By Tina Pretsch
Saddleback Church Small Groups & Certified Personal Trainer

Did you know that coconut flour is a healthy, gluten-free and delicious alternative to other flour? Great for people who have an allergy to gluten, grains or have a wheat sensitivity. It’s a great source of protein, has less carbohydrates than soy or nut flours, and is four times higher in fiber than oat bran and three times higher in fiber than ground flaxseeds. It’s also great for people who want to reach a healthy weight because it is high in fiber and helps promote that feeling of fullness.

Coconut flour is made from coconut meat that is dried, defatted and then finely ground into a powder with a consistency very similar to wheat flour. It has a very mild flavor to it. It can be used to make all your baked goods, you can thicken soups and sauces with it and also add it to main dishes. It’s even great in smoothies. Since coconut flour doesn’t contain any gluten, it’ll fall apart if you substitute it 100% for another flour, so it’s best to substitute 25-30% of that flour with coconut flour. A good example would be 25% coconut flour and 75% brown rice flour.


  • High in fiber
  • A great source of iron
  • High in protein – 2 tablespoons contains 2 grams of protein
  • Low Carb – Coconut flour has fewer digestible carbohydrates than any other flour, which gives it a low glycemic index (GI). Low GI foods produce less of a fluctuation in blood sugar levels and are recommended for losing weight, reducing the risk of heart disease and preventing diabetes.

Nutritional Facts– 2 Tablespoons

Calories – 124
Total Fat 4 grams
Total Carbs 17 g
Total Fiber 11g
Protein 5g