Being on a gluten-free diet these days can be a little hard with all the tempting food varieties surrounding us. As we see bakeries, desserts, and sandwiches made of wheat can at least make 99% of ready-food products out there, even in small amounts. In this article, we are going to tell you the best 9 wheat alternatives for bread and other bakeries.
We all know gluten in wheat is the substance that makes the dough rise when baking and gives it elasticity. Unfortunately, wheat alternatives, despite that they are healthy alternatives still, they couldn’t give the dough the perfect elastic texture wheat provides. As a result, wheat became the dominant of all grains in the bakery world and other industries.
Fortunately, excluding wheat and other grains containing gluten (barley, rye, and oats), left the chance for us to search for other healthy wheat alternatives and customize them the way we want to perform excellently in baking and other purposes.
Surprisingly, these alternatives are not limited to flour made of grains, but it also incorporate some vegetables and fruits that their nature allows to benefit from that way.
Contents
Wheat alternatives for bread
1-Rice flour
Rice flour is a mild, naturally gluten-free flour made from finely ground rice and is a staple in many Asian noodles and snacks. Its neutral flavor and light color make it an easy starting point for beginners and a great base in gluten-free bread mixes, especially when combined with starches or protein-rich flours.
Brown rice flour contains more fiber and micronutrients than white rice flour, while both can be used to thicken soups, sauces, and batters without overpowering other ingredients. For bread, rice flour alone can be a bit crumbly, so pairing it with ingredients like psyllium husk, eggs, or chickpea flour gives you better structure.
Rice flour is also used as an addition to a non-gluten bakery to offer it more tenderness.
2-Almond flour
Almond flour, made from finely ground blanched almonds, brings a naturally sweet, nutty flavor and moist texture to breads, cakes, and cookies. It is rich in healthy fats, vitamin E, and antioxidants, and several studies associate regular nut consumption with improved heart health and better blood lipid profiles.
Because almond flour is low in carbohydrates and high in fat and fiber, it is popular in low-carb and keto baking, helping to keep you fuller for longer. In bread recipes, it works beautifully in quick breads and flatbreads, especially when combined with eggs or seed flours to improve rise and structure.
3-Buckwheat
Despite its name, buckwheat is naturally gluten-free and not related to wheat; it is a pseudocereal known for its earthy flavor and impressive nutrient profile. Buckwheat provides plant-based protein, fiber, and minerals like magnesium, and human studies have linked buckwheat intake with better cardiovascular markers and improved blood sugar control compared with refined grains.
You can use buckwheat flour in pancakes, rustic breads, crepes, and even dessert crusts. Because of its strong flavor and darker color, many bakers like to mix it with milder flours like rice or corn flour to achieve a balanced taste and lighter crumb.
4-Corn flour
Corn flour and cornmeal are common in many traditional breads and flatbreads around the world and are naturally gluten-free when processed separately from wheat. Yellow corn flour contains carotenoids such as lutein and zeaxanthin, compounds associated with eye health and reduced risk of age-related macular degeneration.
You can use corn flour to make tortillas, cornbreads, pizza bases, and crispy coatings. If you are sensitive to gluten, it is important to choose certified gluten-free corn flour, because cross-contamination with wheat is common in shared milling and packaging facilities.
5-Coconut flour
Coconut flour is made from dried, defatted coconut meat and is extremely high in fiber, especially insoluble fiber that supports digestive health and satiety. Its naturally sweet, coconutty flavor works especially well in cakes, muffins, pancakes, and sweet bread-style loaves.
Because coconut flour absorbs much more liquid than wheat flour, recipes often need extra eggs or liquid to avoid a dry, crumbly texture. When used correctly, it can produce soft, moist bakes with a lower glycemic impact compared with refined wheat products, making it appealing for those watching blood sugar.
6-Chickpea flour
Chickpea (gram) flour is a staple in Middle Eastern and Indian cuisines, used in dishes like socca, pakoras, and falafel. It is higher in protein and fiber than many cereal flours, which helps increase fullness and slow digestion of carbohydrates.
Clinical and observational studies suggest that adding pulses like chickpeas to meals can help lower post-meal blood glucose spikes and improve long-term glycemic control, especially when they replace more refined starchy foods. In baking, chickpea flour adds a slightly nutty, savory note and works well in flatbreads, crackers, and blended flour mixes for sandwich bread.
7-Lentils flour
Lentil flour is another legume-based option with an impressive nutrient profile, offering protein, fiber, iron, and folate. Randomized trials have shown that regular lentil consumption can reduce fasting blood glucose and total cholesterol, improve post-meal blood sugar responses, and support better metabolic health overall.
You can blend lentil flour into bread, microwave lentil cake, pizza bases, crackers, and even pasta dough to increase protein and fiber content. Because it has a distinct flavor and can darken baked goods, many bakers prefer to use it alongside lighter flours like rice or corn for a more familiar taste and appearance.
8-Apple flour
Apple flour is often produced from apple pomace—the pulp left after juicing—making it a sustainable way to reduce food waste while boosting nutrition. Research shows that apple pomace flour is rich in dietary fiber and polyphenols with antioxidant, anti-obesity, and antidiabetic potential, and can improve glucose tolerance when incorporated into food products.
In gluten-free bread and sweet bakes, apple flour can enhance water-holding capacity, add natural sweetness, and increase antioxidant content without adding gluten. It works especially well in sweet breads, muffins, cookies, and pie crusts, often in combination with rice or nut flours to balance structure and taste.
9-Banana flour
Banana flour, usually made from unripe (green) bananas, is notable for its very high resistant starch content. Resistant starch behaves like a fermentable fiber, feeding beneficial gut bacteria, supporting digestive health, improving satiety, and contributing to better blood sugar control and lower post-meal glucose spikes.
Unripe banana flour has a mild flavor that becomes less “banana-like” once baked and can be used in breads, pancakes, cookies, and smoothies. Studies suggest that foods formulated with unripe banana flour tend to have a lower glycemic index and may support metabolic and cardiovascular health when used regularly as part of a balanced diet.
Practical tips for baking with wheat alternatives
When you start experimenting with these flours, expect your first few attempts to be a learning experience rather than perfection. To set yourself up for success:
- Start with tried-and-tested gluten-free recipes that already use these flours in specific ratios.
- Combine at least two or three different flours (for example, rice + almond + tapioca or corn + chickpea + banana flour) for better structure and flavor.
- Add binders such as eggs, flaxseed gel, psyllium husk, or xanthan gum to mimic some of gluten’s elasticity and help the dough hold together.
- Adjust liquid gradually; high-fiber flours like coconut, apple, and banana flour absorb more water and may need extra moisture or fat.
With time, you will get a feel for which flour combinations work best for bread, crackers, pizza crusts, or desserts in your own kitchen.
The bottom line
Replacing wheat flour with these nine alternatives gives you the chance to create breads and baked goods that are not only gluten-free but often richer in fiber, antioxidants, and beneficial plant compounds. At the same time, it is realistic to expect that your gluten-free bread will feel and taste a bit different from classic wheat loaves, because these flours do not develop the same stretchy gluten network.
The key is to respect each flour’s nature—adjusting hydration, using blends, and adding binders—rather than expecting a one-to-one swap for wheat in every recipe. As you experiment and tailor recipes to your taste, you will discover combinations that suit your health goals, your palate, and your lifestyle, turning “wheat-free” from a limitation into an opportunity.
