Guides · Dietary needs
Gluten-free substitution guide
Gluten-free swaps for flours, binders, pasta, bread crumbs, sauces and starches, with the ratio for each and four flour blends to mix at home.
Quick swaps
6 swapsWhen you are mid-recipe and missing one thing
| Out of | Use |
|---|---|
| All-purpose flour | ½ cup rice flour + ¼ cup tapioca starch + ¼ cup potato starch per cup |
| Bread crumbs | 1 cup crushed rice crackers or almond flour per cup |
| Soy sauce | 1 tbsp tamari or coconut aminos per tbsp |
| Pasta | 1 cup rice pasta or zucchini noodles per cup |
| Tortillas | 1 corn tortilla or lettuce wrap per tortilla |
| Gluten | ¼ tsp xanthan gum per cup of gluten-free flour |
Flours
5 swaps| Out of | Use |
|---|---|
| All-purpose flour | UseGluten-free flour blendSame amountRice flour + tapioca starchSame amountAlmond flour + coconut flourSame amountOat flour + arrowrootSame amount |
| Bread flour | UseGluten-free bread flourSame amountRice flour + xanthan gumSame amountSorghum flour + tapioca starchSame amount |
| Cake flour | UseGluten-free cake flourSame amountRice flour + cornstarchSame amountAlmond flour + arrowrootSame amount |
| Whole wheat flour | UseBrown rice flourSame amountSorghum flourSame amountTeff flourSame amountBuckwheat flourSame amount |
| Self-rising flour | UseGluten-free flour + baking powder + saltSame amountRice flour + baking powder + saltSame amount |
Binding agents
5 swaps| Out of | Use |
|---|---|
| Xanthan gum | UseGuar gum1 ½ tsp per 1 tspPsyllium husk powder¼ tsp per cup flourChia seeds + water¼ tsp per cup flourFlax seeds + water¼ tsp per cup flour |
| Guar gum | UseXanthan gumSame amountPsyllium husk powder¼ tsp per cup flourChia gel¼ tsp per cup flourFlax gel¼ tsp per cup flour |
| Psyllium husk | UseXanthan gum1 tsp per cup flourGuar gum1 tsp per cup flourChia seeds1 tsp per cup flourFlax seeds1 tsp per cup flour |
| Chia seeds | UseFlax seedsSame amountXanthan gum1 egg per 1 tbsp + 3 tbsp waterGuar gum1 egg per 1 tbsp + 3 tbsp waterPsyllium husk1 egg per 1 tbsp + 3 tbsp water |
| Flax seeds | UseChia seeds1 egg per 1 tbsp + 3 tbsp waterXanthan gum1 egg per 1 tbsp + 3 tbsp waterGuar gum1 egg per 1 tbsp + 3 tbsp waterPsyllium husk1 egg per 1 tbsp + 3 tbsp water |
Pasta and noodles
4 swaps| Out of | Use |
|---|---|
| Wheat pasta | UseRice pastaSame amountCorn pastaSame amountQuinoa pastaSame amountLentil pastaSame amountZucchini noodlesSame amount |
| Egg noodles | UseRice noodlesSame amountSweet potato noodlesSame amountZucchini noodlesSame amountSpaghetti squashSame amount |
| Ramen noodles | UseRice ramenSame amountShirataki noodlesSame amountZucchini noodlesSame amountSpaghetti squashSame amount |
| Lasagna noodles | UseGluten-free lasagna sheetsSame amountZucchini slicesSame amountEggplant slicesSame amountSweet potato slicesSame amount |
Bread and baked goods
4 swaps| Out of | Use |
|---|---|
| Bread crumbs | UseGluten-free bread crumbsSame amountAlmond flourSame amountCoconut flourSame amountCrushed rice crackersSame amount |
| Panko | UseGluten-free pankoSame amountCrushed rice crackersSame amountAlmond flourSame amountCoconut flourSame amount |
| Crackers | UseRice crackersSame amountCorn crackersSame amountSeed crackersSame amountNut crackersSame amount |
| Tortillas | UseCorn tortillasSame amountRice tortillasSame amountLettuce wrapsSame amountCollard green wrapsSame amount |
Sauces and condiments
4 swaps| Out of | Use |
|---|---|
| Soy sauce | UseTamariSame amountCoconut aminos1 tbsp + 1/8 tsp saltLiquid aminos2 tsp per 1 tbsp |
| Worcestershire sauce | UseGluten-free WorcestershireSame amountCoconut aminos + vinegarSame amountTamari + vinegarSame amount |
| Teriyaki sauce | UseHomemade gluten-free teriyakiSame amountCoconut aminos + honeySame amountTamari + maple syrupSame amount |
| Malt vinegar | UseApple cider vinegarSame amountWhite wine vinegarSame amountRice vinegarSame amountBalsamic vinegarSame amount |
Thickeners and starches
4 swaps| Out of | Use |
|---|---|
| Cornstarch | UseArrowroot powder1 tbsp per 1 tbspTapioca starch1 tbsp per 1 tbspPotato starch1 tbsp per 1 tbspRice flour2 tbsp per 1 tbsp |
| Arrowroot powder | UseCornstarchSame amountTapioca starchSame amountPotato starchSame amountRice flourSame amount |
| Tapioca starch | UseArrowroot powderSame amountCornstarchSame amountPotato starchSame amountRice flourSame amount |
| Potato starch | UseArrowroot powderSame amountTapioca starchSame amountCornstarchSame amountRice flour2 × the amount |
Homemade flour blends
4 blendsWhisk together and store airtight
| Blend | Ingredients | Best for |
|---|---|---|
| Basic blend | 2 cups rice flour, 2/3 cup potato starch, 1/3 cup tapioca starch, 1 tsp xanthan gumAll-purpose baking, cookies, quick breads | All-purpose baking, cookies, quick breads |
| High-protein blend | 1 cup sorghum flour, 1 cup brown rice flour, ½ cup tapioca starch, ½ cup potato starch, 1 tsp xanthan gumBread, pizza crust, hearty baked goods | Bread, pizza crust, hearty baked goods |
| Light blend | 1 cup white rice flour, 1 cup tapioca starch, ½ cup potato starch, ½ tsp xanthan gumCakes, muffins, delicate pastries | Cakes, muffins, delicate pastries |
| Nut-free blend | 2 cups rice flour, 1 cup sorghum flour, 1 cup tapioca starch, 1 tsp xanthan gumAll-purpose, nut-free baking | All-purpose, nut-free baking |
Tips
6 tips- Use a blend rather than a single flour: rice flour alone is gritty, starches alone are gummy, and a blend like the four above behaves most like wheat.
- Add xanthan or guar gum for the stretch gluten gave: ¼ tsp per cup of flour for cookies, ½ tsp for cakes and muffins, 1 tsp for bread.
- Let batters rest for 30 minutes before baking so the flours hydrate; it takes the grit out of rice flour.
- Mixing longer does not toughen a gluten-free batter (there is no gluten to overwork); the gums and the rest set the structure, so mix until smooth.
- Wheat hides in soy sauce, malt vinegar, stock cubes, oats milled beside wheat and most panko: check the label on anything processed.
- Whole-grain gluten-free flours (brown rice, sorghum, teff, almond) go rancid at room temperature; keep them in the fridge or freezer.
Common recipes
6 recipesThe swaps each one usually relies on
| Recipe | Swaps |
|---|---|
| Bread | Rice flour + xanthan gum + psyllium husk |
| Cakes | Almond flour + coconut flour + arrowroot |
| Pasta | Rice pasta, corn pasta or quinoa pasta |
| Pizza | Cauliflower crust or almond flour crust |
| Pancakes | Oat flour + rice flour + tapioca starch |
| Cookies | Almond flour + coconut flour + xanthan gum |
Also on file
One ingredient at a time
Every ingredient has its own card: the swap, the amount, and every option stamped.