Gluten-Free Flours & Grains: A Complete Guide to Baking Without Gluten

Gluten-free flours and grains are the foundation of successful gluten-free baking, but knowing which ones to use and why, can feel overwhelming. Unlike wheat flour, each gluten-free flour behaves differently, contributing its own texture, flavor, and structure.

This guide breaks down the most commonly used gluten-free flours, grains, and baking binders, explaining how they work and when to use them. Whether you’re new to gluten-free baking or refining your flour blends, you’ll learn how to bake with confidence and get consistent results.

Rice Flours

Rice is one of the world’s great food staples, forming the foundation of many civilizations across Asia and beyond. In gluten-free baking, rice flour remains one of the most widely used ingredients.

Both white rice flour and brown rice flour can be used interchangeably, cup for cup, in gluten-free all-purpose flour blends. However, brown rice flour absorbs more moisture, so you may need to add a little extra liquid to your recipe.

• Brown rice flour retains the bran and germ, making it higher in fiber and nutrients.

• White rice flour produces baked goods with a finer crumb and cleaner flavor.

Avoid rice flours labeled “glutinous”, this term refers to stickiness, not gluten content, and these flours behave very differently in baking.

For consistent results, use reliable brands. We tested Bob’s Red Mill Stone Ground White Rice Flour (not sweet rice flour), as some Asian-market rice flours vary widely in water absorption.

Tapioca Flour (Tapioca Starch)

Tapioca comes from cassava root, also known as manioc or yuca. Once extracted and ground, it becomes a light starch that plays a crucial role in gluten-free baking.

Tapioca flour is:

• High in starch

• Low in protein

• Naturally gluten-free

It adds elasticity, chew, and lightness to baked goods. Tapioca flour and tapioca starch are the same product, despite the different names on labels—unlike potato starch and potato flour, which are not interchangeable.

Sorghum Flour

Sorghum is a versatile grain related to sugarcane and widely consumed around the world. In flour form, it brings a mild sweetness and nutty flavor that works especially well in whole-grain gluten-free recipes.

It’s naturally rich in nutrients and provides body without overpowering other flavors, making it a popular choice in gluten-free bread and and muffins, such as these Gluten-Free Blueberry Rhubarb Muffins.

Cornmeal and Cornstarch

Cornmeal is made by grinding whole, dehulled corn kernels into a coarse meal. Many commercial cornmeals are degerminated, meaning the germ has been removed to improve shelf life.

• Cornmeal adds crunch, texture, and character to gluten-free breads.

• Cornstarch is a refined starch with no bran or germ. It creates a smooth crumb and acts as a binder in gluten-free doughs.

They are not interchangeable and serve very different purposes in baking.

Oats

Oats and oat flour add hearty flavor and a pleasantly chewy texture to gluten-free baked goods such as this gluten-free oat flour seeded bread, and overnight oat puddings.

While oats are naturally gluten-free, they are often grown or processed near wheat. To avoid cross-contamination, choose certified gluten-free oats, especially if you are highly sensitive or have celiac disease.

Organic Gluten-Free Flours

From a baking perspective, organic gluten-free flours behave the same as conventional ones. I didn’t notice consistent differences in flavor or texture.

Organic flours:

• Are optional, not required

• Typically cost more

• May be harder to find

Use them if organic sourcing matters to you, but they’re not essential for successful gluten-free baking.

Potato Starch

Potato starch plays a small but critical role in gluten-free flour blends. It helps baked goods retain moisture and improves softness.

Potato flour is not the same thing and cannot be substituted—it absorbs far more liquid and behaves very differently.

Millet Flour

Millet may be best known as bird seed in North America, but it’s a major staple grain across Africa, and one of nature’s most balanced foods.

• Ground millet flour works beautifully in gluten-free bread recipes, such as this millet bread.

• Whole millet seeds add texture and visual interest to whole-grain loaves.

Its mild flavor makes it easy to blend with other gluten-free flours.

Teff Flour

Teff is an ancient grain central to Ethiopian cuisine and was largely unknown elsewhere until recent years. Technically a type of millet, teff flour is naturally sweet and rich in iron and calcium.

When paired with caraway seeds, teff produces a flavor remarkably similar to traditional rye bread, perfect for German or Eastern European–style loaves.

Xanthan Gum

Xanthan gum is a naturally derived powdered additive that replaces the elasticity gluten provides in wheat-based doughs.

In gluten-free baking, it:

• Traps gas during fermentation

• Improves chew and structure

• Prevents crumbling

It’s commonly used in gluten-free bread and pizza doughs.

Ground Psyllium Husk

Ground psyllium husk is milled from the outer coating of an edible seed and acts as a powerful natural binder.

Benefits include:

• Excellent structure and elasticity

• Improved moisture retention

• Cleaner ingredient profile

It works well as a substitute for xanthan gum, though amounts must be adjusted depending on the recipe. Psyllium husk powder is widely available in pharmacies, food co-ops, and online. Check out this Gluten-Free Low Allergen Bread Recipe made with psyllium husk.

Guar Gum

While guar gum is sometimes used in gluten-free baking, we’ve found it doesn’t provide enough structure for long-term refrigerated doughs. For recipes that require strong gas retention and elasticity, xanthan gum or psyllium husk perform better.

Commercial Gluten-Free Flour Blends

There are lots of commercial gluten-free flour blends on the market these days, and even more are popping up all the time. That said, my go-to gluten-free flour blend is King Arthur Measure for Measure Gluten-Free Flour. It’s an easy 1:1 all-purpose substitute, and the one I use in most of my recipes.

If a commercial blend doesn’t already contain a binder, you may need to add:

• Up to 1½ teaspoons xanthan gum or psyllium husk per 6 cups of flour

Expect some trial and error, start with small test batches to dial in hydration and structure.

Happy Baking,

Kristina x

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