How to Make Coconut Flour

Looking for a low carb and grain free flour for cooking and baking? Try coconut flour. Learn how to make coconut flour with this simple recipe, and discover tips for making delicious and healthy recipes. Coconut flour is low carb, gluten free, grain free, AIP, Paleo and Keto friendly.

Are you looking for a low-carb option to traditional wheat flour and gluten-free flour? Coconut flour is a great option, and it’s so easy to make. It’s perfect for gluten-free, grain-free low carb, Paleo and Keto diets.

What is coconut flour?

Coconut flour is made from coconut solid, or the “meat” of the coconut. When you crack open a coconut, you’ll see the coconut meat and the coconut water. The coconut meat can be dried to make powdered texture that’s similar to flour.

Typically, coconut flour is created from the by-product of the pulp from coconut milk. Check out my tutorial and recipe to make coconut milk. Use the leftover pulp from the coconut milk to make coconut flour.

Coconut flour is popular for gluten free, grain free, Keto, Paleo and low-carb recipes, since it is low in carbohydrates and high in fiber. It does have a mild coconut flavor, and can be used in baking, cooking, frying, and much more. It’s great for both sweet and savory dishes.

Health benefits of coconut flour

It’s an excellent alternative to traditional wheat flour because it’s high in fiber (about 5 grams per tablespoon) and lowers the glycemic index (the measure of a food’s impact on blood sugar).1 In a nutshell, that means it helps you to feel fuller (and all that fiber helps to keep you regular), and the lower glycemic index means your blood sugar won’t spike as quickly as grain-based flours.2

Can I make my own coconut flour?

Yes, but first you’ll need coconut pulp. You can get this from fresh coconuts or dried coconut flakes. You’ll need to extract the coconut milk first, and then use what’s leftover to make coconut flour. Here’s how to make your own coconut milk.

After you make the coconut milk, you can make coconut flour. Here’s how to do it:

• Heat oven to 120°F (50°C).
• Line a baking sheet with parchment paper.
• Spread out 2 cups of coconut pulp on parchment paper and bake for 45 minutes or until the coconut pulp is dried (no moisture at all).
• Remove from oven and let cool for a few minutes
• Blend coconut pulp in a Vitamix or food processor for 1-2 minutes until pulp becomes a fine powder.

How can I use coconut flour?

You can use coconut flour in a variety of savory and sweet dishes. Keep in mind with baking you can’t use a 1:1 ratio to wheat flour. Generally, you will use about 1/4 of the amount and a lot of eggs as coconut flour is very dense and dry.

It’s best to use a recipe that specially calls for coconut flour. Here are 100+ recipes with coconut flour you might enjoy.

Can I substitute coconut flour for all-purpose flour for baking?

Generally, not for baking because you can’t use a 1:1 ratio to wheat flour. Coconut flour is very dense compared to wheat flour and even gluten free flour. Generally, you will use about 1/4 of the amount and a lot of eggs as coconut flour is very dense and dry.

Can I substitute coconut flour for all-purpose flour for frying?

In many cases, yes. It gives foods a crunchy texture that’s delicious. You may need to combine with another flour (like tapioca, potato, almond, or your favorite gluten-free flour blend) to get the right consistency.

Why do I need to use eggs with coconut flour?

Coconut flour is very absorbent, and a very small amount of flour will absorb a very large amount of liquid. It also tends to have a drying effect on baked goods, because it is so absorbent. The best way to counteract its drying effect is to use plenty of eggs when you’re baking. The protein in egg whites helps to provide structure to baked goods while the yolks provide moisture.

Additionally, it’s a good practice to separate your eggs, beating the flour with egg yolks and then beating the whites separately until they hold stiff peaks. You can then fold the whites into the egg yolk and flour mixture, and this improves the natural heaviness of many baked goods that use coconut flour as an ingredient.

Is coconut flour gluten free?

Yes, it is gluten free, as well as grain free, low carb, Paleo and Keto friendly. It’s also great for GAPS, AIP and SCD diets.

Is coconut flour low carb?

Yes, it is low carb and high in fiber.

Do I need to sift coconut flour?

Foods baked with coconut flour can often have a gritty texture, so it’s best to sift the flour thoroughly before you bake with it.

Does coconut flour have a strong coconut flavor?

Coconut flour does have a mild coconut scent ,and will infuse a coconut flavor to baked goods, especially baked goods that don’t include any other strongly flavored ingredients, such as spices or cocoa powder. This can be a bonus for coconut fans, but might be a negative for people who don’t particularly like the flavor of coconut.

How long does coconut flour last?

It can last up to a year if you store it in a cool, dry place like the pantry or even in the freezer.

How to store coconut flour?

Store coconut flour in an air-tight container. Be sure it’s fully dried before storage. You can store it in a cool, dry place like pantry or freezer.

Top Tips for Coconut Flour

• Sift well before using
• If making milk from coconuts, use leftover pulp to make coconut flour.
• Use a preheated oven.
• Store in an airtight container.

More Recipes You Might Like

• How to Make Coconut Milk
• Coconut Pineapple Mojito
• 100+ Recipes Made with Coconut Flour

Did you try this Hawaiian ahi tuna poke bowl recipe? Don’t forget to rate the recipe and comment below to let me know how it went. You can also FOLLOW ME on Facebook, Instagram and Pinterest.

Sources
1, 2: http://www.livestrong.com/article/28183-health-benefits-coconut-flour/

Photo credit: Bigstockphoto.com / katekrsk