Coconut flour is a gluten-free flour made from dried, ground coconut meat. It has become a popular alternative flour for those following gluten-free, paleo, or low-carb diets. Coconut flour is high in fiber and protein, making it a nutrient-dense flour option. Here’s an overview of how coconut flour is used in baking.
Benefits of Coconut Flour
There are several reasons why people choose coconut flour for baking:
- Gluten-free – Coconut flour contains no gluten, making it a good choice for those with celiac disease, gluten sensitivity, or who follow a gluten-free diet.
- High in fiber – Coconut flour is very high in fiber, with about 5 grams of fiber per 2 tablespoons. This makes it more beneficial for digestive health compared to other grain flours.
- Low glycemic index – Coconut flour has a lower impact on blood sugar levels than other grain flours. This makes it attractive for those managing diabetes or following a low glycemic diet.
- Nutrient-rich – Coconut flour provides a good source of protein and healthy fats, as well as micronutrients like manganese, copper, and iron.
- Paleo-friendly – Since coconut flour comes from a natural plant food source, it fits into the paleo diet philosophy of eating whole, unprocessed foods.
Absorbs Liquid
One of the trickiest parts of baking with coconut flour is that it absorbs significantly more liquid than other flours. Coconut flour soaks up a lot of moisture thanks to its high fiber content. This means when substituting coconut flour in a recipe, you’ll typically need more liquid and less coconut flour than you would use of a conventional flour.
As a general rule of thumb, use about 1/4 to 1/3 cup coconut flour for every 1 cup of all-purpose flour called for in a recipe. You’ll also need to increase the liquid by about 6-8 eggs or 1 cup liquid per 1 cup coconut flour.
Dense and Dry Texture
Coconut flour has a very dense and dry texture when used in baking. It does not have the same binding or gluing abilities as wheat flour due to lacking gluten. This can result in baked goods that easily crumble apart.
To compensate for the dryness of coconut flour, it’s important to include ingredients that add moisture. Eggs, coconut milk, yogurt, or oil can help make baked goods using coconut flour more tender and moist.
Strong Coconut Flavor
Since it comes directly from coconut meat, coconut flour has a distinctive coconut taste. Depending on the recipe, this coconut flavor may be desirable or overpowering.
If you want to prevent coconut flour from imparting too much coconut flavor, try pairing it with ingredients that can help mask the taste. Cocoa powder, spices like cinnamon, extracts like vanilla, and strongly flavored ingredients can help balance out the coconut taste in recipes.
Best Uses for Coconut Flour
Here are some of the most popular ways coconut flour is used in baking:
Pancakes and Waffles
Coconut flour works well as a substitute for traditional flours in pancake and waffle batters. The coconut flavor pairs nicely with common add-ins like fruit, nuts, chocolate chips, etc. Since coconut flour soaks up a lot of moisture, be sure to use extra eggs and liquids in these recipes.
Muffins and Quick Breads
Coconut flour can be swapped for wheat flour in muffin, banana bread, zucchini bread, and other quick bread recipes. The moisture from the fruit and vegetables in these recipes helps balance out the dryness of the coconut flour.
Cookies
Coconut flour gives cookies a pleasant chewiness. It’s often combined with almond flour in cookie recipes to help provide more structure. The egg and fat from cookie doughs also helps make up for the lack of gluten and low moisture content of coconut flour.
Cakes
Coconut flour can work for some cake recipes, though more modifications may be needed. Very light and airy cake textures can be harder to achieve. Opt for denser cakes and be sure to use plenty of moisture-adding ingredients.
Tips for Baking with Coconut Flour
Here are some top tips to help ensure success when baking with coconut flour:
- Start by replacing only 1/4 of the wheat flour called for with coconut flour, and make adjustments from there.
- For every 1 cup of coconut flour, add 6-8 eggs and 1 cup liquid.
- Stick to recipes specifically designed for coconut flour whenever possible.
- Avoid over-mixing batters and doughs made with coconut flour.
- Let baked goods cool completely before handling, as they are delicate when hot.
- Combine coconut flour with nut flours, tapioca flour, or cornstarch to improve the texture.
- Add mix-ins like chocolate chips, nuts, coconut, etc. to help cover up coconut flavor if needed.
Coconut Flour Substitution
In most recipes, coconut flour cannot be substituted 1:1 for wheat flour. However, here is a general substitution guideline:
| Wheat Flour | Coconut Flour | Liquid | Eggs |
|---|---|---|---|
| 1 cup | 1/4 to 1/3 cup | 1 cup | 6-8 eggs |
Keep in mind this substitution will change the texture of baked goods. Some trial and error may be needed to get the desired results.
Finding Coconut Flour Recipes
Look for recipes specifically formulated for coconut flour. Some sources include:
- Coconut flour manufacturer websites
- Paleo and gluten-free food blogs
- Gluten-free cookbooks
- Allergy-friendly recipe sites
Adapting regular recipes to use coconut flour often takes some experimentation. Following recipes designed for coconut flour from the start will provide better results.
Storage
Like other flours, coconut flour should be stored in an airtight container in a cool, dry place. Due to its high fat content, coconut flour has a relatively short shelf life compared to other flours. It will stay fresh for 6-12 months at room temperature.
For longer storage, coconut flour can be refrigerated or frozen. Frozen coconut flour can last 2-3 years before going rancid.
Properly stored coconut flour will remain safe to eat even if it goes rancid, but will impart an unpleasant and bitter flavor.
Conclusion
Coconut flour provides a high-fiber, low-carb option for gluten-free baking. It has a very absorbent quality and dense texture that requires special recipe adjustments. Coconut flour is a suitable flour substitute for those on gluten-free, paleo, and low glycemic index diets when used properly in recipes. With its distinct coconut taste and health benefits, coconut flour offers a great alternative to traditional baking flours.