Alternative flours have grown in popularity along with the low-carb and gluten-free diet crazes. Are these newer, trendier products just like the all-purpose flour that we grew up using?Yes, and no. Here’s what you need to know about two of the more popular gluten-free alternatives,almond meal and almond flour.
By Hannah Burkhalter Updated February 07, 2017
Almond Flour Spoons image
Almond Flour Spoons image
| Credit: Getty images
Simply put, flour is a fine powder made by the grinding of a starchy plant to be used in baking and cooking. What the flour making process begins with, foods like wheat, coconut, or rice, determines what kind of flour will be made. People often choose "alternative flours" (flours made from foods other than wheat) for added nutrition or to cope with food allergies or sensitivities. The tricky part is that all of the various flours on the market are not going to act the same in the context of a recipe, because they are not made from the same plant. Their compositions are different.
Almond Flour
Almond flour is made from very, very finely ground almonds. The almonds in almond flour have been slightly processed, but not processed in a bad-for-you way. The skins of the almonds have been removed so that the desirable fine, almost fluffy texture of flour can be achieved. They are typically blanched, so that the flour is a crisp white color, just like the good ol' AP wheat flour it is mimicking.
Almond Meal
Meal in general, such as cornmeal, are made by a similar method as flour. The final grain or particle size is just a bit larger/coarser. In other words, it hasn’t been ground as finely as flour. Almond meal, though, is typically made from unblanched almonds with the skins on. This is most likely why a lot of people are gravitating towards almond meal—the skin holds additional nutrients that are lost when they are removed. The result of grinding whole, skin-on almonds is a more dense product with a slightly grainy texture.
When making your own:
If you want to make your own almond meal, grind whole, natural almonds in a food processor. Just stop processing before you reach the brink of a nut butter consistency. If you want to make your own almond flour, use a high quality food processor and skinless, blanched, slivered almonds. You can use homemade almond meal for a ton of applications in the kitche—be creative! Use it to "bread" chicken along with grated Parmesan, or add it to cookies for a more complex, nutty flavor. Just remember that 2 ouncs of raw, natural almonds is 240 calories, which can add up pretty quickly when adding homemade almond meal to dishes.
When substituting:
Almonds are not wheat. So its best to use substitution rules when using them in a recipe that doesn't specifically call for almond meal or flour. Here are a few pointers:
- If the recipe calls for wheat-based flour, try following a 1:2 ratio. So, if the recipe calls for 3/4 cup of all-purpose (AP) flour, use 1 1/2 cups of almond flour. Almond flour has a higher percentage of fat than AP flour and also lacks gluten, which is a binding agent that contributes to structure. Many recipes decrease the fat called for when subbing in almond flour and increase the egg, which also acts as a binder. If you aren't avoiding AP flour for an allergy, you can start experimenting with almond flour by substituting 1/4 of the flour called for in a recipe with almond flour.
- If the recipe is already written for almond flour, you can substitute almond meal 1:1. That means that the two are interchangable. Our test kitchen team recommend toasting your almond meal before using it in baking to pull out the essential oils and increase the overall nuttiness.
- Almond-based flours burn more easily than AP flour, so be aware while baking and keep your oven at or below 350 degrees.
FAQs
Almond meal and flour are both made from ground almonds. However, almond meal is made from unpeeled almonds, while the flour is made from blanched ones. The main differences between the two are the grain size, as well as that almond skin is present in almond meal.
Can I substitute almond meal for almond flour? ›
Almond meal and almond flour both make exciting additions to lots of baked treats and tasty meals. You can use them interchangeably. But almond meal tends to be better in heartier dishes, since it's slightly bitter and has a coarse consistency. Almond flour is sweeter and has a lighter, fluffier texture.
Which is healthier almond meal or almond flour? ›
As well as nutritional value—as almond meal tends the have a slightly higher fiber, mineral, and antioxidant content than almond flour. Both products are widely available in most supermarkets and online stores and can be made easily at home.
How much almond flour do I substitute for all-purpose flour? ›
When converting almond flour, you can use a 1:1 ratio from traditional flour, however this can vary depending on the recipe. Most recipes will require a little extra flour, though, due to their different properties and composition.
Are ground almonds the same as almond flour for baking? ›
As mentioned above, almond flour is made from blanched, peeled almonds that have had their skins removed. It's fairly fine in texture and light in colour, lacking the darker specks from the skins. Ground almonds, on the other hand, are the same thing as almond meal – they're just ground, skin-on, unpeeled almonds.
What is the ratio of almond meal to almond flour? ›
If the recipe is already written for almond flour, you can substitute almond meal 1:1. That means that the two are interchangable.
Why use almond meal flour? ›
Almond flour is a low glycemic index food. Compared to wheat flour, almond flour has fewer sugars and carbohydrates. Switching to almond flour can help people with diabetes manage their blood sugar levels more effectively. Almond flour contains a lot of prebiotic dietary fiber.
Which is the lowest carb flour? ›
The most commonly used flour which is the lowest in carbs is coconut flour. Note: Psyllium has the lowest carbs, however, psyllium is generally not used to bake entire cakes or cookies, it's used in smaller quantities to add bulk, fiber, and elasticity.
What can I use almond meal for? ›
Use the dry solids in baking (cakes, biscuits muffins) or in homemade muesli.
- Meatballs with almond, onion and saffron sauce.
- Almond-orange syrup cakes.
- Chicken tikka masala.
- Chocolate frangipane and cherry tart.
If you use alternative types of flour, like oat or almond flour, make sure they're also stored in a similar airtight container, because they will spoil much faster than all-purpose white flour. If stored properly, almond flour has a shelf life of about one year.
Since almond flour can't trap air like gluten-containing flours, you'll often need a little extra help from leavening agents to ensure your baked goods are light and fluffy. Baking powder, baking soda, and whipped egg whites can all provide lift, but they must be used thoughtfully.
Are almond meal and almond flour interchangeable? ›
You can use almond meal and almond flour interchangeably in most recipes. Still, almond meal is typically preferred as a bread crumb substitute or coating element, while almond flour is preferred for baking.
Can I use almond meal instead of almond flour in macarons? ›
Make sure you use almond flour, not almond meal. Almond flour is much finer and made from blanched, skinless almonds. Almond meal is coarser and contains almond skin. You can make your own almond flour, but be very careful because almonds can quickly release their oils, clump up, and turn into almond butter.
Is it cheaper to make your own almond flour? ›
Not only is it simple to make, but homemade almond flour tastes fresher and is usually more cost-effective than storebought.
Can I use almond meal instead of almond flour in muffins? ›
You must use blanched almond flour, not almond meal. The latter will yield a heavy and dense muffin, much darker in color. Also, choose a good quality almond flour to avoid any grittiness.
How do you substitute ground almonds for flour? ›
Flour: replace 1 cup of flour with 1 1/4 scant cups of ground almonds / replace 100g of flour with 90g of ground almonds.
Why can't baking powder be used in almond flour baking? ›
Since baking powder contains baking soda, baking powder cannot be used in almond flour baking. Instead, eggs (or applesauce or bananas) can be used as the leavening agent to help baked goods rise and achieve a light and fluffy texture.
