5 Buckwheat Flour Substitutes That You Can Try

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Want to make recipes out of buckwheat flour but don’t have some at home? That’s okay. There are some excellent buckwheat flour substitutes that you can try in place of buckwheat flour. Some may work better than others, depending on the recipe. We’ve included gluten- and non-gluten-free alternatives to choose what works best for you.

buckwheat flour in the bowl

Buckwheat is a gluten-free grain that is commonly used in gluten-free recipes. You might be looking for a buckwheat flour substitute if you can’t find it. Buckwheat recipes typically call for leavening or binding agents to compensate for the denser flour. Thus, buckwheat flour or other heavy flours will produce similar results, making them the best option. 

So, now you must be wondering what could be the substitute for buckwheat flour? The best buckwheat flour substitutes are oat flour, quinoa flour, chickpea flour, brown rice flour, and sorghum flour. So, if buckwheat flour is not common in your location or is difficult to track down in grocery stores, you can always use these buckwheat flour alternatives.

Before I dive into the substitutes, I do believe that I should tell you a little more about buckwheat flour. That way, you’ll be able to understand the ingredient better, and it will also be easier for you to pick the substitute that works best for you. 

Quick Peek: Buckwheat Flour

Buckwheat flour

You can also call this section buckwheat flour 101. You will understand buckwheat flour’s flavor, texture, uses, and also all nutritional information. So, let’s get started!

What is Buckwheat Flour?

Buckwheat flour is a free-flowing white to gray powder with black speckles. It adds a distinct flavor and nutritional value to baked goods. In Asia, Eastern Europe, and the United States, it is traditionally used in pancakes, noodles, and unleavened bread. 

Buckwheat flour is gluten-free, has a sweet aroma, and has a nutty, earthy, bitter, and intense flavor. Contrary to its name, buckwheat flour has no relation to wheat and is best used when combined with other flours.

Buckwheat flour is made from grain-like seeds or cultivated plants. The term ‘buckwheat’ refers to various domesticated plants grown in Asia. Despite its name, buckwheat is a naturally gluten-free grain because the seeds of this plant contain complex carbohydrates.

Describing Buckwheat Flour: Flavor & Texture 

Talking about the flavor of buckwheat flour, the earthy flavor of buckwheat adds a new dimension of flavor and texture to any dish. Buckwheat flour has an earthy flavor with a nutty and slightly bitter undertone. It is quite popular with meat lovers because of its robust flavor. Buckwheat has hints of sweetness and a hoppy flavor that adds a delicious tang to any dish.

The texture of buckwheat flour is super soft, light, and beautiful. It has a gray color, which gives an earthy look and gives a dark toasted brown color to baked dishes. Buckwheat flour has a different texture than wheat flour because it is gluten-free. So, it will work best with cakes and muffins to add tenderness and moistness. 

Uses of Buckwheat Flour

In Asia, Eastern Europe, and the United States, buckwheat flour is traditionally used in pancakes, noodles, and unleavened bread. It is gluten-free, has a sweet aroma, and has a nutty, earthy, bitter, and intense flavor. Buckwheat flour works best when combined with other flours.

Use buckwheat flour along with other flour to make baked recipes like muffins and bread. Kickstart your morning with healthy buckwheat quinoa bread or a bowl of buckwheat groats with a handful of fruits and dry fruits. You can add buckwheat flour to all-purpose flour to make pancake batter too. Relish delicious recipes made from buckwheat flour. 

Buckwheat Flour On The Health Radar | Looking Through The Wellness Telescope

Buckwheat flour is loaded with ample nutritional benefits. It lowers cholesterol levels and helps reduce blood pressure. Buckwheat flour is rich in antioxidants, protein, and minerals. The high fiber and low GI make it the best choice to add to various recipes.

Moreover, buckwheat flour is gluten-free, which works best for dietary goals. Also, buckwheat flour is rich in fiber. Fiber promotes regular bowel movements and lowers the likelihood of experiencing symptoms such as constipation. A fiber-rich diet will undoubtedly protect your digestive health.

Why Use A Substitute For Buckwheat Flour?

I think you probably must have wondered by now why you would even want to use a substitute for such a healthy ingredient. That is a very valid point, for sure. However, there are a few reasons why you might consider using a substitute for buckwheat flour. 

So what if you’ve discovered the perfect recipe but are out of buckwheat? You can use some excellent substitutes for buckwheat flour. Some may be more effective than others, depending on what you’re cooking.

If you believe fiber intake is important for your diet, keep in mind that buckwheat is much higher in fiber than most other flour options. So, if you want to control fiber consumption, you can try looking for other buckwheat alternatives. 

Another reason for finding buckwheat flour substitutes is that some people may be allergic to it. So, using other flour choices might be the best solution for them. Last but not least, buckwheat flour may not be widely available, so choosing other options is vital. 

I have rambled enough about buckwheat flour now, haven’t I? Okay, so now, without further ado, I am going to take you to the main attraction of this article, the best buckwheat flour substitutes!

Other Food Substitutes You Can Try

5 Buckwheat Flour Substitutes

This section has all the best substitutes you can use in place of buckwheat flour. You will also get to know what recipes the substitutes work best in and the ratio of substitution for each substitute. So, let’s get started!

1. Oat Flour

oat flour in the glass bowl

A great alternative to buckwheat flour is oat flour. Oat flour, which is prepared from ground oats, is a popular gluten-free alternative. Oat flour can also be a cost-effective alternative to buckwheat. It’s available in most shops. You can also make it by grinding oats.

Oat flour has a more gentle texture than buckwheat flour. Oat flour has a distinct nutty flavor that will complement your recipes. Just because oat flour has a different texture. You have to be a little bit calculative while baking, which will help you because oat flour has moisture and can work so well.

Whenever you use oat flour, check that the packaging will be good. All oat flour is not gluten-free. Oats are really good for your breakfast. You can have oatmeal and oats with cereal too. Oat flour is an amazing option for making good desserts or healthy dishes. 

2. Quinoa Flour

quinoa flour in a bowl

Quinoa is a very popular grain that is derived from seeds. You can make quinoa flour at home by grinding these grains. Quinoa is the best substitute for buckwheat flour. Quinoa has more protein and nutrition than anything on this list. It can be a great option for your healthy diet.

Using quinoa flour is a good idea, even if you have buckwheat around you. Quinoa flour comes with a very nice flavor profile. The best part about quinoa flour is it can absorb moisture really well. Absorbing the moisture quality of quinoa can be tricky sometimes. It can affect your baking, and sometimes your dish can become dry. 

Quinoa flour is gluten-free as well. Quinoa flour is extremely healthy and versatile for your cooking. Just make sure the portions are down before mixing them into your mixture. Otherwise, it is definitely a must-try ingredient. Quinoa is gluten-free, so it can give the best structure to your baked bread.

3. Chickpea Flour

chickpea flour in the bowl

Looking for a similar flavor but a different texture? Chickpea flour is the best substitute for buckwheat flour. Chickpeas are a tasty small legume used in hummus and other Mediterranean dishes. Chickpea flour also goes by the name gram flour. You can also find them in Indian foods easily. Mostly you will find them in fried munchies.

Despite being similar in flavor, chickpea flour can make your dish denser. This is due to chickpea flour’s high protein level and low carbohydrate content. You just have to do a little research before sprinkling it in your recipes. An excessive amount or too little of something can make a big difference in your recipe.

Chickpea flour is absolutely gluten-free flour. It is also a starch-free flour. Before buying it from the outside, make sure there is no starch added to it. Chickpea flour is a really nutritious flour. It has a lot of protein and fiber. This flour could be the best choice for vegans and vegetarians.

4. Brown Rice Flour

brown rice flour in a bowl

It should come as no surprise that brown rice flour is on this list. Brown rice is the healthiest and best substitute for buckwheat flour. Brown rice is currently used in a wide range of recipes. You can make pasta, flour, and other dishes that do not include gluten. Since it is dense, it may easily be used to produce bread on a daily basis.

Brown rice is also heart-healthy. It is the best substitute for gluten-based flour. A healthy dose of fiber and magnesium should be a part of any diet if they aren’t already. The benefits of brown rice flour should be highlighted regardless of what you use it for.

You can easily find brown rice flour in any store. You will be amazed at why you have not used it for baking purposes. You can make excellent cakes, muffins, and pancakes. This flour can be the best base for your soups and gravies.

5. Sorghum Flour

buckwheat flour in a bowl

Due to its long history of being fed to livestock, sorghum may raise some eyebrows. But this is very beneficial for humans. It is the best substitute for buckwheat flour. You can still use sorghum flour if you already have buckwheat flour.

Sorghum flour is high in various nutrients, including fiber and protein. It also adds a lot of minerals and vitamins to your dish. Making a batch of cookies for yourself with sorghum flour would undoubtedly relieve some of the guilt. This flour is completely gluten-free, so you will not return to your regular flour after using it.

This flour is high in protein and promotes tender crumbs in baked goods. It also helps you balance your blood sugar. You can make excellent cakes and bread with sorghum flour.

Short Recap On Best Buckwheat Flour Substitutes

Here is a short recap on choosing the best yogurt substitutes.

Best Buckwheat Flour Substitutes In Terms Of Flavor and Texture –

Quinoa flour is the best buckwheat flour substitute in terms of flavor and texture.

Best Buckwheat Flour Substitutes That Are Not Grain Based –

  1. Quinoa Flour
  2. Sorghum Flour

Best Buckwheat Flour Substitutes Should Be Least Considered –

Chickpea flour is the best buckwheat flour substitute that should be least considered.

How To Use Buckwheat Flour Substitutes In Your Recipes

buckwheat flour in the bowl

Buckwheat Flour Substitutes

Want to make recipes out of buckwheat flour but don't have some at home? That's okay. There are some excellent buckwheat flour substitutes that you can try in place of buckwheat flour. Some may work better than others, depending on the recipe.
5 from 1 vote


  • Oat Flour
  • Quinoa Flour
  • Chickpea Flour
  • Brown Rice Flour
  • Sorghum Flour


  • Go through the substitutes and see which one seems fit for the recipe.
  • Collect your ingredients and use your preferred substitute.
  • Use the substitute in the required amount and proceed to make the dish according to the recipe.
Tried this recipe?Let us know how it was!

Final Word

Finally, we can conclude that the above substitutes are the best potential buckwheat flour substitutes. Healthy nutrients, particularly fibers and proteins, make these flours nutritionally similar to buckwheat. Other gluten-free flour, such as pea flour, soy flour, millet flour, almond flour, and so on, can be used, but the results will not be as similar.

Let me know in the comments if you agree with our list and your favorite substitute. This was all from me. I’ll see you next time. Until then, take care and happy cooking!

Frequently Asked Questions (FAQs)

How is buckwheat flour good for health?

Buckwheat is a high-nutritional-value whole-grain superfood. Buckwheat flour improves heart health, assists in weight loss, and aids with diabetic management.

What is the difference between buckwheat flour and regular flour?

Buckwheat is gluten-free and loaded with protein. On other hand, wheat flour is not gluten-free and has high fiber and carbohydrates.

Is buckwheat flour high in carbs?

Buckwheat flour is low in carbs as it’s gluten-free.

Is it okay to eat buckwheat flour every day?

Yes, buckwheat flour is low in fat and therefore reduces the risk of cholesterol. So, eating in your daily routine is always a good option.

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