Skip to Content

7 Best Soy Flour Substitutes for Tasty Dishes

Soy flour substitutes might not sound super exciting at first, but trust us, there’s more to it than meets the ear.

Sometimes you just need options, right? Picture this: we’re in the middle of a recipe, and bam, no soy flour. Happens to the best of us. So, what’s the plan?

We’ve piled up the best alternatives for you. Some of these you might already have hiding in your pantry. And the best part?

They’ll keep your dishes tasty and satisfying without missing a beat. Ready to shake up your cooking game? Let’s roll.

7 Easy Substitutes for Soy Flour

For those who are allergic to soy or just don’t have it on hand, here are some simple substitutes you can use in your recipes:

SubstituteTasteTextureRatioSuitable Dish
Almond FlourNuttyFine1:1Cakes, Cookies
Coconut FlourCoconutCoarse1:4Baked Goods, Pancakes
Oat FlourEarthyCoarse1:1Baked Goods, Muffins
Rice FlourNeutralFine1:1Asian-Style Dishes, Noodles
Teff FlourEarthyCoarse1:1Ethiopian-Style Dishes, Injera
Buckwheat FlourNuttyCoarse1:1Pancakes, Waffles
Quinoa FlourEarthyFine1:1Salads, Savory Dishes

1 – Almond Flour

First, almond flour is just ground almonds. Super simple, right? It’s gluten-free and gives a nutty taste to your cooking.

Use it as a 1:1 substitute for soy flour. That means if you need a cup of soy flour, just swap it with a cup of almond flour.

What’s cool is that almond flour also adds a bit of a crunch. We love using almond flour in baked goods—think muffins, pancakes, or even cookies.

Check out our almond flour substitutes for more fun ideas on what else you can use.

2 – Coconut Flour

Next up is coconut flour. It’s made from ground coconut meat, so it’s naturally gluten-free and has a slightly sweet taste. It’s great for paleo and keto recipes we love.

You can use it as a 1:1 substitute for soy flour, but there’s a catch. Coconut flour absorbs more liquid, so we need to adjust the recipe’s wet ingredients. Maybe add an extra egg or two, and more liquid if needed.

We’ve found it works really well in desserts like cakes and cookies. For more tips, check out our article on coconut flour substitutes.

3 – Oat Flour

For those looking to switch things up, oat flour is a solid choice! Made by grinding oats, it’s gluten-free and super versatile. It’s perfect for baking cookies, pancakes, and even bread.

We typically use it in a 1:1 ratio with soy flour. That’s right, just swap out your soy flour for the same amount of oat flour and you’re good to go.

O personal favourite use? Hands down, oatmeal cookies!

To learn more about oat flour and other substitutes, see our oat flour substitutes article.

4 – Rice Flour

Rice flour. Who knew it could save the day? It’s made from finely ground rice and is naturally gluten-free. We love how it’s super versatile and can go into anything from bread to pancakes. One reason it’s a great option is that it gives a delicate, airy texture to baked goods.

Use it as a 1:1 substitute for soy flour. Really straightforward. However, if you want to learn more ways to make the switch, check out our article on rice flour substitutes. We often reach for rice flour when making tempura because it gives an amazing crunch. It’s become a staple in our pantry for sure.

5 – Teff Flour

Teff flour is our secret weapon for a nutty, earthy twist. This ancient grain packs a unique spin into your recipes. It’s often found in Ethiopian dishes, like injera.

Substituting Teff flour is straightforward—just use it 1:1 for soy flour. We love how it thickens soups and adds a robust texture to bread. Teff flour also shines in pancakes and muffins. Personal favorite? Teff banana bread.

Feel like experimenting? Check out our teff flour substitutes for more ideas. This flour is rich in color and flavor, making it a pantry star.

6 – Buckwheat Flour

The next substitute on our list is buckwheat flour. It’s made from ground buckwheat, despite its name, it’s not related to wheat. Buckwheat is gluten-free and gives a rich, earthy flavor.

We often reach for buckwheat flour to make pancakes. Swap it 1:1 for soy flour, easy-peasy. Want robust, flavorful dishes? Buckwheat brings nuttiness to the table. Plus, it’s a texture champ.

Our go-to recipe is buckwheat muffins. Need more options? Check out our article on buckwheat flour substitutes. Keep it simple, fun, and tasty with buckwheat flour!

7 – Quinoa Flour

Last on our list is quinoa flour and it’s a hidden gem. It’s made from finely ground quinoa seeds, so it’s naturally gluten-free, with a nutty and slightly sweet taste.

Use quinoa flour just like soy flour—1:1 ratio. It’s great in breads and muffins for a tender and moist texture.

We personally love quinoa flour in pancakes. You can check out more buckwheat flour substitutes if they interest you too.

It’s different from other flours because it adds a unique flavor. Experiment with it and your taste buds will thank you.