The simplest keto flour alternative you can use is sunflower seed meal or pumpkin seed meal. All you have to do with these alternatives is replace the almond flour/meal with the same amount of sunflower seed or pumpkin seed meal.
If these options are too expensive, consider using coconut flour instead. An important caveat with coconut flour, however, is that you can’t just throw it in your recipe as a direct replacement for almond flour because coconut flour is much more absorbent. For this reason, it is best to substitute 1 cup of almond flour with 1/4 cup (1 ounce) of coconut flour, and add one egg for every 1/4 cup of coconut flour used in addition to the eggs called for in the original recipe.
Once you’ve done those two things, you may notice that you need more liquid to get the batter to the right consistency. To make your batter better, add the same amount of liquid that the recipe calls for first, and then add more as needed.
If your mixture seems too dry, add more liquid until you get the right consistency. (In some cases, you may even need to double the amount of fluid required in the initial recipe.) On the other hand, if your batter is too wet, add more coconut flour one teaspoon at a time until you get the right consistency.
For keto-friendly options that you can use for your baked goods, use the other suggestions that you’ll find in our article on keto flour substitutions.
FAQs
Overall, whether you're looking for a healthier option, need to avoid nuts due to allergies, or simply want a more budget-friendly alternative, sunflower seed flour stands out as an excellent almond flour substitute with its nutritional benefits, versatility, and accessibility.
Can you replace almond flour with pumpkin seed flour? ›
Are you looking for a nut-free alternative to the ubiquitous almond flour? Try making your own pumpkin seed flour! It's a great substitute that adds variety and different nutrients to recipes.
What is the equivalent of 1 cup of flour to almond flour? ›
Almond flour is a little more moist than wheat flour, and doesn't have quite the same binding qualities. You'll do best to substitute 1:1 to begin with, as many recipes respond well to this direct replacement. But be prepared to add more almond flour as you go to compensate for the wetter batter.
Which nut flour is best for baking? ›
"We have found that certain nut flours work better in different baked goods," Rassi says. For example, almond flour has a rich, nutty flavor that works well in pancakes, breads, meatballs, burgers, and even breading for chicken or fish. Pecan flour has a maple flavor that is ideal for muffins, cookies, and streusel.
What is pumpkin seed flour good for? ›
Pumpkin seed powder has a myriad of health benefits because of its high quality plant-powered protein, sleep-aiding iron, and disease-fighting antioxidants. You can't forget about its heart-healthy fiber, positive influence on hair growth, potential reproductive health benefits, and ability to fit practically any diet.
What is a nut-free substitute for almond flour? ›
Sunflower seed flour
Because it is nut-free, it may better suit those with nut allergies, as well as people following paleo and keto diets. Sunflower seeds are a good source of healthy fats and protein. Furthermore, they provide essential nutrients such as magnesium, calcium, and vitamin E.
What can I use pumpkin seed flour for? ›
It is used to add colour, texture and a subtle nutty flavour to baked goods. It can be used as a sprinkle on cereal or fruit and yoghurt, in smoothies or as a substitute for bread crumbs.
Is it OK to substitute almond flour for all-purpose? ›
Can you Substitute Almond Flour for Regular Flour? Almond flour can be substituted for regular flour at a 1:1 ratio. It is important to note that almond flour may require more egg to bind the flour. Check out our almond flour recipe book here for more information on a specific recipe!
How does almond flour affect baking? ›
Sometimes tenderness is what you're after, especially in cakes or muffins, and that's where almond flour shines. Used alongside all-purpose or whole grain flours, it can lighten a batter or dough, adding depth and softness without heft.
Can I substitute sunflower seeds for almonds? ›
If you need an almond flour replacement because you're allergic to almond flour or find nut flours cause inflammation or stomach upsets, don't despair. You can replace Almond flour (ground up almonds) with Sunflower Seed Flour (ground up Sunflower seeds) with a direct, 1:1 ratio.
It can be used to replace all-purpose flour at a 1:1 ratio, unlike many other keto flours. It also pairs very well with other flours like almond or coconut flour. As far as seed and nut flours go, this is relatively light and fine. It doesn't often weigh baked goods down and can create a very tender and moist crumb.
Can you substitute sunflower seed flour for all-purpose flour? ›
Sunflower seed flour can be used as an easy 1:1 substitute for all-purpose flour in many recipes because they share a similar light and fluffy texture and absorbency. But keep in mind the fats in sunflower seed flour may affect the texture and moisture of the final baked goods.
![Best Substitute for Almond Flour [Sunflower Or Pumpkin Meal] (2024)](data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABCAQAAAC1HAwCAAAAC0lEQVR42mP8/h8AAvMB+NzmkbcAAAAASUVORK5CYII=)