Vegetable Flour - The Healthy Flour Alternative 

Nowadays, many people are looking for healthy flour alternatives to implement into their diets. The nutrition and benefits that can be found in vegetable flours are amazing!  Not to mention, there have been countless studies showing that white flour can lead to a rise in bad cholesterol and even contribute to obesity. While whole wheat flour is an alternative, it isn't for those that are looking to remove or eliminate gluten from their diets. Also, there is the process of refining white and wheat flours that can strip away more than half of the vitamins and minerals present in them. 

Luckily, there are healthy flour alternatives. By swapping traditional flour with various types of vegetable flours, you will be able to experience all of the healthy goodness and benefits the vegetables have to offer in place of traditional store-bought flour.  Below, we will be going over some of the benefits of using vegetable flours. 

The Many Benefits Of Vegetable Flours

Vegetable flours are a healthy flour alternative that helps you get the nutrition you need.  They are the perfect choice for every recipe that calls for flour from bread, cupcakes, muffins, pie crusts, noodles, and so much more. When you use vegetable flours in your baking and cooking routine, you get added benefits that you would not get from using regular flour.

healthy flour alternative


Unlike some of the other flours on the market like whole grain or wheat flour, you won't have to deal with gluten. Every vegetable flour is a good choice for those that are looking to avoid gluten intake or for those that have actual gluten allergies. This is an excellent choice for those that are looking for an all-around flour replacement for everyday cooking and baking.  

Fiber Packed

Vegetable flours are jam-packed full of healthy soluble fiber.  The benefit of added fiber to your diet can make a huge difference for your body.  Fiber helps your body maintain healthy bowels, reduce cholesterol levels, control blood sugar levels, and aids in a healthy weight.  

Full Of Nutrients

Vegetable flours are packed full of nutrients. Because you are getting extra vegetables by using vegetable flours you get the benefits you would get from eating the vegetables alone.  By using vegetable flour as your healthy flour alternative, you add antioxidants and superfood nutrients to your daily diet. 

health benefits of alternative flour

Low Glycemic Index

Unlike white flour, which can wreck your blood sugar levels, vegetable flours provide added benefits.  All vegetable flours help to reduce your blood sugar levels which inherently makes them healthier flour alternatives. Spikes in your glucose levels can result in increased inflammation throughout your body. 

Mask Vegetables In Food

The addition of vegetable flour is especially good for moms who are looking to add nutritious vegetables to their children's diets. It can be difficult getting kids to consume heaping servings of vegetables, vegetable flour is delicious and nutritious and when used in recipes, your kids dont even realize they are eating their veggies. Not only will your recipes be delicious, but they allow you to add healthy vitamins and minerals to your family’s meals.

Types Of Vegetable Flours

Below are a few of the vegetable flour alternatives that you can use as instead of traditional flour in your daily cooking. By using these flours, you will be able to incorporate more nutritional properties into your diet and avoid adding unhealthy saturated fats through the use of white flour.

Kale Flour


Kale is one of the most popular superfoods on the market today. It's popular for good reason as it happens to be one of the most powerful superfoods you will find anywhere. It offers a range of essential vitamins and minerals with many health benefits. This type of flour can be used for a range of recipes from making pancakes to breading chicken. 

Carrot Flour


Carrots are another vegetable that offers great health benefits. They contain vitamin A, vitamin C, vitamin K, fiber, beta carotene, potassium, and antioxidants.  This flour can be used in everything from making sauces to baking.

Yam Flour



Yams are another healthy vegetable that you can incorporate more of in your diet by using yam flour. Yam flour is a great option for anyone that is looking for a nutritious flour that is gluten-free and vegan.

Beet Flour


Beet flour is a great option to incorporate into your cooking and it can be used in a variety of ways.  It also acts as a natural sweetener and adds color to your recipes.  Beet flower is incredibly nutritious and contains essential vitamins and minerals including but not limited to folate, magnesium, potassium. Beet flour is particularly good for those that are looking for nutrient properties to add natural energy.

Broccoli Flour


By using broccoli flour, you will be able to get more healthy vegetables in your diet without losing the nutritional value. Just a few tablespoons of broccoli flour can deliver the kind of nutritional properties that you would get from a couple of servings of broccoli.  




Vegetable Flour Recipe Ideas

The recipes that you can use vegetable flours for are endless.  After all, if you can use flour in your recipe, you can substitute it with a healthy flour alternative, vegetable flour.  To give you a few ideas to try, we have included a few recipes below. 

Yam Flour Waffles

yam flour healthy waffles


  • 3/4 cup sweet potato vegetable flour
  • 1/2 cup of almond flour
  • 4 tablespoons of honey
  • 2 full eggs
  • 1.5 cups of almond milk
  • 2 tablespoons of butter


  1. Preheat waffle iron
  2. Mix eggs, almond milk, honey, and butter together in a bowl until smooth
  3. Fold dry ingredients into the wet ingredients until fully incorporated
  4. Pour batter onto greased waffle iron (refined coconut oil for a healthier option)
  5. Let waffles cook until golden brown
  6. Serve hot for best flavor with honey or maple syrup

Red Velvet Pancakes

healthy beet flour pancakes


  • 1.5 tablespoons of beet flour
  • 5 tablespoons of almond flour
  • 2 full eggs
  • 1.5 teaspoons of baking soda
  • 1 tablespoon of flaxseed meal
  • 1 tablespoon of raw honey
  • 2 teaspoons of vanilla


  1. Preheat griddle to 350 degrees
  2. Mix eggs, honey, and vanilla together in a bowl until smooth
  3. Fold dry ingredients into the wet ingredients until fully incorporated
  4. Pour batter onto greased griddle (refined coconut oil for a healthier option)
  5. Let pancakes cook until golden brown
  6. Serve hot for best flavor with honey or maple syrup.  An alternative would be to add fresh whipped cream.

Spinach Pizza Crust

healthy alternative flour pizza crust


  • 1 cup spinach flour
  • 1 full egg
  • 5 cups of shredded mozzarella cheese
  • 1 teaspoon basil
  • 5 teaspoon oregano 


  1. Preheat oven to 425 degrees
  2. Blend spinach flour, mozzarella cheese, and seasoning in a food processor
  3. Add the egg to the processor and blend until smooth
  4. Spread the mixture on parchment paper and bake for 12 - 15 minutes until edges are golden brown
  5. Once the crust is cooked, add your favorite toppings and broil until the cheese is melted

In Conclusion

The bottom line is, vegetable flours are a great alternative flour, with additional health benefits, to traditional flours.  Not to mention, vegetable flours provide a gluten-free and vegan solution for cooking and baking. If you are looking for a delicious, versatile, and healthy option for flour, Hearthy Foods can help!  Check out our store see all of the vegetable flours, fruit flours, nut flours that we carry.  Happy cooking!