10 Peanut Flour Substitutes [For Baking, Cooking & More]

I recently came across a delicious-looking recipe for a chocolate and peanut butter cake. Without hesitancy, I went to the kitchen, grabbed my baking essentials out of the pantry, and got to work.

A few minutes later I realized the recipe called for peanut flour, which I didn’t have in the house, so I needed to find an alternative and quick. I opted to go with almond flour since I was baking and still wanted a nutty flavor.

Whether you need a peanut flour substitute because you don’t have the ingredient or because you have a peanut allergy, our comprehensive list of alternatives will help you in creating a delicious dish.

Pecan, almond, pistachio, and coconut flours are the best for baking. For cooking, you’ll want to use powdered peanut butter or quinoa, rice, and all-purpose flours. If you need a thickening agent, cornstarch or arrowroot will get the job done nicely.

In this article, we will cover 10 viable substitutes for peanut flour as well as answer some questions about the useful ingredient.

Peanut Flour Substitutes

1. Pecan Flour

This is considered to be the best substitute for peanut flour by many cooks and food bloggers. While it won’t give you a peanut taste, you will still get a rich nutty flavor.

The downside, however, is that it is another rarely used flour, so it may be hard to come by on short notice. Pecans however are a great source of protein, fiber, and vitamin E.

To substitute, you can use a 1:1 ratio to peanut flour.

Half a cup of pecan flour is 266 calories, 29g of fat, 5g of carbohydrates and 2.5g of protein.

2. Almond Flour

Almond flour is a common substitute for other flours, it seems to be on all alternative lists. This means it’s versatile and fairly easy to work with. Again, almond flour will give you a slightly nutty taste and be an adequate substitute to peanut flour.

It is still considered a low carbohydrate option but is a little higher in both calories in protein.

To substitute, you can use a 1:1 ratio to peanut flour.

Almond Flour

Half a cup of almond flour is 324 calories, 28g of fat, 12g of carbohydrates, and 12g of protein.

3. Pistachio Flour

Pistachio is a very popular flavor in baked goods. When substituting for peanut flour, it will work great, but will also add a distinct pistachio flavor and potentially color.

To substitute, use no more than ¼ of the pistachio flour than what is called for in the original recipe.

Half a cup of pistachio flour is 318 calories, 25.5g of fat, 15.5g of carbohydrates, and 12g of protein.

4. Coconut Flour

Coconut flour has a lot of great uses, especially in the healthy eating industry. It is pretty versatile but be aware that it is considered one of the toughest flours to substitute and also use as a substitute.

It is inherently a dryer ingredient. This means it has less fat content than peanut, pecan, and almond flours.

Be prepared to add additional wet ingredients to compensate. Most likely this will mean a whole extra egg if you’re baking.

Also, if you are not a fan of coconut flavor, you may want to reconsider this option. You might not notice the taste in a couple of tablespoons, but if you are using a large amount it is likely that you will get notes of coconut in your food.

To substitute with only coconut flour, start by removing two tablespoons of flour for every cup that the recipe calls for.

Keep an eye on the consistency as you may need to adjust as you go. Remember, it is always easier to add more ingredients than it is to take out.

Half a cup of coconut flour is 266 calories, 10.5g of fat, 31.5g of carbohydrates, and 11g of protein.

coconut flour

5. Powdered Peanut Butter

Popular brands of powdered peanut butter such as PB1, PBfit, NakedPB, and Hoosier Hill can be used in place of peanut flour. They are not the same ingredient, but similar to be a great substitute.

To substitute, use 1/3 the amount of the powdered peanut butter that is called for in the original recipe.

Nutrition facts vary based on brand.

6. Quinoa Flour

Another gluten-free alternative on the list that is excellent for making both breads, sweets and adding to sauces is Quinoa Flour.

Half a cup of quinoa flour is 206 calories, 3g of fat, 36g of carbohydrates, and 8g of protein.

quinoa flour

To substitute, you can use a 1:1 ratio to peanut flour.

7. Rice Flour

If you’re wanting an alternative to peanut flour that will give you a crispy coating to your pan-friend dishes and is gluten-free, rice flour is for you.

You can use rice flour in place of peanut flour for every dish, really, but trends in the cooking industry are showing that more and more cooks are opting for rice flour for fried dishes.

Half a cup of rice flour is 289 calories, 1g of fat, 63.5g of carbohydrates, and 4.5g of protein.

Rice Flour

To substitute, you can use a 1:1 ratio to peanut flour.

8. All-Purpose Flour

The great thing about this flour is that most people already have it in their pantry. It is a great alternative to peanut flour for breads, dough, cookies, etc. The caveat though is that it does not provide a nutty flavor and it also is not gluten-free.

A tip for those who looking for that nuttiness though: if you are using butter, try browning it in a pan first before incorporating it into the rest of your dish.

Keep an eye on it so it does not burn and stir frequently. Once it turns brown and gives off a nutty aroma, you are good to go and can remove it from the burner.

To substitute, you can use a 1:1 ratio to peanut flour.

Half a cup of all-purpose flour is 227 calories, .5g of fat, 47.5g of carbohydrates, and 6.5 g of protein.

9. Cornstarch

Cornstarch has been a popular thickening agent for over 150 years. The key is to mix the cornstarch with a small amount of liquid to create what is called a slurry. From there, you can toss it into your dish, turn up the heat and wait for it to thicken.

To substitute, use a tablespoon for every cup of liquid in your dish.

Spoon and bowl with corn starch on table

One tablespoon of cornstarch is 30 calories.

10. Arrowroot Flour

You may not have heard of arrowroot people. It is starch that is extracted from tropical plants. Similar to cornstarch, arrowroot does best when made into a slurry first.

Something important to note is that it does not play nicely with dairy like cornstarch and peanut flour do. It is best to leave these out of gravies.

To substitute, use a tablespoon for every cup of liquid in your dish.

One tablespoon of arrowroot flour is 28 calories.

Frequently Asked Questions

I Have Peanuts, But No Peanut Flour. Can I Just Make My Own?

The short and easy answer is yes, but it can be very time-consuming. You would first need to roast your peanuts to minimize the moisture, otherwise, you’ll just be making peanut butter.

From there you will need to grind the peanuts with a high-grade blender or food processor and extract the remaining oil.

Then you’ll repeat that last step until you end up with a fine powder, which is your flour.

https://www.thekitchn.com/low-fat-high-protein-gluten-free-peanut-flour-ingredient-spotlight-175787

What Are The Most Common Uses Of Peanut Flour?

Peanut flour is very versatile and can be used in the place of most other flours, especially in baking, as you have probably figured out from this article.

Other popular uses are incorporating parfaits and smoothies or creating peanut sauces.

Is Peanut Flour The Same As Peanut Powder?

While somewhat similar, peanut flour and peanut powder (or powdered peanut butter) are not the same thing.

According to the National Peanut Board, peanut flour is simply crushed peanuts that have been defatted; the fat content ranges from 12% – 18%.

Conversely, powdered peanut butter also consists of additional ingredients like salt and sweeteners.

Does Peanut Flour Cause Allergic Reactions?

If you have a peanut allergy, it is likely that you should stay clear of peanut flour as well.

There are preliminary studies that suggest giving peanut flour in small doses to children could improve their tolerance by a small amount, but this is not proven science.

Please be sure to reach out to an allergy specialist or your physician before trying peanut flour if you have been diagnosed with a peanut allergy.

Final Considerations

Peanut flour is a delicious and nutritious addition to many dishes in the kitchen. Unfortunately, just over 1% of the population suffers from a peanut or tree nut allergy, making peanut flour, not a viable option.

Peanut flour may also not be easily found in some grocery stores, which makes having substitute options so important.

There are a lot of great alternatives to fit every person’s lifestyle from dietary restrictions to macronutrient preferences.

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