What can I use instead of amaranth flour? The best substitutes for amaranth flour are flour made from quinoa, teff, and millet. Sorghum, chickpea, soy, rice, cassava, and coconut flour are good alternatives but cannot be used as 1:1 replacements.
Amaranth flour is gluten-free and highly nutritious, with a nutty, earthy flavor. Made from an ancient grain-like seed, it is ideal for making flatbreads (tortillas and chapatis), crackers, pasta, and thickening sauces and soups. For baking, use 25% amaranth blended with other flour. These are the nine best substitutes for amaranth flour.
The Best Amaranth Flour Substitutes
The best substitute for amaranth flour is quinoa flour.
Also an ancient grain, quinoa is related to amaranth. The flour derives from toasted quinoa, which gives it a nutty yet grassy flavor.
Quinoa flour has many nutritional benefits, as it contains magnesium, iron, and fiber. It is also high in protein, which means it can function similarly to wheat flour, binding, structuring, and moistening bakes.
You can replace amaranth flour with quinoa flour when making pizza, tortillas, noodles, savory muffins, or quick bread.
Use 25% quinoa flour instead of amaranth flour in a gluten-free flour blend.
Replace amaranth flour with quinoa flour 1:1.
Another excellent substitute for amaranth flour is teff flour.
Although related to amaranth and quinoa, teff originates from Africa. This ancient grain is the staple ingredient in injera, a traditional Ethiopian flatbread.
Teff flour is a nutritional powerhouse containing B and C vitamins, magnesium, iron, calcium, fiber, and protein punch. It is also gluten-free.
Teff flour has a much milder flavor than amaranth flour and takes on a gelatinous consistency when baked.
Replace amaranth flour with teff flour when making pancakes and flatbreads, or as 25% of a gluten-free flour blend, especially for pastry.
Use teff flour as an amaranth flour alternative in equal amounts.
Another replacement for amaranth flour is millet flour.
High in protein, antioxidants, vitamin B, iron, and magnesium, millet is non-allergenic and gluten-free.
Millet flour is finely ground and smooth, absorbing flavors from other ingredients. It is an excellent thickener for stews, soups, and sauces. You can also use millet flour to coat fried chicken or tofu.
When used alone in baked goods, millet flour goes lumpy, which results in crumbly bakes. It is, therefore, best used when combined with other gluten-free flour. Like amaranth flour, it can only make up 25% of a blend.
Use equal quantities of millet flour instead of amaranth flour for sweet and savory dishes.
Millet can aggravate hyperthyroidism, so it should be avoided by anyone who suffers from thyroid issues.
Sorghum flour makes a great alternative to amaranth flour.
This high-protein flour is made from sorghum and contains antioxidants and fiber. It is also naturally gluten-free.
With a smooth, delicate texture, sorghum flour has a milder, sweeter flavor than amaranth flour, making it perfect for pancakes, crepes, cookies, crackers, and muffins.
For these items, use equal amounts of sorghum as amaranth.
Sorghum flour can replace amaranth flour in a gluten-free blend: however, you can use up to 50% sorghum rather than only 25% amaranth.
Another healthy gluten-free alternative to amaranth flour is chickpea flour.
Made from ground garbanzo beans or chickpeas, this flour is vital in Indian cuisine, where it is called gram flour or besan.
Because chickpea flour is high in protein, it is one of the most nutritious types of flours, being high in protein, iron, vitamins, and fiber but low in carbohydrates.
It is an excellent addition to baked goods, as it binds and structures them, as wheat flour would.
With its earthy, nutty flavor, chickpea flour tastes similar to amaranth flour and is ideal as a replacement in savory pancakes, flatbreads, poppadums, and chapatis.
Its coarse texture makes a great filler for meatballs, burger patties, and fritters – it is a vital ingredient of onion bhajis.
Use equal amounts of chickpea flour to replace amaranth flour, but watch the consistency as chickpea flour is highly absorbent – you will likely need to add more liquid to your batter or dough.
When mixing a gluten-free flour blend, use up to 30% chickpea flour.
Use soy flour as a substitute for amaranth flour.
Soy flour is made by grinding dehulled, toasted soya beans, giving it a rich, nutty flavor and enhancing any dish with a protein kick.
Use soy flour in sweet and savory dishes instead of amaranth flour, especially as a thickener. It can replace amaranth flour in a gluten-free blend.
However, soy flour has a different texture and density, so you need to use it in a 1:2 ratio of soy to amaranth when making baked goods.
Rice flour is a convenient gluten-free alternative to amaranth flour.
With its mild flavor and airy texture, rice flour is a common ingredient in Asian cuisine
Two types of rice flour are available, either made from ground white or brown rice.
Brown rice flour is more nutritious as it contains the germ and bran of the rice grain. It is, therefore, richer in protein and fiber than white rice flour, which has more starch and sugar.
Replace amaranth flour with brown rice flour as a thickener in sweet and savory dishes, to coat fried food and tempura, or in pancakes. Use half as much rice flour as amaranth flour, as rice flour is highly absorbent.
Also, rice flour can make a sauce lumpy. First create a smooth paste with a bit of water before adding the rice flour to your dish.
Brown rice flour is an excellent addition to a gluten-free flour mix: because it contains protein, rice flour provides structure and elasticity to baked goods. It can make up 50% of the blend.
Amaranth flour can only make up 25%, as a greater proportion will leave your bake dry, crumbly, and slightly bitter.
A delicious alternative to amaranth flour is coconut flour.
This refined flour is a by-product of coconut milk production and consists of finely ground coconut. It is rich in fiber, protein, and healthy fats.
The coconut flavor is not particularly noticeable, making a soft, mild flour.
Replace amaranth flour with coconut flour in pancakes and banana bread.
Because coconut flour is highly absorbent and less dense than amaranth flour, your bakes will turn out dry and crumbly.
If you replace the amaranth flour with equal amounts of coconut flour, add an extra egg. Otherwise, reduce the amount of coconut flour.
Cassava flour makes an excellent substitute for amaranth flour.
Also called yucca or manioc flour, this flour comes from the ground root of the cassava plant, not a grain or seed. Cassava flour is gluten-free flour, full of fiber and low in calories.
Cassava flour has a subtle flavor and aroma and fine consistency.
Take care not to confuse it with tapioca flour, which comes from the same plant and has a similar appearance – tapioca flour is highly processed and functions like cornstarch, not flour.
Use cassava flour instead of amaranth flour to thicken sauces, stews, and soups or to make tortillas and flatbreads.
However, because cassava flour is starchy, it absorbs more liquid than amaranth flour, so you will need to use less.
Cassava flour cannot be used on its own when baking, so always combine it with other gluten-free flour, making it only 15-20% of the blend.