What Is Amaranth flour and How Can I Use It?
Amaranth flour rewards a little know-how: how to choose it, cook it, store it, and substitute in a pinch. Browse 28 recipes to cook with it.
Key Points
- Gluten-free seed flour, high in protein and lysine; an ancient Aztec grain.
- Strong grassy, nutty, malty flavor, so use it as a booster, not the main flour.
- Keep it to roughly 10 to 25 percent of total flour to avoid gum and bitterness.
- No gluten means no rise; always pair with a structural flour or binder.
- Oily flour goes rancid: store airtight in the fridge ~4 months or freeze ~1 year.
What is amaranth flour?
Amaranth flour is milled from the tiny seeds of the amaranth plant, an ancient grain that fed the Aztecs long before wheat reached the Americas. It is naturally gluten-free and notably high in protein and the amino acid lysine, which most grains lack.
The flour is pale tan with a distinct flavor: grassy, nutty, a little peppery and malty. That assertive taste is the reason amaranth is almost always used in small proportion, not as the main flour in a recipe.
With no gluten, it gives no structure on its own. See the flour hub for how it compares to other flours.
Baking With Amaranth Flour
Treat amaranth as a booster, not a base. Use it for about 10 to 25 percent of the total flour to add protein and a nutty depth without the grassy note taking over.
It works best in hearty, full-flavored bakes. It carries a quick bread like amaranth baking powder bread, lends body to amaranth rye sticks, and brings a tender crumb to shortbread with amaranth.
Amaranth also thickens. A spoonful whisked into a sauce or stew adds body and a savory backbone, useful in braises and meatballs.
Pairing and Common Mistakes
Its earthy, malty character suits chocolate, honey, cinnamon, dried fruit, and toasted nuts. In savory cooking it goes with beans and corn and rich braised meats, which echo its Mesoamerican roots.
The most common mistake is using too much. Push amaranth past roughly a quarter of the flour and the result turns gummy and dense, with the grassy note tipping into bitter.
The second is expecting a rise. Amaranth has no gluten, so a loaf made mostly from it will be heavy and crumbly. Always pair it with a structural flour or a binder like eggs or xanthan gum.
What to Use Instead
For a similar high-protein, gluten-free booster, quinoa flour is the closest match, with a comparable nutty, slightly bitter edge. Use it in the same small proportion.
Teff or sorghum flour also stand in well, adding whole-grain flavor without the strongest grassy notes. If protein is not the goal and you just need bulk, brown rice flour is milder and more neutral.
None of these replace gluten, so keep the structural part of the recipe in place when you swap.
Buying and Storing Amaranth Flour
Amaranth flour is sold in health-food aisles and online; look for a fresh, sealed bag, since the high oil content means it does not sit forever.
Those oils turn rancid faster than refined wheat flour. Store it airtight in the fridge for up to four months or the freezer for up to a year, and let it come to room temperature before baking. A bitter, sour smell is the sign it has gone off.
Nutrition
Nutrition Facts
Serving Size 1 cup (195g)Quick facts
Food group: Amaranth flour is a member of the Cereal Grains and Pasta US Department of Agriculture nutritional food group.
- In Chinese
- 苋菜粉
- British (UK) term
- Amaranth flour
- en français
- la farine d'amarante
- en español
- harina de amaranto
How much does amaranth flour weigh?
| Amount | Weight |
|---|---|
| 1 cup | 195 grams |
Related
Cereal Grains and Pasta
Recipes using amaranth flour
There are 28 recipes that contain this ingredient.
Five Grain Sourdough Bread
Five grain sourdough bread for the bread machine blends bread flour, amaranth, whole-wheat, soy and rolled oats with a tangy sourdough starter. Hearty crumb, nutty crust, high-fiber loaf.
Five Grain Sourdough Bread
Five grain sourdough bread for the bread machine blends bread flour, amaranth, whole-wheat, soy and rolled oats with a tangy sourdough starter. Hearty crumb, nutty crust, high-fiber loaf.
Sun-Dried Tomato & Asiago Cheese Bread
Really enjoyed this bread machine recipe. I did double the amount of sun-dried tomatoes and cheese, and I loved it. I ate half of it directly without anything else, it was that good!
Barley-Amaranth Waffles
Barley-amaranth waffles built on whole-grain alternative flours with no wheat. Nutty, slightly sweet, vegetarian-friendly waffle batter doubles as pancakes for a high-fiber breakfast.
Banana Bread (No Milk or Wheat)
Gluten-free dairy-free banana bread made with amaranth or brown rice flour, arrowroot, mashed bananas, honey, and ground nuts. A wholesome allergy-friendly loaf with no wheat or milk.
Iowa Deer Steak Strips
Iowa deer steak strips simmer tender venison in a savory chili-sauce gravy with mushrooms, onion, and green beans, all spooned over buttered egg noodles. A hearty wild-game skillet supper.
Christy's Christmas Trees
Pull-apart Christmas tree coffee cake made with bread machine dough, shaped from soft buttermilk rolls, topped with sweet icing and cinnamon heart candies. A festive holiday brunch centerpiece.
Whole Roast Suckling Pig
Roast a whole suckling pig at home, from the vinegar soak that whitens the meat to the oil basting that crackles the skin. Posed on its haunches with an apple in its mouth and a watercress garland, it's the ultimate feast centerpiece.
Mix'N'Match Meatballs
Mix-and-match meatballs you build your way, choosing the meat, broth, herb, and creamy finish. Baked, then simmered in a mushroom gravy enriched with sour cream, yogurt, or cream cheese, served over noodles, rice, or spaetzle.
Decadent Amaretto Chocolate Cheesecake
Decadent amaretto chocolate cheesecake with an amaretti cookie crust, dark chocolate-almond filling spiked with liqueur, and crunchy amaretti folded into the batter. Italian-inspired showstopper.
Steamed Apricot Bread
Wheat-free steamed bread with oats, brown rice flour, amaranth, dried apricots, and almonds, sweetened with molasses. A hearty, no-oven loaf that's naturally gluten-conscious and full of nutty flavor.
Steamed Apricot/Amaranth Bread
A gluten-free steamed bread made with amaranth flour, brown rice flour, oats, dried apricots, and ground almonds, sweetened with molasses. Dense, moist, and naturally wheat-free.
Amaranth Rye Sticks
Crispy rye breadsticks flavored with caraway and molasses, rolled in sesame seeds. Dense, chewy interior with a crunchy crust.
Shortbread with Amaranth
Whole grain shortbread made with amaranth flour, whole-wheat flour, rice flour, honey, and butter. Nutty, earthy, and naturally sweetened, this healthier shortbread bakes up in under 20 minutes.
Sesame-Amaranth Cake
Sesame amaranth cake with triple-sesame flavor from tahini, sesame oil, and ground sesame seeds. Dense, golden, and honey-sweetened with a halvah-like richness and satisfying crumble.
Toasted Amaranth Rolls
Toasted amaranth rolls made with amaranth and whole wheat flours, honey, and toasted amaranth seeds. Nutty, wholesome yeast rolls with a hearty ancient-grain texture.
Golden Amaranth Short Cake
Golden amaranth shortcake made with amaranth flour, whole wheat pastry flour, tahini, and almonds, topped with crushed pineapple and a blended tofu cream. Dairy-free and honey-sweetened.
Creamy Golden Protein Cereal
A warm, porridge-style breakfast cereal made from amaranth flour, millet flour, cornstarch, and tahini. Naturally vegan, gluten-friendly, and high in plant protein.
Birria
Authentic Mexican birria with lamb, veal, and pork rubbed in a toasted ancho-guajillo-cascabel chili paste, marinated overnight, and slow-roasted until falling off the bone. Served with tomato broth, onion, and oregano.
Gluten-Free Steamed Apricot Bread
Gluten-free steamed bread with oats, rice flour, amaranth, dried apricots, and ground almonds. A dense, moist loaf sweetened with molasses and cooked on the stovetop without an oven.
Papaya Cookies
Papaya cookies with amaranth flour, honey, and fresh papaya chunks pressed into each one before baking. Egg-free and naturally sweetened with a nutty, tropical flavor.
Gluten Free Pie or Tart Crust
This buttery, tender gluten free pie or tart crust is akin to shortbread. It can be used for all kinds of pies or for savory tarts and quiche fillings. A tart pan with a removable bottom makes shaping the pie crust and cutting pies much easier.
Amaranth Crepes in Lemon Sauce
Delicate amaranth crepes filled with bananas or whipped tofu, drizzled with a tangy lemon-honey sauce. Light, elegant breakfast or dessert.
Peanut Butter Amaranth Logs
Peanut butter amaranth logs are no-bake protein-packed snack bars with toasted amaranth, coconut, peanut butter, tahini, and honey. Hand-rolled and chilled, no oven needed beyond a quick grain toast.
Squash Amaranth Patties
Crispy pan-fried patties made with amaranth and millet flour, grated zucchini, red bell pepper, and a touch of chili powder. A gluten-free, grain-based side dish with satisfying crunch in every bite.
Amaranth Date Nut Bread
Amaranth flour, whole wheat flour, dates and honey make a delicious and nutritious loaf of bread. Great for breakfast or a healthy snack during the day.
Amaranth Baking Powder Bread
Wholesome quick bread made with amaranth and brown rice flour, sweetened with honey. Dense, hearty texture with high fiber and protein.
