Tip 1: Know the facts about gluten’s role in baking.

Learning how gluten interacts with water can help us understand the science behind the baking. When wheat proteins (gluten) interact with water, they help dough to be more stretchy, elastic, and moldable.¹ Gluten also traps gas in baked goods for a fluffy or airy property and to help dough rise.²

Tip 2: Mix higher and lower protein gluten-free flours.

Typically made from ground beans like garbanzo, fava, and soybeans, higher protein gluten-free flours are dense and heavy. Combine them with one or more lower protein gluten-free flours to use in baked goods. Higher protein gluten-free flours don’t work well for foods like gravy or thicker soup, so choose a starch or use a lower protein gluten-free flour for those (see below).

Bonus tip:

High protein flours tend to be a 1:1 ratio, meaning 1 cup of all-purpose flour equates to 1 cup of higher protein gluten-free flour.

Dietitian tip:

Some higher protein gluten-free bean flours include a good balance of essential amino acids and vitamins that can be lacking in a gluten-free diet, such as folate, B12, and iron.³

Bean flours and some other gluten-free flours have good amounts of fiber. Some provide up to 5–7 grams per serving,⁴ the equivalent of 1 cup of raspberries⁵ or blackberries.⁶ Fiber is good for the gut and can support digestion but may be lacking in some diets. This is a nice way to sneak some into baked goods.

Tip 3: Lower protein gluten-free flours add texture to baked goods.

Rice, coconut, and cassava flours are great examples of lower protein flours. They usually have a finer consistency and absorb more moisture, liquid, and/or fats in the recipe.

Lower protein gluten-free flours give baked goods a little fluffiness. You can also use them to add a crunchy, crispy exterior to certain dishes. I tend to also use these flours to thicken gravies and sauces. Something to note: These flours can’t really be used at a 1:1 ratio in a recipe for regular flour to gluten-free flour.

Bonus tip:

Lower protein gluten-free flours add texture, so it’s best to start with half the amount of all-purpose flour to stabilize the dish. For example, if the recipe calls for 1 cup of all-purpose flour, use ½ cup of lower protein gluten-free flour.

Tip 4: Almond flour and coconut flour are your friends.

You can coat fish or chicken—and even make fried chicken—using almond flour. I’ve stirred almond flour, sugar, and egg together to make a nutty base for the bottom of a pie. Create a light, crisp coating on veggies for a little crunch before you roast them. A little goes a long way, and because there is no gluten in it, you can coat things you wouldn’t normally coat to give it a nice, crunchy exterior.

Almond flour gives your recipe body and structure, as well as helping to bind it. But the lower protein flours, such as coconut flour, give an airy and fluffy texture to baked goods.

Tip 5: Experiment and have fun!

Don’t be scared to try new things in the kitchen. I had to teach myself about gluten’s properties in baking and cooking and about higher and lower protein flours and why they’re important. Baking is a science. I recommend finding a recipe to use as a base, then experimenting from there. Keep in mind that additions such as egg, cornstarch, arrowroot, tapioca, or flaxseed meal may be warranted. Gums (guar and xanthan) or stabilizers may be needed to help bind and prevent crumbling.

Learn more about our dietitians here. Have more questions on gluten free cooking and baking? Feel free to ask your dietitians questions at publix.dietitian@publix.com.

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Sources

¹Gluten Hydration. Bakerpedia. Accessed August 27, 2024.

²Watson, F., L. Bauer, C. Wysoki, and M. Bunning. A Guide to Gluten-Free Baking. Colorado State University Extension. Accessed August 27, 2024.

³Miñarro, B., E. Albanell, N. Aguilar, B. Guamis, and M. Capellas. Effect of Legume Flours on Baking Characteristics of Gluten-Free Bread. Journal of Cereal Science. September 2012.

⁴Myhrstad, Mari C. W., Marlene Slydahl, Monica Hellmann, Lisa Garnweidner-Holme, Knut E. A. Lundin, and Christine Henriksen. Flour-Mix, Baking-Mix, and Flour Table. National Library of Medicine.

⁵Raspberries, Raw. U.S. Department of Agriculture. April 1, 2019.

⁶Blackberries, Raw. U.S. Department of Agriculture. April 1, 2019.