Grain Free Ingredient Swaps

Grain Free Ingredient Swaps

If you're new to a grain free diet, then you may still be figuring out what you can and cannot eat. Though a grain free diet may seem a bit limiting at first, once you discover the abundance of grain free ingredient swaps, you'll quickly find out that continuing to enjoy your favorite foods is easier than ever. Continue reading as we dive into what a grain free diet is, and provide a list of grain free alternatives that you can use daily.

What Is a Grain Free Diet?

A grain free diet eliminates all grains as well as the foods obtained from them. This elimination includes both gluten-containing grains like wheat and barley and gluten free grains like quinoa and oats. For those who experience food sensitivities, eliminating all grains may help control overall inflammation levels and aid in digestive issues. Those who wish to take the diet a step further and avoid all grain-containing food and ingredients will want to note that while fresh corn is considered a vegetable, dried corn and corn flour are viewed as a grain and cannot be consumed on this diet. High fructose corn syrup is another ingredient you'll want to toss from your pantry, though eliminating it entirely is not a strict requirement when following a grain free diet.

Foods to Avoid

white bread Still not sure which foods you should stay away from? Here's a list of the most common grain-containing foods:
  • Bread
  • Pasta
  • Rice
  • Cookies
  • Cakes
  • Granola and granola bars
  • Cereal
  • Baked goods
  • Soy sauce

Foods to Enjoy

  • Meat
  • Fish
  • Eggs
  • Seafood
  • Dairy
  • Vegetables
  • Berries
  • Nuts
  • Seeds
  • Fats
  • Pseudocereals
  • Non-grain-based flours

Grain Free Ingredients Swaps

If you spend a lot of time cooking, you probably know a thing or two about baking. While the same dish can be made in several different ways, a grain-containing ingredient will need to be replaced with one of similar nutritional makeup when making ingredient swaps. If not, it can change the dish entirely. To help you discover the best grain alternatives around, the Bob's Red Mill experts have put together this comprehensive list. Let's get started!

Almond Flour

almond flour If you love almonds and follow a grain free diet, then almond flour is bound to become your new best friend. A superior gluten free, grain free and low carb flour, Bob's Red Mill Almond Flour is made with California-grown almonds that have been blanched and ground into a fine meal that's ideal for gluten and grain free baking. Almond flour is a great processed grain alternative that lends a nutty flavor and moist texture to many baked goods, and baking with it is simple! From almond flour pancakes to bread and cookies, using almond flour as a grain free ingredient swap in your recipes is sure to be a hit. And because it pairs well with other alternative baking flours like coconut flour and tapioca starch, it's easy to replicate the flavor and textures of traditional baked goods without loads of effort. Aside from being incredibly delicious, almond flour is nutritious as well! This non wheat flour is loaded with essential nutrients like vitamin E, protein, fiber, and monounsaturated fats, making it an excellent choice for low-carb and paleo diets. Whether you're baking goods to fit into your grain free lifestyle or cooking for someone who's following a low-carb diet, almond flour is an excellent choice.

Flaxseed Meal

Let's talk flaxseed. Around as early as 3000 BC, flaxseed and its benefits have made their way into royal families and now kitchen households worldwide. Aside from being a versatile seed, flaxseed contains crucial nutrients like omega three essential fatty acids, lignans and fiber. It also gives a chewy texture and a nutty flavor. Just two tablespoons of flaxseed are enough to boost the nutritional value of any recipe. Add it to quick bread, puddings, bars and even smoothies. Because flaxseed contains 75 to 80 times more lignans than other plant foods, it's a healthy boost of antioxidants that you can't receive elsewhere. Our Bob's Red Mill Flaxseed Meal is made fresh and cold-milled to preserve the natural oils and nutrients that are so crucial to your health. Providing a nutritional punch to whatever you add it to, flaxseed boasts a delicious nutty flavor. Use it as an egg replacer in recipes for cookies, cakes, muffins and pancakes, or replace up to 25 percent of the flour in a recipe with it! Find recipes and tips for flaxseed meals in our recipe collection.

Chickpea Flour

Chickpea flour, also known as garbanzo bean flour, is an excellent source of fiber and a prevalent ingredient in gluten free and grain free baking. One of the creamiest and tastiest beans around, chickpeas lend a sweet, rich flavor to baked goods and are loaded with protein, dietary fiber and iron. Bob's Red Mill Chickpea Flour is freshly milled and 100% stone ground to ensure that you are always provided with the best of the best. Popular in Middle Eastern and Indian cooking, chickpea flour is used in dishes like falafel, hummus, socca, poppadoms and farinata. It's an excellent ingredient for grain-free baking and can be used to create crackers, pizza crust, bread and so much more. Used to bind ingredients together and thicken liquids, chickpea flour also works well in cakes, muffins and even soup recipes. Like flaxseed meal, garbanzo bean flour can replace up to 25% of the flour in your recipes for a grain free way to increase protein and fiber.

Organic Coconut Flour

An excellent alternative to wheat, rice, and other grain based flours, Bob's Red Mill Organic Coconut Flour is made from the highest quality desiccated coconut. Used to make cookies, muffins, pancakes, and more, coconut flour is an excellent choice when creating a sweet baked good or other savory recipes and can also be used as a tasty coating for proteins like chicken and fish. Because it blends well with other nut flours, coconut flour is often found in gluten and grain free recipes to create superior baking mixes. While coconut flour's high fiber content makes this flour a nutritious one, you may have to use an extra egg or two when creating baked goods. An excellent source of healthy fats, coconut flour tops the list as one of our favorite grain free ingredient swaps.

Grain Free Mixes

Having trouble creating a grain free mix from scratch? Take the guesswork out of grain free baking and use our pre-made grain free mixes instead. These easy-to-make grain free ingredient swaps will allow you to whip up delicious baked goods in minutes. Continue reading to learn more.

Grain Free Flatbread Mix

Freshly baked homemade flatbread with oil, spices and parsley Craving flatbread but don't know how to make it grain free? We can help with that. Our Bob's Red Mill Grain Free Flatbread Mix is a delicious and quick-to-prepare blend that makes traditional flatbread look like the imposter. Loaded with flavor and tempting aroma, this flatbread tastes better than the original and is entirely grain free. Whip up a batch today to see what you've been missing!

Grain Free Blueberry Muffin Mix

There's nothing better than the smell of freshly baked blueberry muffins. Their warm fluffy texture and sweet flavor will have everyone rushing for the dessert table. If you want to make muffins that are sure to impress, start by using our Grain Free Blueberry Muffin Mix. A low allergy dessert recipe, this mix combines paleo baking flour, almond flour and coconut flour to create an easy-to-use blend you'll be eager to stock up on.

Grain Free Chocolate Cake Mix

No one should have to give up chocolate cake, which is why we created this Grain Free Chocolate Cake Mix. Easy to make and quick to bake, this mix offers up all of the rich flavors of traditional chocolate cake sans the grains. Bake it to surprise your little ones with, or use it as the base of your next cake masterpiece. Everyone who takes a bite is sure to come back for seconds.

Grain Free Brownie Mix

brownies If you've been searching for a way to make the perfect brownies free of grains and gluten, your search is over. Our Bob's Red Mill Grain Free Brownie Mix is the ideal easy-to-use mix that will make all of your brownie dreams come true. A quick way to create a rich and satisfying dessert, mix up a batch of brownies to serve as an after-dinner dessert or invite the kiddos into the kitchen to hand decorate these brownies themselves. It's the perfect family-friendly recipe to get everyone involved in baking! Now that you have this list of grain free ingredient swaps, it's time to put it to good use. Whether you choose to make a sweet dessert or savory quick bread, the ingredients on this list are sure to make all of your baking dreams come true. From everyone at Bob's Red Mill, we wish you the best of luck on your grain free journey!
Bob's Red Mill
July 02 2021

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