Substitutes for grains & starches
170 cards, each listed with its best swap. Open one for the amount and every option, stamped.
In this drawer
170 cardsA
- All purpose flourbest swap: Bread flour
- Almond flourbest swap: Coconut flour
- Amaranthbest swap: Teff
- Amaranth flourbest swap: Sorghum flour
- Ambashabest swap: Homemade ambasha
- Arboriobest swap: Carnaroli rice
- Arborio ricebest swap: Carnaroli rice
- Arrowrootbest swap: Cornstarch
- Arrowroot flourbest swap: Cornstarch
- Atta flourbest swap: White whole wheat flour
- Attiekebest swap: Instant or pre-steamed attieke (dried packets)
B
- Bagelsbest swap: Pretzel roll or pretzel bun
- Baldo ricebest swap: Arborio rice (rinsed and soaked)
- Bao bunsbest swap: Soft dinner rolls or sweet slider rolls, steamed
- Barbari breadbest swap: Ciabatta
- Barleybest swap: Farro
- Barley flourbest swap: Whole wheat flour
- Basmati ricebest swap: Jasmine rice
- Besan flourbest swap: Chickpea flour
- Bisquickbest swap: Homemade biscuit mix
- Black ricebest swap: Bhutanese red rice or Camargue red rice
- Bomba ricebest swap: Arborio rice
- Breadbest swap: Lettuce wraps
- Bread crumbsbest swap: Panko
- Bread flourbest swap: All-purpose flour + vital wheat gluten
- Brik pastrybest swap: Spring roll wrappers (wheat)
- Broken ricebest swap: Jasmine rice, pulsed to break the grains
- Brown ricebest swap: White rice
- Brown rice flourbest swap: White rice flour
- Buckwheat flourbest swap: Oat flour
- Bulgar wheatbest swap: Quinoa
- Bulgurbest swap: Quinoa
C
- Calasparra ricebest swap: Bomba rice
- Calrose ricebest swap: Any medium-grain white rice
- Cancha corn (maiz chulpe)best swap: Corn nuts (toasted corn snack)
- Carnaroli ricebest swap: Arborio rice
- Carolina ricebest swap: Jasmine rice
- Carrageenanbest swap: Agar agar
- Challahbest swap: Brioche
- Corn flakesbest swap: Breadcrumbs
- Corn tortillasbest swap: Flour tortillas
- Cornmealbest swap: Polenta
- Couscousbest swap: Fine bulgur
- Cracked wheatbest swap: Coarse bulgur (grade 3 or 4)
- Crackersbest swap: Breadcrumbs
- Crispbreadbest swap: Rye crackers (Ryvita, Finn Crisp, rye crisp)
- Cuban breadbest swap: French bread
D
E
F
- Farinabest swap: Fine semolina
- Farofabest swap: Panko or coarse dry breadcrumbs
- Farrobest swap: Barley
- Farro flourbest swap: Spelt flour
- Fermented corn dough (kenkey / banku dough)best swap: Store-bought fermented corn dough (frozen or vacuum-packed)
- Flour tortillasbest swap: Homemade flour tortillas
- Foniobest swap: Couscous
- Freekehbest swap: Bulgur
- French breadbest swap: Baguette
- Fufu flourbest swap: Instant pounded yam flour (poundo yam)
G
- Garibest swap: Cassava flour (lafun or akpu flour)
- Gingersnap cookie crumbsbest swap: Graham cracker crumbs
- Glutinous ricebest swap: Rice labelled mochigome, malagkit, sweet rice or gao nep
- Graham crackersbest swap: Digestive biscuits
- Graham flourbest swap: Whole wheat flour
- Gram flourbest swap: Chickpea flour
- Granolabest swap: Rolled oats, toasted in a skillet
- Green banana flourbest swap: Cassava flour
- Gritsbest swap: Coarse polenta or coarse-ground cornmeal
H
I
J
K
- Kaiser rollbest swap: Hard roll, Vienna roll or bolillo
- Kamutbest swap: Wheat berries
- Kamut flourbest swap: Spelt flour
- Kaniwabest swap: Quinoa, ideally red or black
- Kashabest swap: Raw buckwheat groats, toasted yourself
- Kishkbest swap: Tarhana (Turkish or Greek fermented soup powder)
- Kochobest swap: Griddled cassava flatbread with yogurt
- Korean rice cakes (tteok)best swap: Potato gnocchi
- Koshihikari ricebest swap: Calrose rice
L
M
- M'hamsabest swap: Pearl couscous (Israeli couscous or ptitim)
- Maftoulbest swap: Pearl couscous (Israeli couscous, ptitim), toasted first
- Maidabest swap: All-purpose flour
- Masabest swap: Cornmeal
- Masa flourbest swap: Cornmeal
- Masa harinabest swap: Cornmeal + lime
- Masarepabest swap: Instant polenta or instant grits
- Matzobest swap: Water crackers, cream crackers or unsalted saltines
- Matzo ball mixbest swap: Matzo meal plus your own seasoning
- Matzo farfelbest swap: Matzo broken up by hand
- Medium-grain ricebest swap: Arborio rice
- Milletbest swap: Quinoa
- Millet flourbest swap: Oat flour
- Moghrabiehbest swap: Pearl couscous (Israeli couscous, ptitim)
- Mueslibest swap: Homemade muesli from rolled oats, dried fruit and nuts
O
P
- Parboiled ricebest swap: Basmati rice
- Pastabest swap: Rice
- Paximadi (barley rusks)best swap: Friselle (Italian twice-baked bread rings)
- Pearl couscousbest swap: Regular couscous
- Pinipigbest swap: Crisped rice cereal (Rice Krispies)
- Pita breadbest swap: Naan
- Pizza doughbest swap: Naan bread
- Pohabest swap: Quick-cooking rolled oats
- Polentabest swap: Coarse yellow cornmeal
- Potato flakesbest swap: Fresh mashed potatoes
- Potato flourbest swap: Potato starch
- Potato starchbest swap: Cornstarch
- Pounded yam flourbest swap: Fresh white yam (puna yam), boiled and pounded
- Pumpernickel breadbest swap: Dark rye bread
- Pumpernickel flourbest swap: Whole rye flour or dark rye flour
- Purple corn (maiz morado)best swap: Purple corn powder or purple corn extract
Q
R
S
- Sagobest swap: Small tapioca pearls (seed tapioca)
- Sago flourbest swap: Tapioca flour or tapioca starch
- Sangak breadbest swap: Whole-wheat pita, split open and blistered
- Semolina flourbest swap: All-purpose flour
- Shirataki ricebest swap: Cauliflower rice
- Short-grain white ricebest swap: Sushi rice or Japanese short-grain rice
- Sorghum flourbest swap: Millet flour
- Sorghum grainbest swap: Wheat berries or kamut
- Soy flourbest swap: Chickpea flour
- Spelt berriesbest swap: Farro (whole or semi-pearled)
- Spelt flourbest swap: Whole wheat flour
- Sushi ricebest swap: Arborio rice
- Sweet potato starchbest swap: Potato starch
T
- Taftoon breadbest swap: Pocketless pita or Greek-style pita
- Tapioca pearlsbest swap: Sago pearls
- Tapioca starchbest swap: Cornstarch
- Teffbest swap: Amaranth
- Teff flourbest swap: Quinoa flour
- Toasted rice powderbest swap: Make it from raw sticky rice
- Trahanabest swap: Pearl couscous or fregola sarda, plus yogurt
- Triticalebest swap: Wheat berries plus a little rye
U
V
W
- Warqa pastrybest swap: Phyllo (filo) pastry
- Wheat berriesbest swap: Farro
- Wheat branbest swap: Oat bran
- Wheat flourbest swap: All-purpose flour
- Wheat germbest swap: Oat bran
- Wheat starchbest swap: Tapioca starch
- White hominybest swap: Corn kernels
- Whole wheat flourbest swap: All-purpose flour
- Wild ricebest swap: Brown rice
X
Y