Already have an account?
Get back to the

Gluten-Free Chickpea Flour Is the Low-GI Superfood That Keeps You Feeling Full Longer


One look at chickpea flour’s nutrition facts and you’ll be convinced of this superfood’s amazing health benefits. This gluten-free flour is chock-full of hunger-fighting protein and fiber, making it the perfect white-flour replacement for those who want to lose weight. Seriously, the nutritious punch is endless with chickpea flour!

What is chickpea flour, and is it gluten-free?

Not surprisingly, chickpea flour is made from ground-up chickpeas. It’s also known as garbanzo bean flour, besan, gram flour, and cici bean flour. Chefs in the Middle East and India have used chickpea flour for centuries in recipes like falafel and hummus.

Given that chickpea flour is made from beans, many people wonder, “Is chickpea flour gluten-free?” The good news is yes, chickpea flour is gluten-free, as legumes are not a type of wheat. 

Chickpea Flour Nutrition

Eaters who don’t have celiac disease find chickpea flour appealing because of its nutritional benefits. It’s high in fiber and protein, which staves off those pesky hunger pangs and makes it a great choice for people who are watching their waistlines. Chickpea flour is also ideal for people with diabetes because it’s a low-GI food. This means it takes the body longer to absorb sugars and helps those with diabetes manage blood glucose levels. 

Experts also believe that a diet high in legumes (chickpeas are a type of legume) is key to reducing cholesterol levels. That’s why legumes are featured heavily in the Mediterranean diet

Chickpea flour also contains high levels of folate, a form of vitamin B9 that’s important for women who are pregnant or may become pregnant. Women can dramatically reduce their child’s risk of spina bifida, a birth defect that results in a baby’s spinal cord developing improperly, by taking folate supplements or getting enough of it through diet. 

Chickpea Flour Recipes

Baking with chickpea flour is easy because of its inherent binding abilities and its denseness. It should hold up well as a replacement for wheat flours in bread, muffin, and cake recipes. Chickpea flour has a nutty flavor, which can add a layer of savoriness to any recipe. Seriously, chickpea flour pancakes, chickpea flour omelets, chickpea flour bread, chickpea flour cookies, and even chickpea flour pizza crust are all delicious! You can even find chickpea flour pasta at regular grocery stores.

View this post on Instagram

Banana and chickpea flour cake with chocolate sweet potato icing- my latest “dinner cake” creation 😂 I *may* have eaten one quarter of this cake while I was “testing” it … This is another cake with a fairly dense texture. The banana and chickpea flour are so good together and that sweet potato icing is divine and so simple! And 2/3 kids liked it, so yay! (One spat it on the floor 🙄) RECIPE: 3/4 cup chickpea/besan flour 1/2 cup plain flour 1/4 cup almond meal 2 tsp baking powder 1/2 cup sugar Pinch salt 1/4 cup oil 2 bananas 3/4 cup non dairy milk 1 tsp vanilla Whisk together first 6 ingred in a large bowl. Blend rest of ingred together until smooth and whisk into to the dry mixture. Bake in lined round tin at 180 for about 40-45 minutes or until firm in the middle. Chocolate #sweetpotatofrosting recipe from @thekitchn 🙌🏼 #vegancake #veganbaking #veganrecipeshare

A post shared by Kate | 🌱Vegan, Sydney (@nomeatandthreeveg) on

We’re convinced that once you incorporate chickpea flour into your diet, you’ll be saying “yes, peas” to more!

More From FIRST

Freekeh Is the Superfood Whole Grain That’s Better for You Than Quinoa

5-Ingredient Almond Joy Fudge Is the Superfood Dessert Your Holiday Party Needs

Green Banana Flour Is a Gut-Boosting Superfood That Speeds Weight Loss

Use left and right arrow keys to navigate between menu items. Use right arrow key to move into submenus. Use escape to exit the menu. Use up and down arrow keys to explore. Use left arrow key to move back to the parent list.