100 Coconut Flour Recipes Featuring the Healthiest Flour (2024)

118K Shares

The start of my grain free diet a few years ago marked the beginning of my love affair with coconut flour. Although it can be finicky, I’ve found that coconut flour is greatly rewarding in the right recipes. The key is using adequate liquid and eggs to act as a binder to prevent a dry or crumbly result. When used in the correct amount, coconut flour creates delightfully moist and light-textured baked goods.

Because coconut flour has such a unique composition and baking properties, there is not a straight-forward substitute for it. In the same way, it can’t be substituted for a different type of flour in a recipe. The below recipes will give you a wide variety of ways to enjoythis healthy grain-free flour.

Benefits of coconut flour

It’s one of the healthiest flours available – grain flour such as wheat, barley and spelt contain gluten which is very difficult to digest. Even gluten free flours are often inflammatory due to the carbohydrate load. Because coconut flour is not a grain-based flour, it isnon-inflammatory and low in carbs.

It boastshealthy fats –coconut flour contains fats from coconut oil, which are primarily medium-chain saturated fatty acids (MCTs). MCTs have been shown to improve metabolism and are used for energy, not stored in fat tissue. Unlike other nut and seed flours, like the commonly used almond flour, coconut flour is very low in omega-6. Omega-6 is inflammatory when consumed in excess, which is why I advocate only occasional use of almond flour.

It does not contain enzyme inhibitors – another strike against other nut and seed flours is the high content of enzyme inhibitors, which can wreak havoc on digestion. Learn more in my post 5 Reasons to Avoid Almond Flour. Coconuts contain negligible amounts of enzyme inhibitors.

It is high in fiber – this provides a satiating effect to coconut flour baked goods. However, the high fiber content can make coconut flour difficult for some people to digest. I recommend consuming no more than 4 tablespoons of coconut flour per day to avoid any irritation to the GI tract. If you experience discomfort consuming coconut flour (it’s not common, but it’s not rare either), you may need to scale it back to2 tablespoons per day.

A little goes a long way – coconut flour may seem a little pricey, but remember that a little goes a long way. For example,in my Coconut Flour Cupcakes recipe, a mere 1/2 cup of coconut flour makes 8 cupcakes!

Where can I find (free!) coconut flour?

Thrive Market is my favorite online health food store, and I’ve taken advantage of the steep discounts and the occasional free products they offer members. I can pass on one of those freebies to you today (this is not a sponsored post): Thrive is offering a FREE1 lb. bag of organiccoconut flour, with orders over $50 here.

Like Costco, Thrive offers wholesale pricesto their members, and this gift is available to both new and returning members. Membership starts with a month-long free trial.The membership fee is worth every penny – I saved so much on my first Thrive order thatit canceled out the cost of my yearly membership.

Ready tostart baking with coconut flour, and25-50% on healthy living essentials? Click here toget your free coconut flour at Thrive.

How do I store coconut flour?

Store coconut flour in an air-tight container at room temperature for a couple of months. To prolong the shelf life for up to a year, I recommend storing it in the freezer. Bring to room temperature before using in a recipe.