7 Buckwheat Flour Substitute

Buckwheat flour is made from buckwheat plant seeds and is often used in gluten-free recipes for both sweet and savory items. It imparts a delightful nutty taste, wetness, and suppleness to quick bread, yeast bread, and other delights.

If you don’t have any buckwheat flour on hand, there are many of gluten-free alternatives.

Almond flour, oat flour, sorghum flour, brown rice flour, coconut flour, teff flour, and amaranth flour are the finest buckwheat flour alternatives. Let’s find out more about them.

Buckwheat Flour Substitutes: Nutritional Value & Cooking Ratio

One cup of: Calories Fat Carb Protein Fiber Ratio
Almond flour 648 56g 24g 24g 14g 1:1
Oat flour 420 9.5g 68g 15g 6.8g 2:1
Sorghum flour 434 4g 93g 10g 8g 1:1
Brown rice flour 574 4.4g 121g 11g 7.3g 2:1
Coconut flour 466 16.79g 65.8g 17.4g 6.9g 1:1
Teff flour 587 3.8g 117g 21g 13g 1:1
Amaranth flour 485 11g 79g 18g 7.8g 1:1

What Does Buckwheat Flour Taste Like?

Buckwheat has an earthy, nutty flavor with very little sour or bitter overtones.

Buckwheat flour-based baked goods are more delicate and moist. Soba noodles, pancakes, banana bread, traditional Russian blini, classic French buckwheat crepes, and many more foods include the flour.

Buckwheat Flour Nutritional Value

One cup of buckwheat flour contains:

  • 402 calories
  • 3.7g fat
  • 85g carbs
  • 12g fiber
  • 15g protein

Substitutes for Buckwheat Flour

  1. Almond Flour
  2. Oat Flour
  3. Sorghum Flour
  4. Brown Rice Flour
  5. Coconut Flour
  6. Teff Flour
  7. Amaranth Flour

Almond Flour

Almond flour, made from finely ground almonds, is ideal for gluten-free baking. It tastes somewhat nutty, comparable to buckwheat.

Almond flour is high in minerals, including protein, manganese, potassium, and vitamin E. Furthermore, it has a low glycemic index (GI) of less than one, while buckwheat flour has a GI of 30 to 35. A low GI diet (below 50) may help you control your weight by lowering insulin and blood sugar levels. This improves on almond flour’s already excellent health benefits.

Almond flour makes wet and crumbly baked items, but you may compensate by mixing it with eggs, xanthan gum, or other binders. It is also advisable to let them cool completely before serving to retain their structure.

Oat Flour

Oat flour is formed from ground oats, as the name implies. It has a lovely, mild, nutty flavor. It’s also incredibly healthful, because to its high protein, fiber, iron, and calcium content, as well as its low GI of 44.

Many people are perplexed by oat flour, believing that oats contain gluten, whereas they do not. They are, however, susceptible to cross-contamination, so always double-check the package contents.

It works best when combined with other flours since when used alone, it may result in crumbly baked items. When mixed with other flours, such as almond flour, it yields silky smooth doughs.

While oat flour is commonly accessible, it is extremely simple to prepare at yourself. Simply combine whole oats until they form fine flour in a blender.

Sorghum Flour

Another flour that has achieved superfood reputation is sorghum flour, which is a fantastic substitute for buckwheat flour. The sorghum plant initially appeared in Africa some 5,000 years ago, but it is now frequently used in a variety of recipes.

Sorghum flour is abundant in fiber, protein, B vitamins, and antioxidants, making it a nutritious powerhouse. Furthermore, since it is derived from a cereal grain, it is gluten-free.

It includes no wheat since it is a member of the grass family. It does, however, have a higher GI score of 70, making it a medium glycemic index flour.

Sorghum, when used in place of buckwheat, adds structure and hardness to baked goods. When added to fried meals, it creates a wonderful, crispy coating.

Cream-colored sorghum is the most common, although it is also available in white, yellow, deep red, brown, and purple colours. If you want a substitution that won’t impact the color of your dish, try lighter sorghum flours.

Brown Rice Flour

Brown rice flour is made from whole-grain rice that has been crushed and treated such that the outer bran layer is preserved.

It has a high magnesium content, a GI score of 50, and plenty of dietary fiber.

Brown rice may be used in lieu of buckwheat flour since both grains have similar rich, nutty scents. Brown rice flour may make baked dishes thicker, thus mixing it with another kind of flour, such as almond, is recommended.

Buckwheat flour may be used in place of brown rice flour in yeast bread, quick bread, banana cakes, pancakes, and even pie crusts.

It is also useful as a coating for fried foods and as a thickening factor in gravies, sauces, and soups.

Coconut Flour

Coconut flour is prepared by grinding dried coconuts and has a naturally sweet and pleasant flavor.

The GI of coconut flour is 45. It is also high in protein and iron while being low in digestible carbohydrates. You will feel fuller for a longer amount of time since it includes a lot of fiber.

Coconut flour has the absorbing properties of a sponge. As a result, if it is not balanced with fluids, it may result in an exceedingly dry product.

To compensate and maintain a nice structure, you may need to add extra eggs in your recipe. You may only utilize egg whites if you don’t want to add additional fat and calories to your dish.

If you don’t eat eggs, try chia seeds and water or arrowroot and tapioca.

Teff Flour

Teff is a cereal grain native to Eastern Africa that, as the name implies, is the basis of our next option teff flour.

Teff flour is abundant in nutrients. It is high in protein and fiber, as well as calcium, iron, vitamin C, and amino acids. It also has a GI score of 57, which is considered moderate.

Teff flour has a little sweet and nutty taste. It is available in white, red, and brown. Deeper colours have a stronger, earthier flavor, whilst lighter shades have a gentler flavor.

It’s arguably the best buckwheat alternative since it contains around the same amount of protein and fiber as buckwheat. It also works well with denser doughs such as waffles, cupcakes, quick bread, and pastries.


Amaranth flour, which is somewhat lower in fiber and protein than buckwheat flour, is another excellent replacement. Its somewhat sweet, nutty flavor and fine texture make it an ideal gluten-free baking flour.

Amaranth flour is gluten-free since it is manufactured from the plant’s seed. It may be used alone or in conjunction with other flours.

It has a GI score of 107, which is rather high, making it an unsuitable option for diabetics or those attempting to lose weight.

Nonetheless, amaranth flour is fantastic in baked items. It does, however, absorb a lot of moisture, leading your dish to become too thick.

If you want to make thicker textured items, amaranth works well on its own. If you like your baked items to be more moist and airy, add extra leavening agents, such as baking soda, and blend it with different flours, such as almond flour.

Buckwheat flour is used to produce fiber- and protein-rich treats that are both tasty and filling.

It’s one of our favorite gluten-free ingredients, and it’s fantastic in anything from banana bread to soba noodles.

So, if you’re seeking for gluten-free recipe ideas, we recommend you try these. We assure you will not be sorry.

Buckwheat Pancakes

Looking for a gluten-free, nutty-flavored pancake recipe? Then try these delectable buckwheat pancakes!

They are exceptionally fluffy and light, making them the perfect gluten-free morning treat. They are also quite easy to create. Combine the ingredients and fry them on the griddle. With honey, simple syrup, and fresh berries, serve the pancakes.

Buckwheat Banana Bread

Buckwheat banana bread is the finest way to start your day. It’s also a great way to use up overripe bananas.

Banana bread has a great texture, and the taste is delightfully nutty and sweet. Furthermore, since it is low in sugar, it makes a healthy breakfast or snack. It tastes finest when served with tea or coffee.

Buckwheat Cinnamon Rolls

Who knew gluten-free cinnamon buns could be such a delectable dessert? Buckwheat flour rolls are light and fluffy while keeping a delicious cinnamon flavor.

Buckwheat cinnamon buns are an excellent option for anybody who has food allergies or sensitivities since they are not only dairy-free but also vegan and gluten-free. Serve warm with a drizzle of glaze or icing on top. Once you’ve tried these, you’ll never want to purchase store-bought cinnamon buns again.


That concludes our list of the best buckwheat flour alternatives! When you run out of buckwheat, you’ll know just what to substitute.

Our alternatives have a nutty taste, some are grain-free, and others are high in vitamins and minerals, including fiber and protein.

They are commonly accessible, and some, like as oat and almond flour, may even be prepared in your own home!

Teff is the closest fiber and protein substitute for buckwheat flour, making it the best choice. Amaranth and sorghum are next in line.

We hope youll find your best match. Happy baking!


What can I use in place of buckwheat flour?

To get a similar consistency, my top six buckwheat flour substitutions are oat, quinoa, sorghum, brown rice, chickpea, and gluten-free all-purpose flour. All of the substitutions listed below may be used in a one-to-one or equal ratio, and the results in the recipe should be identical to buckwheat flour.

How do I substitute buckwheat flour in baking?

Because buckwheat does not contain gluten, it cannot be used in lieu of wheat flour in a recipe. Instead, replace 25% of the wheat flour in a non-yeasted recipe with buckwheat flour (by weight or volume).

How do I substitute buckwheat flour for all-purpose flour?

Can you use buckwheat flour instead of all-purpose flour? Yes, 14 cup buckwheat flour may be used in place of all-purpose flour in recipes that rely on gluten production, such as bread or pasta. However, using buckwheat flour may result in a denser end product.

Can you replace buckwheat flour with whole wheat flour?

Can I use whole wheat flour instead of buckwheat flour? Although whole wheat flour is not gluten-free, it is a great alternative for buckwheat flour.

Can I replace buckwheat flour with almond flour?

Simply replace the buckwheat flour with almond flour in a 1:1 ratio. So, if a recipe asks for 1 cup of buckwheat flour, use 1 cup of almond flour instead. Almond flour is suitable for a wide range of dishes, including pancakes, waffles, bread, and cookies.

What is alternate name of buckwheat flour?

Buckwheat flour is known as kuttu ka atta in India and has long been linked with several festivals such as Shivratri, Navaratri, and Janmashtami.

How does buckwheat flour compare to regular flour?

Buckwheat flour and ordinary flour vary primarily in that buckwheat flour is naturally gluten-free and has a more unique taste. Buckwheat flour, for example, is created from ground buckwheat groats, while ordinary flour is generally derived from wheat.

Is buckwheat flour just ground buckwheat?

Buckwheat flour is made from buckwheat, which is a plant related to rhubarb and sorrel. It’s what’s known as a pseudo-grain since it looks and functions like a grain but is really a seed high in complex carbs.

What is the difference between whole wheat flour and buckwheat flour?

Buckwheat flour has the same amount of carbohydrate and protein as wheat flour. Buckwheat flour behaves differently from wheat flour, and it is difficult to manufacture wheat flour-like items since there is no gluten. As a result, buckwheat flour is often combined with wheat flour and other flours before usage.

Why is buckwheat flour important?

Buckwheat has a lot of fiber. Fiber promotes regular bowel motions and lowers the likelihood of suffering symptoms such as constipation. A fiber-rich diet will undoubtedly safeguard your digestive health. Buckwheat has the potential to help with blood sugar management.

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