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


Denise says:

I’m a diabetic and looking for healthy options to bread and flour products!

Heather says:

I have the almond flour in my fridge right now. It works great in macaroons! I would love to try the other flours! I’m allergic to wheat, so these flours would work great in my recipes.

Harlena D says:

I love all the information that you give on your products, I am trying to cut carbs in our house because my husband has been diagnosed with type 2 diabetes.

domestic diva says:

Food allergies.

Billie Jean says:

Just because I love the flavor! Adds something a little different than the same ol whole grain wheat:)

Kristin Dearborn says:

I want to eat better for a healthier life.

Holly says:

Love the variety of using different flours!

ikkinlala says:

I use a wide variety of flours for myself, but I like to be able to serve some things to friends who need to eat gluten-free.

Barb K says:

Better for you. Also it makes the food taste better.

Amy Z. says:

I use low carb flour to be more healthy and lose weight!

I love everything about your products!

Amy Daily says:

I love to cook! When I learned that I had a few auto-immune diseases, I did not occur to me that I could reduce my symptoms by changing my diet and this is not something your regular MD would mention either. After struggling to control the symptoms of my disease, I dediced to try a diet change. Removing gluten, dairy, and soy dramatically made a difference.
Additionally, my charity, Ride the Spectrum for Autism also promotes gluten free diets for individuals who are autistic as many families have experienced improvement in their symptoms from a diet free of gluten as well. Bob’s Red Mill provides great recipes and consistent products that I can find in every store. This is why I hope I win your products. I have not tried the coconut flower yet and really want too!!!

Celiac disease makes me use alternative flours (but also, they’re just tasty).

Patricia says:

For variety, added flavor and texture.

Tara says:

I’m really interested in learning how to bake with low carb flours!

Meghan Finley says:

I grew up with lots of allergies and these are old friends

Tina says:

I like being able to bake the things I love for friends and family who are on low-carb diets!

celia says:

I’m quite sensitive to gluten, and find that I enjoy using nuts and coconut more than I do some other gluten-free flours. (Besides, I feel better baking snacks with fewer refined carbohydrates. I’ll get my starch from potatoes and other vegetables!)

Anne says:

Please pick me. I look forward to trying these flours.

Margot C says:

Mostly for creating new and exciting combinations when I bake.

Christy says:

To add variety to my whole foods cooking.

Amy Z says:

I use these types of flours because they are gluten-free. With two celiacs and at least one gluten-intolerant in my family, we can’t afford to be sick using regular flours. We trust Bob’s Red Mill for many of our gluten-free recipe needs.

Vanessa says:

diabetes runs in my family i love eating low carb as a way to stabilize blood sugar to help prevent me becoming diabetic and encourage my family in healthy eating… Your flours are the perfect way to maintain a healthy course with out giving up delicious baked foods

YUM!! would love to experiment with these

Breia says:

My body is happier when I choose low carb foods. These flours are delicious and nutritious! They are great when paired with so many things. Yum!

I enjoy using Bob’s Red Mill products; I feel I can trust your company as a safe food source. I have gluten issues, and feel so much better when I use gluten free products. It is a challenge, as we live in a small town with limited gf accessibility, but the reward (better health) is well worth the extra effort. Thank you!

Ttrockwood says:

I love these flours since they have so much flavor and such great nutritional stats! I’m not gf but they add so much more variety than a plain flour does

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