National Flour Month: Low Carb Flour Primer {Giveaway}

by Cassidy Stockton in Featured Articles, Gluten Free, Whole Grains 101

This is our second post in our series on the different flours we produce. Last week, we covered wheat flour, read all about it here.

When you think of Bob’s Red Mill, the words “low carbohydrate” do not often spring to mind. If you took a look at our product line, you might think all we make are carbohydrates, but as anyone who follows a low carb or paleo diet will tell you, we have quite a few low carb options.

Whether you follow a restricted carb diet for health reasons or simply want to lose a few pounds, these flours are essential for  keeping your sanity and enjoying some of the foods you miss the most on a low carb diet. Here are our most popular low carb flours and some ideas for what to do with them.

Almond Meal/Flour: Almonds are notoriously healthy nuts providing a good amount of manganese and vitamin E , as well as a healthy serving of monounsaturated fats in each 1/4 cup serving. Not only do almonds have a healthy boost of protein, they are also very low in carbohydrates and naturally gluten free. Replacing 25% of the flour in your baking with almond meal will add wonderful texture and flavor while reducing the total carbohydrates.  Although it has a lightly sweet flavor, almond meal can also be used in savory applications. Use almond meal in place of bread crumbs in meatballs, or as a coating for chicken and fish. Browse recipes for almond meal here.

Coconut Flour: Organic coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. A single 2 Tbsp serving of coconut flour delivers 5 grams of fiber with only 8 grams of carbs. The light coconut flavor allows coconut flour to blend seamlessly into sweet or savory baked goods. It makes a wonderful coating for chicken, fish or other proteins in place of regular flour or cornmeal. Because of its high fiber content, baking with coconut flour is a unique experience. Coconut flour requires an equal ratio of liquid to flour for best results. Coconut flour can replace up to 20% of the flour in a recipe, but you will need to add an equal amount of liquid to compensate.  We recommend following a recipe designed for coconut flour when getting started. Luckily, we have many recipes to experiment with in our recipe section. Coconut flour is unsweetened and does not contain sulfites.

Bob's Red Mill Low Carb Flours: Almond Meal, Coconut Flour, Hazelnut Meal, Soy Flour

Hazelnut Meal/Flour: Bob’s Red Mill Hazelnut Meal is ground from whole Oregon hazelnuts, or filberts. Hazelnuts are often overlooked for their nutritional value, but these healthy nuts provide a good amount of vitamin E and a healthy serving of monounsaturated fats in each 1/4 cup serving. You can replace up to 30% of the flour in your baking with hazelnut meal to add wonderful texture and flavor.  Hazelnut meal will bring a rich, buttery flavor to your baking while adding an enticing aroma that can only come from high quality hazelnuts. Hazelnut meal can be used in savory applications, as well. Use hazelnut meal in place of bread crumbs in meatballs, or as a coating for chicken and fish.  Our hazelnut meal is not blanched. Find recipes for using hazelnut meal.

Soy Flour: Our soy flour is milled from whole, raw soy beans. This flour is a great source of complete protein, as well as a good source of fiber, calcium, iron, magnesium and phosphorus. You can replace up to 30% of the flour in your recipe with soy flour. Soy flour is naturally gluten free, however we do not produce it in our gluten free facility. Baked goods made with soy flour tend to brown more quickly, so it is best to use a recipe designed for soy flour or to keep a close eye on your baking when using it. Find recipes for using soy flour here.



We’d like to give one lucky reader a set of our low carb flours- almond meal, coconut flour, hazelnut meal and soy flour To enter, simply follow the directions in the app below. We’ll pick a winner at random from all who enter by 12:01 am on 03/20/13.
a Rafflecopter giveaway

About The Author
Cassidy Stockton Google: Cassidy Stockton
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277 Responses to “National Flour Month: Low Carb Flour Primer {Giveaway}”

  1. I like to experience the different flavors and textures of low carb flours in addition to reducing my family’s carb intake.

  2. I’ve been wanting to try cooking with coconut flour for a long time now but been afraid of not really knowing the chemistry behind cooking with it. Thanks for the explanation. Maybe now I’ll give it a try. 🙂

  3. I’m not gluten free, but I do love trying different flours. I love the taste and the nutritional “punch” they give to anything baked!

  4. We have started a whole foods plant based diet and I have also read that taking gluten out of the diet is very beneficial for your health and waistline.

  5. I eat GF and I love the fact that the coconut flour in ingredients keeps me full for a lot longer than most of the other flours I use

  6. What a great giveaway! I see your products (though not all of them) on my local grocery store shelf and always wonder what the heck to make with them. I’d love to try out some different things. I actually just bought two of your corn meal products yesterday for making polenta (something I’ve never made) and for making corn bread. Can’t wait to get started.

  7. Wow..this is an amazing giveaway! Wow whoever wins this will be very lucky! I love how there are so many variations of flours it is so amazing!

  8. As I’m an unpaid intern at the moment, I’m really struggling to afford lovely ingredients like this, and I miss them so! Coconut flour FTW!

  9. After being diagnosed with gestational diabetes, I went on a quest to “healthify” my family’s eating habits not just for the duration of the pregnancy but for life. Learning to use different flours (after cutting out white flour) is just one of the changes we’re working on.

  10. I actually use them because some of the nieces and nephews have food allergies, and I like my boys to be accustomed to whatever we are eating. These flours don’t really change the taste of most things we use them for.

  11. I like to try all new things… the hazelnut flour should be such fun!!!! I am trying to keep my carbs to a minimum… so by using lower carb flours, I can still enjoy some special treats!!!

  12. I would love to experiment with you flours! Just recently started eating on the organic, low fat, low sodium, low carb, low fat diet and loving it!

  13. Love all your products. I have had great time baking with almond and coconut flour. I just bought spelt. The recipes are endless. I have been clean eating for the past few months and your products make it easy! ❤ Bob’s Red Mill!

  14. After gestational diabetes, I am so conscious about what/how much my family and I are eating. Never realized just how carb rich our diet was, and since I do a lot of baking I’m always looking for new ideas, ingredients and recipes.

  15. I recently became concerned about our family’s dependence on wheat products and the health challenges that it can cause. I’m just beginning our journey of transitioning to new grains and gluten-free products. Thanks for the chance to try yours!

  16. All of the different varieties of flours have different nutrition, and Bob’s Red Mill flours are healthy & delicious!

  17. My youngest son, 11, was diagnosed with Celiac’s about a month ago. I am baking up a storm to try to find things he likes. Your mixes have made it real easy for me to learn my way around gluten free baking.

  18. I can’t tolerate wheat or gluten so I’ve been trying out different flours in some of my favorite baked goods. These would be perfect!

  19. Margaret Clegg

    I am interested in trying to bake with coconut flour as i am celiac. Thank you for being upfront that your soy flour is not processed in your GF facility. 🙂

  20. I love Bob’s Red Mill flours and would love to try coconut and hazelnut flours for new gluten-free and low-carb flour choices! Already a fan of almond and soy flours. Wonderful products!!

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