№ 9 Walnut Flour
Walnut Flour
Walnut flour is made by grinding raw or lightly roasted walnuts into a fine meal, typically after removing excess oils to create a more stable flour. You can use walnut flour in place of almond flour and can also substitute just a portion of the recipe amount, though its distinctive earthy, slightly bitter flavor makes it ideal for combining with milder flours.
Walnuts are exceptionally high in polyunsaturated fat, comprising about 72% of their total fat content. Walnuts are the only tree nuts that contain significant amounts of omega-3 alpha-linolenic acid (ALA), providing approximately 2.5 grams per ounce – more than any other nut. Walnuts also have the highest content of polyphenols among all nuts, containing ellagic acid, catechin, and other powerful antioxidants that increase the population of beneficial bacteria in our gut and may help reduce inflammation.
Walnuts are also an excellent source of manganese, providing 48% of your daily needs in just 2 tablespoons. Manganese is essential for bone health, wound healing, and metabolism of amino acids and cholesterol. Additionally, walnut flour provides copper for cardiovascular health, magnesium for muscle function, and phosphorus for bone and teeth health. The flour also contains melatonin, a natural compound that may support healthy sleep cycles.
This high-fat, low-carb flour with only 2 grams of net carbs has a remix ranking of #9.
Flavor Profile
It has a strong nutty flavor.
GAP
Best Uses
Walnut flour works particularly well in muffins, quick breads, cookies, and cakes. It pairs beautifully with chocolate, coffee flavors, and spices like cinnamon.
Blend It
Because of walnut flour’s strong flavor, you can choose to use this flour in combination of other flours.
Light walnut flavor: 10-15% walnut flour Moderate walnut flavor: 20-25% walnut flour Bold walnut flavor: Up to 30% (though this can affect texture more significantly)
For example, if your recipe calls for 2 cups of flour total:
- Light: Replace ¼ cup with walnut flour (1¾ cups regular + ¼ cup walnut)
- Moderate: Replace ½ cup with walnut flour (1½ cups regular + ½ cup walnut)
Why these percentages work:
- Walnut flour is higher in fat and lacks gluten, so too much can make baked goods dense or crumbly
- It adds moisture and richness, which is wonderful in moderation
- The nutty flavor can become overpowering beyond 25-30%
Best applications: Walnut flour works particularly well in muffins, quick breads, cookies, and cakes. It pairs beautifully with chocolate, coffee flavors, and spices like cinnamon.
Start with 15% if you’re new to walnut flour – you can always increase the ratio in future batches if you want more pronounced flavor.
Walnut Flour
Growing Region
