Flour is the backbone of Indian cooking. Roti, paratha, dosa, idli, laddoo—flour is everywhere. But if you're looking to add more nutrition without losing flavor, it's time to explore healthier options.
Here’s a handy guide to some of the best healthy flours, what they replace, and how to use them.
1. Whole Wheat Flour (Atta) – Everyday Essential Whole wheat flour is already a staple in most homes. It's high in fiber and keeps you full longer.
Replaces: Maida (1:1 swap in most recipes)
Use it for rotis, parathas, and even healthier cakes and cookies. Swap maida with atta in baking—your gut will thank you.
Methi na Dhebra (Shallow Fried) !! Recipe by Jagruti Manish (Dalwadi) Shah
#Win #Week6 #Jan #W1 Unlike Thepla, Dhebra’s are made using Bajra Flour and Whole Wheat Flour, while Thepla’s are made using Whole Wheat Flour only. Dhebra’s are either deep fried or shallow fried but Thepla’s are cooked only on tawa like Paratha’s.
20 Minute Breakfast ---- Matar Puri (Fresh Green Peas Puris) Recipe by Bina Samir Telivala
#cheffeb #quick&healthybites(under5-30minutes) #week2 A versatile matar Puri that can be served any time of the day, breakfast, lunch or dinner . These puris are different from regular puris & a winter delicacy. Remember to use only fresh green peas & not frozen . It is quite simple & easy to make o…
Eggless Whole Wheat Banana Bread Recipe by Madhu Bindra
#BHC #bananabread Moist, delicious, and wholesome. The nutritious Eggless Whole Wheat Banana Bread is a hit with kids and adults alike. Try out this easy-to-cook recipe.
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2. Ragi Flour – Calcium & Iron Powerhouse Ragi flour (finger millet) is rich in calcium, iron, and fiber. It's great for bone health and digestion.
Replaces: Wheat flour (up to 50% for rotis), Maida (fully in dosas)
Make soft ragi rotis, dosas, or add it to your regular atta for extra nutrition. Ragi laddoos are an easy and tasty way to sneak it into your diet.
💯 Gluten-free Pizza Made With Ragi flour & Besan flour Recipe by Alka Bhandari
#PF Besan contains good bacteria that can help keep your intestines healthy and maintain gut flora Ragi high in protein, calcium, iron, and dietary fiber Both is Rich in complex carbohydrates and with a low glycemic index.
Ragi flour bhakri Recipe by Suchitra S(Radhika S)
#ingredient #toc2 Ragi , high in protein,high amount of fiber, antioxidant ,gluten free .
Ragi Flour Dhokla Recipe by Daxa Parmar
#WS #week5 #ragiflour #CookpadIndia Ragi, also known as Finger Millet or Nachni, is an African grain that has long been grown in Uganda and Ethiopia. Ragi flour can also be made by sprouting, drying, and grinding the grains. The Instant Ragi Dhokla Recipe is a healthy preparation of the traditional …
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3. Besan (Gram Flour) – High-Protein All-Rounder Besan is protein-packed and gluten-free. It’s lighter than wheat and easy to digest.
Replaces: Wheat flour (fully in cheelas, dhokla), Maida (as a thickener in gravies)
Besan chilla (savory pancakes), dhokla, fritters or even rotis with a mix of wheat flour. Use it for thickening gravies too.
Soya Besan Mix Vegetable Chilla Recipe by Manisha Sampat
#GoldenApron23 #Week23 #Post2 #Soyflour #Soyaflour #Gramflour #Besan #SoyaBesanMixVegChilla #BesanChilla #Methileaves #WinterRecipe #Glutenfree #Proteinchilla #Weightlossrecipe #Manisha_PureVeg_Treasure #LoveToCook_ServeWithLove #Cookpad #Cookpadindia #Cookpadenglish #Cooksnap This recipe is perfect…
Mixed veg pancakes/pudla in chickpeas flour Recipe by Sangita Vyas
#FWF #ChickpeaFlour Very healthy and nutritious. Can have it for dinner and breakfast too..
Lukadong Turmeric Gram Flour Fritters Recipe by ZMA
#cookpadindia #newrecipe #innovative Lukadong Turmeric is a super beneficial one with the highest percentage of Curcumin in it. Due to it’s high Curcumin content and antioxidant properties, it is not only the best Turmeric for face and skin but for the overall health due to the benefits it has to of…
Bread besan coin toast Recipe by Monika Jain ( Homechef)
#DD
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4. Jowar Flour - The Fiber King Jowar flour (sorghum) is loaded with fiber, making it great for digestion and weight management.
Replaces: Wheat flour (up to 50% in rotis), Maida (fully in flatbreads)
Make jowar bhakri or any flatbreads or add a little to your atta mix for softer rotis. It also works in dosas and porridge.
Jowar Flour Doughnuts Recipe by ZMA
#ga24 #cookpadindia #jowarflour #innovative #newrecipe A lovely treat on any given day for a delicious Dessert. These are an innovative Doughnuts by me made with Jowar or Sorghum flour. These are made with Yeast and are incredibly awesome with a great texture and flavour. You would love it every bit…
Sorghum Flour and fresh fenugreek Thepla Recipe by Sangita Vyas
#ga24 In addition to being rich in nutrients, sorghum flour has the added benefit of being low-glycemic. This is important for people with diabetes because it is absorbed into the bloodstream more slowly than other carbohydrates, preventing a sudden sugar spike. Fenugreek leaves contain minerals in …
Sorghum { Jowar } Flour & Besan Ladoo { Gluten-free } Recipe by Alka Bhandari
#ga24 #sorghumflour
Jowar Flour Dhokla Recipe by Geeta Godhiwala
#ML
Dosai with jowar flour Recipe by Lakshmi Sridharan Ph D
#Mar #W4 Nutritious and tasty dosai good for fasting days, Jowar is a rich source of vitamin C and K. minerals-- calcium, iron, magnesium etc.
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5. Bajra Flour – Winter Favorite Bajra (pearl millet) keeps you warm and is full of iron and magnesium. It’s great for boosting energy levels.
Replaces: Wheat flour (up to 50% in rotis)
Bajra flour Chamchamiya Chilla Recipe by spicequeen
Bajra flour chamchamiya is made out of only bajra flour and no other flours are added to it. You might get tempted to add other flours to it but don’t add any other flours and enjoy the unique taste of this dish. Lots of greens added to the dish, makes it very healthy, flavourful and delicious. This…
Bajra Rotla Pearl Millet Flour Recipe by Darshana Patel
This is something I love very much but difficult to get the flour. I don’t know how to make with hands so I am rolling.
Bajra methi puri Recipe by Keshma Raichura
#ny25 #cookpadindia Bajra Methi Puri is a traditional winter recipe from Rajasthani cuisine. Made with bajra (pearl millet) flour and fresh methi (fenugreek leaves), it is a delicious and healthy.. Bajra has many health benefits and makes a tasty alternative to wheat flour for Indian breads. It also…
Methi bathua bhaji bhakhari Recipe by chef Nidhi Bole
#ga24 Combine ingredients Methi and bathua
Bajra rotis with ghee are a winter classic. You can also try bajra pancakes or ladoos.
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6. Oats Flour – Heart-Healthy & Versatile Oats flour is rich in beta-glucan, which helps in lowering cholesterol.
Replaces: Maida (¼ to ½ in baking), Wheat flour (up to 50% in rotis)
Use it for pancakes, cheelas, idli, cupcakes or mix with wheat flour for healthier parathas. It’s also great for thickening soups.
Eggless Oats and Apple Pancakes Recipe by Madhu Bindra
Pancakes are a popular breakfast in the United States. Start your day on a high note with Eggless Oats and Apple Pancakes. These delicious pancakes are quick and easy to make. #ga24 #oats #riceflour #US
Oats Carrot Idli Recipe by Rachana Sagala
#ga24 Oats contain a powerful soluble fibre, oatmeal is very filling, and May help in losing weight.
Oats Almond Muffins Recipe by Rosalyn_Kitchen
#ga24 #Oats “Indulge guilt-free with these wholesome Oats Almond Muffins! Packed with oats flour, almonds and a dash of yogurt, they’re a treat for both body and soul. 🌾🥣 “These delectable Oats Almond Muffins are a perfect blend of nutrition and taste. Crafted with oats flour, rice flour, eggs, cr…
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7. Almond Flour – Low-Carb, High-Protein Almond flour is gluten-free, high in protein, and full of good fats.
Replaces: Maida (1:1 in cakes and pancakes), Wheat flour (50% in rotis)
Perfect for keto-friendly rotis, pancakes, or even laddoos. It also makes soft and moist cakes.
Bajra And Almond Flour Cookies Recipe by Rajni
Millets are rich in dietary fiber. They have high nutritional value and should be added to our diet as the insoluble fiber in them acts as a prebiotic, keeping our digestion on tract. Bajra or Pearl Millet is rich in Magnesium and keeps the heart healthy. In this recipe I have combined Bajra flour a…
Almond flour pancakes Recipe by Ruchi Sharma
#risenshine These pancakes are healthy and delicious substitute for regular all purpose flour pancakes.They are low-carb and easy to make with just few ingredients.
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8. Coconut Flour – High Fiber, Low Carb Coconut flour is great for digestion and has a natural sweetness.
Replaces: Wheat flour (only ¼, as it absorbs more liquid), Maida (in gluten-free baking)
Use it in dosas, pancakes, or even as a binder in ladoos and sweets.
Eggless Coconut Flour Choco chip cookies Recipe by Shrikripa
#flours Previously I did try one recipe from coconut residue (without drying and making flour), but this is my first trial or recipe after making the flour, and I am really exited and happy. One thing we must keep in our minds while using coconut flour is, don’t under estimate it’s absorption power …
Coconut Flour Pancake Recipe by Madhumita Bishnu
#coco Sunday breakfast is always special to me and I made Coconut Flour Pancake which is vegan and is full of nutrition
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Sprouting grains before grinding boosts their nutrient content and makes them easier to digest.
Replaces: Regular whole wheat or millet flours (1:1 in most recipes)
Look for sprouted wheat, ragi, or multigrain flour to use in regular cooking. Make rotis, pancakes, or healthy cookies.
Moong sprout and vegetable chilla Recipe by Priyangi Pujara
#mybestrecipe #breakfast #kids #lunchbox #dinner #healthy #Shraddha This is an ideal healthy recipe for breakfast. It tastes good. Recipe courtesy: Nisha Madhulika
Sprouted Ragi flour Dosa Recipe by Crazy Cookie
#goldenapron23
Sprouted green gram Appe Recipe by Asmita Rupani
#LBC #cookpadindia Protein is very important for the development of children’s bodies and brain. Each type of bean has a good amount of protein, but if the bean is sprouted and used, the protein is very good. That’s why I made sprouted green gram appe for the children’s lunch box today. This appe is…
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10. Quinoa Flour – Protein-Rich Superfood Quinoa flour is a complete protein source with all essential amino acids. It's also rich in fiber and gluten-free.
Replaces: Wheat flour (up to 50% in rotis), Maida (fully in pancakes)
Use it for rotis, pancakes, or mix with other flours for baking. It also works well in dosa batter for a healthier twist.
Quinoa Flour Jaggery Ladoos Recipe by Dr.Madhumita Mishra
#goldenapron23 #week12 #quinoaflour Quinoa flour jaggery ladoos are protein rich delicious and easy to make. These ladoos are sugar-free, gluten-free and require only roasting, no cooking. So it’s hassle free and in very little time quinoa ladoos can be prepared for any festive occasion.
Sabudana quinoa flour rings Recipe by Vidyutaa Kashyap
#goldenapron23 #week12 #quinoaflour
Quinoa flour fritters Recipe by rama
#goldenapron23 #week12 #quinoaflour #cookpadindia #cookpadenglish #simplecooking
Quinoa Flour (Roti) Recipe by Ankita Kapil Varshney
#GoldenApron23 #Week12 #Post2
Quinoa flour masala puri Recipe by renu bhasin
#goldenapron23 #Quinoaflour #masalapuri #week12 Quinoa is a nutritious grain that offers essential nutrients, fiber, and antioxidants. It is a complete protein with all the essential amino acids. Quinoa is a gluten-free and vegan seed that resembles a grain and has a nutty flavor. · Quinoa is highly…
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11. Buckwheat Flour – Gluten-Free & Antioxidant-Rich Buckwheat (kuttu) flour is great for digestion and energy levels.
Replaces: Maida (fully in pancakes, dosas), Wheat flour (up to 50%)
Kuttu parathas, pancakes, or mix with other flours.
Kuttu Flour Liquid Aloo Paratha / Chilla Recipe by Alka Bhandari
#ga24 #italy #kuttuflour
Buckwheat Flour and Moong Daal Dosas Recipe by ZMA
#ga24 #cookpadindia #buckwheat Healthy and nutritious Dosas made with Buckwheat/Kuttu flour and Yellow Split Lentils/Yellow Moong Daal. It’s an instant one and no fermentation or Soda is required. The batter is airy, fluffy and spongy. And absolutely ready to make some delicious Dosas instantly. It …
Kuttu alu puri Recipe by Vidyutaa Kashyap
#ga24 #kuttuaata
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Replaces (up to 50% mean you can replace up to 50% of the flour with the healthier alternative mentioned.
Smart Tips for Using Healthy Flours Mix it up: Don’t stick to one type of flour. Mix different flours for better taste and nutrition.
Adjust water: Some flours, like ragi and bajra, absorb more water. Adjust your dough consistency accordingly.
Use fresh: Store flours in airtight containers and use within a few weeks for the best taste and nutrition.
Time to Try Something New! Healthy flours aren’t just for “health freaks.” They bring variety, nutrition and great taste to your everyday meals.
Start small—replace a portion of your regular flour with a healthier option. Experiment, have fun, and share your creations!
Got a favorite healthy flour recipe?
Jagruti Manish (Dalwadi) Shah
