Coconut flour is one of my 4 favorite keto flours. It’s low in carbs (about 21 grams of carbs per 100 grams) and contains a lot of fiber and nutrients.
It’s made from dried coconut meat, ground into a fine flour, similar to the way almond flour is made.
Coconut flour has an extremely high water absorption rate, it can suck up much more moisture than almond flour or wheat flour.
Is Coconut Flour Healthy?
Coconut Flour is considered a very healthy flour by nutritionists.
It has many potential health benefits:
Gluten-Free – so it’s a better for gluten allergies.
Grain-Free – so it’s paleo-friendly.
High in Fiber – so it’s good for your guts.
Good Source of Protein – 6 grams of protein per 1/4 cup serving.
High in Iron – a typical 1/4 cup serving contains 11% of your Daily Value.
Low in Carbs – with just 8 grams of net carbs per 1/4 cup serving.
It also contains some essential micronutrients like potassium, so it’s also good for your heart.
Will Coconut Flour Taste Like Coconut?
To some extent, yes. But it doesn’t leave an overpowering taste at all. However, if you are not into coconut at all, it might be better to look for alternative keto flours like almond flour.
Can I Swap Coconut Flour for Almond Flour?
No, Coconut flour and almond flour cannot be swapped. Coconut flour is much more water-absorbent than almond flour, so swapping them will drastically change the texture of your baked goods.
Can I Substitute Almond Flour for Coconut Flour?
No, you can’t substitute one for the other because of their vastly different chemistry. If a recipe calls for coconut flour, you have to use coconut flour. But if a recipe doesn’t use coconut flour, you cannot use it.
Is Coconut Flour Gluten-Free?
Absolutely! It’s a 100% gluten-free flour.
Does Coconut Flour Go Bad?
Yes, coconut flour generally expires after about 12 months at room temperature. But with the recipes below, there’s no risk that you’ll have any lasting that long!
Can You Eat Coconut Flour Raw?
Yes, Coconut Flour is one of the few flours that can be eaten raw.
What Can I Make With Coconut Flour?
I use coconut flour in so many of my baking recipes! Find my favorite below.
These Keto Peanut Butter Cookies with coconut flour and chocolate chips are made with only 5 ingredients and ready in 20 minutes. Plus, these cookies are gluten-free, dairy-free, and contain only 4 grams of net carbs.
Coconut flour crepes are easy low-carb dessert crepes perfect for satisfying your sweet tooth with no guilt. They are delicious stuffed with yogurt, fruits, or nut butter. It is a 100% Dairy-free, paleo, and gluten-free crepe recipe that all the family loves.
This Keto Oatmeal recipe is made with coconut flour and almond butter and is a great alternative to regular oatmeal. It is a single-serve recipe, ready in 5 minutes, 100% sugar-free with a creamy, silky-sweet texture.
Vegan Keto bread loaf with No Eggs. A low-carb loaf with coconut flour, almond flour, psyllium husk, and flaxseed meal. A delicious easy low-carb baking recipe with only 3 grams of net carbs per slice!
These Keto Burger Buns are easy homemade gluten-free burger buns with a soft brioche texture. No yeast or eggs in these buns, only nourishing almond flour, coconut flour, and psyllium husk for a 100% Vegan and paleo burger.
These No-bake Peanut Butter Bars are a healthy dessert with 5 simple ingredients. It's 100% sugar-free, gluten-free and vegan. A delicious easy low-carb recipe to fix your sweet cravings with no sugar in less than 20 minutes.
Homemade Coconut Flour (and 30+ Recipes With Coconut Flour)
Amount Per Serving (2 Tablespoons)
Calories 56.4Calories from Fat 36
% Daily Value*
Saturated Fat 3.5g22%
Polyunsaturated Fat 0.04g
Monounsaturated Fat 0.2g
Net Carbs 4.9g
Vitamin C 0.1mg0%
* Percent Daily Values are based on a 2000 calorie diet.
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.
I'm passionate about sharing easy, tasty recipes that are both delicious and healthy
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweetashoney. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.