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What’s the Deal with Coconut Flour?

All different kinds of flour substitutes have seemed to pop up lately. There’s almond flour, quinoa flour, chickpea flour, and more. All of these alternatives have their own benefits, but I wanted to talk about which one is my latest obsession, coconut flour! So if you’re looking for a more nutritional swap for traditional white flour, here’s the scoop.

Why Make the Switch

Coconuts are high in dietary fiber, which is key for good digestion and helping maintain a healthy weight. Higher fiber foods also can leave you feeling more satisfied for longer periods of time. It also is low in sugar plus is a great ingredient in anyone’s kitchen who eats a grain free or gluten free diet. Personally, I enjoy the flavor it gives to any baked good and I always like to make a more nutrient dense swap whenever I can.

What’s in it?

Check out the ingredients on the package. A good quality coconut flour should only have one ingredient-coconut! It has the same texture and look as regular white flour, as it is made from milling the meat of a coconut. Be sure to make sure there isn’t any unnecessary additives when shopping around for one.

What Can I Use it for?

Use just as you would normal flour, typically more in baking. There are some great healthier recipes for things like cookies, breads, and protein pancakes. Lately, I’ve been loving mug cakes: if you have a sweet tooth, these are a great option for breakfast or a quick snack. They satisfy your craving without going overboard on the processed sugars, plus you can add protein options to them! Here is the latest banana bread mug cake I’ve been loving for the morning.

Paleo Banana Bread Mug Cake

Prep Time: 5 minutes
Cook Time: 3 minutes
Total Time: 8 minutes
Servings: 1 mug cake


  • 1 large ripe banana mashed
  • 1 large egg lightly beaten
  • 2 tablespoons full-fat coconut milk or almond milk
  • 1 teaspoons pure maple syrup or honey
  • 2 tablespoons coconut flour or 4 tablespoons almond flour
  • 1 tablespoon raw walnuts chopped
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon baking powder
  • Pinch sea salt


  1. Add all ingredients to a microwave-safe mug and mash/stir together until well-combined.
  2. Microwave on high for 3 to 3-1/2 minutes, or until cake has set up and tests clean. Note: If using coconut flour, I microwave for 3 minutes, and if using almond flour, I microwave for 3.5 minutes.
  3. Allow cake to cool slightly before diving in!

So if you’re considering giving something new a try to shake up your baking life, try looking up different recipes and uses for this tropical ingredient. I love being able to find all these new innovative ingredients that help living a nutritious lifestyle that much easier. So when it comes to coconut flour- you CAN have your (mug) cake and eat it too!

Article written by GUADS staff member, Nicole with contributions from theroastedroot.net.

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