Spelt Flour Substitutes

Spelt flour has been gaining popularity in recent years as an alternative to traditional wheat flour, thanks to its unique nutritional profile and versatility in cooking and baking. This ancient grain offers several health benefits, including a higher protein and mineral content than common wheat, which many people find appealing. However, there is a growing interest in finding substitutes for spelt flour, as it is not suitable for everyone, particularly those with gluten sensitivities or allergies.

There are various alternative flours that can be used in place of spelt flour to cater to an array of dietary needs and preferences. This article will explore numerous substitutes for spelt flour, discuss their nutritional profiles, and guide you in making the most appropriate choice for your cooking and baking needs. Whether you are seeking a gluten-free option or simply want to experiment with new ingredients, you’ll find helpful information and solutions here.

Key Takeaways

  • Spelt flour is a nutritious and versatile alternative to traditional wheat flour
  • There are numerous substitutes available for different dietary needs and preferences
  • Understanding the characteristics of each substitute can help ensure successful cooking and baking results

What Is Spelt Flour?

Spelt flour is an ancient grain that has been used for centuries in various cultures. It is derived from the spelt plant, a type of wheat, and has a higher protein content compared to modern wheat varieties. Known for its nutty flavor, spelt flour has recently gained popularity as an alternative to traditional wheat flour.

When you choose to use spelt flour in your recipes, you’ll experience certain benefits. For one, spelt flour is easier to digest than regular wheat flour due to its unique characteristics. It also adds a pleasant, whole-grain texture to baked goods, imparting a level of sturdiness to your creations.

As a distinct ancient grain, spelt flour contains essential nutrients, including vitamins, minerals, and fiber. Its higher protein content not only contributes to an improved baking experience, but it also offers enhanced nutritional benefits for those who seek a wholesome alternative to standard flour varieties.

In summary, spelt flour is a versatile and healthful option that can be incorporated into various baked goods, bringing its distinctive nutty flavor and valuable nutritional content to your kitchen creations.

The Nutritional Profile of Spelt Flour

Spelt flour contains a good amount of protein, making it a valuable option for vegetarians and vegans as a source of plant-based protein. The protein content in spelt flour is approximately 15 grams per 100 grams which can contribute towards meeting your daily protein requirements.

In addition to being a source of protein, spelt flour is also rich in fiber. The fiber content in spelt flour is around 10.7 grams per 100 grams. Consuming fiber-rich foods like spelt flour can promote healthy digestion and contribute to a feeling of fullness, which may help with weight management.

Spelt flour contains several essential vitamins and minerals that contribute to a balanced diet. It is a source of B-complex vitamins, particularly vitamin B3 (niacin) and B6 (pyridoxine). These vitamins play essential roles in healthy metabolism and energy production.

As for minerals, spelt flour provides various essential minerals such as iron, zinc, and selenium. It contains about 3.96 mg of iron per 100 grams, which can help boost your red blood cell production and prevent anemia. Zinc, present at 2.02 mg per 100 grams, is essential for immunity and wound healing. Selenium, found at about 34.4 mcg per 100 grams, is an antioxidant that helps protect your body from oxidative stress and supports immune health.

In addition to the above-mentioned nutrients, spelt flour also contains antioxidants. Antioxidants are substances that help protect your body’s cells from damage caused by free radicals. Including spelt flour in your diet can contribute to maintaining good cellular health and reducing the risk of developing certain diseases.

To sum up, incorporating spelt flour into your diet can provide you with significant nutritional benefits, due to its protein, fiber, vitamins, minerals, and antioxidant content. It is a versatile ingredient that can be used in numerous recipes as a nutritious and fulfilling alternative to other flours.

Comparison Between Spelt Flour and Other Flours

When considering spelt flour substitutes, it’s important to understand the differences between various types of flours. This will help you make informed decisions in your baking and cooking endeavors.

Wheat Flour is the most common type of flour used in baking, and it’s often interchangeable with white spelt flour. The main difference is that wheat flour generally has a lower protein and fiber content than spelt flour, resulting in a lighter, more delicate texture in baked goods.

Whole Wheat Flour is another popular option. It’s made from the entire wheat kernel, giving it a higher fiber and nutrient content than all-purpose or white spelt flour. However, whole wheat flour can make baked goods denser, so you might want to mix it with another flour to achieve the desired texture.

All-Purpose Flour is a versatile option that works well in most recipes. It has a similar protein content to white spelt flour, but it lacks some of the nutritional benefits of whole grain flours. All-purpose flour can be a go-to substitute when white spelt flour is unavailable.

White Spelt Flour, also known as refined spelt flour, has a similar taste and texture to all-purpose flour. It’s a good option if you want the nutritional benefits of spelt without the stronger, nuttier flavor of whole grain spelt flour.

Einkorn Flour is an ancient grain with a distinct, slightly sweet flavor. It has a lower gluten content than spelt, making it easier to digest for some people. However, this also means that einkorn flour may not produce the desired structure in some baked goods, so it’s best to combine it with other flours when substituting for spelt.

Kamut Flour, another ancient grain, is similar to spelt in terms of protein content and flavor profile. It’s higher in nutrients like selenium and zinc, but it also has a higher gluten content. This makes kamut flour a suitable spelt substitute, especially for recipes that require a strong gluten network, like bread.

Barley Flour is a low-gluten flour with a mild, slightly sweet flavor. Because of its low gluten content, barley flour works best when mixed with other flours that have a higher gluten content. If you’re looking to replace spelt flour in a recipe, consider using a blend of barley and wheat or white spelt flour.

In summary, there are a variety of flours that can be used as substitutes for spelt flour, each with their own benefits and potential drawbacks. Keep in mind the desired texture, flavor, and nutritional content of your recipe when choosing the best flour substitute for your needs.

Characteristics of Spelt Flour in Baking

When using spelt flour in your baking, you’ll find it works well for a variety of baked goods like cookies, breads, muffins, cakes, and pastries. Spelt flour is known for its unique dough-forming properties and tends to have a soft, slightly elastic texture when used in recipes.

In comparison to common wheat flour, spelt flour generally has a more absorbent quality. This means that when working with spelt, you may need to adjust the amount of liquid in your recipe. Start by adding small increments of additional liquid to achieve the desired consistency, as it can vary depending on the type of baked good you’re preparing.

For cookies and pastries, you’ll notice that spelt flour creates a lighter and more delicate texture. It’s advisable to monitor the baking time and temperature closely, as they may also require some adjustments. Be aware that due to its lower gluten content, spelt-based cookies and pastries might be more susceptible to spreading or losing their shape during baking.

As for breads and muffins, using spelt flour can result in a slightly denser and more tender crumb. You may experience a somewhat nuttier and more complex flavor profile compared to regular wheat-based breads. This distinct taste is an excellent choice for those seeking a change from conventional wheat breads.

When it comes to cakes, spelt flour can provide a moist and tender texture. However, it is essential to be careful when mixing the batter, as overmixing can lead to a denser and chewier final product.

Overall, spelt flour opens up new possibilities and flavors in your baking adventures. By understanding its characteristics and adjusting accordingly, you can confidently create delicious and varied baked goods using this versatile ancient grain.

Spelt Flour in Cooking: How to Use it

Spelt flour is a versatile ingredient that can enhance your cooking experience. It is an ancient grain rich in fiber, vitamins, and minerals, offering many health benefits. Incorporating spelt flour into your recipes is easy, and it can be used to create diverse dishes, ranging from sauces to soups and pasta.

When you’re looking to create a rich and tasty sauce, spelt flour can be an excellent thickening agent. To make a roux, simply mix equal parts spelt flour and fat (like butter or oil) in a saucepan, cooking it until it reaches the desired consistency. This can be used as a base for various sauces like béchamel, gravy, or even cheese sauce.

Spelt flour is also a great option for making homemade pasta. Mixing spelt flour with eggs and water will result in a dough that is easy to work with and holds its shape well. You can hand-shape or use a pasta machine to create different types of pasta such as spaghetti, fettuccine, or lasagna. The flavor and texture of spelt pasta are slightly nuttier and chewier than regular wheat pasta, making it perfect for heartier sauces like marinara or Bolognese.

You can also use spelt flour to enhance your soups and stews. If you have a thinner soup or stew that you want to thicken, consider mixing a small amount of spelt flour with water to create a slurry and stirring it into your dish. The spelt flour will give your soup or stew a richer, creamier texture without altering the taste significantly.

Incorporating spelt flour in meat and fish dishes can be beneficial as well. When you’re preparing meatballs or meatloaf, substituting some of the breadcrumbs with spelt flour can add a pleasant texture and additional nutrients. Similarly, you can use spelt flour as a coating for fish before frying, baking, or pan-searing, providing a crispy crust that complements the fish’s delicate flavors.

With these tips and techniques in mind, feel free to explore and experiment with spelt flour in your cooking. It can be a valuable addition to your culinary repertoire, offering both health benefits and delicious flavors.

Gluten-Free Substitutes for Spelt Flour

If you’re looking for a gluten-free substitute for spelt flour, there are several options available to suit your baking needs. It’s essential to find a suitable flour replacement, especially if you have celiac disease or follow a gluten-free diet.

Rice flour is an excellent choice for light-textured baked goods. You can use either white or brown rice flour. Brown rice flour adds a slightly nutty flavor and is more nutritious compared to its white counterpart.

Quinoa flour is a protein-rich alternative with a distinct taste. It’s appreciated for its nutritional value and can give your baked goods a tender crumb.

Buckwheat flour, despite its name, is gluten-free and provides a strong, earthy flavor. It can be mixed with other gluten-free flours to create a balanced taste and texture profile in your baking recipes.

When looking for a more neutral flavor, consider trying a gluten-free flour blend. These mixes often contain a combination of rice flour, potato starch, and tapioca flour. They are blended to mimic the texture and taste of wheat flour.

Coconut flour and almond flour are two popular grain-free alternatives. Coconut flour is highly absorbent, so you may need to adjust the liquid content in your recipe. Almond flour provides a rich, buttery texture to baked goods and works well for cookies and cakes.

When choosing gluten-free substitutes for spelt flour in your recipes, consider the intended flavor, texture, and nutritional content. By experimenting with different options and combinations, you can create delicious gluten-free baked goods without compromising on quality or taste.

Other Considerations When Substituting Spelt Flour

When looking for spelt flour substitutes, it’s essential to consider certain factors. Each substitute may have different impacts on your health, budget, and specific dietary needs.

In terms of allergies, be aware that some people might be sensitive to spelt or wheat products. If you have a wheat allergy or gluten sensitivity, opt for gluten-free alternatives like almond flour, coconut flour, or rice flour instead.

Dietary fiber is another factor to keep in mind. While spelt flour is rich in fiber, some substitutes, like all-purpose flour, might not offer the same benefits. Maintain a balanced diet by incorporating other fiber-rich sources such as whole grains, fruits, and vegetables.

Budget-wise, spelt flour can be more expensive than other options. If you’re looking for a more budget-friendly choice, you might prefer all-purpose or whole wheat flour.

Inflammation is also an essential consideration when choosing a spelt flour substitute. Whole grains like spelt can help decrease inflammation, while refined flours might cause an increase. If inflammation is a concern, opt for whole grain substitutes, such as whole wheat or rye.

Cholesterol, heart health, and the digestive system are strongly connected. Using whole grain flours instead of refined options can provide essential nutrients that benefit your cardiovascular and digestive health.

Lastly, keep blood sugar levels in check by choosing substitutes with a low glycemic index. Spelt flour is relatively low in glycemic impact, while refined flours may cause blood sugar spikes.

With these considerations in mind, explore various spelt flour substitutes and choose the one that best meets your specific needs and preferences.

Frequently Asked Questions

Is spelt flour gluten-free?

No, spelt flour is not gluten-free. It is a type of wheat and, as such, it contains gluten. While the gluten content in spelt flour is generally lower than that in traditional wheat flour, it’s still not safe for those with celiac disease or a gluten sensitivity.

What can I use instead of spelt flour for gluten-free baking?

For gluten-free baking, you can use a variety of alternative flours like rice flour, almond flour, coconut flour, and gluten-free all-purpose mixes. Experiment with different combinations to achieve the desired taste and texture for your specific recipe.

How can I substitute all-purpose flour for spelt flour?

To substitute all-purpose flour for spelt flour, start with a 1:1 ratio but keep in mind that you may need to adjust the amount of liquid in your recipe, as spelt flour absorbs more water. You may also notice a difference in the dough’s texture and the final product’s taste if you’re substituting all-purpose flour for spelt flour.

Can I use coconut or almond flour as a spelt substitute?

Yes, coconut and almond flour can be used as spelt substitutes, but they will result in a different texture and flavor. Both flours are gluten-free and offer unique characteristics. Almond flour has a nutty flavor and a coarse texture, while coconut flour is highly absorbent and has a distinct taste. When substituting these flours, you may need to adjust the amount of liquid and other binding agents in your recipe, as well as the baking time and temperature.

What is the best way to replace spelt flour with oat or buckwheat flour?

To replace spelt flour with oat or buckwheat flour, start by using a 1:1 ratio, but note that you may need to adjust the amount of liquid and other ingredients depending on the recipe. Oat flour can lend a chewy texture and a slightly sweet flavor, while buckwheat flour offers a rich, earthy taste. Experiment with these flours to find the ideal quantities and combinations for your recipe.

How do different flours like bread or self-raising compare to spelt flour?

Bread flour and self-raising flour differ from spelt flour in terms of protein content, gluten formation, and compatibility with other ingredients. Bread flour has a higher protein content, resulting in more gluten formation, which gives it a chewy texture. Self-raising flour has added leavening agents to help baked goods rise without the need for additional baking soda or baking powder. When using these flours as spelt substitutes, be prepared for changes in texture, taste, and leavening requirements in your recipes.

Our Best Spelt Flour Substitutes

These options are sure to be a hit. So, gather your family and friends and enjoy. Let us know your thoughts!
5 from 6 votes
Total Time 9 minutes
Course Substitute
Cuisine American
Servings 4
Calories 133 kcal


  • Whole wheat flour: This is a common substitute for spelt flour as it has a similar texture and flavor.
  • All-purpose flour: All-purpose flour can be used as a substitute for spelt flour in most recipes but it may produce a slightly different texture.
  • Almond flour: Almond flour is a gluten-free alternative to spelt flour and it works well in many recipes.
  • Coconut flour: Coconut flour is another gluten-free substitute for spelt flour but it is more absorbent and may require more liquid in recipes.
  • Oat flour: Oat flour is a good substitute for spelt flour in baking as it has a similar texture and flavor.
  • Rice flour: Rice flour is another gluten-free alternative to spelt flour but it can be gritty and may require additional binding agents in recipes.
  • Buckwheat flour: Buckwheat flour is a gluten-free alternative to spelt flour that works well in baked goods and pancakes.


  • Try our kitchen tested spelt flour substitutes.


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Calories: 133kcal
Keyword spelt flour substitutes
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Cassie brings decades of experience to the Kitchen Community. She is a noted chef and avid gardener. Her new book "Healthy Eating Through the Garden" will be released shortly. When not writing or speaking about food and gardens Cassie can be found puttering around farmer's markets and greenhouses looking for the next great idea.
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