Best Flours for a Low Insulin Lifestyle
Because you can still bake, crisp, coat, and create—without spiking your insulin.
Giving up traditional flour doesn’t mean giving up all your favorite foods. It just means switching to flours that don’t send your insulin levels into overdrive. Luckily, there are tons of insulin-friendly options out there—and they actually work.
Here’s a breakdown of the best flours to stock in your Low Insulin Lifestyle kitchen (and how to use them):
Almond Flour
Hands down, the most versatile. You can bake with it, fry with it, air-fry with it—it’s the go-to in most low insulin recipes. Use it to coat chicken for a crispy crust, whip up muffins or cakes, or make homemade crackers.
Why I love it: Easy to find, great texture, and works in both sweet and savory recipes.
Coconut Flour
Another widely available option, but extremely absorbent. A little goes a long way—too much and you’ll end up with a dry, crumbly mess. Best when used in combination with other flours or lots of moisture (eggs, oil, etc.).
Best for: Pancakes, muffins, and cakes when combined with almond flour or extra eggs.
Sunflower Seed Flour
A solid alternative for those with nut allergies. It behaves similarly to almond flour but has a stronger, more earthy flavor. Pro tip: add a little lemon juice or vinegar to avoid the greenish tint it can turn when baked. It doesn’t change the taste, but can make the final product turn green. If you have kids, they’ll love it!
Best for: Nut-free baking and allergy-friendly swaps.
Lupin Flour
Made from lupini beans, this flour is high in protein and fiber, and low in starch, making it perfect for a Low-Insulin Lifestyle. It has a slightly bitter taste on its own, but works beautifully in savory recipes like bread, crackers, or flatbreads.
Best for: Savory baked goods, bread, or crackers.
Cauliflower Flour
Not to be confused with cauliflower rice—this is a true flour made from dried cauliflower. It does have a distinct smell and flavor, so it works best in savory dishes like pizza crusts or garlic flatbread.
Best for: Pizza crusts, flatbreads, or crackers.
Milled Flaxseed
Flaxseed is full of fiber, omega-3s, and lignans that support hormone balance. It’s great as a binder in baking or as an egg replacer in plant-based recipes.
Best for: Adding fiber, moisture, and structure to baked goods.
Milled Chia Seed
Similar to flax but with a slightly different texture. Chia adds thickness and structure and can also be used as a binder. Great in pancakes, muffins, or as a fiber booster.
Best for: Thickening, moisture retention, and plant-based baking.
Pecan or Walnut Flour
These are delicious in baked goods and work similarly to almond flour, but they go rancid quickly, so store them in the fridge or freezer. Their richer flavor makes them perfect for sweets.
Best for: Cookies, muffins, or anything with warm spices or chocolate.
Egg White Protein Powder
This isn’t technically a flour, but it’s great for adding fluff and structure, plus extra protein. It works well in combo with almond or lupin flour for things like protein waffles, pancakes, or soft baked goods.
Best for: Adding volume and protein to baked goods.
Oat Fiber
Not to be confused with oat flour. Oat fiber has had all the starch removed, so it’s pure fiber with zero insulin impact. It can add a flexible, bendable texture to things like tortillas or wraps.
Best for: Low carb tortillas, wraps, or soft baked goods that need structure and stretch.
Final Thoughts
Flour doesn’t have to be off-limits—you just need the right ones. These options let you bake, coat, crisp, and create without spiking your insulin or crashing your energy. Whether you’re whipping up banana brownies, crispy chicken tenders, or a chewy wrap, there’s a flour for that.
Ready to experiment? Let’s get baking!
