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Food & Recipes

Ancient Grain Flour Has 66% More Protein Than Regular Flour — Here’s How to Use It

Nutrition pros say it promotes weight loss — and it tastes great in cookies, muffins and more!

You’ve likely not heard of “Kamut” (pronounced “ka-moot”), but you’re going to want to remember it. Why? Because it’s an ancient grain full of nutrients that can help you lose weight, boost your liver health and lower cholesterol levels. Incorporating Kamut into your daily diet is simple, especially if you buy it as a flour to mix into batters, sauces and stews. The best part about Kamut flour? It boasts a rich flavor that beats the taste of regular flour. Keep reading to learn about the benefits of this Kamut flour and delicious ideas for using it in meals.

What is Kamut flour?

This type of flour comes from ancient grain called Khorasan wheat, better known as Kamut. Pastry chef Norah Clark notes that Kamut is “thought to have originated in Egypt and is now grown organically in various regions worldwide.” To make Kamut flour, the grain’s wheat berries are milled until they resemble fine, powdery texture.

How is Kamut flour different from all-purpose flour?

Both types of flour are made with wheat grains, but Kamut flour isn’t refined or bleached like the all-purpose kind is. Although this unrefined quality gives Kamut flour a denser texture than regular flour, it also makes it more nutritious. What’s more, the flavor of Kamut flour is rich, nutty and buttery unlike the bland taste of all-purpose flour.

What are the health benefits of Kamut flour?

Chrissy Arsenault, MBA, RDN, registered dietitian at, notes that about ¾ cup of Kamut flour contains 337 calories, 71 grams of carbohydrates and nearly 15 grams of protein. That’s 67% more protein than in the same serving of all-purpose flour. Additionally, the benefits of consuming this ancient grain are well-documented in multiple studies:

It’s associated with improving cholesterol and blood sugar levels

In 2015, research published in journal Nutrients found that participants showed significant improvement in their overall cholesterol, plus better glucose and insulin levels, after adding Kamut to their diet for an eight-week period. The grain also helped reduce oxidative stress and inflammation, which is especially good news when it comes to keeping our hearts strong. 

It helps ward off fatty liver disease

Another study published in the Journal of the American College of Nutrition had patients with nonalcoholic fatty liver disease swap their usual grains — pasta, bread and crackers — with Kamut-based products over a three-month period. Even though it was a short period of time, the patients all showed significant improvement in liver function with the simple switch. 

It speeds fat loss and reduces the risk of diabetes

A 2019 study from the European Journal of Nutrition made a compelling case for Kamut’s ability to help shed pounds and reduce risk of type 2 diabetes. Like the liver study, participants replaced all of their usual grain products with Kamut-based options. After four months, they had lowered their fat mass and increased their levels of DHA, an omega-3 fatty acid that boosts brain function.

How can I use Kamut flour in dishes?

Brands of Kamut flour, including Organic KAMUT Khorasan Wheat Flour (Buy from Walmart, $11.99), are available in stores and online. From there, you can simply start replacing regular flour with this healthier variety in a range of dishes. Here, Clark shares three different cooking and baking uses for Kamut flour:.

  1. Baking: The ancient grain flour can be used as a substitute for wheat flour in bread, 
    muffins, pancakes and cookies. Its unique nutty flavor adds a delightful twist 
    to baked goods. 
  2. Fresh pasta: You can make homemade Kamut pasta by combining the flour with 
    eggs and water. This alternative provides a heartier texture and a nutty 
    taste. (Read our story on how to make homemade pasta for best tips and tricks.)
  3. Soups and stews: This type of flour can be added as a thickening agent to soups 
    and stews, enhancing their nutritional content while giving a hearty 

2 easy Kamut flour recipes to try

If you’re ready to check out Kamut flour, we’ve got just the recipes for you: one sweet and one savory to satisfy whatever you’re craving. (For another health-boosting ingredient, read our story about silken tofu.)

Lemon Shortbread Sweeties

Lemon shortbread cookies made with Kamut flour

These treats are so tasty, we bet you can’t have just one.

  • 1½ cups Kamut flour
  • ½ cup sorghum flour
  • ¼ tsp. baking powder
  • ¼ tsp. salt
  • ½ cup butter, softened
  • 1 cup powdered sugar, divided
  • 1 lemon, zested and juiced


  1. In bowl, mix flours, baking powder and salt; set aside.
  2. With mixer on medium speed, beat butter, ¾ cup sugar and l tsp. lemon zest 30 sec. With mixer on low speed, beat flour mixture into butter mixture. Beat in 3 Tbs. lemon juice.
  3. Shape dough into log with 1½” diameter; wrap in wax paper. Chill 1½ hrs.
  4. Unwrap; halve lengthwise. Place dough flat side down on surface; cut into ¼” slices.
  5. Arrange slices on lined baking sheets. Bake at 350°F for 9 to 12 min. Cool. Dust with remaining sugar.

Savory Cheddar-Bacon Kamut Muffins

Bacon and Cheddar savory muffins made with Kamut flour

Slightly smoky with just the right amount of cheese, these muffins make the perfect grab-and-go breakfast.


  • ½ cup diced red, yellow and/or green peppers 
  • ½ cup diced Canadian bacon or ham
  • 1 cup Kamut flour
  • ¾ cup millet flour
  • 1 Tbs. baking powder
  • ¼ tsp. smoked paprika
  • 1¼ cups reduced-fat milk
  • 2 large eggs, lightly beaten
  • ¼ cup safflower oil
  • 1 cup shredded reduced-fat cheddar cheese
  • ¼ cup chopped scallions


  1. In skillet coated with cooking spray over medium heat, cook peppers and bacon 3 min. or until peppers are tender, stirring often.
  2. In bowl, combine Kamut flour, millet flour, baking powder, smoked paprika and 1 tsp. salt. Stir in milk, eggs and oil just until moistened. Add cheddar cheese, scallions and bacon mixture.
  3. Spoon batter into lined 12-well muffin pan. Bake at 375°F for 15 min. or until done. Serve warm or wrap and freeze.

Can’t get enough of health-boosting grains and flours? If so, check out the stories below:

This Lesser-Known Grain Superfood Could Improve Your Gut Health and Help You Manage Your Weight

Amaranth: The Underrated, High-Protein Grain That Can Help You Fight Inflammation

Eating More of *This* Grain Can Give You Thicker Hair, Softer Skin + Help Fight Brain Fog

Chickpea Flour Is 44% Lower in Carbs Than Regular Flour — Plus It’s Packed With Protein

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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