16 Buckwheat Flour Substitutes [Gluten & Gluten-Free]

I’ve been really into noodles lately, and I am interested in making them myself. I found a recipe for soba noodles, but my small grocery store didn’t have buckwheat flour. That led me to wonder what else I could make noodles from for a hearty soup.

I am not restricted to gluten-free options, so I looked for both gluten-free and glutenous options. 

If you are looking for a substitute for buckwheat flour, you need to consider what you want the buckwheat to do in the recipe.

For flavor and texture, try spelt, quinoa, or rye flours as great buckwheat flour swaps. If you need a similar gluten-free flour, try substituting oat, sorghum, chickpea, or brown rice flour. For those who are not concerned about gluten, try whole wheat flour, barley, or kamut flour. Finally, you can get a similar amount of protein from chickpea, oat, or quinoa flour and a similar amount of fiber from barley, amaranth, or teff flour.

Keep reading for more substitution ideas, recipes for different flours, and ideas for meeting different nutritional needs.

Buckwheat Flour Substitutes

1. Spelt Flour

Spelt is an ancient variety of wheat. Like buckwheat, it has a nutty, slightly sweet flavor that works well in baked goods and in pasta.

Because it is a variety of wheat, spelt does contain gluten, so it is not an option for gluten-sensitive diners. 

Spelt has more nutritional value than regular wheat flour. One cup of spelt flour has 25 g of protein, 4g of fat, 19 g of fiber, and 12 g of natural sugars. It is also full of vitamins and minerals, boasting 19% of the DV of potassium, 42% of the DV iron, 20% of the DV of Vitamin B6, and 59% DV magnesium.

Spelt Flour

Spelt Pasta

You can use spelt flour and water to make delicious, nutty tasting pasta. Put 2 cups of flour in a medium bowl. Make a mound with the flour, then make a well in the middle of the mound.

Add ¾ cup of water and mix with your hands until a ball of dough forms. Remove from the bowl and knead on a board for about 10 minutes until you have smooth stretchy dough. Wrap the dough in plastic and rest it for 30 minutes to an hour. 

Lay out parchment paper on a tray or board. Dust with spelt flour. Roll the dough into thin sheets and cut into your desired pasta shape. Add to boiling water and cook for 5-7 minutes. Serve with your favorite sauce.

2. Quinoa Flour

Quinoa flour is a good flavor substitute for spelt flour due to its earthy, grassy flavor. It can be a little bitter as a flour, so you may get the best taste by combining it with other flours or using it in a sweeter recipe like zucchini bread or a flavorful savory herbed bread. 

You can substitute quinoa flour 1:1 for buckwheat flour, but it will probably work best if you use ¼  cup of quinoa flour and ¾ a cup of another flour like chickpea flour.

Quinoa soaks up a lot of moisture, so you may need to add a little more liquid, or expect crisper results. 

Nutritionally, quinoa is very high in protein with about 16g per cup. The one cup serving size has 6.8 grams of fat, 8 g dietary fiber, 5.6 mg of sodium, 18% DV of Potassium, 28% DV of iron, and 5% DV of calcium. 

Quinoa flour

Quinoa Pancakes

Try making pancakes with quinoa flour for a crispy outside. Use ¾ cup quinoa flour and ¾ cup oat flour or all-purpose gluten-free flour blend.

To make the batter, combine: 1 ½ cups of flour mixture, 1 ¼ cups of milk 2 tablespoons of white vinegar or lemon juice, 4 tablespoons of melted butter, 1 tablespoon sugar, ¾ teaspoon baking soda, ½ teaspoon salt, 1 egg, and 1 teaspoon vanilla. 

Mix well and cook in a hot buttered skillet. Try topping these protein packed pancakes with pear or berry compote.

3. Rye Flour

Rye flour is a low-gluten flour, but it does have some gluten. This flour has a distinctive strong flavor.

When you search for rye flour, you can find it in light, medium, and dark. The darker the flour, the stronger the flavor.

If you are new to using rye flour and its flavor, start with medium rye and use it to replace ⅓ of the flour in the recipe. 

Dark Rye flour is the most nutritions since it uses the whole seed in the flour. One cup of dark rye flour has 20.4 g of protein, 3 grams of fat, 30.4 g fiber.

It has 64% DV of phosphorous, 51% DV of magnesium, 43% DV of zinc, 36% DV iron, and is also rich in B complex vitamins, vitamins E and K, and potassium.

Rye flour

Gluten-Free Substitutes For Buckwheat Flour

4. Oat Flour

Strictly speaking, oat flour is gluten-free. However, you must be careful to check that it was produced in a gluten-free facility because there can be some cross-contamination.

You can use oat flour in a 1:1 ratio for buckwheat flour. Since it retains moisture so well, oat flour makes a great addition to baked goods.

Instead of using 100% oat flour, your baked goods will be best if you use about 25% oat flour and 75% other gluten-free flour blends.

Use 100% Oat flour in granola and fruit crisp toppings. Use a blend with 25% oat flour in muffins or cakes.

Oat flour is an excellent source of dietary fiber with 6.8 g per 1 cup serving. That serving size also has 16g of protein, 9 g of fat, and trace minerals like copper, selenium, magnesium, and phosphorous.

Oat flour

5. Sorghum Flour

Sorghum flour has a similar texture to buckwheat flour and a distinctive, but moderate nutty and sweet flavor.

Sorghum lacks some binding properties of other flours, so you may need to add additional eggs or another binder like xanthan gum or guar gum. 

Sorghum flour is also a good substitute for bread recipes and for cookies, cakes, and muffins. Due to its moderate taste and even texture, it can be a great choice.

One thing you should keep in mind is the addition of specific binders while using it, such as starches.

Sorghum tends to have a crumbly texture in baked goods, so it works best as a 1:1 substitution in cookies and pancakes.

If you want to use it in muffins or cakes, use 50% sorghum flour and 50% all-purpose gluten-free mix.

Sorghum flour is high in protein and iron. One cup of sorghum has 10 g of protein and 30% of the DV for iron. It also contains 6g of fiber, B vitamins, magnesium, potassium, and zinc. 

Sorghum flour

6. Brown Rice Flour 

Brown rice flour is a good substitute for buckwheat because it has a mild, nutty taste. This has a denser texture than white rice flour so it works well in muffins and bread.

You can also make pasta with brown rice flour. Use brown rice flour in a 1:1 ratio for buckwheat flour. 

One cup of brown rice flour has 4g of fiber, 2g fat, 6g of protein, 9g sodium, and 17mg of calcium. It is even high in B complex vitamins. 

Brown Rice Flour 

7. White Rice Flour

White rice flour is made from rice after the germ and bran have been removed. You can use white rice flour to make noodles, but they won’t have the same texture as buckwheat soba noodles. White rice noodles are clear and chewy. 

White rice flour can also be used as a tickener in soups and stews, and in gluten-free baking.

You can use it in a 1:1 ratio for other flours, though for baking you may get the best result from blending 50% rice flour and 50% gluten-free baking flour. 

This fine flour has less dietary fiber than brown rice flour with only 2.4 g per cup. It has 6g of protein, 2% DV of fat, 2% DV iron, and 1 % DV of calcium. 

White Rice Flour

8. Chickpea Flour

Chickpea flour (garbanzo bean flour) is one of the most flexible gluten-free flours. You may also see gram flour which is made from a lentil sub-variety of the chickpea.

It makes a good substitute for buckwheat due to its high protein content though the flavor is milder than buckwheat. 

Chickpea flour is an excellent binder, which may result in denser baked goods. It is an excellent ingredient to use to make vegetable fritters or patties because of its binding properties.

You can also produce an excellent pasta with chickpea flour. Use it in a 1:1 substitution ratio for buckwheat flour.

One cup of chickpea flour has a whopping 20 g of protein and 10 g of fiber. It is also very high in B vitamins and has 25% DV of iron.

Chickpea flour is an excellent source of phosphorous, manganese, copper, and magnesium. 

Chickpea Flour

9. Coconut Flour

If you are a gluten-free cook, you are sure to have some coconut flour in your kitchen.

It has a sweeter flavor than buckwheat flour and a different, but not unpleasant texture. It is incredibly high in fiber and will produce a dense product.

Because of its density, it works best in flat baked goods like pancakes and waffles. It also work well in Paleo egg dishes. 

When you substitute coconut flour you should use ¼ cup in place of 1 cup of glutinous flour. You will also need to add an addition ¼ cup of liquid to the recipe.

Coconut flour is higher in sugar than other flours, so you may also need to reduce the amount of sugar in your recipe.

Coconut flour has the most fiber of the flours with 40g of fiber per cup. It also has 24g of protein, 12 g of fat, 44% of the DV for iron, and 52% of the DV for potassium.

Although it may take some practice to cook with it, coconut flour offers a lot of nutritional benefits.

Coconut flour

10. Teff Flour

Teff flour is made from grinding the tiny seeds. It is an extremely fine flour which almost dissolves in baking. Because of this gelatinous quality, it is an excellent binder in recipes.

The flour is dark brown and has a slight nutty, chocolate flavor. It will taste best in dense baked goods like banana bread and muffins. 

You can use it as a 1:1 substitution for other gluten-free flours, though the texture of your final product may change.

If you want to add the color and flavor with less texture change, try using 25% teff flour and 75% another gluten-free flour blend. 

One serving of teff flour (about a cup) has 12 g of protein, 3.7g of fat, 12 g of fiber, 37% DV of iron, and 11% DV of calcium. 

Use 100% teff flour to make noodles, like soba noodles or injera, an Ethiopian flatbread.

Traditionally the teff is fermented like a sourdough and make into a yeasty flatbread. You can also make a quicker version in a couple of hours by proofing it like a regular yeast bread. 

Teff Flour

11. Almond Flour

Almond flour will add a nutty flavor to your recipes that is similar to buckwheat. It makes a strong addition to Paleo diets.

Use almond flour by combining 25% almond flour and 75% other gluten-free flour mixes. 

One cup of almond flour has 14.2g of fat, 6g of protein, 3g dietary fiber. It also has 35% of  the DV of vitamin E, as well as other nutrients like manganese, magnesium, copper, and phosphorous.

Almond Flour

12. Millet

Millet is a naturally gluten-free grain with a slightly sweet flavor. You can use the grain as a hot cereal like oatmeal, or as a flour in baking mixes.

Due to its mild flavor, it tends to take on the stronger flavors of other ingredients in the mix. It makes a crumbly texture in breads and muffins. Use ¼ millet flour to ¾ another gluten-free flour mix. 

One cup of millet flour has 4 g of fat, 4 mg of sodium, 4 grams of dietary fiber, and 11 g of protein. It has 22% of the DV of iron and 5% dv of potassium. 

Try this millet bread for a tasty gluten-free sandwich bread. Freeze the leftovers immediately to preserve the texture.

13. Amaranth Flour

Another ancient grain you could substitute for buckwheat due to its high protein content and nutty, earthy flavor.

You can use it as a grain in hot cereal or granola or as flour. This is best used in pizza doughs and other savory dishes. 

You can substitute amaranth flour in a 1:1 ratio, though you will likely have more success in the recipes with a ¼ amaranth to  ¾ all purpose flour blend.

One cup of amaranth flour has 8 g of fat, 24 mg of sodium, 12 g of fiber and 16 g of protein. It is also a coog source of calcium, iron, and vitamin C.

Amaranth Flour

14. Whole Wheat Flour

Wheat flour is one of the most common and flexible flours. This flour is one of the best substitutes for baking bread It is a much milder flavor than buckwheat flour and the gluten content makes boked good softer and fluffier than gluten-free flours. 

Whole wheat flour has a light brown color and a coarse texture that is somewhat similar to buckwheat flour. 

One cup of whole wheat flour has more nutrients than white flour. It contains 16 g of protein, 2 g of fat, and 14.6 g of fiber.

It is also full of other nutrients like calcium, iron, magnesium, phosphorous, potassium, zinc, manganese, selenium, vitamin A, E, B6, K, and folate.

Use whole wheat flour in a 1:1 ratio for buckwheat flour.

Whole Wheat flour

15. Barley Flour

Barley is another grass that is related to wheat. It does have gluten. Barley flour is a darker brown than wheat flour and has a stronger flavor than wheat flour, but it is not as strong as buckwheat.

The flavor of barley will come through in recipes with a lot of barley, so if you want to reduce the flavor, combine it with another sweeter, flour.

One cup of barley flour has 15g of fiber and 12 g of protein. It is high in B Complex Vitamins as well as calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Barley flour

16. Kamut Flour

Kamut is another grain that is related to wheat. Therefore the flour made from this grain has gluten in it, though it is a lower amount of gluten than wheat.

It is a close relative to spelt and works well in similar dishes. Kamut flour has a buttery, mild taste.

You can use this flour at a 1:1 ratio with other glutinous flours. The benefit comes in lower carbs and higher protein. 

A one-cup serving of Kamut has 12.8 mg of sodium, 7.4 g of fiber, and almost 10 g of protein. It has 28% DV of zinc, 20% DV of phosphorus, and other vitamins and minerals.

Kamut flour

High Protein Substitutes For Buckwheat Flour

Buckwheat flour has 15g of protein per cup. Therefore you may want to replace buckwheat flour with other high protein flour. You can also make a flour blend with high protein flours. 

High-Protein Flours (protein per one cup of flour)

  • Chickpea Flour 20g 
  • Oat Flour 16g
  • Quinoa Flour 16g
  • Buckwheat Flour 15g protein
  • Teff Flour 12g
  • Millet Flour 11g
  • Amaranth Flour 10g protein
  • Sorghum Flour 10g

High Fiber Substitutes For Buckwheat Flour

Dietary fiber is important for gut health which makes buckwheat’s 12g of fiber per serving a good way to incorporate more fiber into your diet. You can use one of the other high fiber flours or make a high-fiber flour blend. 

High-Fiber Flours (fiber per one cup of flour)

  • Barley 15g 
  • Amaranth Flour 12g 
  • Teff Flour 12g
  • Chickpea Flour 10g 
  • Oat Flour 6.8g 
  • Quinoa Flour 8g 

Make Your Own Buckwheat Flour

You can make your own buckwheat flour to use as a substitute for wheat flour in about 5 minutes.

You will need a high-speed blender or a good coffee grinder. put 1/2 cup of buckwheat groats into the blender and pulse until you have a fine powder. You will only want to do 1/2 a cup at a time to ensure easy and complete blending. 

Store your buckwheat flour in an airtight jar. 

What Is Buckwheat?

Buckwheat is a gluten-free seed that cooks the same way grains do. It doesn’t grow on grasses like other grains, but the seeds have similar properties. It is referred to as a pseudo-cereal. 

What Does Buckwheat Taste Like?

Buckwheat seeds taste earthy and nutty similar to brown rice. The flour may have a slightly bitter tone. It is a powerful flavor, so it will come through in recipes.

You should use it in baking that has other strong flavors because delicate ones will not stand up to buckwheat’s flavors.  

Try using buckwheat in sweet recipes with chocolate, caramel, coffee, nuts, and spices. It is also a complement to savory dishes and pairs well with mushrooms, parsnips, and squash. 

Buckwheat Nutritional Information

One cup of buckwheat flour has 15g of protein and 12 g of dietary fiber. It has almost 5 mg of iron, 49 mg of calcium, 301 mg of magnesium, 404 mg of phosphorous, 692 mg of potassium, and smaller amounts of folate, B vitamins, and vitamin K.

Final Thoughts

Buckwheat flour adds not only an intense flavor to your dishes but a unique texture and high protein and fiber. It is traditionally used to make Japanese Soba noodles and thinner baked goods like pancakes and crepes. 

If you want a similar flavor to buckwheat, you can try spelt, quinoa, or rye flour. However, spelt and rye have gluten.

If you want a gluten-free option, try chickpea or brown rice flour. You might also create your own flour blends for taste, high-protein, and high fiber. 

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