Go Gluten Free with Coconut Flour

What is coconut flour?

Coconut flour is a delicious and healthy alternative to wheat and other grain flours. It is also Gluten-Free. Along with many other health benefits, a single two-tablespoon serving of coconut flour delivers 5 grams of fiber with only 8 grams of carbohydrates. This makes it ideal for those following the Paleolithic diet or those who need to be carb conscious for their health.

Coconut flour is a unique form of flour that can add unique texture and taste to some of your favorite recipes. It has a mild flavor that blends seamlessly into sweet or savory baked goods. It also makes a wonderful coating for chicken, fish or other proteins in place of regular flour or cornmeal.

Because coconut flour doesn’t contain gluten, it cannot be substituted at the same ratio as regular flour. It can, however, be used for approximately 1/3 of the flour content in all of your favorite recipes. Because it is also drier and more fibrous than traditional wheat flours, coconut flour requires an equal ratio of liquid to flour for best results.

What are the health benefits of coconut flour?

  1. Gluten Free. Coconut flour comes from the dried meat of coconuts that has been finely ground. The resulting fine powder is free of gluten, which is known to cause sensitivities and allergies in 1 in 133 Canadians according to the Canadian Celiac Association.
  2. High in protein. Because coconut flour comes from the meat of dried coconut, it is high in protein. Although it is not gluten protein, it is beneficial in helping cell growth and rejuvenation.
  3. High in fiber. Coconut flour is very rich in fiber. This means that not only is coconut flour healthy for digestion, but it will also help you feel fuller faster and stay fuller for longer.
  4. High in manganese. Manganese is helpful in absorption of many different minerals including choline, biotin, vitamin C, and thiamine. It also helps promote a healthy immune system, thyroid health, and also helps to promote and stabilize healthy blood sugar levels.
  5. High in lauric acid. Lauric acid is a healthy saturated fat, which is essential for immune system health. It is also known to help promote healthy skin and thyroid health.

Our featured team pick

Our favourite Coconut Flour is Bob’s Red Mill Organic Coconut Flour, available in-store.



Gluten-Free Coconut Brownie Bars

Introduce yourself to baking with coconut flour by trying these delicious gluten-free coconut brownie bars. The primary ingredients are medjool dates and coconut flour, which give these brownies their unique texture and delicious flavour.


For the brownie layer:

  • 15 dried medjool dates, pitted
  • ¼ cup coconut oil, melted
  • 2 tablespoons coconut flour
  • 3 eggs, whisked
  • ¼ cup unsweetened cocoa powder
  • 2 tablespoons raw honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon baking soda
  • ¼ teaspoon baking powder
  • A pinch of salt

For the topping:

  • 1.5 cups unsweetened shredded coconut
  • 2 tablespoons coconut oil
  • 2 tablespoons coconut cream concentrate or homemade coconut butter
  • 1 tablespoon raw honey
  • 2 egg whites, whisked until foamy
  • pinch of salt


  1. Preheat oven to 365 degrees.
  2. Add your dates to a food processor. Pulse until you get a clumpy paste.
  3. Add your coconut oil and cocoa powder to the food processor and puree until well mixed and the consistency has become smoother.
  4. Add your eggs, coconut flour, honey, vanilla, baking soda and powder, and salt and puree until smooth.
  5. Grease an 8×8 baking dish with extra coconut oil, then pour in your brownie mix and smooth out throughout the dish.
  6. Now make the top layer. Add your shredded coconut, coconut oil, coconut butter, and honey to a bowl and heat in the microwave.
  7. Mix ingredients together until smooth then add your whisked egg whites and mix well.
  8. Pour topping over your brownie batter and smooth out until covering the entire surface of the brownie.
  9. Add dish to oven and bake for 20-25 minutes.
  10. Let cool then cut into pieces.
  11. Enjoy!

More delicious recipes

Check out more recipes using Bob’s Red Mill Organic Coconut Flour at this link.


If you enjoyed this recipe, or have your own coconut flour recipe to contribute, leave us a comment below.

Sources: Bob’s Red Mill,  The Examiner, Coconut Research Centre, PaleOMG