5 Coconut Flour Recipes - Eatability (2024)

Coconut flour has become very popular lately. You’re probably wondering what makes it special? And is it really better than regular flour?

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5 Coconut Flour Recipes - Eatability (1)

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.

Ingredients:

– 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.

Method:

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?

Ingredients:

– 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.

Method:

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.

Mixing and blending is so much easier with the right equipment. Whether you like a Handheld Mixer of a Stand Mixer, we’ve got all the big brands for you to choose from. Click here for more information and prices.

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.

Ingredients:

– 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.

Method:

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.

Ingredients:

– 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.

Method:

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.

Ingredients:

– 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.

Method:

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

Final Thoughts

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.

5 Coconut Flour Recipes - Eatability (2)

5 Coconut Flour Recipes

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Recipe by Dylan ColeCourse: Gluten Free / Paleo, Recipes

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

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Here are five of our favourite, easy to follow, coconut flour recipes suitable for gluten free, paleo and keto diets!

Ingredients

  • Coconut Flour Banana Bread

  • Double Chocolate Coconut Flour Muffins

  • Coconut Flour Pizza Crust

  • Keto Coconut Flour Biscuits With Cheddar

  • Coconut Flour Peanut Butter Cookies

Directions

  • Pick a recipe from the list above
  • Pick a recipe from the list above
  • Collect the ingredients and cook the food
  • Enjoy – don’t forget to leave a review

Recipe Video

  • Author
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5 Coconut Flour Recipes - Eatability (3)

When it comes to great places to eat in Australia, the list really is endless. There are so many different restaurants, cafés, and chains to try that you really are spoiled for choice. From Italian food, to Japanese food, to a good ‘ole rump steak, the food options are endless.

This is why I decided to set up my blog, Eatability, to share the best food and drink spots in Australia with as many people as possible. Hi, my name is Dylan Cole, and I moved to Australia five years ago from England, UK.

Through this blog, I will be sharing and recommending some of my favorite places you need to visit, such as where to find the best pizza in Adelaide, and the best bakery in Brisbane. Whatever food you are fancying, I have got you covered!

5 Coconut Flour Recipes - Eatability (4)

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5 Coconut Flour Recipes - Eatability (2024)

FAQs

What is coconut flour best used for? ›

Coconut flour is made from coconut meat that's dried then ground into flour. It's a very light and “airy” flour, perfect for cakes, muffins, and breads.

What happens if you use coconut flour instead of all purpose flour? ›

A good rule of thumb is 1/4 to 1/3 cup of coconut flour for 1 cup of regular flour. When flour absorbs water, the starches gelatinize, but when coconut flour absorbs liquid it becomes soggy, resulting in a heavier, denser baked good.

What is the ratio of coconut flour to egg? ›

It is recommended that for every 1 cup of coconut flour you use, you should add in 6 eggs. Experiment and Learn: It can feel a bit complicated, but it doesn't have to be! We recommend adding small amounts of liquid, or eggs, into your coconut flour mixture and seeing how moist the mixture remains.

Is coconut flour healthier than regular flour? ›

Potential Health Benefits of Coconut Flour

Coconut flour has a lower glycemic index rating than wheat flour, meaning it takes longer to digest and absorb the carbohydrates in it. It also contains more fiber and protein than wheat flour. Coconut flour can also help you: Control blood sugar.

Do you need to refrigerate coconut flour? ›

While you don't have to keep it refrigerated, it is recommended. Its shelf life can be anywhere between 12 to 18 months post-production. Good coconut flour gives off a pleasantly sweet and somewhat nutty aroma (so lovely!). You'll know it's gone bad if it smells sour, musty, or rubbery.

Is it OK to eat coconut flour everyday? ›

Coconut flour is derived from natural sources and contains a high amount of antioxidants. To gain most of its benefits, consume one teaspoon of coconut flour daily.

What's better, almond flour or coconut flour? ›

Almond flour is low in carbohydrates and rich in healthy fats, while coconut flour is higher in fiber and a good source of medium-chain triglycerides (MCTs). Almond flour and coconut flour are two popular alternatives to traditional wheat flour, especially for those following gluten-free or grain-free diets.

Does coconut flour rise? ›

Coconut flour develops no gluten and so provides essentially no structure to support the rising of the dough due to fermentation by the yeast. You can get a little rise that is will be more consistent than a yeast rise by adding baking powder, but coconut flour bread will still be rather more like a cake.

What is the ratio of coconut flour to all-purpose flour? ›

A quick rule of thumb is to swap about 1/4 to 1/3 cup coconut flour for 1 cup of regular flour. Due to its high absorbency, you'll also want to increase the number of eggs. To help you try this unique ingredient, we've rounded up eight of our best coconut flour recipes. These are tried and true!

Do you need more baking powder for coconut flour? ›

Replacing wheat flour with coconut flour

Cakes and muffins, which need to be light and fluffy, will be very different than something more dense, like cookies. But when working with coconut flour, you always need to decrease the flour and increase the eggs and baking powder.

Does coconut flour thicken things? ›

Baking: Coconut flour can be used in baked goods such as bread, cakes, muffins, cookies, and pancakes. 2. Thickening agent: Coconut flour can be a thickening agent in soups, stews, and sauces.

Is coconut flour 1 to 1 with almond flour? ›

The best ratio is 3:1 almond flour to coconut flour. This low carb flour substitution closely mirrors all-purpose flour without the need for additional eggs. Keep the liquid ingredients at the same ratio suggested for coconut flour, as it will still need the extra moisture.

Does coconut flour spike blood sugar? ›

Coconut flour appears to have a low glycaemic index of 51 which means it should cause less of a spike in blood sugar levels than wheat flour, which has a glycaemic index of 69. This is because coconut flour is high in fat and fibre, which work to slow down the release of sugar in the bloodstream.

Can I replace all-purpose flour with coconut flour? ›

You can't substitute coconut flour on a 1:1 ratio for all-purpose flour, or most other flours, but try to cut down the amount of flour to ¼ of what you would normally use. In addition, every ¼ cup coconut flour typically requires one egg for both moisture and structure.

Is coconut flour bad for cholesterol? ›

Because of its high fiber and potassium content, consuming coconut flour may support heart health by reducing heart disease risk factors. Specifically, research suggests that eating coconut flour may help reduce cholesterol and triglyceride levels (13, 15 ).

Why use coconut flour instead of almond flour? ›

Coconut flour has a slightly sweet and nutty flavor, with a hint of coconut aroma. It has a more absorbent texture and tends to create denser, moister baked goods compared to almond flour. Due to its absorbency, coconut flour often requires more liquid in recipes to prevent dryness.

Does coconut flour taste like flour? ›

It looks like wheat flour in appearance, but it neither smells, tastes nor acts like wheat flour when baking with it. Coconut flour cannot be substituted at a 1:1 ratio for other flours in recipes (i.e. You cannot swap 1 c. of coconut flour for 1 c. wheat flour.)

Why bake with coconut flour? ›

Coconut flour is high in fiber and protein, low in carbohydrates, and it's gluten-free, which is why many who follow gluten-free, grain-free lifestyles bake with coconut flour. And despite its name, it's nut-free.

Can you use coconut flour by itself? ›

You can use it for a variety of baking purposes, but you you'll almost always need to incorporate another type of flour. Most baked goods can't be made with 100 percent coconut flour.

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