Best flour for

Best Gluten-Free Protein Flour

Fit Flour Gluten Free & Dairy Free is the only gluten-free flour in our comparison sold as a 1:1 swap for all-purpose flour, with 12g of protein per 1/4 cup. Almond, coconut and chickpea flour are gluten free but have less protein per 1/4 cup and need recipe changes, according to Bob's Red Mill. PEScience Select is gluten free and higher in protein, but it contains milk and is meant to replace part of the flour.

Made by Fit Flour. We sell two of the flours on this page, so every number comes from each brand's own label or listing and is linked below. Checked November 8, 2026.

Brand guidance and labels · checked November 8, 2026

What works

Fit Flour Gluten FreeOurs
Best pick
12g protein per 1/4 cup, no wheat or milk in the ingredients, 1:1 swap.
PEScience Select
Needs changes
23g protein per scoop and gluten free, but contains milk and the label says to start by replacing 1/4 of the flour.
Almond flour
Needs changes
About 8g protein and 12g fat per 1/4 cup; usually needs more eggs or binders.
Chickpea flour
Needs changes
5g protein per 1/4 cup; Bob's chart suggests replacing about 20% of the flour.
Coconut flour
Not a swap
Not a 1:1 swap per Bob's Red Mill; needs extra eggs and liquid.

Proteinper 1/4 cup

Fit Flour Gluten Free12g
Almond flour8g
Coconut flour6g
Chickpea flour5g

Per 1/4 cup, computed from the label where the label uses a smaller serving.

Net carbsper 1/4 cup

Fit Flour Gluten Free13g
Almond flour2g
Coconut flour8g
Chickpea flour16g

Net carbs = total carbs minus fiber unless the brand states its own.

4.9 stars from 424 verified reviews

What Fit Flour bakers say

★★★★★
“The combo of gf plus the macros are really great.”
Ann M. · Verified buyer · Gluten Free
★★★★★
“Great substitute to regular flour. As someone who meal preps, having options to get more protein is always a plus!”
JD H. · Verified buyer · Gluten Free
★★★★★
“I don’t often love gluten free flours but this worked perfect and tasted very good. Will definitely buy again.”
Mary F. · Verified buyer · Gluten Free

Reviews of Fit Flour only, pulled live from our review platform (Fera). We do not quote reviews of other brands.

Straight answers

Questions

What is the highest-protein gluten-free flour?

Per 1/4 cup, of the gluten-free flours that work as a full 1:1 swap, Fit Flour Gluten Free & Dairy Free (12g). Protein-powder "flours" like PEScience Select have more (23g per scoop) but contain milk and replace only part of the flour.

Is Fit Flour Gluten Free also dairy free?

Yes. The ingredients are rice protein isolate, oat flour, tapioca starch and xanthan gum, with no wheat or milk. It is made in a facility that also processes nuts.

Is almond flour or Fit Flour Gluten Free better for protein?

Fit Flour Gluten Free: 12g protein and 1g fat per 1/4 cup, vs about 8g protein and 12g fat in almond flour (computed from the Bob's Red Mill 2 tablespoon label). Almond flour has fewer net carbs.

Sources and how we checked (5 flours)

Nutrition comes from each brand's Nutrition Facts label (or a retailer listing that shows the panel, where noted). Prices are the brand's own price when it lists one, before tax and shipping, checked November 8, 2026. Net carbs are total carbs minus fiber unless the brand states its own number. Per 1/4 cup, per cup and per 10g of protein are computed from those labels. Brand quotes are word for word. Spot something out of date? Email contact@fitflour.shop and we will fix it.

Fit Flour Gluten Free & Dairy Free Blend
Nutrition: Fit Flour Gluten Free & Dairy Free Nutrition Facts label · Price: fitflour.shop · Free shipping on US orders $59+
How to use, per Fit Flour product page: “Swap it cup for cup in place of all-purpose flour in cookies, biscuits, pancakes, pizza crust and more.”
PEScience Select Multi-Purpose Protein Flour
Nutrition: PEScience label image on the product page · Price: pescience.com · Nutrition from the label image on the product page (the page lists its panel as coming soon)
How to use, per PEScience label directions: “Start by replacing 1/4th of the flour in your recipe with Select Multi-Purpose Protein. Replace more if desired.”
Bob's Red Mill Almond Flour
Nutrition: Bob's Red Mill product page · Price: ShopRite
How to use, per bobsredmill.com, What's the most low carb flour: “While almond flour can be used to substitute wheat flour at a 1-to-1 ratio, the result of your baked treat might be a bit spongy. To achieve the light and fluffy texture you are used to when making baked goods, it is best to combine almond flour with other flours.”
Bob's Red Mill Chickpea Flour
Nutrition: Bob's Red Mill product page · Price: ShopRite
How to use, per Bob's Red Mill alternative flours chart: “To replace part of the whole wheat or white flour called for in a recipe... Garbanzo Bean (Chickpea) Flour 20%”
Bob's Red Mill Organic Coconut Flour
Nutrition: Bob's Red Mill product page · Price: ShopRite
How to use, per bobsredmill.com, What's the most low carb flour: “Because coconut flour cannot be substituted for all-purpose flour at a 1-to-1 ratio, it's often blended with other nut flours and combined with extra eggs.”