Coconut Flour Cupcakes Recipe - Low Carb and Gluten Free (2024)

FAQs

Which is better for baking almond or coconut flour? ›

The biggest difference between coconut flour and almond flour is in how they bake. Because of its high fiber content, coconut flour soaks up a lot of water and yields dense and thick bakes, while almond flour is much lighter and more airy – closer to all-purpose flour.

A good rule of thumb is 1/4 to 1/3 cup of coconut flour for 1 cup of regular flour. When flour absorbs water, the starches gelatinize, but when coconut flour absorbs liquid it becomes soggy, resulting in a heavier, denser baked good.

The best ratio is 3:1 almond flour to coconut flour. This low carb flour substitution closely mirrors all-purpose flour without the need for additional eggs. Keep the liquid ingredients at the same ratio suggested for coconut flour, as it will still need the extra moisture.

1 tablespoon of ground flax seeds soaked in 3 tablespoons of water can replace 1 egg, and just a little bit of the gums can add an extra binding element that mimics gluten, adding a stronger “bite texture” to baked goods. Coconut flour can also be easily mixed with other flours.

Coconut flour appears to have a low glycaemic index of 51 which means it should cause less of a spike in blood sugar levels than wheat flour, which has a glycaemic index of 69. This is because coconut flour is high in fat and fibre, which work to slow down the release of sugar in the bloodstream.

Coconut flour is naturally high in fiber and protein, so it's perfect for healthy baked desserts like this cake (and others on this list of 50 Healthy Desserts). It is also grain free and gluten free, making it an excellent resource for those with dietary restrictions, and it is Paleo diet approved too.

Replacing wheat flour with coconut flour

Cakes and muffins, which need to be light and fluffy, will be very different than something more dense, like cookies. But when working with coconut flour, you always need to decrease the flour and increase the eggs and baking powder.

While you don't have to keep it refrigerated, it is recommended. Its shelf life can be anywhere between 12 to 18 months post-production. Good coconut flour gives off a pleasantly sweet and somewhat nutty aroma (so lovely!). You'll know it's gone bad if it smells sour, musty, or rubbery.

Because almond flour and wheat flour can be exchanged at a 1:1 ratio, you can also substitute coconut flour for almond flour by using 1/4 cup of coconut flour for every cup of almond flour.

Without the right amount of moisture, the end result will be crumbly and dry. Because of this, you can't substitute coconut for almond flour and vice versa without manipulating the recipe as well. Both the amount of liquid and flour will need to be adjusted to convert these recipes.

Which is lower carb almond or coconut flour? ›

Nutrients: Both almond flour and coconut flour are popular ingredients in low-carb baking, but almond flour contains about twenty-one grams of carbohydrates per one hundred grams, while coconut flour contains about sixty-four grams of carbohydrates.

In fact, my favorite keto chocolate cupcakes are made entirely with coconut flour. But if you don't know how to work with it, coconut flour can be difficult and sometimes very frustrating. It simply doesn't behave like any other flour on the market, and many people make mistakes when working with it.

Just throw in more flavor when baking with coconut flour. If you're making sweet recipes, such as shortbread, chocolate chip coconut flour cookies, coconut flour muffins or pie crust, use extra chocolate, cocoa powder or vanilla extract.

Coconut flour develops no gluten and so provides essentially no structure to support the rising of the dough due to fermentation by the yeast. You can get a little rise that is will be more consistent than a yeast rise by adding baking powder, but coconut flour bread will still be rather more like a cake.

1) Coconut flour behaves differently than grain-based flours. You cannot merely do a one-to-one replacement of coconut flour for wheat flours in your recipes. As a very general rule of thumb for baked goods, 1/4 – 1/3 cup of coconut flour can be substituted for 1 cup of wheat flour.

To replace coconut flour with almond flour in your keto recipe, follow these recommendations: Replace every 1/4 cup (1 ounce) of coconut flour with at least 1 cup of almond flour. Decrease the amount of liquid in the recipe by using one less egg for every 1/4 cup of coconut flour that the recipe initially called for.