All about walnut flour - Coaldale Walnuts Tasmania

If you want to elevate your baking or cooking with a unique twist, let walnut flour transform your dishes. It adds a rich, nutty flavor while serving as a versatile, nutrient-packed alternative to traditional flours. Use it to crumb chicken, coat fish, or make hearty, nutrient-dense pancakes—walnut flour never fails to impress.

Explore the many ways to incorporate walnut flour into your meals and discover the remarkable health benefits it delivers.

What exactly is walnut flour?

Walnut flour comes from milling and sifting the press-cake left after extracting oil from walnuts. It keeps the rich, mild, slightly sweet, nutty flavor of walnuts while staying naturally gluten-free—making it a perfect choice for anyone avoiding wheat or gluten. Unlike walnut meal, which is simply ground walnuts with all their oil intact, walnut flour offers a lighter, more versatile texture for cooking and baking.

What are the benefits of walnut flour?

Walnut flour isn’t just a flavourful addition to your kitchen—it’s a nutritional powerhouse that deserves a permanent spot in your pantry. Here’s why:

High in Omega-3

Walnuts are known for their rich omega-3 content, which supports heart health, reduces inflammation, and supports immunity. These healthy fats are essential for maintaining overall well-being. Although much of the walnut oil has been extracted from the flour, it still contains around 31% oil.

Gluten-Free and Suitable for Special Diets

As a natural gluten-free option, walnut flour is a fantastic alternative for those with gluten sensitivities or coeliac disease.

Low-carb

Walnut flour has zero carbs, so it’s brilliant for those with diabetes who want to keep their carb intake low, or anyone following a keto diet.

Protein

Walnut flour is a great source of plant-based protein, making it an ideal choice for vegans, vegetarians, or anyone looking to boost their protein intake. Protein is required throughout life to create, maintain, and renew body cells. Our walnut flour contains 27% protein.

Fibre

Walnut flour retains the rich fibre content from the whole walnut. Fibre is essential for maintaining a healthy bowel, helping to satisfy hunger, managing blood glucose levels and helping to lower blood cholesterol, making it an excellent addition to meals if you’re looking to manage your weight.

Packed with Antioxidants

Walnuts are packed with antioxidants that help fight oxidative stress in the body. This boosts immune health and protecting against chronic diseases. The antioxidant-rich properties of walnut flour make it a nourishing choice for any diet.

What can I use walnut flour with?

Walnut flour is versatile and can be used in a number of different ways. An easy way is to substitute approximately 1/3 of the regular flour for walnut flour in any regular recipe and taste the difference. A few examples include:

Baking:

Walnut flour is an excellent substitute for traditional wheat flour in many baked goods. Whether you’re making cakes, cookies, bread, or pancakes, walnut flour will give your creations a moist, tender texture and a rich, nutty flavour. It does behave differently to wheat flour, which is why we recommend only substituting 1/3 of the flour in regular recipes, or using a recipe that’s been designed with walnut flour. In gluten-free baking, walnut flour can be used in place of other nut or seed flours.

Recipe to try: Banana and walnut muffins

Breading:

Walnut flour can be used as a gluten-free flour for crumbing chicken, fish, or vegetables. It creates a crunchy, flavourful coating when baked or fried. The nutty flavour adds a twist to your favourite crispy dishes.

Smoothies:

For a protein and omega-3 boost, add some walnut flour into your smoothies. The mild, nutty flavour pairs perfectly with both fruity and chocolatey blends. Add it to your morning smoothie for a nutrient-packed breakfast or snack.

Sprinkle it on your breakfast:

Take your oatmeal, porridge, or muesli to the next level by sprinkling a teaspoon of walnut flour on top. Not only does it enhance the flavour with a subtle sweetness and nuttiness, but it also provides an extra dose of protein and fibre to keep you feeling full throughout the morning.

How do I store walnut flour?

Storing walnut flour in a sealed, cool dark place out of sunlight or refrigerated is important to maintain freshness. Once opened, its recommended to use within 3 to 6 months. Alternatively, storing in the freezer will allow you to keep your walnut flour for longer without compromising the freshness.