Grain Product | Vegetarian Low F O D M A P Diet (for some individuals)

Spelt Flour

Triticum spelta Allergens: Wheat, Gluten
Spelt Flour

Sourcing & Taxonomy

  • Family Poaceae
  • Primary Cuisine European
  • Seasonality Year-Round
  • Source Spelt grain

The Forktionary Angle

"Spelt has a more fragile gluten structure than modern wheat, which can lead to a more tender crumb but requires careful handling in baking."

Definition

An ancient grain flour, a type of wheat, known for its nutty flavor and high protein content, offering a gentler gluten structure than modern wheat.

Sensory Profile

TasteNutty, Slightly Sweet, Earthy
TextureFine, Slightly Coarse (whole spelt)
AromaMild, Bready
AcidityLow

Technical Metrics

Gluten Content

Weaker, more soluble

Historical Use

Cultivated since 5000 BC

Nutritional Benefit

High fiber, protein

Nutrition Facts

Per 30g
Calories338 kcal
Total Fat2.4 g
Saturated Fat0.4 g
Trans Fat0 g
Cholesterol0 mg
Protein14.6 g
Total Carbohydrate70.3 g
Dietary Fiber10.7 g
Total Sugars0.9 g
Calcium27 mg
Iron3.7 mg
Potassium456 mg

Chef’s Secret

Spelt flour absorbs liquids quickly. Start with 10-20% less liquid than conventional recipes and add as needed to avoid a dry dough.

Substitutions

Best Match

Whole Wheat Flour

1:1

Best for texture and fiber, adjust liquid due to absorption differences.

All-Purpose Flour

1:1

Lighter texture, less nutty flavor, reduce liquid slightly.

Kamut Flour

1:1

Another ancient grain, similar nutty flavor profile.

Barley Flour

1:1 (partial)

Adds chewiness and nutty flavor, best in combination, not 100% substitute.

Buying Guide

Available as whole or light (sifted) spelt flour. Choose organic for best quality.

Flavor Pairings

Yeasted breads pasta pancakes muffins cookies savory dishes.

Recipes Using Spelt Flour

Quick Breads Course Quick Breads Breads

Amaranth Sunflower Spelt Bread

This delightful Amaranth Sunflower Spelt Bread recipe delivers a wholesome and flavorful loaf perfect for breakfast or a satisfying snack. Combining nutritious amaranth, crunchy sunflower seeds, and hearty spelt flour, this easy-to-follow recipe is adapted from the Angelica Home Kitchen Cookbook, offering a delicious twist on traditional bread. Enjoy the nutty, subtly sweet taste and satisfying texture!

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3 Steps Or Less Lunch Time To Make Preparation

Apple And Cinnamon Muffins Vegan

Indulge in the warm, comforting aroma of these delicious vegan apple cinnamon muffins! This versatile recipe is easily customizable – make classic apple muffins, decadent chocolate muffins, or add your favorite mix-ins like coconut, chocolate chips, or nuts. Perfect for breakfast, brunch, or a sweet afternoon treat. Get ready to enjoy moist, tender muffins bursting with flavor! This recipe is also easily adaptable for a delicious vegan apple cinnamon cake.

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Dietary Asian Vegetarian Main Ingredient

Baked Kofta Balls In Tomato Sauce

Discover a healthier twist on a classic! This recipe, inspired by the Hare Krishna cookbook "Higher Taste," features delicious baked kofta balls simmered in a rich tomato sauce. We've simplified the process by using high-quality jarred tomato sauce (homemade is always an option!), and baked the kofta for a lighter, less greasy result. Serve these flavorful meatballs over fluffy quinoa for a nutritious and satisfying vegetarian meal. Perfect for a weeknight dinner or a special occasion!

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Course Vegan Dietary Breads

Banana Bread Lightened Up Spelt Vegan

This deliciously moist and healthy vegan spelt banana bread is a lighter take on a classic! Adapted from the popular Vegan a Go Go recipe, this version uses spelt flour for extra protein and a delightful nutty flavor. We've also cleverly reduced the oil and incorporated applesauce to cut back on calories without compromising on taste. Get ready for a guilt-free treat that's perfect for breakfast, brunch, or an afternoon snack!

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Seasonal 5 Ingredients Or Less Taste Mood Time To Make

Berry Crumble Bake

This irresistible Berry Crumble Bake is incredibly versatile! Use any fruit you love – blueberries, apples, peaches, strawberries, even canned pineapple or your favorite fruit preserves. We've perfected this recipe based on your feedback, resulting in a perfectly crumbly topping and a deliciously moist inside. Best served warm with a scoop of vanilla ice cream or whipped cream! Get ready for a burst of fruity flavor in every bite.

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Breads Irish Occasion Course

Big Sur Bakery Hide Bread Recipe

Taste the magic of Big Sur! This recipe, inspired by Terry "Hide" Prince and the legendary Big Sur Bakery, delivers a dense, nutrient-packed bread bursting with flavor. Imagine a hearty, seed-studded English muffin, elevated with the unique coastal twist of kelp for seasoning. This isn't your average bread; it's a powerhouse of amaranth, millet, quinoa, flax seeds, and wholesome grains, offering a blissful buttery crunch after toasting. Adapted from a sea voyage recipe, this bread is surprisingly easy to make, even for beginners! Perfect for breakfast, brunch, or a unique side, get ready for a taste of Big Sur in your kitchen.

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