All-Purpose Flour vs. Almond Flour

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All-purpose flour vs. almond flour... what really is the difference? Whether you have a gluten intolerance, are following a low-carb diet, or are just seeking out healthier baking options, you've likely seen almond flour come up as a good substitute for traditional flour.

Almond flour is made from ground almonds. It is mainly used for low-carb and gluten-free baking to make a variety of recipes, but is it really worth the hype and price point?

If you've been curious about what sets almond flour apart from all-purpose flour, keep reading!

I'm breaking down the main differences between these two types of flour, from nutritional value to health benefits and how they compare when it comes to overall baking results.

You'll also find a number of low-carb and gluten-free recipes that use almond flour along with a few tips to keep in mind when baking with this low-carb ingredient.

Closeup of keto peanut butter cookies stacked.

about all-purpose flour

All-purpose flour (your plain white flour) is essentially the workhorse of all flours.

It's versatile, easy to source and is the most commonly-used flour since it can be used to make everything from cakes to pastries to pizza crust.

All-purpose flour is made from wheat which contains gluten, a protein that works as a binder and helps hold everything together while giving it elasticity and a chewy texture.

Since all wheat flours contain gluten, regular flour is not suitable for those with a gluten allergy or sensitivity.

about almond flour

When it comes to gluten-free flours, there are a lot to choose from, including nut flours, oat flour and even rice flour.

While many of these are perfectly suitable for anyone looking for a gluten-free option, not all of them are ideal for those trying to limit or reduce carbohydrates and sugar.

Enter almond flour, the "all-purpose flour" of keto baking! Almond flour can usually be substituted for all-purpose flour at a 1:1 ratio, but that doesn't mean you will get the same results.

Since almond flour is course, nutty and free of gluten (the natural binder in wheat flours), baked goods with almond flour not only have a slightly different flavor profile, but often a much more crumbly and dense texture.

While it's not a true substitute for all-purpose flour, it's a wonderful low-carb and keto baking ingredient that can make it possible to still enjoy tasty treats if you're on a keto diet.

Stirring dry ingredients in a mixing bowl with oranges and eggs on the side.

nutritional value of all-purpose flour vs. almond flour

Many people are drawn toward almond flour because of its impressive nutritional profile. Let's compare the two side by side:

all-purpose flour (per ¼ cup serving)

Calories: 120
Carbs: 24g
Fiber: 1g
Fat: 0.5g
Protein: 4g
Glycemic index: 85 (high)

almond flour (per ¼ cup serving)

Calories: 160
Carbs: 6g
Fiber: 5g
Fat: 12g
Protein: 6g
Glycemic index: 15 (low)

There are many health benefits of almond flour that set it apart from all-purpose flour.

Not only is it low carb, but it also has more dietary fiber and protein content compared to AP flour. It also has a low glycemic index, which is great for blood sugar control.

The high-fat content of almond flour can be off-putting to some, but just like whole almonds, these are healthy fats that are very good for you. Plus, almond flour is free from any additives or preservatives that are often found in all-purpose flour.

Overall, it's a great option for keto and low-carb eaters and really anyone looking to add more nutrients to their baking.

baking with all-purpose flour vs. almond flour

The main difference between these two flours is the gluten content. All-purpose flour contains gluten, which acts as a binding agent and helps create structure in baked goods.

Almond flour, on the other hand, is gluten-free and doesn't have the same binding properties as traditional flour.

This means that almond flour can result in more crumbly or delicate baked goods.

Many almond flour baking recipes call for a small amount of xanthan gum, a gluten-free agent and thickener that helps bind ingredients together.

For best results, you may need to adjust the ratios of other ingredients in your recipe when using almond flour.

Almond flour also tends to absorb more moisture than all-purpose flour, so it's likely you'll need less liquid, such as milk, and less fat, such as oil or butter, in your recipe.

It's always best to follow a specific recipe when using almond flour for the first time. And if your diet allows, you can also mix almond flour with other types of flour to create a more balanced texture (I often combine almond flour with a small amount of coconut flour).

When it comes to taste, almond flour has a subtle nutty flavor that can add a delicious depth to your baked goods. All-purpose flour, on the other hand, has quite a neutral flavor.

Almond flour is a great substitute for many recipes, including pancakes, dessert breads, muffins, cookies, and more. It can also be used as a coating for proteins or even as a thickener in sauces.

Ingredients on a table for gluten-free orange almond cake.

who can benefit from using almond flour?

Unless you have a nut allergy or sensitivity, just about anyone can benefit from using almond flour. However, it is especially useful for those following specific diets such as:

Gluten-free: Almond flour is a great alternative to wheat-based flour for those with gluten intolerance or celiac disease.
Paleo: Since almond flour is made from nuts and not grains, it falls within the guidelines of the paleo diet.
Low-carb/keto: Almond flour is low in carbs and high in healthy fats, making it a perfect choice for those following a low-carb or keto lifestyle.
Diabetic: The low glycemic index of almond flour makes it a good option for diabetics or anyone watching their blood sugar levels.

why is almond flour more expensive?

If you've seen how much a jar of almonds costs these days, it's no surprise that almond flour is more expensive than all-purpose flour. But why is this the case?

This is because blanched almond flour (preferred over almond meal) requires additional steps in its production process, such as peeling, drying, and blitzing almonds to create a fine powder.

But there's always a loophole! To save money, consider purchasing bulk almonds and making your own almond flour using a food processor. It's a bit more work, but it can be a much more cost-effective option in the long run.

almond flour storage

You might assume that almond flour and all-purpose flour have similar storage needs, but this isn't the case.

Almond flour has a higher oil content that can cause it to spoil more quickly if not stored properly. To extend its shelf life, it's best to store almond flour in an airtight container in a cool, dark place such as your pantry or fridge.

You can also freeze almond flour for up to 12 months, which is a great option if you've purchased a large quantity or want to stock up. Just make sure to thaw it out before using it in your recipes.

almond flour recipes

Now that you know all about almond flour, it's time to put it to use! Here are some of my favorite recipes that use almond flour. All of them are keto-friendly, low carb and gluten free!