I Fell In Love With Coconut Flour!


Guest Blogger- Cookbook Author – “Cooking with Coconut Flour”

When I first started experimenting with gluten-free baking I quickly became discouraged. It required four or five different types of flour plus an assortment of other ingredients like xanthan gum, vinegar, powdered milk, etc. Baking was a chore and the end result wasn’t always as I expected.

That’s why I fell in love with coconut flour—a relatively new gluten-free flour. Unlike other gluten-free flours you don’t need to combine it with a dozen other ingredients in order to make delicious tasting baked goods. Baking with this wonderful flour is relatively simple. 

Basically all you need is coconut flour, eggs, and oil. Mix them in a bowl and bake. What could be simpler? And the end result is comparable in quality to products made with wheat flour.

This flour tastes great and is quite healthy

Coconut Flour is An Amazingly Healthy Flour That Is Also Delicious!

What Is Coconut Flour?

It is  simply coconut meat that has been dehydrated, defatted, and ground into a powder. It looks and feels much like any other flour. You can’t make your own at home using dehydrated shredded coconut. The fat content is too high and you would end up with something resembling white peanut butter. This versatile flour can be found in many health food stores and on the Internet.

What Does Gluten Free Coconut Flour Taste Like?

One of the most commonly questions I get is “Does it make everything taste like coconut?” The answer is “No,” as it has a very mild flavor. In fact, it tastes about as bland as wheat flour.

Baked goods made  with this flour don’t taste at all like coconuts. If you make a vanilla cake, it will taste like vanilla cake.  You would have to add coconut extract or shredded coconut to give it a coconut flavor.

Health Benefits of Gluten Free Coconut Flour

This healthy flour is low in net carbs and loaded with health promoting fiber. In fact, it has the highest fiber content of any flour.

  • It contains twice as much fiber as wheat bran or flax-seed meal but tastes a whole lot better than both.
  • It is 61 percent fiber and about 10 percent digestible or net carbohydrate.
  • Although it doesn’t have any gluten, it doesn’t lack protein.
  • It contains 12 percent protein which is about as much as whole wheat flour.

The high fiber and low carbohydrate content makes coconut flour ideal for low-carb diets. Fiber doesn’t provide any calories and helps slow down the absorption of sugar so it is excellent for dieters and diabetics.

How to Bake With Gluten Free Coconut Flour

Because this flour does not contain gluten you cannot use it in recipes designed for wheat flour. You need recipes specially formulated for it’s use. These recipes are available in the book Cooking with Coconut Flour: A Delicious Low-Carb, Gluten-Free Alternative to Wheat (available from www.piccadillybooks.com).

Living Healthy Mom highly recommends this book. The recipes are simple to make and taste great!

  • All of the recipes in this cook book are completely wheat free, using only coconut flour. No other flours are needed.
  • Recipes include breads, muffins, cakes, cookies, crackers, pies, and even main dishes like chicken pot pie and chicken and dumpling stew.

About The Author:

Bruce Fife, ND is a certified nutritionist and naturopathic physician. He is he author 20 books including “Cooking with Coconut Flour” and “Coconut Cures” and serves as the director of the Coconut Research Center,
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  1. trish says:

    ok….please tell me what kind of coconut flour you are using that doesn't taste like coconut…I do not like coconut, but I am paleo and coconut flour is the easiest to bake with…but I have yet to bake or cook anything with coconut flour that does not taste only of coconut to me…completely overpowers everything else…

    • Living Healthy Mom says:

      Hi Trish, Great question! I have used many different kinds and have not found a huge difference in quality or taste.

      I do not sense the strong coconut taste that you refer to, but I know that some people have reported this.

      To diminish the \”coconut taste\” you can use dried vanilla powder, coco powder, lemon or orange peel, ginger, nutmeg and/or cinnamon powder and other flavorings or spices that are powdered to compete with the coconut flavor and make it much less prominent.

      You can also dilute out the coconut flavor by using a higher percentage of other non-gluten flours, or you can use other things that have strong flavors of their own such as fruits, etc.

      Also the longer something is heated the more the flavors vent off, so you could try a lower temperature oven for a longer time and see how that affects the flavor. Hope that helps!

  2. LuLu says:

    can i use coconut flour for frying, like fish or chicken?

  3. I like coconut in my flour , it gives my mixture a good tast, thanks for sharing

  4. Sara says:

    Good article.