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We’re opening our first location September 24th, inside Copper Point Resort in Invermere.

Est 2012 · New Location: Invermere, BC
Vegetable proteins — grain free Grain vs grain-free alternatives

Against the Grain

Grain-free cooking replaces cereal grains with ingredients made from legumes, nuts, seeds, roots and vegetables. These alternatives can introduce different flavours, textures and culinary possibilities while providing new ways to incorporate plant proteins into meals.

Grain-free does not automatically mean lower carbohydrates, allergen-free, more nutritious or suitable for every dietary requirement. The individual ingredients and complete product both matter.

What does grain-free mean?

Grain-free

Avoids cereal grains such as wheat, rice, corn, oats, barley and rye.

Gluten-free

Avoids gluten from wheat, barley, rye and related sources. Gluten-free products may still contain grains such as rice, corn or appropriately produced gluten-free oats.

Wheat-free

Avoids wheat but may still contain other gluten sources, including barley or rye.

Nutrition comparison

Nutrient (½ cup / 125 mL) All-purpose wheat flour Chickpea flour
Calories240188
Protein7 g11 g
Carbohydrates50 g28 g
Fibre2 g5.2 g
Potassium71 mg411 mg

Values compare all-purpose wheat flour with chickpea flour. Other grain-free flours have different nutritional profiles.

Common alternatives

  • For baking Almond flour, coconut flour, cassava flour and chickpea flour.
  • For meals Cauliflower rice, zucchini noodles, spaghetti squash, potato and sweet potato.
  • Plant proteins Chickpeas, lentils, peas, beans, nuts and seeds.

How alternative flours behave

Almond flour

Adds richness and moisture but does not provide the elasticity of wheat gluten.

Coconut flour

Absorbs a large amount of liquid and is generally used in smaller quantities.

Cassava flour

Has a relatively neutral flavour and can sometimes replace wheat flour more directly, although results still vary by recipe.

Chickpea flour

Provides plant protein and a savoury flavour while creating a denser texture in some applications.

Baking and dietary needs

  • Alternative flours absorb moisture differently and may require changes to liquids, fats or binding ingredients.
  • Without wheat gluten, baked products may be more delicate, dense or crumbly.
  • Combining two or more alternative flours can create a more balanced texture.
  • Nut- and legume-based flours introduce their own allergens and are not suitable for everyone.
  • Nutrition varies considerably between almond, coconut, cassava and chickpea flours.

Good to know

  • Grain-free is not the same as gluten-free.
  • People with celiac disease should choose products specifically labelled gluten-free and review ingredient and allergen information carefully.
  • Oats are a grain and may be exposed to gluten through cross-contact unless they are specifically produced and labelled as gluten-free.
  • Grain-free products may contain nuts, legumes, eggs or other priority allergens.
  • Check the ingredient list and Nutrition Facts table instead of relying on front-of-package language alone.
Research spotlight

Grain-free ingredients can provide valuable nutrients from legumes, nuts, seeds, roots and vegetables. Whole grains can also provide fibre, vitamins and minerals. The purpose of this guide is not to identify one category as universally better, but to explain how the ingredients differ and help visitors choose the right option for the recipe and their individual needs.

From our kitchen

Made without grain

Two everyday recipes built on nut, seed and starch flours instead of wheat. Both lean on protein powder and eggs for the structure that gluten would otherwise provide.

Pancakes

Makes one serving

Ingredients

  • ½ cup unflavoured protein powder (Good Protein)
  • ¼ tsp baking soda
  • ¼ tsp salt
  • ½ small banana
  • 1 large egg
  • 1 tbsp coconut milk or water

Directions

  1. Beat all the ingredients together with a fork in a measuring cup, which makes the batter easy to pour.
  2. Coat the bottom of a pan with avocado oil and place over medium heat.
  3. Once the pan is hot, pour in the batter and cook until bubbles come up, then flip and cook the other side until set in the middle and golden. Turn the heat down and cook for longer if it is over-browning.
  4. Serve warm and enjoy.

Blueberries can be added to the batter.

No Grain Bread

Preheat oven to 350°F

Ingredients

  • 1 cup almond meal
  • ½ cup unflavoured protein powder
  • ½ cup arrowroot starch
  • ¼ psyllium husk
  • ¼ cup flax
  • 2 eggs, or 1 egg white
  • ½ tsp salt
  • 3 tbsp apple cider vinegar
  • 2 tsp baking powder
  • 1 tsp baking soda
  • Water as needed

Directions

  1. Mix all ingredients thoroughly in a large mixing bowl. Do not knead the dough.
  2. Shape into a loaf and place in a greased bread tin, or one lined with parchment paper.
  3. Bake for 20 minutes.

Page sources

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Educational disclaimer

This information is provided for general educational purposes and is not medical or dietary advice. Nutritional values are approximate and may vary by product, brand and preparation method. Individuals with celiac disease, food allergies, intolerances or other dietary conditions should read product labels carefully and consult a qualified healthcare professional when appropriate.

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