5 Gluten-Free Alternatives to Semolina Flour
Nutrition & FitnessDiet & NutritionGluten Free Diet

5 Gluten-Free Alternatives to Semolina Flour

5 Gluten-Free Alternatives to Semolina Flour
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Updated on August 6, 2025
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Semolina is a coarse yellow flour that people might confuse with cornmeal. Despite its color, semolina does not come from corn. It's traditionally made from durum wheat,

 so semolina is not gluten-free.

If you're looking for a gluten-free flour to substitute for semolina, there are quite a few alternatives. The best choice depends on what you're cooking.

If you have celiac disease or nonceliac gluten sensitivity and are trying to bake bread, make gluten-free pasta, or create a thick, hearty chowder, try these alternatives instead.

1. Amaranth Flour

This seed-based flour is filled with nutrients. It contains 13 to 21 percent protein and 3 to 5 percent dietary fiber. Amaranth flour is also a rich source of calcium, magnesium, copper, zinc, iron, potassium, and phosphorus.

Because amaranth flour is heavy and ends up softer than semolina flour when cooked, you may prefer to use amaranth flour as a thickening agent in soups and sauces.

2. Buckwheat Flour

Despite its name, this protein- and fiber-rich flour is gluten-free and a great alternative to semolina flour. It can be used in pancakes, pasta, and all sorts of baked goods. It has a dark color but a light flavor.

Buckwheat grains are a rich source of vitamins A, C, and E, as well vitamin B complexes and some minerals, including phosphorus, potassium, magnesium, and calcium.

3. Garbanzo Flour

Otherwise known as chickpea flour, gram flour, or besan, garbanzo flour is made from chickpeas, which are gluten-free. This alternative to semolina flour is commonly used in Middle Eastern and Indian cuisines.

Chickpeas are a good source of protein, fiber, vitamins, and minerals.

4. Rice Flour

Rice is a good source of protein that is easily digestible and hypoallergenic. Because of its bland taste and lack of color, rice flour makes a great substitute in gluten-free baked products.

 Ground raw rice is used to make rice noodles in many Asian cuisines. It can also be used to thicken sauces.

5. Potato Flour

Potato starch flour is commonly used in gluten-free cooking. It’s useful as a thickening agent for sauces, as well as for adding moisture to baked goods. Unlike some other gluten-free alternatives, it doesn't have a particularly distinct taste, so you can use it liberally.

Other Gluten-Free Semolina Flour Alternatives

There is a wide range of other gluten-free alternatives to semolina flour, including arrowroot, millet, sorghum flour, and tapioca starch.

 The easiest way to find a suitable alternative for your cooking is to understand what the ingredient is being used for in a dish. From there, you can easily find a gluten-free alternative based on your specific needs.

The Takeaway

  • Semolina flour is not gluten-free. If you have celiac disease or a gluten sensitivity, alternatives like amaranth flour, buckwheat flour, rice flour, garbanzo flour, and potato flour can be used successfully in various recipes.
  • It's important to choose the right type of gluten-free flour alternative based on the dish you are preparing, as flavors and textures can vary.
  • Consult a healthcare professional before significantly changing your diet to make sure that your nutritional needs are met.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Milling of Durum Wheat. Cereals & Grains Association.
  2. Sources of Gluten. Celiac Disease Foundation.
  3. Gebreil SY et al. Utilization of Amaranth Flour in Preparation of High Nutritional Value Bakery Products. Food and Nutrition Sciences. May 2020.
  4. Robbins O. What Is Amaranth? History, Benefits, and Uses. Food Revolution Network.
  5. Patel P. Four All-Purpose Flour Alternatives. Institute of Culinary Education. October 26, 2021.
  6. Sofi SA et al. Nutritional and bioactive characteristics of buckwheat, and its potential for developing gluten‐free products: An updated overview. Food Science and Nutrition. December 22, 2022.
  7. Is Chickpea Flour / Gram Flour Gluten-Free? Beyond Celiac.
  8. Begum N et al. Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.). Frontiers in Nutrition. September 28, 2023.
  9. Jayaprakash G et al. A Narrative Review on Rice Proteins: Current Scenario and Food Industrial Application. Polymers. July 25, 2022.
  10. Are Potatoes Gluten-Free? Beyond Celiac.
  11. Gluten-Free Foods. Celiac Disease Foundation.
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Melissa Sleight, RDN

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Member of American College of Lifestyle Medicine
Melissa Sleight, RDN, is a board-certified lifestyle medicine dietitian with over 15 years of experience. She has a passion for educating her clients about improving their health through nutrition and lifestyle changes, and seeing them motivated to improve their health each day.

Sleight earned her bachelor's in nutrition and food science from Utah State University. She is a member of the American College of Lifestyle Medicine and the Sports, Cardiovascular, and Wellness Nutrition group for the Academy of Nutrition and Dietetics. She is involved at the local level as the president-elect of Magic Valley Dietitians and is a liaison for her community as a board member of the Idaho Academy of Nutrition and Dietetics.

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