If you are looking for substitutes for spelt flour, you’ll be happy to know that there are many healthy options beyond the common all-purpose flour.
Spelt flour is an ancient grain that has been around since 9,000 B.C. It has become popular over the last decade due to its high nutritional content and taste.
However, spelt flour is not something commonly found in the neighborhood grocery store, so it might not always be available when you need it.
If you are looking for substitutes for spelt flour to use in your recipes, this article includes some of the best options.
What is spelt flour?
Spelt flour is a type of flour made from spelt grain, an ancient type of wheat native to Europe and the Middle East. It has a slightly sweet, nutty flavor that makes it perfect for bread, cakes, and other baked goods.
This flour contains less gluten than regular whole-wheat flour and the texture is softer. It also provides many health benefits, such as improving blood sugar control and boosting heart health.
Spelt flour is often available in health food stores and some natural food supermarkets. It is also available online at Amazon and other e-commerce retailers.
Substitutes for spelt flour
1. All-purpose flour
All-purpose flour is one of the best substitutes for spelt flour because it will give you the same texture and rise in your baked goods.
The only downside is that all-purpose flour isn’t as healthy as spelt flour. It is not gluten-free and doesn’t have as much fiber or protein.
However, if the nutritional difference is not a deal-breaker for you, this is your best bet for substituting spelt because it will yield similar results.
2. Barley flour
Barley flour is another great substitute for spelt flour because of its high fiber content and nutty taste. It is not as sweet as spelt flour but still adds an excellent flavor that people love when baking bread or pancakes.
You can use barley flour interchangeably with spelt in recipes where you want the same texture but don’t need so much sweetness. Barley flour also works well with other grains and flour to make a healthier loaf of bread.
3. Whole-wheat flour
Whole-wheat flour is another healthy alternative to spelt flour and you can find it in almost any supermarket. It works well in place of spelt flour because it has a similar consistency and can be substituted one-to-one in most recipes.
The only drawback is that the baked goods will have a slightly hearty flavor due to the bran in these flours.
If this doesn’t bother you, use whole wheat flour as a substitute for spelt in dishes and baked goods such as cookies, muffins, and bread.
4. Rye flour
Rye flour is another great substitute for spelt because it contains more dietary fiber than spelt. It is also slightly sweet, which makes it a great addition to some recipes, like cookies or muffins.
Just keep in mind that rye flour has a strong flavor. So if you’re using it as a substitute for spelt flour in baked goods, alter your recipe a bit to account for this different flavor.
5. Einkorn flour
Einkorn flour is a good substitute for spelt flour because they are both heirloom wheat. However, einkorn is denser and has more protein than spelt.
When substituting einkorn for spelt, remember to increase your liquid to make sure your food doesn’t come out too dry.
6. Kamut flour
This type of flour comes from Kamut grain, and people have used it for thousands of years. Kamut flour has a higher protein content than spelt flour, making it an excellent substitute for spelt in baking recipes.
Gluten-free substitutes for spelt flour
7. Quinoa flour
Quinoa flour is a gluten-free flour that comes from ground quinoa seeds. It is very high in protein, and that protein gives it a nutty taste.
Quinoa flour is very dense so you should mix it with other flours to prevent your baked goods from being too heavy.
8. Rice flour
Rice flour is a staple for those on a gluten-free diet. It has no wheat, barley, or rye and is naturally free of gluten. You can buy it in white or brown varieties. Each variety has slightly different tastes and textures.
Rice flour is higher in carbohydrates than many other flours, so you’ll need to add additional binding ingredients if you’re substituting this in place of spelt flour.
9. Buckwheat flour
This gluten-free flour comes from the ground seeds of buckwheat, which is a fruit seed that’s unrelated to wheat. It has a sweet flavor that blends well with other ingredients, and it’s high in dietary fiber (which has several health benefits).
10. Almond flour
Almond flour is an excellent alternative to spelt flour. However, if you or someone in your family has a nut allergy, then this is not a good option for you.
Almond flour is a gluten-free nutty-flavored flour that comes from ground almonds. It’s also low in carbohydrates and contains a high amount of protein (making it excellent for pancakes and other baked goods).
11. Amaranth flour
Amaranth flour is a high-protein, gluten-free flour and a great substitute for spelt flour. The only caveat is that you may have to experiment with the amount of liquid you add to the recipe.
Amaranth flour absorbs more water than spelt, so you may need to increase the amount of water by about 20% (although this depends on your recipe).
12. Coconut flour
Coconut flour is a gluten-free flour that has a ton of health benefits, including playing a role in weight loss and heart health. You can use it as a substitute for spelt in some recipes, but you’ll need to adjust your liquid accordingly.
You may also want to adjust the number of leavening agents or rising agents you use in your recipe and increase the baking time slightly.
13. Oat flour
Oat flour is very similar to spelt flour, so you can substitute it for spelt flour in most recipes. The main difference between the two, however, is the gluten content.
Spelt flour contains gluten, while oat flour is gluten-free. This means that oat flour produces a slightly denser end product than spelt.
Due to this, if you are substituting oat flour for spelt in your recipe, then you may need to make some slight changes.
According to the Whole Grain Council, it is likely that you will need less oat flour than spelt and that you may need to increase your liquid as well.
14. Soy flour
This flour is made from ground soybeans and is high in protein and fiber. Soy flour is naturally gluten-free and works well in bread and other baked goods.
Why does spelt flour need substitutes?
There are many reasons why spelt flour needs substitutes. For example, if someone has celiac disease or is allergic to gluten, they’ll need another type of flour.
Also, spelt flour is not always easy to find at your local grocery store, and can be expensive too.
FAQs
Is spelt flour gluten-free?
No, it is not. Spelt flour is not gluten-free and you should avoid it (and any product made with it) if you have celiac disease or gluten sensitivity.
You should also avoid any gluten-containing flour, as even trace amounts of gluten can cause damage to your intestinal lining and discomfort.
Can you substitute spelt flour for wheat flour?
Yes, you can. Spelt flour is an excellent substitute for regular wheat flour. It has a milder flavor and is less likely to cause allergic reactions than wheat.
How do you store spelt flour?
You can store spelt flour in an airtight container at room temperature for up to six months. Freezing will extend the shelf life by a few more months, but it’s not necessary unless you plan to keep it for a year or more.
To freeze spelt flour, transfer it into a heavy-duty freezer bag, label it, and put it in the freezer.
Can you use oat flour instead of spelt flour?
Oat flour is an excellent substitute for spelt when making cookies, muffins, and other baked goods. However, it does not have the elasticity for yeast-based recipes like pizza dough or focaccia bread.
Conclusion
Some of the best substitutes for spelt flour are all-purpose flour, whole wheat flour, and barley flour. You can also try other options such as einkorn flour, Kamut flour, and rye flour.
For gluten-free baking or cooking, choose gluten-free options such as quinoa flour, rice flour, buckwheat flour, or almond flour instead.
Thanks for reading.
If you found this list of spelt flour substitute useful, you would also love this article on almond flour substitutes.