Gluten & Wheat Substitutes

Looking for ingredients to substitutegluten for gluten or wheat sensitivities?  Look no further!  Here is a list of alternatives for some of the common foods containing gluten.

Gluten Free Flour Mixes & Tips 

Gluten Free Flours, Grains, Noodles & Seeds :

  • Potato flour and potato starch
  • Rice flour (white and brown rice flour)
  • Tapioca flour (manioc or yucca) and tapioca starch
  • Cornflour (maize), polenta and cornmeal,
  • Quinoa, quinoa flakes and quinoa flour
  • Buckwheat, buckwheat cereal, buckwheat groats, kasha and buckwheat flour
  • Amaranth and amaranth flour
  • Sweet potato and yam flour
  • Coconut flour
  • Sorghum flour
  • Millet and millet flour
  • Teff flour
  • Nut meals and flours (e.g.: hazelnut, almond, chestnut, pecan, cashew, hestnut)
  • Chick pea flour, garbanzo flour, soy (soya) and bean flour
  • Arrowroot flour and arrowroot starch
  • Cornstarch
  • Cassava
  • Soy flour
  • Bean flour
  • Rice noodles
  • Rice paper
  • 100% buckwheat soba noodles
  • Polenta
  • Flaxseed
  • Chia seed

* Spelt and kamut flour is not gluten free, but is wheat free, so if only sensitive to wheat and not gluten, this is ok.

Gluten Free Baking Powder:

  • 2 parts cream of tartar + 1 part bicarbonate of soda

NB: It’s best to dissolve the bicarb soda mixture in liquid ingredients of a recipe (e.g.: milk) to soften it’s bitterness/aftertaste.

Thickeners (instead of wheat flour):

  • Cornflour
  • Arrowroot flour
  • Tapioca flour
  • Ground flaxseeds
  • Ground chia seeds
  • Almond meal
  • Gluten free plain (all purpose) flour mix (homemade or store bought)

Bread, Breadcrumbs & Wraps:

  • Homemade or store-bought breads made with gluten free flours
  • Corn or rice gluten free wraps
  • Ricecrumbs (or make your own breadcrumbs in a food processor from gluten free bread)
  • Cornflour or gluten free flour mix instead of batter makes a crispy coating

Wheat Crackers & Biscuits:

  • Rice cakes
  • Corn thins
  • Raw vegetable crackers

Gluten Free Icing Sugar:

  • Using a food processor, blend normal cane sugar (e.g.: raw sugar) until a fine powder.

Soy Sauce Substitute:

  • Tamari
  • Coconut Amino Sauce

I’ve made the fact sheets pretty as well as informative! So if you don’t already have a PDF reader installed, please click on the ‘get Adobe reader icon’ below so you can download and print.