Almond meal’s popularity has skyrocketed amongst low carb and gluten free bakers. Used to create everything from savory snacks like these Nooch Crackers to delicious desserts like these Almond Brownies, it’s a flavorful flour that’s sure to leave a lasting impression. However, its nutty flavor and many uses have many people wondering if it’s as great for you as it tastes. If you’re looking to incorporate almond meal into your favorite homemade recipe, but want the nutritional facts first, keep reading. In this article, we’ll dive into the most critical almond meal nutrition facts and the many ways you can use it in the kitchen. Let’s get started!
What Is Almond Meal?
Like other nut flours, almond meal is made from the fine powder-like substance created when whole almonds are put into a blender or food processor. Often confused with almond flour, almond meal is a slightly different product. When making almond flour, the almonds undergo a blanching process. This means that the skin is removed from the nut before blending. The result is a fine powder with a light taste and uniform appearance.
Almond meal, on the other hand, is made from whole almonds with the skin still intact. This being, almond meal is slightly more coarse than almond flour and has a more robust nutty flavor. It also has a more “natural” appearance with brown specks and spots throughout. Almond meal is an excellent product to have on hand, especially if you’re soy-free, gluten free, on the Paleo diet, or following Whole 30.
Depending on the brand, almond flour and almond meal may be labeled as the same thing. If you’re searching for flour that will produce light, fluffy and uniform baked goods, search for flour that lists “blanched almonds” as the main ingredient. For a flour that is a bit more coarse, almond meal is the better option and is commonly labeled as unblanched or natural almond flour.
Additionally, almond meal can be made easily at home using a food processor or blender. Doing so allows you to control the size of the granules better, making your baked goods one of a kind. For step-by-step instructions, check out our article: How to Make Almond Meal At Home.
Almond Meal Health Benefits
Health-wise, almond meal is an excellent choice. The perfect flour alternative for a gluten free diet, almond meal is overflowing with nutritional benefits. Here are a few almond meal health benefits that stood out to us.
High In Protein
Almond meal is an excellent source of plant-based protein, making it the baking ingredient of choice for individuals following a vegan or vegetarian diet. Because plant-based eaters don’t receive any protein from animal products, they need to find it in the plants that they do eat. Therefore, using almond meal to create homemade protein bars or adding a scoop of it to a post-workout smoothie is an excellent way to ensure that you’re receiving adequate amounts of protein.
Low In Carbs
Almond meal is an excellent low carb alternative to traditional flour. Now, if you’re not following a low carb diet, then carbs may not matter to you. Even so, many foods that contain high amounts of carbs also contain high amounts of sugar. Using almond meal to create delicious baked goods and meals is an excellent way to control your carb intake while also providing your body with essential vitamins and minerals.
An Excellent Source of Healthy Fats
Though almonds may be low in carbs, they’re an excellent source of healthy fats. Healthy fats like omega-3 fatty acids are an essential part of a well-functioning body, and their consumption is encouraged when following a ketogenic diet. The healthy, dietary fats found in almonds help provide your body with energy and support cell growth. They also help you absorb certain nutrients, manage hormone levels and protect your organs.
Great Source of Vitamin E
Speaking of vitamins that can be better absorbed with healthy fats, vitamin E is just that. Found in almonds in significant amounts, vitamin E is a family of fat-soluble antioxidants which work to protect your cells from oxidative damage. Incorporating more almond meal into your recipes is an excellent way to receive more of this vitamin and reap all of the benefits almonds have to offer.
Significant Amounts of Fiber
Almonds contain high amounts of fiber, and because almond meal is made from them, it does too. Dietary fiber plays a crucial role in regulating your digestive system. Eating foods high in fiber can help add bulk to your stool, decreasing your chances of diarrhea or constipation. Fiber also helps promote feelings of satiety, keeping you fuller for longer between meals.
How to Use Almond Meal
You can use almond meal in several ways. From baked goods to crunchy, savory treats, its grain-free nature makes it easy to recreate your favorite meals sans gluten. Easy to make and widely available at health food stores, finding almond meal isn’t a problem. Though it may be low in carbs and free of gluten, it is high in calories and should be used in moderation. If you’re eager to learn more about how to use almond meal, keep scrolling as we review some of our favorite ways.
Pancakes
Use almond meal to create a delicious breakfast like pancakes. Its nutty flavor and light texture make the perfect tasting pancakes every time, and because almond meal is a popular baking flour, several pancake recipes feature it. So the next time you’re craving pancakes, try out a new recipe and use almond meal instead.
Banana Bread
Boost the amount of protein typically in banana bread, and swap out the all-purpose flour for almond meal. Moist, tender and oh-so-delicious making almond flour banana bread is a breeze. Plus, when used alongside other grain-free ingredients, your bread will be entirely gluten free.
Cookies
Cookies are an excellent treat to use almond meal in. Because cookies aren’t as fluffy as many other baked goods, almond meal’s coarse and dense nature works well to create desserts like these Gluten Free Almond Cookies. Plus, you’ll feel better knowing that your sweets have a few extra nutrients in them. After all, a healthy lifestyle is all about balance.
Breading
Almond meal is the perfect gluten free bread crumb substitute. Use it to replace bread crumbs or flour to crust protein in recipes like this Five Ingredient Almond Crusted Halibut with Lemon and Five-Ingredient Almond Chicken Tenders. Or, for an even crunchier coating, use chopped almonds instead of almond meal.
Cake
Cake is one of the most often baked treats. It’s made for celebrations like holidays, birthdays, and even promotions. Or, sometimes, cake is made just because. The next time you’re tasked with making a delicious cake, find a recipe like this Flourless Orange Almond Cake that uses an almond meal base instead of a wheat-based one. You’ll create a low carb, and low allergen treat that everyone can dig into.
Protein Bites
Searching for a great on-the-go snack? Almond meal can help with that. So the next time you’re craving something sweet and healthy, try making almond meal-based protein bites. Ideal for after a hard workout or in between meals, tasty bites like these Almond Chai Protein Truffles will keep you fueled and energized. Made with Almond Protein Powder and whole oat powder, the oats flour can be swapped with almond meal for an even nuttier taste.
Scones
The ideal brunch food, almond meal-based scones, are a low carb and gluten free option that individuals who follow specific diets will appreciate. Plus, we’d argue that the nutty flavor of almond meal makes these Blackberry Scones even more delicious than traditional ones. Fill them with seasonal fruits and bake them the day of to guarantee the best flavor.
Pie Crust
If you’re following a paleo diet and searching for the perfect pie crust to bake holiday treats in, try this Paleo Perfect Pie Crust. Low carb and gluten free, its light and flaky texture will perfectly complement any pie filling. In addition, our Bob’s Red Mill Natural Almond Flour/Meal is used in this recipe, boosting its flavor and nutrients.
Muffins
Muffins are the perfect portable treat that you can take with you anywhere. While almond meal tastes great in sweet muffins, we love it even more when used to create savory ones like these Maple Bacon Muffins. Keto, diary free and gluten free, these muffins are made with delicious flavors like bacon and sweetened with maple. Like pancakes that you can take anywhere, they’re sure to be a hit at your household.
Now that you better understand the benefits of almond meal, we hope that you’re inspired to use it to create one of the recipes above. Full of flavor and packed with nutrients, it’s the perfect low carb baking flour for all of your dietary needs. From everyone at Bob’s Red Mill, have a healthy and happy day!
