Going wheat free, also known as gluten-free, gets easier when you know the flour combinations of the alternative flours.   Because there are many different kinds of flours, there are also many gluten-free flour blends.  There are notes for substitutions if you are allergic to any flour in the recipe.  If cost is a concern, there are several flour blends here that are multi-purpose.  So, choose what suits your tastes and your budget, and don’t be afraid to experiment.  The numbers have been added so that when you do experiment, you can check each one off your list.

Note: if a recipe calls for wheat flour as a thickener, you can try the following replacements – 1 tbsp wheat flour can be replaced by:  1 1/2 tsp arrowroot starch, 1 1/2 tsp cornstarch, 1 1/2 tsp potato starch or flour, 2 tsp quick cooking tapioca, 1 tbsp white rice flour, 1 tbsp tapioca starch.

Note: if you are watching your sugar levels, note the white/brown rice flour in ingredients, rice is known to convert to sugar in the body.  So, if this is an issue, would suggest an alternative flour.

Plus, found it easier to use these blends when they are premixed and kept in the refrigerator.  Just bring the flour to room temperature before using.

Note: Quar Gum and Xanthan Gum are interchangeable in baking 1 for 1.

1.  High Protein Flour Blend (works best in baked goods that require elasticity, such as wraps and pie crusts)

1 1/4 cups of bean flour of your choice (chickpea, or one of choice)

1 cup starch of choice (arrowroot, cornstarch, potato )

1 cup tapioca flour

1 cup white rice flour

2.  Self-rising Flour Blend (options: muffins, sconces, cakes, cupcakes or any recipe that uses baking powder for leavening)

1 1/4 cup white sorghum flour

1 1/4 cup white rice flour

1/2 cup tapioca starch

2 teaspoons xanthan gum or guar gum

4 teaspoons baking powder

1/2 teaspoon salt

3.  All Purpose Flour Blend

1/2 cup rice flour

1/4 cup tapioca starch

1/4 cup cornstarch or potato flour

1 cup arrowroot powder (or tapioca starch)

4.  Another All Purpose Flour Blend

1 cup white rice flour (or sorghum flour or millet flour)

1/2 cup buckwheat flour (Buckwheat is not wheat) (or millet flour, sorghum flour, or brown rice flour)

1 cup arrowroot powder (or potato starch or tapioca starch)

1/2 cup tapioca starch (or cornstarch use the opposite of the first line)

4 teaspoons xanthan gum (may be corn-based – corn allergy) or guar gum

5.  Another All Purpose Flour Blend

1 1/2 cups extra fine brown rice flour

1/2 cup millet flour

1/2 cup amaranth flour

3/4 cup arrowroot

1/2 cup almond flour

1/4 cup flax meal

2 teaspoons salt

3 teaspoons xanthan gum

6.  Food Allergy Gourmet Basic Flour Mix (good for baked goods)

2 cups sorghum flour

1/4 cup tapioca starch

2/3 cup potato starch

1/3 cup rice flour

3 1/2 tsp xanthan gum

7.  All Purpose Flour

1 1/2 cup sorghum flour

3/4 cup quinoa or chickpea flour

3/4 cup tapioca flour

2 tsp guar gum

1 1/2 tsp salt

8.  Gluten-Free Flour Blend

1 cup fine brown rice

1 cup fine white rice

1/2 cup Banku or potato starch

1/2 cup cornstarch

1/2 cup tapioca flour

1/4 cup sweet rice flour

1/4 cup almond flour or amaranth

9.  High-Protein Flour Blend (multi-purpose)

1 1/2 cups sorghum flour

1 cup brown rice flour

1 cup tapioca starch/flour

1/2 cup cornstarch or potato starch

3 tsp xanthan gum

1 1/2 tsp salt

10. Flower Power Gluten-free Flour Mix (suggested use – tortilla, graham cracker*)

2 cups fine brown rice flour

2 cups fine white rice flour

1 cup potato or corn starch or arrowroot

2/3 cup sorghum flour

1 1/3 cup tapioca starch

1 1/2 cup sweet rice flour

4 tsp xanthan gum

11.  Cookie Flour Mix

4 cups superfine brown rice flour

1 1/2 cups potato starch

2/3 cup tapioca flour/starch

12.  Gluten-Free Cake Flour Blend (options: cakes)

2 cups rice flour

1 cup potato starch

1/c cup tapioca starch

13.  Navy Bean Flour Blend

2 lbs Navy Bean flour

1 1/2 cups tapioca starch

14.  Pastry Flour Blend

2 cups fine brown rice flour

3/4 cup potato starch

1/4 cup tapioca starch/flour

15.  Gluten-free Flour Blend (options: cakes)

1 cup of brown rice flour

1 cup of white rice flour

2/3 cup potato starch

1/3 cup tapioca starch

16. Gluten-free all purpose flour blend

1 cup white rice flour

1 cup sorghum flour

1 cup tapioca flour

1 cup corn starch

1 cup almond flour or coconut flour

17.  Gluten-free flour blend (option: bread)

1 cup brown rice flour

1 cup sorghum flour

1 cup tapioca starch

1 cup cornstarch

3/4 cup millet flour (substitution chickpea flour)

18. Breakfast Flour Blend

2 cups white or brown rice flour

3/4 cup tapioca starch

3/4 cup sweet rice flour

1/4 cup potato starch, arrowroot, or corn starch

1/4 cup arrowroot

2 tsp xanthan gum or guar gum

19. Gluten-Free Brown Rice Flour Mix

2 cups brown rice flour, extra finely ground

2/3 cup potato starch

1/3 cup tapioca flour starch

20. Multi-Blend Flour Mix

2 1/4 cup  brown rice flour

1/4 cup potato starch

2/3 cup tapioca starch

3/4 cup sweet rice flour

1/3 cup corn starch or sweet rice flour or potato starch





Baking time based on a 350 degree oven

30-35 mins 8×4 inch loaf pan

25-30 mins 9×5 inch loaf pan

15-18 mins 3 inch muffin tin

10-12 mins mini muffin tin



*Note: if using this recipe for graham crackers, this has not been tested with the extra xanthan gum that the recipe calls for.

Notes: it can be used as a substitute for bean flours exchanging one for one.

Note: If you cannot have tapioca, substitute arrowroot, cornstarch or potato starch.

Note: If you cannot have corn, replace cornstarch with an equal amount of potato starch, tapioca starch/flour or arrowroot.  If your recipe calls for cornmeal, use brown rice flour but reduce the amount by 2 tablespoons.  Or you can use an equal amount of almond meal.

Note: millet, sorghum, amaranth, buckwheat, quinoa, teff and Montina.  Try any of these or a combination as a one-for-one substitute for rice flour.  Legume flours are also terrific for boosting protein and fiber.

Note: If you cannot have bean flour, use sorghum flour or finely ground brown rice flour.  Check the following page EGG replacement for working with eggs in your recipes.