What Is a Substitute for Whole Wheat Flour?

What's the best whole wheat flour substitute?

White whole wheat flour is the closest 1-to-1 substitute and the best choice for most recipes. It's made from white wheat (a different variety) and contains the same bran, germ, and endosperm as regular whole wheat flour, with similar nutrition. The flavor is milder and the color is lighter.

All-purpose flour is also a 1-to-1 substitute but lacks the bran and germ, so it has less fiber and nutrition. Use 1 cup of AP flour for 1 cup of whole wheat flour. The result will be lighter in color and softer in texture but won't have the nutty depth of whole wheat.

Can you use spelt or other whole grain flours?

Spelt flour is a 1-to-1 substitute with a milder, slightly sweet flavor. It's not gluten-free, but the gluten structure is different (some people who are sensitive to modern wheat tolerate spelt better). The texture in baked goods is softer than whole wheat.

Whole rye flour, einkorn flour, and Kamut flour also work as substitutes but have stronger flavors that change the recipe. Use 3/4 cup of these heritage grain flours per 1 cup of whole wheat flour, since they often absorb more liquid. Oat flour is a 1-to-1 substitute that works well in muffins and quick breads but produces denser, slightly chewier results.

How do you adjust recipes when substituting whole wheat?

Whole wheat flour absorbs more liquid than refined flours, so substituting AP flour (which absorbs less) means recipes can become dry. Add 1-2 tablespoons of extra liquid per cup of substituted AP flour to compensate.

Going the other direction (using whole wheat in a recipe designed for AP flour), the bran's edges can cut gluten strands during mixing, making baked goods denser. Resting whole wheat doughs for 20 minutes before mixing lets the bran soften and prevents this. For best results in any whole wheat substitution, mix gently and don't over-knead.

When does the whole wheat flour substitute fail?

For 100 percent whole wheat bread recipes, substituting AP flour changes the bread's fundamental character. The bread will be lighter, less hearty, and less nutritionally dense. For recipes that explicitly aim for whole wheat texture and flavor, finding actual whole wheat (or white whole wheat) is the better choice.

For pancakes, muffins, and quick breads, AP flour substitutes fine and the result tastes like a slightly lighter version of the original. For sandwich bread, dinner rolls, and pizza dough, AP flour gives a softer, less dense result that many people prefer anyway. For honey wheat bread and similar recipes where whole wheat is the defining ingredient, white whole wheat flour is the best substitute.