Quick Answer
Yes, coconut flour does need to be baked. Unlike other grain flours, coconut flour cannot be used as-is in recipes and requires baking in order to activate the binding properties.
What is Coconut Flour?
Coconut flour is made from dried, ground coconut meat. It has a very high fiber content, with over 60% dietary fiber per serving. It also contains significant amounts of fat and protein.
Due to its high fiber and ability to absorb moisture, coconut flour cannot be substituted directly for other flours. It requires additional liquids and eggs to form the structure needed for baking.
Why Does Coconut Flour Need to Be Baked?
There are two main reasons why coconut flour must be baked:
It needs heat to activate binding properties
The fiber and proteins in coconut flour do not effectively bind or add structure until they are heated. This allows the coconut flour to set properly and produce baked goods that hold their shape.
If coconut flour is not baked, the results will be very crumbly and fall apart easily. Baking provides the heat needed to transform the coconut flour into a cohesive, structurally sound ingredient.
It requires moisture to expand and absorb liquid
Coconut flour is extremely absorbent and soaks up moisture very quickly. When coconut flour is exposed to the liquid ingredients in a batter or dough, it will start soaking up the liquid immediately.
This can make the batter very thick and difficult to work with. The moisture also causes the coconut flour to expand rapidly.
When baked, the heat allows the moisture to penetrate the coconut flour more slowly and gently. This allows it to absorb the liquid and expand gradually as it bakes.
Does Coconut Flour Form Gluten?
No, coconut flour does not contain gluten. Gluten is a protein found in grains like wheat, barley, and rye. Since coconut flour comes from coconut (which is a fruit), it is completely gluten-free.
This makes coconut flour a popular alternative to traditional flours for people following gluten-free diets due to celiac disease, non-celiac gluten sensitivity, or other health reasons.
Binding properties
While coconut flour does not contain gluten, it does provide binding and structure in baking. This comes from the fiber and protein content.
The coconut flour proteins denature when heated, allowing them to cross-link and develop an elastic network, similar to what gluten provides in baked goods.
Benefits of gluten-free
Using coconut flour allows recipes to be made gluten-free. This provides options for those avoiding gluten. Coconut flour recipes can often be used as direct replacements for traditional flour recipes.
Coconut flour may also provide additional health benefits compared to gluten-containing flours, thanks to its high fiber and nutrient content.
How to Substitute Coconut Flour for Other Flours
Coconut flour cannot be directly substituted for other flours in recipes. However, with a few adjustments, it can be used to replace wheat flour, almond flour, and other grain-based flours.
Coconut flour vs. all-purpose flour
When substituting coconut flour for all-purpose flour, make the following adjustments:
- Use 1/4 to 1/3 of the amount of coconut flour as all-purpose flour called for (so if a recipe calls for 1 cup all-purpose flour, use 1/4 to 1/3 cup coconut flour). Coconut flour is very absorbent so less quantity is needed.
- Increase the wet ingredients by several tablespoons to compensate for the moisture coconut flour will soak up.
- Add 1 extra egg for every 1 cup of all-purpose flour replaced.
- Reduce any sweeteners in the recipe slightly to account for the natural sweetness of coconut flour.
Coconut flour vs. almond flour
Coconut flour and almond flour require similar adjustments:
- Use 25% the amount of coconut flour as almond flour (so if a recipe calls for 1 cup almond flour, use 1/4 cup coconut flour)
- Add 2 eggs for each cup of almond flour replaced
- Add liquid ingredients as needed to achieve the right consistency
The key is starting with much less coconut flour and adding moisture back as needed. Bake a test batch to ensure you achieve the proper consistency.
How to Bake with Coconut Flour
Here are some tips for baking success when using coconut flour:
Extra eggs
Coconut flour soaks up a lot of moisture, so extra eggs help add volume and bind the ingredients together. Aim for 1 extra egg per 1/4 cup of coconut flour used.
Liquid ingredients
Pour liquid ingredients like milk or water slowly and stir vigorously to prevent clumping. Letting the batter sit for 5-10 minutes allows the coconut flour to fully hydrate.
Leaveners
Leaveners like baking powder or yeast create air pockets and rise in baked goods. Use around 1 tsp of baking powder per 1/4 cup of coconut flour. Yeast bread recipes may need 2-3 times the amount of yeast as a regular bread recipe.
Oil or butter
The fat helps keep baked goods moist and tender. Add 2-3 tbsp oil or butter per 1/4 cup of coconut flour.
Sweeteners (optional)
Coconut flour has a slight natural sweetness. Reduce any added sugars or honey by 1/4 to 1/3 from the original recipe.
Flavorings
Coconut flour has a mild coconut flavor. Add spices, extracts, or cocoa powder as desired. Vanilla and cinnamon complement coconut flour well.
Texture agents
For chewier results, add chia seeds, flaxseed, xanthan gum, guar gum, or unflavored gelatin to help mimic the elasticity of gluten.
Moisture and fat
Coconut flour baked goods dry out faster than typical flour baked goods. Store coconut flour treats in an airtight container at room temperature to help retain moisture and softness.
Tips for Using Coconut Flour
Here are some additional pointers for working with coconut flour:
- Sift the coconut flour before using to prevent clumping.
- Mix wet and dry ingredients separately, then fold together gently to avoid over-mixing.
- Let batter sit 5-10 minutes before baking to allow coconut flour to fully absorb moisture.
- Grease pans well as coconut flour sticks easily.
- Check baked goods 5-10 minutes before the recipe time as coconut flour bakes faster.
- Coconut flour results in denser, heavier baked goods. Use a light touch when working the dough.
With some extra care, coconut flour can be successfully used in a wide variety of baked recipes.
Recipes Using Coconut Flour
Here are some delicious recipes that use coconut flour:
Coconut Flour Bread
| Ingredients | Quantity |
|---|---|
| Coconut flour | 1 cup |
| Baking powder | 4 tsp |
| Salt | 1/2 tsp |
| Eggs | 6 large |
| Milk | 1 cup |
| Honey | 2 tbsp |
| Coconut oil | 3 tbsp |
| Vanilla extract | 1 tsp |
- Preheat oven to 350°F. Grease a loaf pan.
- In a large bowl, whisk together coconut flour, baking powder and salt.
- In a separate bowl, whisk eggs. Stir in milk, honey, coconut oil and vanilla.
- Pour wet ingredients into dry and stir until combined. Batter will be thick.
- Transfer to loaf pan and smooth the top. Bake for 45-50 minutes until a toothpick comes out clean.
- Let bread cool completely before slicing. Store wrapped at room temperature.
Coconut Flour Pancakes
| Ingredients | Quantity |
|---|---|
| Coconut flour | 1/2 cup |
| Baking powder | 2 tsp |
| Cinnamon | 1/4 tsp |
| Salt | 1/4 tsp |
| Eggs | 4 large |
| Milk | 1 cup |
| Coconut oil, melted | 2 tbsp |
| Pure maple syrup | 2 tsp |
| Vanilla extract | 1/2 tsp |
- In a large bowl, whisk together coconut flour, baking powder, cinnamon and salt.
- In a separate bowl, beat eggs. Stir in milk, coconut oil, maple syrup and vanilla.
- Add wet ingredients to coconut flour mixture and stir to combine.
- Heat a lightly oiled griddle or pan over medium heat. Pour batter by 1/4 cupfuls onto the griddle.
- Cook until bubbles form and the edges are dry, about 2-3 minutes. Flip and cook another 2 minutes until browned on both sides.
- Serve pancakes warm, topped with coconut flakes, fruit, maple syrup, or other desired toppings.
Coconut Flour Cookies
| Ingredients | Quantity |
|---|---|
| Coconut flour | 1 cup |
| Baking powder | 1 tsp |
| Salt | 1/4 tsp |
| Eggs | 3 large |
| Coconut oil, melted | 1/4 cup |
| Maple syrup | 1/4 cup |
| Vanilla extract | 1 tsp |
| Chocolate chips | 1/2 cup |
- Preheat oven to 350°F. Line a baking sheet with parchment paper.
- In a large bowl, whisk together coconut flour, baking powder and salt.
- In a medium bowl, whisk eggs. Stir in coconut oil, maple syrup and vanilla.
- Pour wet ingredients into dry and mix until no dry clumps remain. Fold in chocolate chips.
- Scoop batter by the tablespoon onto prepared baking sheet, spacing 2 inches apart.
- Bake for 12-14 minutes until lightly browned on the edges.
- Let cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely. Store in an airtight container.
Is Coconut Flour Healthy?
Coconut flour provides several health benefits:
High in fiber
Coconut flour contains over 60% fiber, while wheat flour contains only 2-4% fiber. The high fiber content promotes digestion and heart health.
Low glycemic index
Despite being high in carbohydrates, coconut flour has a low glycemic index. This means it does not spike blood sugar levels as dramatically as other flours.
Gluten-free
Coconut flour is safe for people with celiac disease, gluten sensitivity, or those avoiding gluten for other reasons.
Rich in antioxidants
Coconut flour contains phenolic compounds and flavonoids with antioxidant properties that may help reduce inflammation in the body.
However, coconut flour is high in calories and saturated fat. People on calorie-controlled diets may want to consume it in moderation. Overall, coconut flour can be a healthy alternative to traditional flours for most people.
Where to Buy Coconut Flour
Here are some places where coconut flour can be purchased:
- Health food stores – Coconut flour is commonly stocked alongside other gluten-free flours.
- Online stores – Large retailers like Amazon offer multiple brands of coconut flour.
- Specialty grocery stores – Stores focused on natural, organic, gluten-free items tend to carry coconut flour.
- Indian/Asian markets – Coconut flour is used in some Southeast Asian cuisine, so ethnic markets are a good place to find it.
- Direct from manufacturers – Bob’s Red Mill, Nutiva, and other brands sell coconut flour online.
When purchasing coconut flour, opt for organic, unsweetened, unrefined coconut flour. Store coconut flour in an airtight container in a cool, dry place and it will keep for 6-12 months.
Price of Coconut Flour
Coconut flour tends to cost more than regular wheat flour. Here are some average prices:
- Coconut flour: $4-$8 for a 16 ounce bag
- All-purpose flour: $2-$3 for 5 pounds
- Almond flour: $8-$12 for 16 ounces
The higher cost reflects the specialized processing method to produce coconut flour. There are also additional steps to grind the coconut meat and remove the fat. So while coconut flour may be twice the price of wheat flour per pound, remember that you use much less quantity in recipes.
Many people consider it a worthwhile investment for the health benefits and gluten-free properties of coconut flour. Buying in bulk bags can also help lower the cost per ounce.
Conclusion
Coconut flour is a unique flour with high fiber, low carbs, and many nutrients. Due to its moisture-absorbing properties, coconut flour requires baking to properly activate the structure-building abilities of the proteins and fiber.
With the right ratio of eggs, liquid, leaveners, and flavorings, coconut flour can be used to make delicious baked goods. Its binding and texture-enhancing capabilities allow it to substitute for all-purpose and other grain flours in recipes.
Coconut flour is free of gluten and provides potential health upsides thanks to its fiber content, antioxidants, and low glycemic response. While more expensive than wheat flour, many gluten-free, paleo, and health-conscious consumers find it provides benefits worth the higher cost.
Overall, coconut flour brings a pleasant coconuttiness and light sweetness to baked goods. With proper preparation, it can be used successfully in both sweet and savory recipes. Just be sure to bake treats made with coconut flour in order to get the right texture and structure.
