Gluten Free Banana Waffles Recipe With Coconut Flour - Easy & Fluffy (2024)

FAQs

How to use coconut flour? ›

A quick rule of thumb is to swap about 1/4 to 1/3 cup coconut flour for 1 cup of regular flour. Due to its high absorbency, you'll also want to increase the number of eggs. To help you try this unique ingredient, we've rounded up eight of our best coconut flour recipes. These are tried and true!

Potential Health Benefits of Coconut Flour

Coconut flour has a lower glycemic index rating than wheat flour, meaning it takes longer to digest and absorb the carbohydrates in it. It also contains more fiber and protein than wheat flour. Coconut flour can also help you: Control blood sugar.

Coconut flour is high in fiber, protein, low-glycemic, and since coconut is a fruit and not actually a grain-based flour, it is naturally gluten-free, grain-free, and nut-free!

Try a yeasted-waffle recipe.

Yeast gives waffles airiness and a crisp crust, and it adds flavor that waffles made with baking powder or baking soda lack. Yeast batters need to rise, though, so make the batter the night before, pop it into the fridge, and you'll be ready to go in the morning.

Use a 1:4 ratio when substituting coconut flour with all-purpose flour. This means that for every 1 cup of regular flour, you only use ¼ cup of coconut flour. Following this ratio will help make your low-carb baked goods come out the way you hope.

Coconut Flour Substitute

You have to do a little playing around with a recipe if you want to substitute coconut flour for regular all-purpose wheat flour. The rule of thumb is to substitute only 20 percent of coconut for wheat flour. Flour made from coconut becomes dense and soaks up a lot of moisture when it bakes.

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 derived from natural sources and contains a high amount of antioxidants. To gain most of its benefits, consume one teaspoon of coconut flour daily.

Almond flour is low in carbohydrates and rich in healthy fats, while coconut flour is higher in fiber and a good source of medium-chain triglycerides (MCTs). Almond flour and coconut flour are two popular alternatives to traditional wheat flour, especially for those following gluten-free or grain-free diets.

The keto coconut flour batter was good for making chicken balls, onion rings, anything deep-fried. Some things just taste better deep-fried. I had some shrimp that I needed to use and once again, I turned to my low carb coconut battered shrimp recipe.

Is coconut flour a carb or protein? ›

Coconut flour is primarily composed of carbohydrates, specifically dietary fiber, and has a relatively low amount of protein. It is made from the pulp or meat of coconuts after the coconut milk has been extracted. The coconut meat is dried, defatted, and ground into a fine powder, resulting in coconut flour.

A study in 42 women who were considered overweight found that consuming a low calorie diet that included 26 grams of coconut flour per day for 9 months reduced total cholesterol and blood sugar levels. In turn, this may reduce heart disease risk ( 15 ).

Making pancake and waffle batter ahead of time is a huge no-no and will lead to flat, dense results every time. Even letting your batter hang out for just a few minutes after you've mixed it before you start ladling it onto the griddle will lead to less fluffy results.

On the flip side, waffles aren't as flaky-delicate as baked goods, making pastry flour too fine for the job. Good old AP, or all-purpose, flour is where it's at. If you want to sprinkle in a tablespoon or two of buckwheat or rye flour for added nutty heft, go for it.

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.

Some suggest coconut flour should also be soaked. To soak coconut flour doesn't make any sense. The coconut meat from which the flour is made, is naturally soaked in water its entire life (12 months) as it is growing on the tree. To remove the meat from the coconut and soak it again is totally redundant.

Can you eat coconut flour raw? Yes, you can. As for almond flour, the coconut meat used to make coconut flour is dried, heated above 170F/ 77C, killing all possible bacteria in the product.

It's incredibly useful and makes some of the best low carb, grain free baked goods. 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.