Coconut flour has become very popular lately. You’re probably wondering what makes it special? And is it really better than regular flour?
This article will guide you through what coconut flour is and its health and nutritional benefits in comparison to other kinds of flour. Then we’ll also give you some delicious recipes that will hopefully inspire you to give coconut flour a go in the kitchen.
Coconut flour is made from ground coconuts. It contains no gluten, starch or added sugar. However, it does contain fibre, protein, vitamins, minerals, antioxidants and other nutrients. Clearly, this makes it a really healthy alternative to more traditional flours, such as strong white wheat flour or even wholemeal brown flour.
Coconut flour is often used in baking because it adds moisture and a wholesome bulk to your bakes, without adding too much fat, sugar, or carbohydrates.
We’ve put together this list of 5 coconut flour recipes for you. Read on and see if any of them appeal to you.
Hungry for a sweet treat? See our Chocolate Chia Cake Recipes
1. Coconut Flour Banana Bread
The first of our coconut flour recipes is a healthy spin on a classic. Personally, we love the flavour combination of coconut and banana.
– Three overripe bananas, peeled (equates to around 1 and a 1/2 cups when mashed).
– Three large eggs, beaten.
– Two tablespoons of honey/maple syrup.
– One tablespoon of vanilla extract.
– 3/4 of a teaspoon of baking soda.
– 1/2 of a teaspoon of salt.
– 1/4 of a cup of coconut flour, plus two tablespoons.
1. Start off by preheating your oven to 350 degrees Fahrenheit (equivalent to 180 degrees Celsius).
2. Prepare your baking sheet by generously greasing it and lining it with parchment paper.
3. Mash your bananas using an automatic mixer, or by hand, in a large bowl. Mash until totally mashed and smooth.
4. Add your eggs, maple syrup/honey, and vanilla extract to the bowl, and mix everything together thoroughly.
5. Add in the baking soda, flour, and salt into the bowl of wet batter, and blend everything together well.
6. Let the mixture rest for around five minutes, as the coconut flour will need tile to absorb the moisture.
7. Pour your mixture into your prepared baking pan, and bake for around 50 minutes, or until the top of your banana bread begins to brown. Push a toothpick into the center of the bread, and see if it comes out clean.
8. Once removed from the oven, let it cool fully and then slice it. Don’t worry if it is initially very moist – as it cools, the banana bread will firm up.
We think that it is best enjoyed straight out of the oven, but it will also keep well in a covered container at room temperature for a few days, or in the freezer for a few months.
If you have a soft spot for bananas, give our Gluten-Free Chocolate Banana Mousse Cake Recipes a try
2. Double Chocolate Coconut Flour Muffins
Be honest. Who doesn’t love a chocolaty muffin?
– 1/2 of a cup of coconut flour.
– 1/4 of a cup of tapioca flour (can be substituted with two tablespoons of cornstarch).
– 1/4 of a cup of pure cocoa powder, or cacao.
– One teaspoon of baking soda.
– One teaspoon of salt.
– Four medium sized eggs.
– 1/2 of a cup of melted coconut oil.
– 1/2 of a cup of pure maple syrup.
– Two teaspoons of vanilla extract.
– 1 or 2 tablespoons of coconut milk (optional – just use coconut milk if your batter seems a little dry).
– 1/2 of a cup of chocolate chips.
1. Start off by preheating your oven to 375 degrees Fahrenheit, and prepare your muffin pan by lining it with muffin papers, or greasing it.
2. Whisk together your dry ingredients (coconut flour, tapioca flour, cacao powder, baking soda and salt) in a small bowl.
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3. In a separate, large bowl, whisk the wet ingredients together (eggs, melted (but not hot!) coconut oil, maple syrup, and vanilla extract).
4. Add your dry ingredients to your wet ingredients gradually, and stir to combine everything. If you think that the batter seems a bit dry, then you can add in the coconut milk as needed.
5. Divide up your batter in your muffin tin (this recipe will make 6 large muffins, or 12 smaller ones). Then, sprinkle your chocolate chips over the top.
6. Bake the muffins for about 15 to 20 minutes, or until a test toothpick comes out clean. Let them cool for around 10 minutes before you tuck in.
Do you love a savoury muffin for breakfast or lunch? Check out our Gluten Free Savoury Muffin Recipes
3. Coconut Flour Pizza Crust
Just because you have to avoid gluten doesn’t mean that you have to stop eating all the this you crave.
– Four large eggs.
– Two tablespoons of water.
– One teaspoon of garlic powder.
– One teaspoon of onion powder.
– And one teaspoon of dried oregano.
– 1/4 of a cup of coconut flour.
– Six tablespoons of grated Parmesan cheese.
– Cooking spray.
– 1/2 of a cup of marinara sauce.
– One cup of shredded mozzarella cheese.
1. Start by preheating your oven to around 400 degrees Fahrenheit. Prepare your baking trays by lining them with parchment paper.
2. In a big mixing bowl, whisk together your eggs, water, garlic powder, dried herbs, and onion powder.
3. Break up any lumps in the coconut flour with the back of a wooden spoon, or your hands, and then stir this lump free flour into your wet mixture until it is all smooth.
4. Fold in your parmesan cheese.
5. Leave the mixture to rest and thicken for a few minutes – as the coconut flour will need time to absorb the liquid.
6. Transfer half of the mixture onto each of your prepped baking trays, and then use a blunt knife or silicone spatula to spread this out into an evenly thick, 8 inch wide circle.
7. Bake your pizza crusts for about 10 to 15 minutes in your oven, until the crust sets, and you start to see the edges of the pizza brown, but the middle still remains yellow.
8. Remove your crusts from the oven.
9. Spread the pizza sauce over the crust, and sprinkle the shredded cheese (and any other toppings) over top.
10. Put the pizzas back into the oven, and leave them to bake again until the cheese has fully melted, and the crust is an appealing golden brown colour.
Chickpea flour – also known as besan or gram flour – is another great item to have in your pantry. See our Gluten Free Chickpea Flatbread Recipes for some ideas on how to use it.
4. Keto Coconut Flour Biscuits With Cheddar
Next up is a great savoury recipe using coconut flour.
– Four medium sized eggs.
– 1/4 of a cup of melted butter.
– 1/4 of a teaspoon of salt.
– Two teaspoons of garlic powder.
– 1/4 of a teaspoon of onion powder.
– 1/3 of a cup of coconut flour.
– 1/2 of a teaspoon of xanthan gum (optional).
– 1/4 of a teaspoon of baking powder.
– 1/2 of a cup of sharp cheddar.
1. In a mixing bowl, whisk together your eggs, butter, salt, garlic and onion powder.
2. In a second bowl, mix together the remaining dry ingredients (flour, baking powder and the xanthan gum, if you are using).
3. Whisk your dry ingredients into the egg mixture, and then fold in the cheddar.
4. Drop biscuits onto a lined baking tray (each biscuit should be about 1 tablespoon of wet mixture). Give each biscuit enough space, so that they don’t end up touching, even if the mixture spreads.
5. Bake your biscuits at 400 degrees Fahrenheit for about 15 minutes.
Why not whip up a batch of our Gluten-Free Almond Chia Scones for afternoon tea?
5. Coconut Flour Peanut Butter Cookies
Of course, we had to include a peanut butter cookie in our list of coconut flour recipes.
– 1/ 2 of a cup of natural peanut butter.
– Two medium eggs, at room temperature.
– 1/4 of a cup and 1 tablespoon of erythritol.
– One teaspoon of vanilla extract.
– Four tablespoons of coconut flour.
– 1/4 of a cup of sugar free chocolate chips.
1. Preheat your oven to 350 degrees Fahrenheit, and prepare your baking tray by lining it with parchment paper.
2. Beat your eggs, erythritol, and vanilla extract in a medium sized mixing bowl.
3. Place your runny peanut butter in a secondary bowl.
4. Pour your beaten eggs into your peanut butter bowl, and then whisk them together vigorously to create a smooth cookie batter
5. Stir in your chocolate chips.
6. Add the coconut flour, and fold the mixture with the spatula until everything is fully incorporated. The batter will be quite heavy and sticky – but this is what you want!
7. Shape eight to ten balls of cookie dough with spoons or your hands. Rub your utensils with vegetable oil before – as the dough is very sticky.
8. Place each ball of dough onto your prepared tray, leaving at least an inch of space between each ball, as you will first flatten them with your fingers or a fork, and they will spread even more in the oven.
9. Grease your fork with vegetable oil and press each cookie ball dough down. Oil your fork beforehand, to avoid it sticking.
10. Bake for between 10 and 14 minutes, until each cookie begins to go golden around each side.
11. Let your cookies cool on the sheet for about 10 minutes, and then transfer them to a wire cooling rack.
They will need to cool and firm up for about three hours to achieve that delicious chewy peanut butter cookie texture, so you will have to be patient about it!
Feel like something different for breakfast? Check out our Gluten Free Toasted Muesli Granola Recipes for some suggestions
In conclusion, coconut flour is a diverse and delicious gluten free substitute for wheat flour.
You can make sweet and savoury bakes, and with careful finessing, you will barely know the difference between your coconut flour bakes and your traditional bakes!
I hope these coconut flour recipes help you make some wonderful treats for yourself, family and friends. If you try any of these recipes out, please let us know how they turn out for you!
See our guide to the Best Gluten-Free Desserts for some tempting recipes.