Plantain Flour

FDA Compliant

neutral when made from green plantains; minimal banana flavor after baking; versatile AIP and paleo staple

Protein

100%

Absorption

120g

Per Cup

9mo

Shelf Life

Water absorption

100% · 45–400% across gluten-free flours

Less absorbent (45%)More absorbent (400%)

Thirstier than most gluten-free flours — expect to add liquid when you swap to it. See the full spectrum →

Binding Agents

Xanthan Gum

0.25 tsp / cup

Psyllium Husk

0.75 tsp / cup

Add 1/4 tsp xanthan gum or 3/4 tsp psyllium husk per cup. Can substitute 1:1 for all-purpose flour by volume in quick breads and pancakes. Best results as part of a blend with tapioca starch.

When to Choose Plantain Flour

Specialty gluten-free flours typically work best as a partial component in a blend (15–30% of total flour) rather than as the primary flour. Their distinctive nutritional profiles, flavors, or functional properties are assets at moderate amounts but can overpower texture and taste at higher percentages.

Common alternatives: For more neutral-flavored results, sorghum flour or oat flour are generally more versatile substitutes. For recipes where this flour’s flavor is a feature (earthy, nutty, or robust notes), it can be used at higher percentages.

Compare side-by-side in the Flour Database. For conversion amounts, use the Flour Converter. See methodology for data sources.

Best For

PancakesFlatbreadTortillasQuick BreadsMuffins

How it compares to All-Purpose Flour

Protein

4%-61%

Absorption

100%+18%

Density

120g/cup-4%

Wheat AP flour: 10.3% protein, 85% absorption, 125g/cup

Storage

cool dry place, refrigerate in warm or humid climates. Approximately 9 months shelf life.

Certification

FDA Compliant: Meets FDA gluten-free labeling requirements (<20 ppm gluten).

Convert a recipe with Plantain

Flour Converter Recipe Converter

Where to Buy

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