For many people, the act of baking is intimidating. Unlike cooking – where there is some forgiveness if the ingredients aren’t measured perfectly or the cooking time varies a little bit – baking requires more precision and control. And if baking is intimidating, then grain-free baking is even more so!
Yet still, mastering the art of grain-free baking opens up a world of baked goods to people who have dietary restrictions or want to avoid gluten, oats, or wheat-based flours. Learn the common ingredients used and some tips for grain-free baking success.
Common Ingredients Used When Baking Without Grains
While this isn't a full list of ingredients used in grain-free baking, these foods show up often and are used to create the right taste, textures, and height in grain-free recipes:
- Alternative flours - common choices are almond flour, coconut flour, and even bean-based flours, such as chickpea flour. Cassava flour and banana flour are popular choices, too
- Starches - starches like tapioca starch, arrowroot powder, and potato starch are used to add thickness and texture
- Cacao or cocoa powder - common in chocolate grain-free baked goods
- Baking soda and baking powder - these leavening agents help grain-free baked goods rise and get the desired texture
- Eggs, butter, sugar - just as with regular baking, grain-free baking often incorporates ingredients like eggs, butter, sugar (and alternatives to these), as well as salt, flavor extracts, and liquids including milks, non-dairy milks, yogurt, or applesauce
Grain-Free Recipes To Try
Chef and founder Adrienne created Struesli because she was looking for granola that wouldn’t exacerbate her autoimmune conditions, including Crohn’s disease and chronic migraines. She wanted to avoid a base of oats and other grains, so she created Struesli with thinly sliced tiger nuts, a nutritious root vegetable.
Adrienne also creates most of the ideas featured in our recipe gallery, including many delicious grain-free recipes. Check out:
- Grain-Free Pancakes - made with almond flour, tapioca starch, and Struesli
- Blackberry Peach Crisp - made with arrowroot powder and Struesli
- Granola Raisin Cookies - made with baking soda and Struesli
- Grain-Free Bread - made with almond flour, tapioca flour, baking soda, and Struesli
- Chocolate Banana Muffins - made with almond flour, cocoa powder, baking soda, and Struesli
- Grain-Free Brownies - made with almond flour, coconut flour, cocoa powder, baking soda, and Struesli
- Vanilla Chocolate Chunk Muffins - made with almond flour, arrowroot powder, baking powder, baking soda, and Struesli
Tips For Grain-Free Baking
The following rules of thumb are helpful to keep in mind when making grain-free recipes at home.
- Lower temperature, longer bake time - grain-free baked goods tend to be higher in fat than traditional flour-based baked goods. So they can burn and darken faster if baked at too high of a temperature. Grain-free recipes are usually baked at 25-50 degrees less than other baked goods and for 15-20 minutes longer.
- Use a leavening agent - baking powder and baking soda are common additions to help grain-free baked goods get the same height as traditional baked goods. Sometimes eggs, an acid like vinegar or lemon juice, or steam can be used to get more height, as well.
- Mix well - whereas most traditional baked good recipes encourage you not to “overmix” the batter so it doesn't become too dense or chewy, the opposite is often true of grain-free baking where longer mixing can help create more structure in the baked goods.
- Let batters and dough rest - it can be beneficial to let grain-free batters and doughs rest for 20-30 minutes before baking to allow the flours and starches to absorb the liquid.
- Measure carefully - if the recipe provides weights in grams or ounces, use those to weigh out ingredients rather than measure with cups and spoons, as weight measurements can be more accurate. If weights aren’t provided, measure and level ingredients as accurately as possible.
People Who Avoid Grains And Why
Common reasons that someone may want or need to avoid grains often have to do with how their body reacts to digesting grains. Here are some common reasons someone may be interested in grain-free eating and grain-free baking:
They have an autoimmune condition. The relationship between grains and inflammation is complex. Studies have shown that refined grains, such as all-purpose white flour, may cause an inflammatory response in people with an autoimmune condition, such as Crohn’s disease. Whole grains, on the other hand, may have the opposite effect, whereas some people with an autoimmune condition report feeling better when they avoid all grains.
They eat gluten free. There are gluten-containing grains (including wheat, rye, barley, and more) and gluten-free grains (including oats, quinoa, rice, teff, and more). So, while some people with celiac disease or a gluten intolerance do still eat grains, some gluten-free eaters avoid grains altogether. A grain-free diet is also a gluten-free diet by default.
They’re following a keto, Paleo, or Whole30 diet. These primal diets offer a “back to basics” whole-food approach that does not allow grains.
They have an allergy. Some people are allergic to certain grains, such as wheat, corn, or rice.
They suffer from digestive issues. While they may not have an allergy, certain grains can cause digestive pains and issues for some people. This is especially true for grains that are high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), such as wheat, rye, barley, and amaranth.
Anyone can try grain-free baking, whether they just want to avoid high processed grains or get creative in the kitchen. With this overview and Adrienne's recipes as your guide, you can feel less intimidated and more confident in the kitchen.
Written by Jessie Shafer, RD
March 7, 2025
