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A gluten-free and high protein flour? Here’s why people are loving lupin, with insights from our Product Developer
Summary
1It’s gluten free
Because it’s made from beans instead of wheat, lupin flour contains no gluten...
2Packed full of fibre and protein
Lupin flour has around 40g of protein per 100g, whereas an all-purpose flour is around 10g...
3Perfect for super-fluffy bakes
“Lupin flour gives an airy feel and can result in fluffy baked goods. One recipe that’s great is...”
Gone are the days of sprinkling protein powder into your cakes and bakes – turns out there’s a naturally nutritious alternative.
Lupin flour is circling social media as the newest gluten-free, high protein and keto-friendly trend. H&B Product Developer Alicia Smith explains all...
What is lupin flour and where is it from?
“Lupin flour is a nutritious flour made from ground lupin beans. These look like broad beans, but they’re yellow and originate from Mediterranean countries,” says Alicia.1
“It's a great choice for low-carb diets like keto”
What are the main benefits of lupin flour?
- Gluten-free
Because it’s made from beans instead of wheat, lupin flour contains no gluten. - Protein packed
"Lupin flour has around 40g of protein per 100g, whereas an all-purpose flour is around 10g2 If you’re after a high-protein alternative, you can make an easy swap by mixing 50% of your regular flour with lupin flour.”
Note that the nutritional content may vary slightly depending on the brand you buy. - High fibre
"Lupin flour has also got around 32g of fibre per 100g, whereas all-purpose flour is around 4g.2 Having those two together – high protein and high fibre – helps you feel fuller for longer.” - Keto
“It’s low in carbohydrates too: lupin flour has only 8.5g of net carbohydrates per 100g compared to all-purpose, which is 74g.2 It's a really good choice for low-carb diets like keto."
So, if you’re trying keto or just want to lower your carb intake, bread might just be back on the menu. - Nutrient dense
“Finally, lupin flour has essential minerals like potassium, iron, copper, zinc, calcium and magnesium. It’s got a lot going on!”
“It's really easy to incorporate into recipes where you’d normally use regular flour”
Who is lupin flour beneficial for?
The main pro? It’s gluten-free.3 “It’s also low carb, so great for the ketogenic diet,” Alicia says.
“Because of its high protein and fibre content, it’s also ideal for weight management – these nutrients support and maintain stable energy levels throughout the day. Overall, it’s suitable for anyone who wants to increase their nutritional intake without relying on traditional flours.”
How do I use lupin flour?
“It's really easy to incorporate into recipes where you’d normally use regular flour,” says Alicia.
"The best way we’ve found is to substitute 50% of regular flour in most recipes. It can enhance the texture as well: lupin flour gives an airy feel and can result in really fluffy baked goods. One recipe that’s great is pancakes.
“There are lots of recipes out there that use lupin flour only, too. You could try it in baked goods, pasta, or add it to soups and sauces as a thickener. With lupin flour you're adding better nutritional value versus an all-purpose flour.”
What does lupin flour taste like?
“There's a slight earthiness and bitterness that you'd expect from a legume. But when it's cooked it tends to lose that, which means that it can blend really well with other ingredients.”
Does lupin flour have any side effects?
“Generally, lupin flour’s well tolerated and it wouldn't cause any side effects for most people. But if you have a lupin allergy, you should avoid it as it could trigger a reaction.”
According to the US Food and Drug Administration (FDA), you should also avoid lupin flour if you have a peanut or other legume allergy.4
Though we don’t use lupin much in the UK, it’s actually one of the 14 major allergens – so be sure you’re safe to have it first.5
The final say
Whether you’re after a gluten free go-to, a protein hit or just some really fluffy pancakes, it’s worth giving this nutritious flour a try.
Want baking inspiration? Head to our recipe hub and shop home baking here.
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The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Huyghe C. White lupin (Lupinus albus L.). Field Crops Research [Internet]. 1997 Jul [cited 2024 Nov 12]; 53(1-3): 147-160. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0378429097000282?via%3Dihub
- Nutritics, *Research Edition, v6.00, Dublin, Nutritics, 2024. Wheat-Free.Org. Lupin flour [Internet].
- Wheat-Free.Org [cited 2024 Nov 12]. Available from: https://www.wheat-free.org/lupin-flour-food-fact.html
- US Food & Drug Administration (FDA). Lupin and Allergenicity Frequently Asked Questions [Internet]. FDA [reviewed 2018 Jan 4; cited 2024 Nov 12]. Available from: https://www.fda.gov/food/food-additives-petitions/lupin-and-allergenicity-frequently-asked-questions Food Standards Agency. 14 Allergens [Internet].
- Food Standards Agency [cited 2024 Nov 12]. Available from: https://www.food.gov.uk/sites/default/files/media/document/top-allergy-types.pdf
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