The Top 5 Substitutes for Spelt Flour: A Guide to Finding the Perfect Alternative

The 5 Best Spelt Flour Substitutes

Spelt flour is a popular choice for people who are sensitive to wheat but still enjoy baking and cooking. While spelt flour contains less gluten than wheat, it is not suitable for those with gluten allergies or sensitivities. If you are looking for spelt flour substitutes that are either gluten-free or low in gluten, there are five excellent options to consider. These substitutes can be used in a variety of recipes and offer different nutritional benefits. In this article, we will explore the five best spelt flour substitutes and discuss their characteristics and uses.

1. Einkorn Flour

Einkorn flour is an ancient type of wheat that is considered the oldest type of wheat. Unlike modern wheat, Einkorn has not undergone extensive hybridization and retains many of its original nutrients. It has a higher protein content than modern wheat and a distinctive nutty flavor. Einkorn flour has the same gluten content as spelt flour, but has a weaker gluten structure, making it easier to digest for those with gluten sensitivities.
When using einkorn flour as a substitute for spelt flour, it is important to note that it lacks elasticity and absorbs less water. To compensate, use 1/3 less water than the recipe calls for. It is also recommended to avoid overkneading or overworking the dough when using einkorn flour.

Recommended: Organic Whole Grain Einkorn Flour

Consider using organic whole wheat einkorn flour, which is 100% organic and grown naturally without the use of chemicals or pesticides. This flour is freshly ground when you order it, ensuring maximum freshness and nutrient retention. By choosing einkorn flour, you can support smaller farms and enjoy the unique flavor and nutritional benefits it offers.

2. Kamut Flour

Kamut flour, also known as khorasan or oriental wheat, is another ancient grain that can be used as a substitute for spelt flour. It is high in protein, fiber, and vitamins, making it a nutritious choice. Kamut flour is low in gluten and has a sweet, buttery flavor that adds a unique flavor to baked goods.
When using Kamut flour as a spelt flour replacement, it is recommended to knead the dough more thoroughly due to its higher fiber content. You may also need to adjust the water content slightly to prevent the dough from drying out. In general, 1 cup of kamut flour can be substituted for 1 cup of spelt flour.

Recommended: Food to Live Organic Kamut Flour

Consider using Food to Live Organic Kamut Flour, which is rich in protein and fiber. It contains 30% more protein than other wheat flours and adds a delicious nutty flavor to baked goods. This flour is certified organic and free of toxins and harmful ingredients.

3. Amaranth Flour

Amaranth flour is an excellent gluten-free substitute for spelt flour. It is not made from grains, but from the seeds of the amaranth plant. Amaranth flour is known for its high fiber and protein content. It has a mild, slightly nutty flavor that can be enhanced with additional ingredients.
When using amaranth flour in recipes, it is best used in non-rising items such as pancakes, flatbreads, or cookies. If you want to use it in a rising bread recipe, you will need to combine it with another flour, such as corn or wheat flour. In general, you can replace 25% of the wheat flour in a recipe with amaranth flour.

Recommended: HerbaZest Organic Amaranth Flour

Consider using HerbaZest Organic Amaranth Flour, which is nutrient-dense and perfect for incorporating into various recipes. This flour is non-GMO, certified organic, and kosher. It provides 3 grams of protein and 4 grams of fiber per serving and is a good source of iron.

4. Barley Flour

Barley flour is another low-gluten spelt replacement that is high in protein and low in fat. It has a nutty flavor that adds depth to baked goods, especially those with nuts, seeds, and dried fruit. Barley flour is not recommended for delicate flavor recipes because its nutty flavor can overpower other ingredients.
When using barley flour as a spelt flour substitute, you can use ½ cup of barley flour for every cup of spelt flour in a recipe.

Recommendation: Food to Live Organic Barley Flour

Consider using Food to Live Organic Barley Flour, which is made from high quality barley grains. This flour is pure and free of harmful ingredients. It provides a rich nutritional profile and adds a nutty flavor to your baked goods.

5. Rice Flour
Rice flour is a versatile gluten-free spelt flour substitute that can be used in a variety of recipes. It is made from finely ground rice and has a neutral flavor, making it suitable for both sweet and savory dishes. Rice flour is a good option for those with gluten sensitivities or allergies.
When using rice flour as a replacement for spelt flour, it is important to note that it has a different texture and may require additional thickening agents such as xanthan gum or tapioca starch to achieve the desired consistency. In general, rice flour can be substituted for spelt flour on a 1:1 basis.

Recommended: Bob’s Red Mill White Rice Flour

Consider using Bob’s Red Mill White Rice Flour, which is made from high-quality white rice. This flour is finely ground and has a smooth texture, making it ideal for a variety of baking needs. It is gluten-free, non-GMO and produced in a dedicated gluten-free facility.

Bottom line

When it comes to finding spelt flour substitutes, there are several options available to meet different dietary needs and preferences. Einkorn flour, kamut flour, amaranth flour, barley flour, and rice flour are all excellent choices that offer unique flavors and nutritional benefits. Whether you are looking for a gluten-free option or just want to try something different, these substitutes can help you achieve delicious results in your baked goods and recipes. Experiment with different combinations and ratios to find the substitute that works best for your specific needs. Happy baking!


Can I replace spelt flour with gluten-free alternatives?

Yes, you can. Amaranth flour and rice flour are both gluten-free substitutes for spelt flour that work well in a variety of recipes.

Are these spelt flour substitutes suitable for people with gluten sensitivities?

Yes, some of the substitutes mentioned, such as amaranth flour and rice flour, are gluten-free and can be enjoyed by people with gluten sensitivities or allergies.

Are these substitutes similar in taste and texture to spelt flour?

Each substitute has its own unique flavor and texture. Einkorn flour has a nutty flavor, while Kamut flour has a sweet and buttery taste. Amaranth flour has a mild, slightly nutty flavor, and barley flour adds a nutty depth to baked goods. Rice flour has a neutral flavor that works well in both sweet and savory recipes.

Can I use these alternatives in any recipe that calls for spelt flour?

While these substitutes can be used in many recipes that call for spelt flour, it’s important to note that they may have different characteristics. For example, einkorn flour may require less water, and amaranth flour may be better for non-rising items. It’s always a good idea to experiment and adjust the recipe accordingly.

Where can I find these spelt flour substitutes?

These substitutes can usually be found in well-stocked grocery stores, health food stores, or online retailers that specialize in baking ingredients and alternative flours.