Buckwheat is a common gluten-free grain that you may find in some gluten-free recipes. If you can’t find it, then you may be looking for a substitute for buckwheat flour.

Substitute for Buckwheat Flour

Buckwheat flour, also known as common buckwheat, is grain-like seeds or cover-crop cultivated pant. The name coined as “buckwheat” is used for various species of domesticated plants raised in Asia. Despite wheat being in the name, it is a naturally gluten-free grain.

This plant’s seeds, owing to its formation of complex carbs, is used in cooking the same way cereals are, so this plant is referred to as a pseudo-cereal.

Recipes that use buckwheat usually have leavening or binding agents used in the batters or doughs, to adjust for the denser flour. So, the usage of other heavy flours will have very similar outcomes to buckwheat, making them the best choice. 

What Does Buckwheat Taste Like?

The first thing to consider when finding an ingredient replacement is the taste. This is because the replacement of any ingredient in a recipe will change its flavor. That is pretty much true, but keep in mind it might not be an issue depending on the individual.

So, what does buckwheat flavor like? Its seeds are grassy so that it will be quite earthy, a bit nutty, and will have a very slight sour or bitter taste undertone. Perhaps, it may remind you of brown rice, the flavor of which is noticeable.

If you substitute buckwheat with any other flour, you may need to tone down the other flavors in the recipe, because it is the probability that they may be dialed up to be dominated over the buckwheat.

When using gluten-free substitutes for buckwheat flour from the list mentioned below, the flavor may still be sharp, but not as much buckwheat. Out of all the choices, quinoa is the most likely to be similar in terms of earthiness. 

Buckwheat Flour Substitute

So if you’ve found yourself with the perfect recipe, but you are out of buckwheat? That is ok! I am here to let you know about some valuable alternatives that can quickly replace buckwheat flour. A few may work better than others, so it depends on what you are cooking. 

If you think fiber intake is crucial to diet, keep in mind that buckwheat is many times richer in fiber than most other flour options. So, when finding its alternative, if this is important to you, try to find another flour high in fiber

Most substitutes won’t replicate both the flavor and behavior of buckwheat. However,  But the flavors of these substitutes are very different from any of the substitutes we discussed above. 

These alternatives are all free from gluten. The choice is with you to opt for what suits you the best. 

My top six substitutes for buckwheat flour are oat, quinoa, sorghum, brown rice, chickpea, and gluten-free all-purpose flour, to get a parallel consistency. 

You can use all the below-mentioned substitutes in a one-to-one or equal ratio, and their results in the recipe should be just like buckwheat flour. Read on so we can discuss each alternative in detail.

Oat Flour

Oat flour is usually gluten-free flour, but it can be contaminated with gluten if you are not careful with which brand you buy. Try to look at its packaging while purchasing, which can reveal either it is gluten-free or not. This flour has a much more mild flavor than buckwheat, and is unique in giving the end result a softer, spongier, and more moist texture. 

Sorghum Flour

Sorghum flour can also substitute buckwheat flour in recipes like cookies, cakes, muffins, loaves of bread, etc. Due to its moderate taste and even texture, it can be a great choice. One thing you should keep in mind is the addition of specific binders while using it, such as starches.

This flour is rich in vitamins such as vitamin B and minerals like potassium, magnesium, iron, zinc, and phosphorus. Also, it is a great source of fiber and protein. Indeed, you can use it as a gluten-free alternative to many other flours as well.

Quinoa Flour

Ground quinoa is a little bit better as a substitute than chickpea flour in flavor. However, it works very well at taking up moisture. Therefore, the cookies, pancakes, or whatever recipe you are making may become somewhat crispier than usual. For this reason, be aware of this when mixing the batter or dough, and when cooking it. 

Chickpea Flour

This flour is made from very finely ground chickpeas is such an effective alternative to buckwheat flour. Chickpea will undoubtedly give your recipes a fundamentally different flavor, but in my opinion this is much like buckwheat.

Keep in mind that chickpea flour is sometimes gives a more creamy result than buckwheat flour. This may cause a bit denser result in the recipes. Still, it is rich in nutrients and serves as a great alternative for many other flours. This is because it has a low level of carbs and calories but a high level of fibers and proteins. 

Brown Rice Flour

This flour is grounded from quality whole grain brown rice, and has a mild nutty taste, much like cooked rice. It is widely used for thickening purposes in gluten-free gravies and sauces. Furthermore, gluten-free recipes such as muffins, brown rice pancakes, etc., are also very commonly made with brown rice flour. Brown rice flour is denser, so it is also commonly used in making gluten-free breads.

Nutritionally, it is beneficial for health, especially for the heart. It is rich in dietary fibers, and has high magnesium levels, which can reduce risk of stroke and other heart diseases.

Gluten-Free All-Purpose Flour 

The flour is a mix of many flours, including garbanzo, potato starch, sorghum flour (whole grain), and tapioca flour. Primarily, the refined composition of this flour makes it ideal for multiple gluten-free recipes. These recipes essentially include pasta and pizza dough, pie crust, and much more. In addition, it gives a softer and spongy texture to muffins, bread, cakes, and various other bakery items. To replace gluten, you need to use thickening agents like guar gum or xanthan gum while baking.  

Conclusion to Finding A Substitute for Buckwheat

Finally, we can conclude that the list of substitutes mentioned above are the best potential alternatives for buckwheat flour. The presence of healthy nutrients, especially fibers and proteins, makes these flours at least somewhat nutritionally comparable to buckwheat as well. You can also use other gluten-free flours like pea flour, soy flour, millet flour, almond flour, etc., but the result won’t be as similar.

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