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Gluten-free, vegan and allergen-friendly baking ingredients and flour guide.

Flour Guide for Gluten-Free Vegan Baking

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  • Author: Chantal | Fresh is Real
  • Prep Time: 10 minutes
  • Cook Time: None
  • Total Time: 10 minutes
  • Yield: 3-4 cup blend
  • Category: Flour Guide
  • Method: Mix Ingredients
  • Cuisine: Gluten-Free, Allergen-Friendly, Vegan, Plant-Based
  • Diet: Gluten Free


Mixing a combination of ingredients from the printable flour guide with different characteristics works best. 


Here’s part of the list that I’ve put together. Get a copy of the flour guide for the complete list. The guide will include which ingredients are gluten-free, grain-free and allergen-friendly.

Light Flours

  • Brown Rice Flour
  • Sorghum Flour
  • Light Buckwheat Flour
  • Oat Flour
  • White Rice Flour
  • Sweet White Rice Flour
  • Millet Flour

Protein/Fibre Flours

  • Sunflower Seed Flour
  • Pumpkin Seed Flour
  • Tiger Nut Flour
  • Almond Meal/Flour
  • Hemp Seed Flour
  • Sweet Potato Flour
  • Potato Flour


  • Arrowroot Starch
  • Tapioca Flour
  • Potato Starch
  • Cornstarch
  • Cassava Flour


  • Chia Seeds (White or Black)
  • Psyllium Husk (Whole or Powder)
  • Flax Seeds (or Flaxseed Meal)
  • Aquafaba (Chickpea or Bean Brine)
  • Agar-Agar (Sea Vegetable Gelatin)


Try combining at least 2 cups from the Light Flours (50%), about 1/2 to 3/4 cup from the Protein/Fibre Flours (20%), 1/2 to 1 cup from the Starches (25%) and about 2 to 4 tablespoons from the Binders (5%) for a 3 to 4 cup flour mix. Find more tips on how to create the most perfect blend in the printable flour guide.

The information in the flour guide won’t exactly tell you which ingredient to substitute with another, but it will give you an excellent idea of what else you can consider and try. Again, your choice will depend on the recipe you are baking and your specific dietary restrictions.


Remember that depending on where you live in the world, some grains, seeds and nuts might differ in colour, texture and flavour. Buckwheat flour is a great example. In many of Fresh is Real’s recipes, using buckwheat flour that is fine, light in colour and texture creates great results in baked goods. Not everyone loves the stronger flavour of a darker buckwheat flour. If you mill grains, seeds and nuts yourself it will produce the freshest flours for your recipes.