When you say “chickpea,” most people think of hummus – but did you know that chickpea flour is actually a great gluten-free baking alternative that’s rich in protein and fiber?
The more well-known all-purpose flour is a common household item found in almost every kitchen for a good reason – you can use it for nearly all baking (as the name implies).
Let’s dive into the unique advantages and disadvantages in using chickpea flour vs. all-purpose flour, and figure out which one is best for you!
Comparing chickpea flour vs all-purpose flour
| Chickpea Flour | All-Purpose Flour | |
| All-purpose substitute? | 3:4 (so if the recipe calls for 1 cup of AP flour, use ¾ cup chickpea flour) | N/A |
| Gluten-free? | Yes | No |
| Keto-friendly? | No | No |
| Paleo-friendly? | No | No |
| Common Allergens | None | Wheat, gluten |
| Liquid absorbency | Medium-high | Medium |
| Pantry shelf life (unopened/sealed) | 6 months | 6-8 months |
| Best for baking… | Pancakes, flatbreads, waffles, falafels, as a binder in veggie burgers and fritters. | Non-yeast recipes (think cookies, biscuits, and some breads) |
Differences between chickpea flour vs all-purpose flour
Chickpea flour is gluten-free and plant-based, making it a great source of protein for vegetarians and vegans, whereas all-purpose flour does contain gluten.
The biggest difference between chickpea flour and all-purpose flour is the taste. Chickpea flour has a distinctive taste, giving an earthy, slightly bitter, and nutty flavor to its bakes – this is great for savory dishes like Middle Eastern and Indian dishes such as falafel.
All-purpose flour doesn’t really give off its own flavor, which can be good if you’re experimenting with different flavor profiles from other ingredients.
Baking with chickpea flour vs all-purpose flour
Chickpea is an awesome gluten-free alternative to all-purpose flour, but does require some adjustments when baking with it.
You want to use 75% chickpea flour for 100% all-purpose flour, so 1 cup of all-purpose flour will be substituted for ¾ cup of chickpea flour.
Chickpea flour has a slightly gritty texture, whereas all-purpose flour is smoother. Chickpea flour is also more dense, creating denser and more moist bakes.
The earthy, nutty taste is also stronger in chickpea flour, which is something to consider if you’re baking sweeter things (I recommend keeping chickpea flour to savory dishes, as it can be slightly bitter).
You may need to adjust the amount of liquid in your recipes because chickpea flour can absorb more liquid than all-purpose flour – something to keep in mind!
If the taste is putting you off, check out our massive list of other great alternative flours that’ll give you some options for flours with more neutral flavors.
Ingredients in chickpea flour vs all-purpose flour
Chickpea flour is made from chickpeas (AKA garbanzo beans) that are usually dried and stone-ground into a fine powder.
All-purpose flour is milled from hard and soft wheat, often with added niacin, iron, thiamin, and riboflavin to fortify it with some nutrients lost during the refining process. It’s bleached for the “white” all-purpose flour.
Chickpea flour + all-purpose flour nutritional facts
| Per 1/4 cup serving | Chickpea Flour | All-Purpose Flour |
| Calories | 120 | 120 |
| Carbs (g) | 21 | 24 |
| Fiber (g) | 5 | 1 |
| Sugar (g) | 1 | 0 |
| Fat (g) | 1.5 | 0.5 |
| Protein (g) | 5 | 4 |
| Glycemic Index Score | 35 | 85 |
Chickpea flour has more fiber and less net-carbs than all-purpose flour, along with a lower Glycemic Index Score (35 vs. 85).
You want flour with a low glycemic index score if you have diabetes to keep your blood sugars from spiking, or if you want to try and avoid fatigue and other health issues that come with high blood sugar spikes.
If you want a gluten-free flour with EVEN MORE fiber, check out coconut flour.
Chickpea flour vs all-purpose flour storage
Chickpea flour and all-purpose flour last fairly similarly at about 6 months, with all-purpose flour lasting up to 8 months in some cases.
If you store them sealed off and in the freezer or fridge, you can get the most shelf-life out of both.
Chickpea flour vs all-purpose flour: The best bake
There are pros and cons to using chickpea flour vs all-purpose flour, and it really comes down to your preferences and goals.
If you’re trying to use gluten-free or vegan options, chickpea flour is for you. It also gives you a good amount of fiber and plant-based protein.
Chickpea flour does have a stronger taste, however, which I love for savory dishes – but that can be a deciding factor when you’re wanting to make something sweet!
I personally lean towards all-purpose flour for non-savory bakes, and keep my chickpea flour for things where I want more of a nutty flavor.
Which one do you lean towards and why? I’d love to hear your thoughts in the comments!
FAQ
What is chickpea flour good for?
Chickpea flour is often used as a binding ingredient in fritters and veggie burgers, as a thickener for sauces and soups, and for making flatbreads and batter-based foods like pancakes and waffles.
How does chickpea flour affect baking?
Chickpea flour gives bakes a sturdy yet tender texture due to its binding tendencies and denseness, along with an earthy, nutty flavor.
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