Do you need some inspiration for your gluten-free baking or simply want to experiment with sorghum flour, which is a great substitute for wheat flour?
We put together a round-up of some of our best sorghum flour recipes, from cakes, cookies, muffins, and waffles, to different types of bread and crackers.
Learn how to use sorghum flour in your cooking and make delicious and nutritious treats that are gluten-free, lectin-free, and even sugar-free.
What is sorghum?
Sorghum, a cereal grain plant from the grass family (Poaceae), is native to Africa and has been cultivated for thousands of years.
The grain of the sorghum plant is small and round, similar to millet, but slightly bigger. It comes in different colors, including white, yellow, red, and brown.
Sorghum is gluten-free and lectin-free, making it a suitable alternative for individuals with gluten intolerance or celiac disease or anyone who is trying to avoid gluten and lectins in their diet.
What is sorghum flour?
Sorghum flour, also known as jowar flour, is a type of flour made from the ground grains of the sorghum plant. It is a gluten-free alternative to wheat flour and is widely used in gluten-free baking and cooking.
The flour is produced by milling whole sorghum grains into a fine powder. It has a mild, slightly sweet flavor and a light texture. The color can vary depending on the type of sorghum used, ranging from off-white to a light brown shade.
Sorghum flour nutrition
Sorghum is considered one of the most nutritious grains, rich in fiber, protein, and various essential nutrients like iron, magnesium, and phosphorus.
It is a good source of dietary fiber, providing both soluble and insoluble fiber, which can support digestive health and help regulate blood sugar levels.
Is sorghum flour gluten-free?
Sorghum is one of the four gut-healthy grains that are both naturally gluten-free and lectin-free, which makes it a healthy addition to a modern diet. The other three grains are millet, fonio, and teff.
Is sorghum flour healthy?
The effect of sorghum consumption on health outcomes have been studied since 1985. While more research is needed, the implications are that sorghum may have superior health benefits compared to other staple grains, like wheat.
In one study, biscuits made with sorghum flour increased levels of GLP-1 and GIP and extended subjective satiety in healthy individuals. This is the same mechanism of action as GLP-1 drugs like Ozempic, and may aid with weight loss. (PMID 26866508). So sorghum might be a natural alternative to weight loss drugs without the side effects.
Sorghum can be part of a healthy diet if consumed in moderation.
Is sorghum flour low FODMAP?
Yes, sorghum flour is low FODMAP as a serving of 100 grams or 2/3 cup.
What does sorghum flour taste like?
Sorghum flour has a neutral taste, and in my opinion, is the closest to wheat flour, especially whole wheat or graham flour. It is slightly sweet and nutty, but it usually takes its final taste from the other ingredients it is mixed with.
Where to buy sorghum flour?
You can find sorghum flour in many grocery stores, especially in the gluten-free sections. If you can’t find it in a nearby store, you can order it online (Amazon is a good bet, see the link below).
How to use sorghum flour
Sorghum has a wide range of applications. In some regions, it is a staple food consumed in various forms, such as porridge, flatbreads, and couscous-like dishes.
In its grain form, sorghum can be used the same way we use rice, quinoa, millet, or other pseudo-grains:
- add to salads
- make risotto or side dishes
- make porridge
- add to soups
- make popped sorghum (similar to popcorn, but smaller)
In its flour form, it is used to make gluten-free baked goods:
- leavened or unleavened bread
- sourdough starter and sourdough bread
- pizza crust
- cakes
- crackers
- biscuits
You can also find sorghum flour pasta in stores. Sometimes they are mixed with other ingredients, like rice flour, but you can also find pure sorghum flour pasta.
These are the best sorghum spaghetti I’ve ever had, made of 100% sorghum flour.
Gundry MD Sorghum Spaghetti
Gundry MD Sorghum Spaghetti is perfect for anyone looking to enjoy the taste of melt-in-your-mouth spaghetti… while staying slim and healthy.
This spaghetti is made with 100% organic sorghum — one of the healthiest superfoods on the planet. They are vegan.
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Baking with sorghum flour (also called jowar flour)
I’ve been baking with sorghum flour since 2017, when I started my health journey after reading The Plant Paradox book by Dr. Steven Gundry.
I use it to make unleavened bread, sourdough bread, pizza crusts, cakes, crackers, biscuits, and more. I sometimes use it for fish cakes or schnitzel breading.
When baking with sorghum flour, I recommend mixing it with other gluten-free and lectin-free flours, to enhance the texture of the final product and increase the binding properties. The flour alone will not bind with water, unless mixed with boiling water, using a certain technique, like when making jowar roti, a popular Indian unleavened flat bread.
My favorite ingredients to add to sorghum flour to improve the texture of the dough are tapioca, cassava, psyllium husk, and ground flax seeds.
And since sorghum is a grain, and the flour can be high in carbohydrates, I would add some low-carb flour to improve the nutritional value of the final products, especially when I make cakes: almond flour, coconut flour, or another nut flour.
Eggs will also improve the texture and nutritional value when baking with sorghum flour, acting as a binding agent and adding protein and healthy fats.
10+ sorghum flour recipes
In this round-up, I put together a selection of 10+ sorghum flour recipes, including cakes and cookies, waffles, muffins, scones, different types of bread, and crackers.
Breakfast Sweet Potato Muffins (Sugar-Free, Gluten-Free)
Looking for a quick, on-the-go breakfast? Or maybe for a grounding and nourishing road snack when you travel? These breakfast sweet potato muffins are all you need. Made with whole ingredients, they are sugar-free, gluten-free, and lectin-free, and they taste delicious without overwhelming you with sweetness.
Cinnamon-Flavored Sorghum Flour Crackers (Gluten-Free)
With a tender and slightly crisp texture, these cinnamon-flavored sorghum flour crackers are reminiscent of graham crackers. If you live in Europe, they will remind you of digestive biscuits. However you call them, they are a delicious and healthy snack and can be used in so many creative ways. These sweet-flavored sorghum flour crackers are gluten-free, sugar-free, dairy-free, and lectin-free.
Sorghum Bread Recipe. Gluten-Free Morning Rolls (No Eggs or Dairy)
These gluten-free, vegan sorghum bread rolls are perfect straight from the oven, are easy to make and freeze, and are super delicious. They are made with wholesome ingredients, without eggs, dairy, or gums. Warm them, slice them transversely, and dress them with butter, hazelnut paste, and fresh fruits, or make avocado and egg toast. The possibilities are endless.
Sugar-Free Carrot Cake (Nut-Free, Gluten-Free)
This carrot cake is nut-free for those who are taking a break from nuts or have a nut allergy and is made with a mix of sorghum, tigernut, millet, and tapioca flour. It’s delicious, moist, fluffy, and super healthy. And even if you eat nuts, give this sugar-free carrot cake a try; you won’t be disappointed. Serve with mascarpone or coconut cream, toasted pinenuts (which are not nuts, but seeds!), and seasonal fruits.
Gluten-Free Butter Spritz Cookies (Sugar-Free)
Butter spritz cookies, the cookies of my childhood, made gluten-free, lectin-free, and sugar-free. Lightly sweet and buttery, these sugar-free butter spritz cookies are the perfect holiday treat and easy to personalize. Make them any shape you like, simple like these, or dip them into dark chocolate.
Gluten-Free Sweet Potato Waffles (Sugar-Free)
These absolutely delicious sweet potato waffles are gluten-free, lectin-free, sugar-free, dairy-free, easy to make, and taste like sweet potato pie. A waffle recipe that is perfect for breakfast, as a sweet treat with coffee or tea and can even be included in a savory meal.
Gluten-Free Lemon Blueberry Scones
These lectin-free, sugar-free, and gluten-free lemon blueberry scones are the perfect healthy treat for breakfast or any time of the day. They are soft, buttery, flavorful, and so satisfying. Perfect with a cup of tea or coffee, and make such a great on-the-go breakfast or snack.
Gluten-Free Hamburger Buns (Dairy-Free, Nut-Free)
In search of delicious and easy-to-make gluten-free, lectin-free hamburger buns or dinner rolls that are also nut-free and dairy-free? Search no more. In fact, this is what I call a multi-purpose dough, so versatile you can use it to get creative and make any type of bread.
Sugar-Free Apple Pie Bars (Gluten-Free)
You would not believe these 3-layer apple pie bars are sugar-free, gluten-free, and lectin-free. One of my favorite childhood desserts, I wanted to convert this recipe to a healthier version for a long time, and finally, here it is. These apple pie bars are made with two layers of gluten-free shortcake crust and a delicious spiced apple pie filling. Perfect with a warm tea or coffee while you are hugged by your favorite blanket.
Gluten-Free Flatbread with Sorghum and Green Plantain
Who doesn’t love a gluten-free flatbread that is easy to make, nutritious, and looks and tastes like normal bread? This version of a gluten-free flatbread recipe is made with green plantain, sorghum flour, and extra virgin olive oil. Add fenugreek for extra flavor.
Making gluten-free sourdough bread with sorghum flour
One of my most interesting and satisfying cooking projects using sorghum flour is making sourdough bread.
I created a gluten-free and lectin-free sourdough starter made with a mix of sorghum, teff, and millet flour. Then I developed a collection of recipes using this starter. All the recipes below are gluten-free and lectin-free. The main bread is vegan if you skip the honey.
Gluten-Free Sourdough Bread Recipe With Sorghum and Millet (Lectin-Free)
Making artisan lectin-free and gluten-free sourdough bread has been one of the most exciting and rewarding projects in my past five years of food blogging and healthy cooking and eating. Making sourdough bread is not rocket science, as I used to believe, and it is my mission to demystify the process and show you that anyone can do it. This millet and sorghum sourdough loaf is our master recipe. Once you learn how to make this bread, the possibilities for creating other types of bread are endless.
Sourdough Flatbread with Sorghum Flour (Gluten-Free)
A sourdough flatbread recipe, made with sorghum flour, is now added to my gluten-free, lectin-free sourdough bread series. This recipe will be easy if you are familiar with my method of making sourdough bread. If you are not yet, I encourage you to start this fun and rewarding journey.
Gluten-Free Sourdough Focaccia (Lectin-Free)
This lectin-free and gluten-free sourdough focaccia is one of the easiest types of bread you can make with your lectin-free and gluten-free sourdough starter. It’s super tasty, fluffy, and soft, and the best part is you can eat it straight after you bake it (which is not the case with a loaf).
Rustic Sourdough Rolls With Teff, Millet, and Sorghum (Lectin-Free)
These crusty, rustic-style gluten-free sourdough rolls are the perfect breakfast bread. They are made with my lectin-free sourdough starter and a mix of lectin-free and gluten-free flours: teff, millet, and sorghum. With these rolls, you get a fair amount of crust but a pliable slice and a soft and airy crumb.
Sourdough Pizza Crust with Millet and Sorghum (Gluten-Free, Lectin-Free)
A lectin-free and gluten-free pizza that tastes and looks like that good pizza you were used to eating? Look no more. This sourdough pizza crust with millet and sorghum flour is the perfect replacement for any good pizza, and I promise you won’t feel like you are on a diet. Make this for unsuspecting guests, and they’ll think they are eating a regular pizza. Once you get familiar with my sourdough method and have an active starter, you will make this pizza crust recipe with your eyes closed. Initially, the process might seem lengthy, but the hands-on time is pretty short.
Soft and Cheesy Sourdough Breadsticks with Poppy Seeds (Gluten-Free)
Having a sourdough starter is like a gift that keeps on giving. Possibilities are endless, and whenever I think I run out of ideas of how to use my gluten-free and lectin-free sourdough starter, some new idea comes my way, and you bet a delicious new sourdough recipe is born. These soft, gluten-free sourdough breadsticks with Parmigiano and poppy seeds are fun to make and so perfect for serving with your favorite soups and salads or just dipping into extra virgin olive oil. And if you have guests and want to wow them, put some of these cheesy breadsticks on the table. No one will ever notice they are gluten-free and lectin-free.
More sorghum flour recipes
I would like to mention there are more recipes using sorghum flour in my two cookbooks:
- The Living Well Without Lectins Cookbook: 100 Lectin-Free Recipes for Optimum Gut Health, Losing Weight, and Feeling Great
- Everyday Low-Lectin Cookbook: More than 100 Recipes for Fast and Easy Comfort Food for Weight Loss and Peak Gut Health
Also, check out this Easy 100% Sorghum Bread (Gluten-Free and Vegan) by Natasha Levai from Natasha’s Home.
What is your favorite way to use sorghum in your cooking? Let us know in the comments.
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