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The Best Ultimate Guide All About Coconut Flour

If you have been following the low carbohydrate and Keto communities, Coconut flour has become one of the most valued and highly prized ingredients. It is incredibly healthy and versatile as well as gluten-free. That being said, there are some tricks to baking with this unique flour that might make it seem not easy at first.
Coconut flour bag with finished coconut flour muffins and cup of coconut flour

All About Coconut Flour Baking Our Chef’s Best Tips and Techniques

Let us help you take away some of the mystique and increase your confidence with our chef’s best tips and techniques. We’ll also share some of the health benefits so you can make the best decisions for yourself and your family. We’ve included 3 simple recipes in this guide to get you started too!

What is in Coconut Flour?

Coconut flour is just coconut. First, organically grown coconuts are harvested. Next, coconut flour is made from white coconut meat. Next, it is dehydrated over low temperatures until it is completely dry. The dehydration process helps preserve its nutritional properties. Once the coconut meat is dry, it is ground and sifted into fine coconut flour.

Is Coconut Flour Healthy?

Coconut flour is naturally gluten-free and an alternative to grain-based flour. It is considered Paleo-friendly and vegan. It is high in fiber and good for digestion (gut health). It is not nut-free since it is made from coconut, so be aware of that when baking with it. Because it has a very minimal effect on blood sugar levels, it is considered safe for diabetic baking as long it is used in conjunction with diabetic-safe sweeteners.

Is it low carb? Yes!

  • How many carbs are in coconut flour? A ¼ cup of coconut flour has only eight net carbs. It’s dry flour, and ¼ cup of flour absorbs a lot! You’ll be amazed how little you need in recipes.
  • Is it okay for Ketogenic Diets? Yes! It’s one of the best flours around for keto baking, and it works for both sweet and savory recipes. Carefully track your macros. Even a coconut flour-based snack won’t kick you out of ketosis!

Here are some fun facts about coconut flour nutrition.

Every 25 grams contains:

  •  12.5% DV for iron
  •  5% DV for carbohydrates
  • 44% DV for dietary fiber
  • 4.5 grams of protein
  • 107 calories

coconut flour muffins in cups on a tray

Coconut Flour Baking Tips

Unlike many other flours, coconut flour is not very forgiving for swapping out in recipes. It is not a simple one-for-one swap. Don’t feel overwhelmed. Substituting ingredients in a coconut flour recipe will often change its consistency, so be careful if you’re considering swapping ingredients out to suit your preferences when using specialty ingredients. If a recipe was created to be used for coconut flour, you can be sure it will work.

Coconut flour is ultra-absorbent

Often referred to as a “thirsty” flour, it will absorb more liquid than most bakers initially anticipate. You can use this to your advantage for delicious results.

Can Coconut Flour be substituted for all-purpose flour?

  • Yes, and no. Not in equal amounts for some recipes. Some recipes won’t work with coconut flour (like regular sandwich bread) without added gluten or egg for structure. Because coconut flour is so “thirsty,” you need to use more liquid with it or reduce the amount of flour called for in a recipe. It’s an extremely dry ingredient, and this needs to be accounted for when you are adapting a recipe using white or whole wheat flour and substituting coconut flour in its place.
  •  Use a 1:4 ratio when substituting coconut flour with all-purpose flour. This means that for every 1 cup of regular flour, you only use ¼ cup of coconut flour. Following this ratio will help make your low-carb baked goods come out the way you hope.

Store it right for the best baking flavor and performance

  •  Always keep your coconut flour in an airtight container and away from direct sunlight. This will help with keeping the flour quality excellent and the texture loose. Clumping and molding can occur if moisture sets in due to its ability to absorb moisture so well. While you don’t have to keep it refrigerated, it is recommended.
  • Its shelf life can be anywhere between 12 to 18 months post-production. Good coconut flour gives off a pleasantly sweet and somewhat nutty aroma (so lovely!). You’ll know it’s gone bad if it smells sour, musty, or rubbery.

Texture in baked goods

  • Sift coconut flour thoroughly before baking to remove lumps, especially when making quick bread or cakes.
  •  Smoother coconut flour textures occur with the extra refined coconut flours.
  • Whisk your egg white and yolk separately. This will add lightness to finished cakes.
  • Structure issues. Coconut flour absorbing moisture is a problem if the structure isn’t there. Many baked goods can become very gummy quickly! Because coconut flour is gluten-free, it doesn’t have an excellent cake-like structure when baked like white flour does; an egg is not only a suitable binder but also gives a sound protein structure in baked goods made with coconut flour. Add one egg for every ¼ cup of coconut flour for better moisture and structure in your final product.
  • Use a blend of low-carb flours. A favorite is using almond flour with our coconut flour for a more authentic final texture and less noticeable coconut flavor.

Does coconut flour taste like coconut?

Yes, but it’s subtle. Again, if you don’t like it, mixing it with other flavors like extracts or chocolate will decrease that flavor. Or, again, add almond flour to the recipe.

Coconut Flour Recipe

Coconut flour muffins stacked together with caramel sauce.

Coconut Pecan Muffins

Bake Time: 27-30 minutes
Ingredients

1/2 cups Panhandle Milling Coconut Flour, sifted
1 ½ tsp. baking powder
6 large eggs
¼ cup softened butter
¼ cup milk
½ cup sugar or keto sugar replacement
1 tsp. vanilla
½ cup shredded coconut
1 cup chopped toasted pecans
1/4 cup caramel sauce (optional)

Directions:

  • Preheat the oven to 350°F. Line 8 muffin cups with muffin liners and set them aside.
  • In a mixing bowl, combine coconut flour with baking powder. Set aside. In a separate bowl,
    whisk together eggs, butter, milk, sugar, and vanilla. Add 3/4 cup of the toasted pecans.
  • Distribute the batter among the muffin liners. Sprinkle with shredded coconut and
    remaining pecans.
  • Bake for 27-30 minutes until internal temperature of 180°F. Cool 10 minutes. Drizzle with
    caramel sauce if desired.

Coconut flour pancakes on a plate with a fork and syrup

Coconut Flour Banana Pancakes

Bake Time: 2-3 minutes
Ingredients

1 large banana
2 Tbsp. Panhandle Milling Coconut Flour
1 large egg
1/4 tsp. baking powder

Directions:

  • In a high-speed blender, blend the banana, egg, coconut flour, and baking powder until
    super smooth.
  • Spoon one pancake at a time onto a non-stick pan on medium heat and let the pancakes
    cook for 2-3 minutes. Flip. Cook for 2 minutes more. Repeat process. Serve immediately.

coconut flour biscuits broken open to show the light texture

Cheddar Garlic Biscuits

Bake Time: 27-30 minutes
Ingredients

2/3 cup Panhandle Milling Coconut Flour
2 tsp. baking powder
1/2 cup melted butter
8 large eggs
2 tsp. minced fresh garlic
1/2 cup shredded sharp cheddar cheese

Directions:

  • Preheat oven to 375°F. Line a large baking sheet with parchment paper.
    In a small bowl, combine the coconut flour and baking powder. In a separate bowl, whisk
    together the eggs, butter, and garlic. Fold in the cheese. Allow the dough to sit for 5 minutes for
    the batter to thicken.
  • Spoon out 12 portions of dough and place them onto the lined sheets. Press down on each
    one to form a thick disk.
  • Bake the biscuits for 27-30 minutes, until golden. Serve immediately.