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Basic Recipe Substitutions for Wheat Allergy
Substituting Wheat Ingredients
The following is a general guide to using ingredient substitutions for wheat allergy. Please verify the ingredients and safety of any products named to ensure that it is safe for your child's unique allergy issues.
If you need additional assistance in finding product suggestions or where to find ingredients for substituting, post a message in the KFA Food and Cooking forum (registration is free) to obtain suggestions from other parents of food allergic children who are also managing the same food allergies.
Wheat Substitutes for Baked GoodsThere are a variety of "formulas" for substituting other flours for wheat flour in baked goods recipes. You may want to experiment to see what works best for you, given all of your child's allergies. You should be forewarned, though, that alternative flours generally do not produce the same texture and consistency as wheat flour. Keep in mind also that these suggestions are for wheat allergy; if you are avoiding gluten, you will need to avoid barley, rye and other gluten-containing grains. Oats can be contaminated with wheat due to cultivation practices. There are wheat-free oats available as an alternative.
Single-Ingredient Substitutes for Wheat FlourGenerally speaking, you will achieve better results by using multi-ingredient wheat substitutes rather than one-ingredient wheat substitutes. These one-ingredient substitutes are provided for your convenience:
Possible single-ingredient substitutes for 1 cup of wheat flour include:
Multi-Ingredient Substitutes for Wheat FlourSome cooks feel they get better results when they mix together a few different flours. Some multi-ingredient wheat flour substitution formulas are:
Rice FloursThere are different types of rice flours available, and there are different suitable uses for each. Rice flour, also known as rice powder or rice starch, may be used interchangeably in recipes although brown rice flour has a nuttier flavor. The texture of rice flour can vary and will affect the consistency of the finished product, ranging from very light and soft to somewhat gritty in texture. You may need to make a few test recipes to determine what will give you the best results.
White Rice Flour
White rice flour is made from rice kernels with the hull and bran layers removed. It is a refined flour with a mild flavor that works well in most recipes. White rice flour can be used as a thickening agent for sauces and puddings as well as for making Asian noodles. It can be used in some baked goods, such as cakes, cookies, and dumplings, although it can be gritty in large quantities, so it's best used in combination with other flours.
Brown Rice Flour
Brown rice flour is made from whole grain rice. It has a slightly more robust flavor than white rice flour, and when used in baked goods, such as cakes and cookies, brown rice flour provides a grainy texture with a fine, dry crumb. Brown rice flour works well in bread recipes.
Sweet Rice Flour
Sweet glutinous rice flour, also known as Mochiko flour or mochi flour, is milled from mochi rice, a short-grained, glutinous rice common in Asia. Although called "glutinous flour" it does not contain gluten. It is often used to thicken sauces and food mixes, providing a strong bonding that can withstand refrigerator and freezer temperatures without separating. It is often used for breading foods prior to frying and for making traditional foods that require flour, such as desserts and baked goods, or rice dumplings referred to as Japanese mochi. Sweet rice flour can also be used as a 1:1 replacement for cake flour.
General Tips for Wheat-Free Cooking
Wheat Free Recipes from Safe Eats™The following free recipes are available for you to preview the quality of wheat allergy safe recipes in our Safe Eats ™ recipe database. To access all of our great allergen-free recipes, sign up for a Family Membership.
Approved by KFA Medical Advisory Team February 2008. Updated February 2009.