Complete guide · 19 flours
Gluten-Free Flour:
a complete guide.
Every flour we keep in our gluten-free kitchen, what each one is actually good for, how to swap them, and three blend formulas that work. Written from a household that has been gluten-free for over 20 years.
Quick reference table
Every gluten-free flour at a glance. Click a flour name to jump to its detailed entry below.
| Flour | Category | Flavour | Best for | Blend ratio |
|---|---|---|---|---|
| White rice flour | Grain flours | Neutral, slightly starchy | light cakes, pancakes… | 40–60% of an all-purpose gluten-free blend |
| Brown rice flour | Grain flours | Nuttier than white rice, slightly earthy | heartier baked goods, bread blends… | 30–50% of a hearty / bread-focused blend |
| Sweet rice flour (glutinous rice flour) | Grain flours | Neutral | mochi, dumpling wrappers… | 5–15% in a blend for added chew and moisture-holding |
| Oat flour | Grain flours | Sweet, mild, slightly oat-y | cookies, muffins… | 20–40% in cookie and breakfast blends |
| Sorghum flour | Grain flours | Mild, slightly sweet, wheat-like | bread blends, flatbreads (rotis, lahmacun bases)… | 20–40% of a bread blend |
| Millet flour | Grain flours | Sweet, mild, slightly grassy | cakes, muffins… | 15–25% |
| Buckwheat flour | Pseudocereals | Earthy, dark, distinctive | galettes / crepes, pancakes… | 10–25% (flavour is strong) |
| Quinoa flour | Pseudocereals | Bitter, grassy if untoasted; milder when toasted | savoury bakes, high-protein breads… | 10–20% (flavour is assertive) |
| Amaranth flour | Pseudocereals | Earthy, slightly sweet, malty | bread blends, tortillas… | 10–20% |
| Teff flour | Pseudocereals | Distinctive — slightly molasses-like for dark teff; milder for ivory teff | injera (Ethiopian flatbread), dark breads… | 10–25% |
| Almond flour | Nut & seed flours | Mild, slightly sweet, nutty | macarons, cakes… | 20–40% — adds richness and moisture |
| Coconut flour | Nut & seed flours | Mildly sweet, coconut notes | low-carb baked goods, pancakes… | 5–15% (and reduce dry total) |
| Chickpea (gram / besan) flour | Legume flours | Beany, slightly bitter raw — neutral once cooked | savoury crepes (socca, farinata), pakoras / bhajis… | 10–20% in savoury blends only |
| Tapioca starch (tapioca flour) | Starches | Neutral | thickening (clear sauces, pies), gluten-free bread (chew)… | 15–30% in baking blends |
| Cornstarch (corn flour, UK) | Starches | Neutral | thickening sauces and gravies, lightening cake blends… | 10–25% |
| Potato starch | Starches | Neutral | bread blends, cakes… | 15–25% |
| Arrowroot starch | Starches | Neutral | thickening acidic sauces (where cornstarch dulls), fruit pies… | 5–15% |
| Potato flour | Root & tuber flours | Distinctly potato | 1–2 tablespoons in bread for moisture retention, specific potato breads | 1–3% (very small additions) |
| Cassava flour | Root & tuber flours | Neutral, very mild | 1:1 swaps for wheat in some non-yeasted recipes, tortillas… | 20–50% |
Why gluten-free baking needs blends
Wheat flour is doing three jobs at once: structure (the gluten protein traps gas and holds shape), tenderness (starch contributes softness), and flavour. There is no single gluten-free flour that does all three well. A "good" gluten-free bake usually combines two or three flours plus a binder.
The basic recipe for a gluten-free blend is:
- A base flour for bulk and mild flavour (white rice, sorghum, oat)
- A starch for tenderness and structure (tapioca, cornstarch, potato starch)
- A flavour or moisture flour if needed (almond, brown rice, buckwheat)
- A binder to replace what gluten does (xanthan gum or psyllium husk)
Skip the binder and your cake will crumble; skip the starch and the crumb will be heavy; rely on a single flour and you'll get gritty or gummy. Once you understand the four jobs, swapping and substituting becomes intuitive.
Grain flours
The workhorses of gluten-free baking. White rice flour is in nearly every pre-made blend; sorghum is the closest to wheat in behaviour.
White rice flour
Also: Rice flour
The single most useful gluten-free flour for baking. Neutral flavour, predictable behaviour, easy to find. It is the backbone of most pre-made 1:1 blends and most homemade blends. Always have a bag.
- Flavour
- Neutral, slightly starchy
- Texture
- Light, fine; can be gritty if not finely milled
- Blend ratio
- 40–60% of an all-purpose gluten-free blend
- Storage
- Pantry, sealed, 6 months
Best for
- light cakes
- pancakes
- pasta
- thickening sauces
- blend base
Avoid for
- anything where a tender crumb matters on its own — needs blending
Tip: Look for "superfine" rice flour for cakes — the standard grind can feel sandy on the tongue.
We use it for: quick easy gluten free bread, gluten free pancakes french crepes
Substitutes: sorghum flour (1:1, slightly more flavour); millet flour (1:1)
Brown rice flour
A wholegrain choice for baked goods that benefit from a bit more flavour and structure. Used heavily in gluten-free bread and pizza-dough blends.
- Flavour
- Nuttier than white rice, slightly earthy
- Texture
- Slightly heavier than white rice flour
- Blend ratio
- 30–50% of a hearty / bread-focused blend
- Storage
- Fridge once opened, 3 months
Best for
- heartier baked goods
- bread blends
- crackers
- savoury bakes
Avoid for
- delicate cakes (use white rice or a blend instead)
Tip: Brown rice flour goes rancid faster than white rice flour — store in the fridge once opened.
We use it for: gluten free banana bread
Substitutes: white rice flour (1:1, lighter result); sorghum flour (1:1)
Sweet rice flour (glutinous rice flour)
Also: Mochiko · Shiratamako · Glutinous rice flour
A small-percentage hero. Adds chew and moisture retention to baked goods that would otherwise feel dry. Essential for Asian-style gluten-free cooking.
- Flavour
- Neutral
- Texture
- Sticky, chewy, holds moisture
- Blend ratio
- 5–15% in a blend for added chew and moisture-holding
- Storage
- Pantry, sealed, 6 months
Best for
- mochi
- dumpling wrappers
- sauce thickeners that stay smooth when reheated
- binder in pie crust
- gluten-free roux
Avoid for
- breads or cakes as the main flour — too chewy
Tip: Despite the name, glutinous rice contains no gluten. The "glutinous" refers to its stickiness.
Substitutes: tapioca starch (1:1 for thickening, not chew); arrowroot (1:1 for thickening)
Oat flour
A favourite for breakfast bakes. The cross-contact risk is the highest of any gluten-free flour — buy certified, always.
- Flavour
- Sweet, mild, slightly oat-y
- Texture
- Soft, slightly powdery
- Blend ratio
- 20–40% in cookie and breakfast blends
- Storage
- Fridge once opened, 3 months (oils oxidise)
Best for
- cookies
- muffins
- pancakes
- crumbles
- oat bars
Avoid for
- anything that needs a clean snap (oats give chewiness)
Tip: Critical for coeliacs: only buy oats / oat flour labelled "gluten-free certified". Standard oats are routinely contaminated with wheat, barley, and rye during growing and processing. A small percentage of coeliacs also react to avenin (the protein in oats) even when certified — introduce slowly and watch for symptoms.
We use it for: gluten free donuts
Substitutes: sorghum flour (1:1); finely ground gluten-free rolled oats (process in food processor)
Sorghum flour
Also: Jowar flour
Underrated. The closest single flour to "1:1 swap with wheat" for many savoury bakes. Buy it.
- Flavour
- Mild, slightly sweet, wheat-like
- Texture
- Soft, fine
- Blend ratio
- 20–40% of a bread blend
- Storage
- Pantry, sealed, 6 months
Best for
- bread blends
- flatbreads (rotis, lahmacun bases)
- muffins
Avoid for
- nothing major — sorghum is one of the most wheat-like GF flours
Tip: Sorghum has a flavour and behaviour closer to wheat than most other GF flours. If a recipe specifies it, the substitution likely won't taste quite the same.
We use it for: gluten free lahmacun turkish pizza
Substitutes: brown rice flour (1:1); millet flour (1:1)
Millet flour
A soft, sweet-leaning flour that works beautifully in cakes and muffins. A good third flour to add after rice and sorghum.
- Flavour
- Sweet, mild, slightly grassy
- Texture
- Light, fluffy
- Blend ratio
- 15–25%
- Storage
- Pantry, sealed, 6 months
Best for
- cakes
- muffins
- cornbread-style bakes
- flatbreads
Avoid for
- large amounts in dense bread (can become dry)
Tip: Millet contributes a soft, cake-like crumb. Don't go above ~30% in a bread blend or the crumb will dry out.
Substitutes: sorghum flour (1:1); white rice flour (1:1, lighter result)
Pseudocereals
Seeds we use like grains. Higher protein and stronger flavour than true cereals; great for hearty bakes and as supporting flours in blends.
Buckwheat flour
A flavour flour, not a structure flour. Use a little for character; don't use a lot or the bake tastes of buckwheat and nothing else.
- Flavour
- Earthy, dark, distinctive
- Texture
- Slightly coarse, dense
- Blend ratio
- 10–25% (flavour is strong)
- Storage
- Fridge once opened, 3 months
Best for
- galettes / crepes
- pancakes
- noodles (soba)
- rustic breads
Avoid for
- delicate sponges (flavour is too strong)
Tip: Despite the name, buckwheat is unrelated to wheat. It is a seed (pseudocereal). Light buckwheat flour has the dark hull removed and is milder.
We use it for: gluten free pancakes french crepes
Substitutes: sorghum (1:1, milder); brown rice (1:1, lighter colour)
Quinoa flour
High protein, distinctive flavour. Use it where its earthiness fits — savoury bakes, hearty breads — not in cakes.
- Flavour
- Bitter, grassy if untoasted; milder when toasted
- Texture
- Soft, slightly heavy
- Blend ratio
- 10–20% (flavour is assertive)
- Storage
- Pantry, sealed, 6 months
Best for
- savoury bakes
- high-protein breads
- crackers
- savoury flatbreads
Avoid for
- sweet bakes without strong masking flavours
Tip: Toast quinoa flour in a dry pan for 5 minutes before using — it removes most of the bitterness.
Substitutes: sorghum flour (1:1, milder); amaranth flour (1:1)
Amaranth flour
High-protein pseudocereal flour. A good third or fourth flour in a bread blend. Less common but worth trying.
- Flavour
- Earthy, slightly sweet, malty
- Texture
- Soft
- Blend ratio
- 10–20%
- Storage
- Fridge once opened, 3 months
Best for
- bread blends
- tortillas
- muffins
- pancakes
Avoid for
- plain sponge cakes (flavour is too distinctive)
Tip: Amaranth flour is sticky when wet — pair it with a starch like tapioca to keep the crumb light.
Substitutes: millet flour (1:1); sorghum flour (1:1)
Teff flour
Tiny, ancient, iron-rich. A nutritional powerhouse with a distinctive flavour. Best in hearty breads and pancakes.
- Flavour
- Distinctive — slightly molasses-like for dark teff; milder for ivory teff
- Texture
- Fine, slightly sticky
- Blend ratio
- 10–25%
- Storage
- Fridge once opened, 3 months
Best for
- injera (Ethiopian flatbread)
- dark breads
- pancakes
- wholegrain blends
Avoid for
- light sponge cakes
Tip: Ivory (lighter) teff is milder if you want the high-iron nutrition without the strong flavour.
Substitutes: buckwheat flour (1:1 for flavour); brown rice (1:1, lighter)
Nut & seed flours
Add richness, moisture, and flavour. Cannot replace wheat flour structurally — but the right small amount transforms a bake.
Almond flour
Also: Almond meal · Almond powder
The single most reached-for nut flour. Adds richness, moisture, and tender crumb. Essential for macarons; great in everything from banana bread to breadcrumbs.
- Flavour
- Mild, slightly sweet, nutty
- Texture
- Fine to slightly grainy
- Blend ratio
- 20–40% — adds richness and moisture
- Storage
- Fridge or freezer, 6 months (oils oxidise)
Best for
- macarons
- cakes
- cookies
- muffins
- low-carb bakes
Avoid for
- bread (no structure on its own)
Tip: Almond flour (blanched, finely ground) and almond meal (coarser, often with skins) behave differently. Macarons need blanched, finely ground.
We use it for: buttercream macarons, gluten free air fryer cupcakes, gluten free breadcrumbs
Substitutes: hazelnut flour (1:1); sunflower seed flour (1:1, for nut-free); cashew flour (1:1)
Coconut flour
Powerful — a little goes a very long way. Best used in recipes designed for it. Reaching for it as a 1:1 swap will ruin your bake.
- Flavour
- Mildly sweet, coconut notes
- Texture
- Very fine, very absorbent
- Blend ratio
- 5–15% (and reduce dry total)
- Storage
- Pantry, sealed, 6 months
Best for
- low-carb baked goods
- pancakes
- cookies
Avoid for
- 1:1 swaps with anything — it absorbs 4× more liquid than regular flour
Tip: You almost never use coconut flour at the same ratio as other flours. Recipes built around it use far less flour and far more eggs/liquid.
We use it for: coconut custard cups gluten free vegetarian
Substitutes: almond flour (with reduced liquid — not a true swap)
Legume flours
High in protein, distinctive flavour. Use for savoury bakes, never sweet ones.
Chickpea (gram / besan) flour
Also: Garbanzo flour · Besan · Gram flour
A savoury staple in South Asian and Mediterranean cooking. Adds protein and structure. Don't use it in cakes.
- Flavour
- Beany, slightly bitter raw — neutral once cooked
- Texture
- Smooth, fine
- Blend ratio
- 10–20% in savoury blends only
- Storage
- Pantry, sealed, 6 months
Best for
- savoury crepes (socca, farinata)
- pakoras / bhajis
- savoury bread
- binder in vegan bakes
Avoid for
- sweet bakes (beany flavour comes through)
Tip: Don't taste it raw — chickpea flour has a strong beany note that disappears when cooked. Underbaked = unpleasant.
Substitutes: fava bean flour (1:1); sorghum flour (1:1, less protein)
Starches
The structural glue of gluten-free baking. Starches provide tenderness, lift, and (in the case of tapioca) the chew that replicates gluten.
Tapioca starch (tapioca flour)
Also: Tapioca flour
Adds the chew and stretch that gluten would have provided. Essential in gluten-free bread blends. Always have it.
- Flavour
- Neutral
- Texture
- Glossy when cooked; chewy when baked into bread
- Blend ratio
- 15–30% in baking blends
- Storage
- Pantry, sealed, 12 months
Best for
- thickening (clear sauces, pies)
- gluten-free bread (chew)
- pizza dough (stretch)
- crepe batters
Avoid for
- high percentages alone — bakes become gummy
Tip: "Tapioca flour" and "tapioca starch" are the same thing. Two names, identical product.
We use it for: gluten free lahmacun turkish pizza
Substitutes: arrowroot (1:1 for thickening); cornstarch (1:1, less chew)
Cornstarch (corn flour, UK)
Also: Corn flour (UK only — not the same as US corn flour)
The universal thickener and a lightening agent in cake blends. Cheap, available everywhere, useful.
- Flavour
- Neutral
- Texture
- Lightening, silky
- Blend ratio
- 10–25%
- Storage
- Pantry, sealed, 12 months
Best for
- thickening sauces and gravies
- lightening cake blends
- crisping a coating on fried food
Avoid for
- large amounts in bread (no structure)
Tip: In the UK, "corn flour" means cornstarch. In the US, "corn flour" means finely ground cornmeal — a completely different ingredient. Read the recipe carefully.
Substitutes: tapioca starch (1:1, more chew); arrowroot (1:1); potato starch (1:1)
Potato starch
A soft, light starch — different from potato flour. Important in gluten-free bread blends.
- Flavour
- Neutral
- Texture
- Light, soft crumb
- Blend ratio
- 15–25%
- Storage
- Pantry, sealed, 12 months
Best for
- bread blends
- cakes
- thickening (at low temperatures)
Avoid for
- boiling for long periods (it breaks down)
Tip: "Potato starch" and "potato flour" are NOT interchangeable — see the next entry. Read the bag carefully.
We use it for: quick easy gluten free bread recipe
Substitutes: cornstarch (1:1); tapioca starch (1:1, more chew)
Arrowroot starch
Also: Arrowroot powder · Arrowroot flour
A specialist starch. Most useful for thickening acidic mixtures where cornstarch breaks down or clouds.
- Flavour
- Neutral
- Texture
- Glossy, smooth
- Blend ratio
- 5–15%
- Storage
- Pantry, sealed, 12 months
Best for
- thickening acidic sauces (where cornstarch dulls)
- fruit pies
- shiny glazes
Avoid for
- baked goods needing structure
Tip: Arrowroot doesn't cloud acidic mixtures the way cornstarch does — best for clear fruit pies and glazes.
Substitutes: cornstarch (1:1); tapioca starch (1:1)
Root & tuber flours
Made from the whole root, not just the starch. Used in smaller amounts than starches.
Potato flour
Use in very small amounts to keep bread moist. Almost never the right answer if a recipe just says "potato flour" without specifying — they probably mean starch.
- Flavour
- Distinctly potato
- Texture
- Dense, heavy, moisture-holding
- Blend ratio
- 1–3% (very small additions)
- Storage
- Pantry, sealed, 6 months
Best for
- 1–2 tablespoons in bread for moisture retention
- specific potato breads
Avoid for
- anything in large quantities — too dense, too potato-y
Tip: Potato flour is made from the whole cooked potato (skin, flesh, dried, ground). Potato starch is the extracted starch only. They behave completely differently. Most recipes that say "potato flour" mean potato STARCH — check.
Substitutes: none direct — use mashed potato or instant potato flakes (rehydrated) in similar quantities
Cassava flour
One of the closest single-flour swaps for wheat in non-yeasted recipes. Use for tortillas, cookies, and pancakes where rice-based blends taste too "rice".
- Flavour
- Neutral, very mild
- Texture
- Soft, light
- Blend ratio
- 20–50%
- Storage
- Pantry, sealed, 6 months
Best for
- 1:1 swaps for wheat in some non-yeasted recipes
- tortillas
- cookies
- pancakes
Avoid for
- yeasted bread (no protein to support rise)
Tip: Cassava flour and tapioca starch both come from the cassava root, but cassava flour uses the whole root and is much closer to wheat in behaviour. Better for some 1:1 swaps than rice-based flours.
Substitutes: 1:1 GF flour blend (closest match)
Pre-made 1:1 gluten-free flour blends
If you bake gluten-free occasionally, buy a pre-made 1:1 blend. They're not perfect but they're convenient and reasonably consistent.
The four blends most often used in a home kitchen:
- King Arthur Measure for Measure — rice-flour based with xanthan. A solid all-rounder; doesn't taste rice-y. Best for cakes, cookies, quick breads.
- Cup4Cup — milk-powder + cornstarch base. Closest to wheat in feel; not dairy-free. Great for pie crust and pastry.
- Bob's Red Mill 1-to-1 Baking Flour — rice + tapioca + xanthan. Widely available, reliable. Slightly more rice flavour than King Arthur.
- Doves Farm Freee Plain (UK/EU) — rice + potato + tapioca + maize. Doesn't include xanthan — add your own. Common in UK supermarkets.
For yeasted bread, none of these blends perform well on their own. Use a bread-specific blend, or build your own from the bread formula below.
Build your own gluten-free flour blend
Three formulas we use. Mix in a large bowl by weight (volume measurements drift), whisk for 2 minutes, sieve, and store in a sealed jar with the date.
Everyday all-purpose blend
| Flour | Amount |
|---|---|
| White rice flour | 450 g (45%) |
| Tapioca starch | 250 g (25%) |
| Potato starch | 200 g (20%) |
| Sweet rice flour | 100 g (10%) |
Whisk thoroughly. Store in a sealed jar at room temperature for up to 3 months, or in the fridge for 6. Add 1 tsp xanthan gum per 250 g when using for cakes; 2 tsp when using for bread.
Bread blend
| Flour | Amount |
|---|---|
| Brown rice flour | 350 g (35%) |
| Sorghum flour | 250 g (25%) |
| Tapioca starch | 200 g (20%) |
| Potato starch | 150 g (15%) |
| Almond flour | 50 g (5%) |
Sorghum + brown rice give wheat-like flavour; almond flour adds tenderness. Always pair with a binder — 2 tsp xanthan gum or 2 tbsp ground psyllium husk per 500 g blend.
Cake & cookie blend
| Flour | Amount |
|---|---|
| White rice flour (superfine) | 350 g (35%) |
| Almond flour | 200 g (20%) |
| Tapioca starch | 200 g (20%) |
| Cornstarch | 150 g (15%) |
| Sweet rice flour | 100 g (10%) |
Use superfine rice flour or the texture will feel grainy. 1 tsp xanthan gum per 500 g is enough — too much makes cakes gummy.
Why measure by weight? Different flours pack at different densities; one cup of almond flour weighs about 95 g, one cup of rice flour about 160 g. A digital scale is the single biggest upgrade to gluten-free baking consistency. Inexpensive ones are fine.
Binders: xanthan gum vs psyllium husk
Without gluten, baked goods crumble. Binders replicate the elastic, gas-trapping behaviour that gluten provides. The two most useful are xanthan gum and psyllium husk.
Xanthan gum
What it is: a polysaccharide produced by fermenting sugar with a bacterium. Sold as a white powder.
Use: 1 tsp per 250 g of flour for cakes / muffins; 2 tsp per 250 g for bread.
Pros: Cheap, easy to find, neutral flavour. Most pre-made blends already include it.
Cons: Easy to overuse (gummy texture). Slightly slimy mouthfeel in some bakes.
Best for: cakes, cookies, biscuits, anywhere you want a tender bake.
Psyllium husk
What it is: a soluble fibre from the seed husk of Plantago ovata. Sold as whole husks or finely ground powder.
Use: 1 tbsp ground psyllium per 250 g of flour; mix with the wet ingredients first and let it gel for 5 minutes.
Pros: Gives gluten-free bread its best chance at a real bread texture. Holds moisture for days.
Cons: Adds a faint earthy colour. Whole husks need to be ground first; pre-ground is easier.
Best for: bread, pizza dough, anything yeasted, flatbreads.
Don't use both at full quantity in the same recipe — they compound and produce a gummy result. Use one or the other.
A small minority of people are sensitive to xanthan gum. If you have a reaction, psyllium husk is the swap.
Substitution chart
The swaps we use most often. Print this page (or save it to Pocket) and keep it near the pantry.
| If the recipe calls for… | Use… | Notes |
|---|---|---|
| 1 cup wheat flour | 1 cup pre-made 1:1 GF blend | Best swap for cakes, cookies, muffins. Not for yeasted bread. |
| 1 cup all-purpose flour (for thickening sauce) | ½ cup cornstarch or 2 tbsp tapioca starch in a slurry | Add to cold liquid first, then to the hot pot. |
| 1 cup almond flour | 1 cup sunflower seed flour | Nut-free swap. May go slightly green from the chlorophyll — harmless. |
| 1 cup almond flour | ¼ cup coconut flour + extra egg + liquid | Coconut absorbs 4× the liquid; not a 1:1 swap. |
| 1 cup rice flour | 1 cup sorghum flour | Closer to wheat in flavour. Slightly heavier crumb. |
| 1 cup oat flour | 1 cup sorghum flour OR finely processed GF rolled oats | For coeliacs, only certified gluten-free oats — never regular oats. |
| 1 tsp xanthan gum | 1 tbsp ground psyllium husk + 2 tbsp warm water | Mix the psyllium with water first, let it gel for 5 min, then add to recipe. |
| 1 cup tapioca starch | 1 cup arrowroot OR 1 cup cornstarch | Arrowroot for clear sauces; cornstarch for general baking. |
| 1 cup buckwheat flour | ½ cup buckwheat + ½ cup brown rice | Tames the assertive buckwheat flavour while keeping character. |
Reading labels and avoiding cross-contact
For coeliacs and non-coeliac gluten sensitivity, what matters is not just whether a flour contains gluten — it's whether it was processed in a way that prevents cross-contact with gluten-containing grains.
What "certified gluten-free" means
Different regions certify differently. The general bar is under 20 parts per million (ppm) of gluten, verified by third-party testing. Programs include:
- GFCO (Gluten-Free Certification Organization) — under 10 ppm. The strictest mainstream certification.
- NSF Gluten-Free Certification — under 20 ppm.
- Coeliac UK Crossed Grain Symbol — under 20 ppm.
- "Gluten-Free" labelling under FDA / EU regulation — under 20 ppm.
Which flours need certification most
Oats are the highest priority. Even pure oats are routinely contaminated with wheat, barley, and rye during growing and processing. Always buy certified gluten-free oats or oat flour.
Buckwheat, sorghum, millet, teff, and amaranth are often grown in rotation with wheat. Certified versions are widely available — pay the small premium.
Rice, almond, coconut, tapioca, cornstarch, and potato starch have lower default cross-contact risk because of how they're grown and processed. Certified versions exist but are less critical.
At home
Even certified flours can become contaminated in your own kitchen. Keep separate utensils, sieves, and storage jars for gluten-free flours; if you also bake with wheat, do gluten-free work first, before flour dust is in the air.
For personal medical guidance on what's safe for you specifically, speak to your GP or a registered dietitian.
Storage & shelf life
Whole-grain and nut flours go rancid faster than starches and refined flours because of their oil content. A rancid flour smells slightly sharp or "off" — like crayons or stale nuts. Trust your nose.
| Flour | Pantry, sealed | Fridge / freezer |
|---|---|---|
| White rice flour | 6 months | 12 months |
| Brown rice flour | 3 months | 6 months (fridge) |
| Sweet rice flour | 6 months | 12 months |
| Oat flour | 2 months | 3 months (fridge) |
| Sorghum flour | 6 months | 12 months |
| Millet flour | 3 months | 6 months |
| Buckwheat flour | 3 months | 6 months |
| Almond flour | 1 month | 6 months (freezer) |
| Coconut flour | 6 months | 12 months |
| Chickpea flour | 6 months | 12 months |
| Tapioca starch | 12 months | indefinite |
| Cornstarch | 12 months | indefinite |
| Potato starch | 12 months | indefinite |
| Pre-made GF blend | 3 months | 6 months (fridge) |
Approximate ranges. Cool, dark, dry storage extends shelf life; humid kitchens shorten it. Once a flour is opened, transfer to a sealed glass jar with a tight lid.
FAQ
Gluten-free flour FAQs
What is the best all-purpose gluten-free flour?
For convenience, a pre-made 1:1 gluten-free flour blend with xanthan gum (King Arthur Measure for Measure, Cup4Cup, or Bob's Red Mill 1-to-1) is the closest swap for wheat flour in most recipes. For best results, you build your own blend matched to what you're baking — see the three blend formulas above. There is no single flour that performs like wheat across all bakes.
Is gluten-free flour the same as wheat flour without the gluten?
No. Wheat flour is gluten + starch + protein from a single grain. "Gluten-free flour" usually means a blend of several different flours and starches that together try to mimic what wheat does. That's why you can't just take any one flour (rice, almond, oat) and use it 1:1 for wheat in any recipe.
Why do gluten-free recipes always need xanthan gum or psyllium husk?
Gluten is the elastic protein in wheat that holds dough together and traps gas during fermentation. Without it, baked goods crumble. Xanthan gum (a fermentation-derived stabiliser) and psyllium husk (a fibre that forms a gel) both replicate that elastic, gas-trapping behaviour. Most gluten-free blends need one or the other. Pre-made 1:1 blends usually include xanthan gum already — check the label so you don't double up.
Are oats safe for coeliacs?
Pure, uncontaminated oats are gluten-free, but standard oats are routinely cross-contaminated with wheat, barley, and rye during growing and processing. Coeliacs must only use oats labelled "certified gluten-free" — and a small percentage of coeliacs react to a protein in oats themselves (avenin) even when uncontaminated. Introduce certified oats slowly and watch for symptoms. For personal medical guidance, speak to your GP or dietitian.
Why does my gluten-free baking taste gritty?
Standard rice flour is the usual culprit. The grind is often too coarse for tender bakes. Look for "superfine" rice flour for cakes and cookies, or buy a pre-made blend that already uses finely milled rice flour. Letting the batter rest for 30 minutes before baking also helps the rice flour hydrate.
Can I just use almond flour instead of regular flour?
In some recipes (pancakes, cookies, certain quick breads) almond flour can work as a 1:1 swap, but with denser results. In bread, cakes that need structure, or anything yeasted, it won't hold up alone — it has no gluten and no starch backbone. Pair it with a starch and a binder, or use a balanced blend instead.
What's the difference between potato starch and potato flour?
They're completely different. Potato starch is the extracted starch from potatoes — neutral, light, used in baking blends. Potato flour is the whole dried potato ground up — heavy, distinctly potato-flavoured, used in tiny amounts (1–3% of a blend) to keep bread moist. Don't substitute one for the other.
How long do gluten-free flours last?
White rice flour, tapioca starch, cornstarch, potato starch, and sorghum flour all keep for 6–12 months in a sealed jar at room temperature. Flours with more oils — almond, coconut, oat, brown rice, buckwheat, teff, amaranth — go rancid faster. Store those in the fridge once opened and use within 3 months. Smell before using; a rancid flour smells slightly sharp or like crayons.
Is gluten-free flour healthier than wheat flour?
Not inherently. "Gluten-free" only matters medically for coeliacs, those with non-coeliac gluten sensitivity, or those with wheat allergy. Some gluten-free blends are higher in starches and refined flours than equivalent wheat flour. If nutrition matters to you, choose wholegrain GF flours (brown rice, sorghum, buckwheat, teff, oat) over starch-heavy blends. For medical advice, speak to your GP or dietitian.
Can I use a gluten-free flour blend for yeasted bread?
You can, but the result is usually denser and less risen than wheat bread. Yeasted gluten-free bread benefits from a dedicated bread blend (heavier on brown rice, sorghum, and tapioca for chew) plus a stronger binder (psyllium husk works better than xanthan gum here). The cake-and-cookie blend won't give you a good loaf.
Recipes that use these flours
Recipes on this site that put the flours above to work: