Flour is a staple in baked goods, pasta, and thickening agents for gravy or casseroles –  it can be found in practically every pantry in North America.

But as more people follow gluten-free or keto diets, they are interested in replacing their all-purpose white flour – so refined it removes most of the fiber and nutrients – with more wholesome options. Rather than just one, we’re giving you a list of 3 of the top all-purpose flour substitutes to try in your next dish.

Coconut flour is made by grinding up the meat of coconut until it’s fine. It has a mildly sweet flavor that makes it best for cookies, cake, and other baked goods. It has a tendency to absorb a lot of liquid and is best used with dishes that use eggs to keep its moisture, like muffins. Coconut flour is grain – and gluten-free and a good source of antioxidants, protein, fiber, fat, and minerals like iron and potassium. On the controversial side, it does contain a substantial amount of saturated fat, but the fat from coconut is composed of medium-chain triglycerides that may reduce inflammation and support a healthy metabolism.
Serving: ¾ cup Calories 210/Protein 8.5 g/Fat/13 g/Fiber 25 g/Iron 22% of the daily value/Potassium 18% of the daily

Grinding blanched almonds into a fine powder creates  gluten-free almond flour.  It has a nutty flavor and can be substituted 1:1 with wheat flour. Almond flour works well with baked goods, but it can be used in savory foods like meatballs and pasta. Nutritionally, almond flour is a good source of magnesium, omega-3, plant protein, and vitamin E. It also offers benefits like improved insulin resistance and lowering bad cholesterol and blood pressure.
Serving ½ cup: Calories 340/Protein 12g/Fat 30g/Carbs 12g/Fiber 4g/Calcium 5% of the daily value/Iron 6% of the daily value/Potassium 8% of the daily value/Magnesium 65% of the daily value/Vitamin E 100% of the daily value 

Whole wheat flour is one of the few flours that can be used as a 1:1 substitute for white flour, but they are very different. Where white flour removes the most nutrient-dense parts – the bran and the germ – wheat flour is the wheat kernels ground to a powder without processing. Whole wheat flour is a good source of protein, fiber, and a variety of vitamins and minerals, but unlike the other flours suggested it is not gluten-free. Whole wheat flour is extremely versatile and great for pizza doughs, bread, and other baked goods.
Serving size ½ cup: Calories 200/Protein 8g/Fat 0g/Carbs 42g/Fiber 8g/Iron 11% of the DV/Potassium 5% of the DV 

There are more healthy flour options available today than ever before with their own unique taste and nutrient profile.

With so many options available, there’s no reason not to experiment.