grain-free flours because they are lower in carbs and higher in protein than most grain-based flours. And a lot of the time they have a better flavor too!

I like how I feel when I am eating low carb, my body likes it better!

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