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Gluten Free Flour Guide

Flour Type

Made From

Best For

Fast Fact


Ground from the root of the arrowroot plant. Tasteless and the fine powder becomes clear when cooked.

Thickening sauces, mixes well with other flours to make lighter muffins, cakes or breads.

Expensive ingredient, so beware not to buy labels that have the less expensive tapioca flour labelled as arrowroot.

Besan Flour

Milled from chickpeas (garbanzo)

Used for breads, muffins, cakes. Widely used in Indian and Middle Eastern cooking.

High in protein and iron, when added to other flours increases the protein value of the food.

Brown Rice Flour

Milled from unpolished brown rice containing the bran, giving a high fibre content.

Works well for making potato gnocchi.

Particularly high in B-Group vitamins.

Buckwheat Flour

Not a form of wheat, but related to rhubarb. Has a strong nutty taste and is not generally used on its own recipes.

Perfect for savoury pastry and muffins or banana bread.

Blend with rice flour or corn flour to reduce the nuttiness.

Corn Flour/ Maize Flour

Cultivated from corn.

Used in muffins and breads. The fine corn flour can be used as a thickener in sauces, custards etc.

Fine yellow flour approx. 8% protein but supplies minimal amounts of essential minerals. Do not use white corn flour as this is usually made from wheat.

Lentil Flour

Milled from Lentils

Used widely in Middle Eastern cooking. Can be used in combination with other flours to replace wheat flour.

High in protein and other minerals.

Millet Flour

Made from the grain millet. Has an extensive history as an important whole grain in cooking, particularly in Asia.

May be added to breads to reduce gluten content, or to produce lower carbohydrate bread.

Great source of B-Group vitamins, iron, magnesium, silicone and amino acids. High in vitamin B17 which has been identified as a deficiency in western diets.

Polenta Flour

Polenta commonly comes from ground maize (corn).

Can be served as a corn bread, porridge, fried as polenta sticks or balls, as a mashed side or as polenta cakes. Great with earthy, rustic foods like pork chops and osso bucco.

Known as one of the national foods of Italy. Fat free, high in fibre, vitamins and minerals. Try mixing polenta with your favorite meats and vegetables to really bring out flavor.

Potato Starch

Fine white flour made from potatoes. Has a light flavour, undetectable in the finished dish.

Ideal in sponges and Shortbread or added to casseroles, soups or stews for thickening.

Aka Potato flour. When combined with other flours lightens muffins, cakes and breads.

Quinoa Flour

Related to the spinach family, has been used for more than 5000 years. Quinoa is one of the best sources of protein in the vegetable world.

Good for cakes, pastries, and puffed quinoa is a great alternative to puffed cous cous or oats.

Pronounced “keen wah”. High in lysine, B-Group vitamins, vitamin E, minerals, and a great source of fibre.

Rice Flour from Asian Supermarkets

Chinese white rice flour is made from long grain rice, whereas Japanese rice flour is milled from Japonica of Calrose short grain rice.

Great for noodles, pastries, sponge cakes and bread.

Finer than white rice flour and has a more delicate cooked texture.

Soya Flour

Milled from Soya Beans. Can be genetically modified, beware of this.

Good for egg free pastries and cakes.

High protein with nutty taste. Not generally used on its own in recipes, but when combined with other flours is very successful.

Tapioca Flour

Made from the root of the Cassava Plant.

Perfect for casseroles and to bind patties/ rissoles.

Adds chewiness to baking, and is a good thickener.

White Rice Flour

Milled from polished white rice. Has a high glycemic index (GI) and tends to boost blood sugar levels instead of keeping them steady.

Used in baking due to light texture. Pastries, shortbreads, and cakes. Combine with other flours to lower the GI of food.

The flavour is quite bland but when baked correctly produces a melt in the mouth short crust.

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