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Why & how to use coconut flour

Posted May 23 2013 10:08pm
Home Gluten Free Why & how to use coconut flour

8 comments May 21/13 Gluten Free, Healthy Eating, Recipes, Vegetarian, Whole Foods

If you read my weekend recap yesterday, you probably noticed that I bought coconut flour at Whole Foods on Sunday.

There seemed to be a lot of interest in how I plan to use it, so I figured that I’d just do a post about it!


Why & how to use coconut flour


Coconut flour is made from the meat of coconuts.  It is naturally gluten free, high in fiber, and rich in protein. In addition, coconut flour helps to burn fat, aids digestion, and helps to balance blood sugar levels.

Just two tablespoons contain about 60 calories, 5 grams of fiber, and 2 grams of protein.


So, what exactly can you do with it?

    Add it to smoothies for extra protein and fiber Use it in place of flour to coat poultry, tofu, and vegetables (as I’ve done below) Add it to thicken sauces and gravy Bake with it to make scones, muffins, cookies, brownies, etc. Make pancakes with it (This recipe looks amazing!)


Since it is very absorbent, it is best to use 1/4 cup of coconut flour to 1 cup of regular flour when baking.   Go here for a great detailed explanation of what measurements to use.

Zucchini sticks with coconut flour from The Grass Skirt

Last night, I sliced up some zucchini, tossed it in a bit of coconut oil, coated it with a heaping tablespoon of coconut flour, and seasoned it with a little paprika and ground pepper.  Then I baked the zucchini at 425 degrees for about 25 minutes.

The zucchini sticks smelled incredible while baking and were absolutely delicious. I’d be embarrassed to tell you how quickly I ate them.

Speaking of taste, I’d say that the coconut flavor is very light.  There’s maybe a tiny bit of sweetness to the flour, but the flavor is nothing like coconut flakes or even coconut oil, if you’re wondering.

As I said, I bought my coconut flour at Whole Foods, but I’m sure that other health food stores carry it alongside other types of flour.  You can also order it online from places like Vitacost and Amazon.

(I’m an affiliate for both.)

Well, I’ve raved about coconut oil, coconut butter, coconut water, coconut milk, and now coconut flour.

I guess you could say that I have a thing for coconut!


Have you ever used coconut flour?  If so, what did you make with it?

Enjoy the day!


(Linking up for Tasty Tuesdays!)

  1. This sounds nice & healthy! Thanks for sharing!

  2. I was wishing that you’d do a post on this! = ) Thanks for the info girly, I am going to have to now add this to my grocery list!

  3. That’s a great use for coconut flour! I only ever use it in baking. I have a bunch in the freezer, so I’ll be trying this soon.

  4. Interesting! I’ve never heard of coconut flour before! I’ll have to try it out! I found your blog from the hop and just started following your instagram!


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