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Product Review: Coconut Flour

gluten free coconut flour

Coconut flour is my new favorite flour. I have been experimenting with it for a while –that would be more than 2 years. During this time I have come up with some delicious recipes that lend themselves perfectly to coconut flour.

This flour is a bit lighter than almond flour, which makes it perfect for cakes, muffins and breads. Further, it is gluten free, high in fiber and low in carbohydrates, making it an ideal ingredient for celiacs, diabetics and those concerned with GI (glycemic index).

I have not found coconut flour available for sale in stores in my area to date. I order mine online from WIlderness Family Naturals.

During the next few weeks, I will be debuting some of my coconut flour recipes, including my favorites for blueberry muffins, vanilla cupcakes and devil’s food cake. As with my other recipes, these use just one type of flour (rather than the complex combination typical of many gluten free creations) and are lightly sweetened with agave.

Please note: coconut flour and almond flour have very different properties; substituting one for the other in my recipes will not work.


posted on March 6, 2008

  1. ~M

    I’m excited! Is there a reason you chose/recommend this brand (tropical traditions) or is it just the best price?

    I have seen some interesting recipes that mix almond meal and coconut flour so you might want to look into that…if I see a specific recipe, I’ll let you know! :)

    Thanks, Elana!

  2. Ya’ara

    Hi Elana,

    I’ve been entering (and re-entering ? )your beautiful blog for almost a month now, and the simple and tasty looking recipes have been a great inspiration..

    A note/question regarding Coconut Flour:

    It is rich in saturated fats (8 grams saturated fats of 8.7 grams of total fat ).
    Comparing it with Blanched Almonds flour: only 1 gram of 14 grams of total fat.

    I am sure it tastes great, nontheless..

    Happy to read you opinion,
    Ya’ara

    • amorphous

      Allopathic medical staff continue to be baffled by the growing scores of people who have diets rich in saturated fats and have incredibly healthy cholesterol levels and arteries that are clean as a whistle. The difference is the elimination of grains and processed sugars, prepared/fast foods, and simply eating a balanced diet (without all the junk, including grains/sugars/fast foods).

    • Cholesterol is not a bad thing. Cholesterol is your body’s way of repairing itself. If you eat an acidic diet, grains, sugars, etc this eats away at your arteries’ lining. Your body then produces cholesterol to repair it. High cholesterol is just a sign that something else is wrong.
      Many people think fat is bad for you. It’s not. Your body needs fat to function. Fat doesn’t make you fat. Sugar makes you fat.

      • Michele

        I have to agree with this. I have lost over thirty pounds simply by lowering my glycemic load (I use nutrition data to track it) down to between 20 (on days I can’t make it to the gym) and 40. I also brought my blood sugar levels down into a healthy range (Type II diabetes) without medication. I was already eating a healthy diet, but it was the recommended low fat, high carb diet – all my carbs were from fruit, veggies, whole grains, legumes, nuts, seeds and a little agave and dried fruit. No junk, nothing, but I gained 100lb over 8 years, despite having a calorie deficit & exercising. I was vegan most of this time.

        Since I have lost weight, I cut out dried fruit and sweeteners like agave and honey, added in cheese, yogurt and butter (full fat only, organic and grass fed). I had to cut out a lot of vegan protein sources over the years due to allergies, so I added in fish as well. My protein is usually around 25% of calories, carbs around 20%, with the remaining 55% from fat. This is all anecdotal, so don’t take my word for it. Do the research, try it yourself. My blood results were great for triglycerides, cholesterol (LDL), and blood pressure. The only thing I am working on is my HDL, which needs to go up still. My doctor said exercise is the best thing for it, and mine is creeping up little by little. Good luck & don’t fear the fat!

      • Angela

        I wish that statement would become a national sensation, like fat-free is now, “Fat does not make you FAT, Sugar and additives make you FAT!!!! It’s not that hard to understand…;)

  3. Hi M-

    I chose tropical traditions as it has the best texture. Yes, I have seen some recipes that use a mixture of coconut and almond flour that looked interesting. As always thanks for your comments!

    Elana

  4. carrie

    elana,
    i found your blog through the mid-hudson valley gluten free group and have absolutely loved making some of your recipes! in fact, i am making the shrimp cakes for the 3rd time tonight. every time i’ve made them, i have used coconut flour instead of almond and wanted to let you know that it works wonderfully! thank you for informing me of them both as yummy, healthy options.

    carrie

  5. I can’t wait to see what you come up with- My husband is a prediabetic and so we are always looking for ways to lower carbs. This sounds like a great alternative!

  6. Ghislaine

    Hi! I’ve got a bag of that same flour in my pantry! I’m currently using Bob’s Red Mill brand that I had found in my grocery store. I’m still experimenting. I’m severely allergic to eggs so I won’t be making your blueberry muffin recipe, but I’m thinking about trying it in your Apple Crisp recipe since I’m also allergic to almonds!

  7. Teresa

    Just stumbled onto this website and wanted to make a comment about allergy to eggs. I know the above is an old comment, but this might help others. I am allergic to chicken eggs, but can eat duck eggs with no problems. My ND says the protein is different in each egg, so some (or most?) people may be able to sub duck or quail eggs for chicken eggs. Can’t wait to try the coconut flour recipes!

  8. Thanks Teresa! Great suggestion.

  9. debbie

    HI Elana-great to find your website as I have 3 boys with celiac including 1 with Type 1 diabetes. Do you have a simple bread recipe using coconut flour. I want to start baking bread instead of buying kinickinick or whole foods!

    Thank you so much!!

    Debhie

  10. Hi Debbie, and welcome! Sounds as though you have your hands full over there :-) I don’t have any bread recipes utilizing coconut flour as of yet, however I will keep this idea in mind as I continue to develop recipes. Thanks so much for your comment.

  11. elaine

    Elana and everyone, I saw coconut flour in an Indian grocery store. To those who notice that coconut is high in fat, many people say that coconut oil speeds up your metabolism, there is much to read about that on the ‘net’. I only found it to be true when I ate alot of it, when I made doughnuts in it and sweetened them with fructose. There was no sugar in the mix. I just used self-rising flour and water. To those who can’t eat flour, ignore this, and I apologize.

  12. Theimmortaltroll

    Very excited to try Coconut Flour in recipes. I ordered some today.

    On a side note, to the person having trouble with eggs. I’ve always had severe stomach pain when eating anything with chicken eggs until I started eating only “organic free ranged eggs” cooked well. No more pain. Cooked well seems to change the protein situation. Half cooked Soupy scrambled eggs like they are so prone to do in restaurants almost hospitalizes me.

    • Cathy

      Try asking for real eggs when you eat out and see if that helps. Most eggs served in restaraunts are barely egg at all, instead coming from a powdered mix that has egg as one of the many ingredients. My husband gets sick as well when he trys to eat scrambled eggs at a restaraunt as well- we are not sure which ingredient in the mix makes him sick, or maybe a combo. We’ve learned to ask for real eggs when we do eat out, which is less and less frequently. (we are getting tired of all of the sodium, msg and other gross additives restaraunts use!)

      • Tara

        I know I cannot risk eating scrambled eggs when I eat out because of ingredients mixed in. IHOP mixes in pancake batter to make their eggs fluffy. I do not know the status of other restaurants.

  13. Elisabeth

    I just got back from my first shopping trip to the amish grocery stores. They have coconut flour and all the other ingredients I’ve been seeing in these recipes in bulk bags. I even found a tiny bread loaf pan. Living in a small midwestern town that has little good in the grocery stores (imagine what a rural walmart would offer), I started ordering online. Pretty expensive. But, the amish are very much into natural medicine and cooking and their prices are cheaper. So, if you live anywhere near them, go check out their grocery stores! I can’t wait to try my first GF bread now!

  14. Mase

    Hey Elana, I was just wondering if it was possible to make coconut flour at home by grinding some unsweetened coconut flakes maybe?
    Thanks

  15. Jess

    *~Hi~*

    I would just like to tell all those out there who don’t want to use eggs for one reason or another that you can replace eggs with ground flax seeds. For each egg to be replaced, blend in a blender/food processor 1 tablespoon flax seed with 3 tablespoons water until the mixture is thick and creamy. I haven’t actually tried it that way, but I have heated that ratio in a saucepan until gooey (about 2 minutes on low, stirring constantly) with fantastic results in many recipes. Give it a try! Paz y amor!

  16. Patti

    Hi Elana, I would like to make homemade donuts with coconut flour and deep fried in coconut oil. I can’t find a donut recipe made with coconut flour anywhere on the internet, and I’m afraid to experiment on my own! Have you tried this, or do you know of a good recipe?

  17. Kristin

    Hi Elana,

    I was wondering about this because I love coconut flour. Can I sub it for almond flour quantities in your dessert recipes until you release recipes? I hate trial and error baking….it’s too expensive!!! Thanks!!

  18. Candi McCool Sharpe

    Elana,

    Just want to say your site is amazing. I just pulled a batch of the blueberry muffins out of the oven and they smell and look WONDERFUL!! Question for you: the recipe calls for sifted coconut flour. Does that just make them lighter?

    Looking forward to trying more of your recipes!!

    Candi Sharpe

  19. Marie

    Hi, I was just wondering if this brand is a good quality. I’d like to order the 15# bag as I go thru alot of coconut flour but the reviews on amazon weren’t too great, said it wasn’t near as flavorful as other brands. What do you think?

  20. Marie

    I should have specified, since you mention but tropical traditions and aloha nu. I’m talking about the Aloha Nu, that you link to on amazon. I know TT’s stuff is great, but price a bit higher than I want to pay.

  21. Amanda

    I was also wondering which brand you now receommend – Tropical Traditions or Aloha Nu…Thanks!

  22. kemiim

    I have seen some of the recipes, and think they use way too many eggs. Up to one dozen for one cake! Too much cholesterol, and too costly. Be nice to see some that are less. Or that incorporate flaxseed, or eggless options. Will yours? Thanks.

  23. kemiim – It’s been proven that it’s practically impossible to raise your cholesterol thru food, the cholesterol in eggs doesn’t matter. Eggs are a wonderfully nutritious food, I love coconut flour recipes as everything you make is actually “real” food, not junk food/dessert food. If you still want to reduce the amount of eggs you use a comment further up suggests flax seed, though I don’t actually know if that will work, wouldn’t hurt to try. I also highly recommend watching Fat Head http://www.hulu.com/watch/196879/fat-head for a great explanation about fat and cholesterol, and it’s just a great watch.

  24. Evelyn

    Hi Elana,

    I was wondering whether coconut flour is the same as coconut cream flour? I work in Malaysia and they have coconut cream powder (generally comes in small packets). Would this be the local version of coconut flour? The texture of the powder is very fine, and when you mix it with water you get the coconut cream.

    I get blank looks when I ask about coconut flour…i hope you can help.
    Thanks!

    • Dear Evelyn,

      I have not every encountered the product you refer to as “coconut cream flour,” so sorry I cannot be of help. You may want to post your question in my forums.

      Best Wishes,
      Elana

    • Idianale

      hi. i’m from the philippines and we have both coconut flour and coconut cream powder. they’re quite different. coconut cream powder is made by squeezing the liquid out of the coconut meat (after which the meat or pulp is discarded) and then dehydrating that liquid. coconut flour, on the other hand, is made by finely grinding or milling coconut meat. coco cream powder is basically like powdered milk so i don’t think it can be used instead of coco flour for baking purposes. hope this helped! :)

    • Kong Hing

      Hi Evelyn,

      I had the similar reaction when I ask about coconut flour in stores. I’m a Malaysian and currently, the only place where I can find coconut flour is at Country Farms Organic at Bangsar Village. They are selling for RM11.90 of 300g packs. I’m trying harder to find where else I can get them at a more reasonable price :)

  25. Cheryl Schanher

    Have you ever used Lo Han low calorie sweetener as an alternative to sugar in baking with coconut flour recipes? I know that it can be used for baking and is a more healthy choice than adding sugar or even honey but am unsure what results would be with coconut flour.

    • Ruby

      Regarding Luo han guo (Lakanto), I recently ordered this and tried it in No-Bake Cookies. First of all, it was almost $40 (with shipping) for 800 grams. The cookies were just o’kay. Lakanto has kind of a cool, slippery after taste/feel to it. Nowhere on the label does it say the ratio of the fruit, Luo han guao, to erythritol. So, perhaps it’s the erythritol that causes this (?). I looked all over the net for pure Luo, but was unsuccessful locating any. Also, it did cause a bit of gas. Not as awful as with xylitol, but, still a bit off-putting. Now, I am just using a teaspoon in my coffee, which does not cause me any GI side effects. For the price, I wanted it to really be a winner. I will not order it again. Although, I’d be willing to try pure Luo, if you can recommend a source. I recently started using coconut sugar. It’s not low carb, but it sure is yummy!
      Regarding coconut flour, I am using Azukar Organics and I quite like it.

  26. Melissa

    I found coconut flour at my local Sprouts Farmer’s Market on sale for $1.10 a pound.

  27. Syl

    Found coconut flour at Sprouts.

  28. jackie giordano @ greenpadliving.com

    Love your recipes, Elana. We’ve been cooking with coconut flour for the past 2 years now, and our family absolutely loves it. We live gluten and casein free, and I feel like there is no recipe we can’t duplicate while using coconut flour in place of wheat products. Some of our favorites are pancakes, breaded cutlets, and chocolate muffins just to name a few. Glad to hear you are on the coconut train too!!

  29. Diane

    I have a question. I’ve been looking at coconut flour but I am concerned about one thing. The labels I’m seeing all have fairly high sodium – 56 mg per two tablespoons in Aloha Nu. So, is this not a good idea if you have high blood pressure and are trying to cut sodium?

  30. Audra Hall

    Elana: don’t know if you have Sprouts in your area, but we live in the southwest and our Sprouts carries coconut flour in their bulk department for around $2.49 lb.

  31. Elana, I’m trying to find out if you can use either coconut flour or almond flour to make homemade noodles? They are easy to make with regular wheat flour and eggs, but I was wondering if anyone had ever tried to make homemade noodles using either almond or cocnut flour? If either of them can be used, what modifications must you make to the basic recipe? Thanks! Nick

  32. Kathrynn @ 1kyss.com

    I am new to using coconut flour. I made some cookies last night with coconut flour and rice flour. They taste great… but the problem I’m having with things made with the coconut flour is that they seem to require a lot of water to wash them down and then it feels like it expands and bulks up really big in my stomach because of the high fiber content, making me uncomfortably full after just a small amount. Is there a specific ratio of coconut flour to use to prevent this? Does anyone else have this problem? I have diverticulosis so I can’t have grain pieces, nuts, or seeds and am trying to cut out most of the wheat products. Can you point me in the right direction?

  33. Linda

    Do you have recipe for coconut and or flax/ almond flour noodles?

  34. Iris Biggar

    Hi Elanas, I just baked a batch of blueberry coconut muffins, baked for 18 minutes and rest for 10 minutes before taking out of the muffin tin, they all came out in pieces :( I inserted a toothpick after 18 minutes and it came out clean but I’m wondering if I should be baking them a little longer? or add a small amount of regular flour to the batter? Help!!! and thank you

  35. Christina

    Elana, have you thought about creating recipes with coconut sugar? I have done some research on natural sugars and it sounds like the texture of white sugar and the ratio is the same. I know using Agave is sometimes difficult because of being a liquid. Curious to what you think.

    Thank you for all of your great recipes and hard work. I use the recipes for the natural ingredient qualities for Low GI consumption.

    Take care and God Bless.

  36. I made coconut flour tortillas that were easy to make and turned out nice. I was only able to make two from this recipe and had a nice quesadilla with them. I thin they can work as a flat bread as with some tweeking perhaps a noodle substitute.

    The recipe is here.

    http://www.freecoconutrecipes.com/index.cfm/2010/9/29/coconut-flour-tortillas

  37. Kathy

    Does anyone have a suggestion as to a flour that could be substituted for coconut flour in recipes if you did not have any?

  38. j cohen

    hello everyone – did somebody find the best source for buying online coconut flour? the cheapest i could find is 3.24/pound including shipping but it is not the brand Elana recommends… Thank you!

  39. Vanessa Wishstar @ VanessaWishstar.com

    There’s Organic Coconut Flour available at Natural Grocers/Vitamin Cottage in the refrigerated section.

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