Nut, Grain & Seed Flour

Who knew there were so many different varieties of flour!?
You can make alternatives to grain flour from so many different things, our favourites are nut flour and seed flour, because they’re so versatile and pack a seriously nutritious punch. This makes them an ideal choice for people with an active lifestyle, anyone on a keto or gluten-free diet, or just as an addition to a healthy lifestyle. 

We’ll take you through all the essential info about nut flour from what it is, its health benefits, and some of our favourite products to help you buy nut flour quickly and easily online. 

What is nut flour?

Nut flour is flour that is made from nuts that have had their skins or shells removed and then have been ground down into a fine powder and then sifted. The beauty of nut flour is that it is a great gluten-free alternative to grain flour because it is extremely versatile, so it’s perfect for most recipes. Nut flour is generally best enjoyed in combination with grain flour (or a gluten-free version) when it’s used in baking for the tastiest results!

The most popular nut flour is almond flour, but any kind of nut can be made into flour so you will see lots of different nut flours, like coconut flour, hazelnut flour, macadamia nut flour, and so on. Almond flour has the most neutral flavour which is why it’s the most widely used, but you can also choose your nut flour based on the flavour it will add to your cooking. For example, pistachio flour will add an extra tasty dimension to a banana bread, or you might want to add hazelnut flour to chocolate brownies. 

Nut flour is especially popular for those following a keto diet because of the low carbohydrate content of nuts. Of course you don’t have to be on a keto or gluten-free diet to enjoy the benefits of nut flour as it is a great source of protein and contains lots of nutrients. 

How healthy is nut flour?

Nut flour is a great healthy addition to your diet as nuts contain protein, healthy fats, and fibre. They are also a good source of antioxidants and lots of different vitamins and minerals like folic acid and magnesium. However, nuts can vary a lot in terms of their nutritional content so this is something that you should bear in mind when choosing your nut flour. For example, walnuts are higher in calories and fat than other nuts but they are also lower in carbohydrates so might be more suited to a keto diet. The fats in nut flour are unsaturated though which can have the effect of making you feel fuller for longer, so this can be useful for anyone trying to lose weight. 

As with anything though any form of nuts should be consumed in moderation! If you are subbing grain flour in favour of nut flour then it’s a good idea to reduce your consumption of whole nuts accordingly. Nuts are high in calories so it’s easy to go over your recommended daily amount when you have a diet high in nuts.

Want to bake healthier? Why not make your own nut flour?

Since nut flour only takes one primary ingredient (nuts), it’s pretty easy to make your own nut flour at home if you have the time. One great advantage of this is that you can make a bespoke blend of nut and seed flour based on your personal tastes and nutrition goals. 

All you need to do is decide what nuts and/ or seeds you want to turn into flour, and pop them in a blender. We would recommend blitzing them on high for less than a minute and then checking that what you have is a fine powder. The only thing you need to be mindful of is that you don’t over blend, because the oils in the nuts and seeds will transform your powder into more of a paste. You can then use your flour straight away, or if you want a finer powder then sift it to get all of the larger lumps out. 

Try these recipes with nut flour

The possibilities of what you can do with nut flour, really are endless. Any recipe that calls for regular flour can have nut flour substituted, usually on a 1:1 basis, to increase the nutritional value of the end product and reduce the carbohydrate content. 

If you’re looking for a tasty pud that’s both indulgent and healthy, try out making chocolate cookies with nut flour! They will have a wonderfully rich, gooey chocolate centre but will also be a great source of protein and be much lower in carbs than regular cookies. Find a recipe for cookies that call solely for almond flour so you can say adios to grain flour.

Or if you have more of a savoury tooth, why not try something like buffalo cauliflower wings and swap out the flour in the batter for your favourite nut flour? 

We also love using nut flour to thicken up soups and gravies because it makes the soup all the more satisfying, it also boosts the protein content of your meal. That’s what you call a win, win. 

Top brands to try

Ready to go out and buy nut flour? Here are some of our favs to get you started:

NKD Living - Almond Flour: Almond flour is probably the most popular nut flour as it’s got a mild flavour that makes it suitable for most recipes, as well as being rich in antioxidants and packed with protein. NKD Living Almond Flour is made from Spanish almonds that have been blanched and then ground into a beautiful fine flour. 

The British Hemp Company - Hemp Flour (40% Protein): We think this hemp flour might just have it all. Hemp seeds are one of the most sustainable products to grow because hemp plants can renew up to 3 times per year, and they are very efficient at removing carbon from the air. Plus, they make an excellent seed flour because they are extremely high in protein and they’re rich in healthy fats and fibre. 

Amisa - Organic Gluten-Free Chestnut Flour: Chestnuts aren’t just for roasting at Christmas! We love using this organic nut flour as a gluten-free alternative to wheat flour. It’s ideal for making vegan desserts with, thanks to its sweet and nutty flavour. 

Amisa - Organic Gluten-Free Red Lentil Flour: Alright, so technically this one is a legume flour and not a nut or seed flour. But, it does make a fantastic gluten-free alternative to grain flour! Red lentils are packed with protein, iron, B vitamins, and fibre, making this an excellent addition to any meal whether you’re baking with it or using it to thicken up soups and stews. 

FAQs

Is nut flour keto friendly?

Yes! Nut flour is very popular for keto diets because it is higher in fat and protein than grain flour and lower in carbs. In particular walnut flour and macadamia nut flour are both great options for keto diets. However, some nut flours are higher in carbs than others so you should check the nutrition information carefully when comparing them. Seed flours such as sunflower seed flour are also popular amongst followers of keto diets because their nutrient profile fits well with keto requirements. 

Can I use nut flour in baking?

Absolutely! Baking is one of our favourite uses for nut flour! However, baking solely with nut flour instead of grain flour may result in a denser end product. This isn’t necessarily a bad thing though, you could well find that you prefer the taste and texture of baked goods made with nut flour. You might also find that nut flour doesn’t bind as easily as grain flour, so you could be required to adjust your recipe slightly. One solution to this is to mix your nut flour with either a grain flour or a gluten-free alternative with a similar consistency to grain flour. 

Is nut flour gluten-free?

Generally speaking, yes it is because nuts are gluten free. However, you need to make sure that the flour you have selected is pure nut flour and hasn’t been mixed with a gluten containing grain flour. If you are allergic to gluten you need to be even more careful when checking the label to make sure that the factory where your flour is made doesn’t also process gluten. 

Can I use nut flour in place of breadcrumbs?

You certainly can! Nut flour works perfectly as a replacement for breadcrumbs, giving a delicately nutty flavour to whatever you choose to coat. Using nut flour instead of grain flour will increase the nutritional value of your food and it will give a satisfyingly crunchy crumb. Almond flour is possibly the best nut flour for using in place of breadcrumbs because it has the most neutral flavour. However, you could test out using different types of nuts depending on your recipe so for example, a peanut flour crumb would be great for a vegan katsu style dish.&nb