A loaf of homemade bread made with spelt flour.
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Spelt is an ancient grain that's both delicious and full of health benefits. "It's sweet yet mild, so it can be used for a variety of baked goods. And it'll lend your food a nice nutty flavor," says Jonathan Davis, head baker and SVP of research and development at La Brea Bakery.
Ready to get started incorporating spelt flour in your baked goods? Learn how to replace white flour with this ancient grain and why doing so can benefit your health.
Read more: The Best Grains on a Low-Carb Diet
How to Use Spelt Flour in Recipes
"Spelt is a very delicate flour to incorporate into baking and takes some extra attention when adding into recipes," says Davis.
If your recipe calls for whole-wheat flour, a one-to-one substitution is fine. If the recipe asks for white flour, try replacing just a portion of the flour with spelt flour. "The general rule of thumb is that spelt does well in a 50:50 or less ratio where you're looking for a firmer base, like with bread. For baked goods that need less structure, you can play around with a higher percentage of spelt," says Davis.
In quick breads — as well as muffins, pancakes and other yeast-free baked goods — no other changes need to made to the recipe, Caroline Sluyter, the program director of the Whole Grains Council, tells LIVESTRONG.com.
That is, if the recipe calls for 1 cup of all-purpose white flour, you can try using a quarter-cup of spelt and three-quarters of a cup of white flour without making other adjustments. And if you like the way that tastes, you can try using a half-cup of spelt flour and a half-cup of white flour next time you bake that recipe.
"In bread loaves with yeast that need to rise, you can substitute whole spelt flour for half of the all-purpose flour without making other adjustments," says Sluyter. If you want all spelt flour — without any white flour at all — she recommends adding an extra 2 teaspoons of liquid per cup of whole-grain spelt flour. "The dough will likely need an extra 25 to 30 minutes to rest before kneading as well," she notes.
Read more: 10 Myths About Grains — Totally Busted
What Are the Health Benefits of Spelt?
Whole-grain spelt flour is typically labeled "spelt flour," whereas white spelt flour is labeled "white spelt flour." For the most health benefits, stick with the whole-grain and avoid the refined, white version. "The process of refining flour strips away the bran and germ layers of the grain which is where most of the grain's nutrients and flavor are found," explains Sluyter. Not only will the refined version be lower in protein and fiber, but it'll also lack in flavor, she notes.
Compared to white flour, spelt provides some key nutritional benefits. In a quarter-cup of spelt four, you'll get 5 grams of protein and nearly 4 grams of fiber. In contrast, that same amount of all-purpose white flour contains just 3 grams of protein and less than 1 gram of fiber.
"Whole grains are associated with a wide range of health benefits, including reduced risk of stroke, heart disease, type 2 diabetes and certain types of cancer, which makes another great argument for incorporating flours like whole-grain spelt into your kitchen and diet," Sluyter says, citing the American Heart Association.
Indeed, the Dietary Guidelines for Americans recommend that that at least half the grains a person eats be whole grains, so using spelt instead of white flour in your baked goods is a good way to get more whole grains.
And when it comes to flavor, choosing the whole-grain version makes a difference. Spelt tastes earthier than wheat, says Davis, "but aside from the flavor profile, spelt gives off a similar feeling to whole wheat flour," he says. "It's only in its whole-grain form that the characteristic sweet nuttiness of spelt flour shines through," Sluyter adds.
Warning
Like whole wheat or white flour, spelt flour is a source of gluten, so it’s not an option for people with celiac disease or for those who have a gluten sensitivity.
Read more: 13 Powerful Grains and Seeds
FAQs
We Recommend
How to replace all-purpose flour with spelt flour? ›
Our Organic Spelt Flour is a direct substitute, meaning that it allows you to seamlessly substitute whole wheat or all purpose flours with spelt flour in a 1-to-1 ratio in any of your favorite recipes. Spelt flour tastes best in baked desserts because it has a slightly sweet and nutty flavor.
Why is spelt flour better than white flour? ›
Spelt, with its mild, nutty flavor, is a popular alternative to wheat. It also provides several essential nutrients, such as iron, magnesium, and zinc. Consuming spelt and other whole grains may improve heart health, aid digestion, reduce the risk of diabetes, and help people achieve or maintain a healthy weight.
What are the disadvantages of spelt flour? ›
Cons of spelt:
“low” content of fibers – even though the amount of soluble fiber is the same with both versions of whole grains in spelt and wheat (and so is the glycemic index), wheat contains 15% of dietary fiber and more insoluble fibers. Spelt, for its part, contains “only” around 10% of dietary fiber.
Do you need to add baking powder to spelt flour? ›
Spelt flour comes as plain flour therefore you need to make it into Self Raising Flour as required. – Add 2 teaspoons Baking Powder per 150 grams. – Add 1 teaspoons Baking Powder per 75 grams. – Always sift the flour twice to distribute the Baking Powder thoroughly.
How does spelt flour affect baking? ›
“Spelt adds a pleasant grainful flavor” to whatever you're baking, said Jullapat. “It's very compatible with an array of flavors, from blueberries and peaches to brownies. You'll get very similar results as baking with all-purpose flour but spelt adds more oomph—I want to say body.
What is the advantage of spelt flour? ›
Spelt is rich in fiber and whole grains. A diet rich in whole grains has been linked to lower cholesterol, improved digestion, and a lower risk of heart disease, diabetes, and certain types of cancer. People who cannot tolerate gluten or wheat should not eat spelt.
Does spelt flour raise blood sugar? ›
While whole-grain spelt may help to reduce blood sugar spikes, refined varieties may have the opposite effect. Refined spelt flour is higher on the glycemic index, similar to refined regular wheat, which can cause spikes to occur.
Is spelt anti-inflammatory? ›
The vitamins and minerals in spelt flour help to boost the immune system and reduce inflammation. Iron, for example, is closely linked to the immune system, according to research published in the Journal of Neural Transmission.
Does spelt flour need more yeast? ›
For one kilo (about 2.2 lbs.) I would use for wheat, a tablespoon of dry yeast, for Spelt I would do a bit less, about 2 teaspoons plus another 1/4 teaspoon. So for a half kilo, I would try 1 teaspoon and a half of dry yeast.
You will have to pay careful attention to how much water you use when you bake with spelt. Too much water will make the dough sticky and weak. On the other hand, too little water will make it dry and dense.
Does spelt flour taste different? ›
One noticeable difference lies in the flavor profiles of Spelt versus modern wheat. Spelt offers a subtly nutty and earthy taste, adding a unique depth to baked goods and culinary creations. In contrast, modern wheat tends to have a milder taste that is commonly associated with everyday bread and pastries.
Is spelt flour healthier than white flour? ›
Additionally, spelt contains copper, selenium, and vitamins B1(thiamin). Like most whole grains, it is also high in carbs and an excellent source of dietary fiber. Though it is nutritionally similar to wheat, comparisons have shown it to be slightly higher in zinc and protein.
How much baking powder to use with spelt flour? ›
It's perfect for baking, creating delicious cakes, pastry, flatbreads, pizza bases and of course bread. Do you know that by adding baking powder you can make your own spelt self-raising flour? Simply add 2 teaspoons of baking powder to 150g of spelt flour.
Do I need to sift spelt flour? ›
Note: Because white spelt flour is less refined, it is best sifted before adding to ingredients in order to break up small lumps and remove bits of bran. One cup of whole or white spelt flour weighs approximately 4½ oz or 120 g.
Does spelt flour taste like white flour? ›
Spelt flour has a nutty, slightly tangy flavor, a coarse texture and has visible brown flecks mixed in with the white.
Can I replace flour with spelt? ›
Spelt flour is an ideal alternative because it is wheat-free and has a delicious, nutty flavor. However, substituting spelt for all-purpose flour requires adjusting your recipe just a bit so you get the same moist texture and structure for your baked goods that you would with all-purpose flour.
Is spelt flour easy to bake with? ›
Spelt is easy to cook and bake with – after all, people in ancient civilizations had no problem figuring it out! It just takes a little getting used to, because its protein structure differs from wheat.
What is a substitute for spelt flour in baking? ›
Best Spelt Flour Substitutes
These alternatives include almond meal, coconut flour, oat bran flour, einkorn (another ancient grain), quinoa (a gluten-free option), brown rice (also gluten-free), barley flours, white rice flours, amaranth, whole-wheat flours, and plain wheat flours.
