Walnut Flour: Nutrition, Benefits, Uses, Baking Tips & Best Substitutes

Walnut flour, also known as walnut meal, ground walnuts, or walnut powder, is quickly becoming one of the most popular gluten-free flours for health-conscious bakers, keto dieters, and anyone looking to add a rich, nutty flavor to their recipes. Packed with protein, healthy omega-3 fats, antioxidants, and fiber, walnut flour is both a nutrient-dense ingredient and a versatile addition to sweet and savory dishes.

This complete guide explores everything you need to know about walnut flour: nutrition, health benefits, how to use it, the best recipes, storage tips, and a detailed comparison with other popular nut flours like almond and hazelnut.

• What Is Flour? Definition, Types, and Uses Explained 
• Types of Flour: A Complete Guide for Professional Bakers and Pastry Chefs
• Is Flour Healthy? A Complete Guide to Flour Nutrition, Benefits, and Health Risks

What Is Walnut Flour?

Walnut flour is a finely ground flour made from raw or roasted walnuts. Depending on the brand, it may be produced from:

• Whole walnuts (full-fat walnut flour)

• Partially defatted walnuts (after oil extraction)

• Lightly roasted walnuts (for deeper flavor)

Compared to other nut flours, walnut flour has a distinctively deep, buttery, slightly earthy flavor, making it ideal for desserts, breads, crusts, coatings, and keto/paleo baking.

Walnut Flour Nutrition Facts

Walnut flour is well known for its powerful nutritional profile. While nutrition varies slightly between brands, a typical 100 g serving contains:

• Calories: ~620

• Protein: 15 - 24 g (higher in defatted walnut flour)

• Carbohydrates: 12 g

• Fiber: 7 g

• Fat: 59 g (rich in omega-3 ALA)

• Key Micronutrients: Vitamin E, Vitamin B6, Magnesium, Copper, Manganese

Why this matters

Walnut flour stands out among nut flours because it contains significantly more omega-3 fatty acids, making it a heart-healthy alternative to almond flour or cashew flour.

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Top Health Benefits of Walnut Flour

1. Omega-3–rich for heart and brain health

Walnut flour is one of the richest plant sources of ALA omega-3, known for supporting cardiovascular health, cognitive function, and reducing inflammation.

2. High in antioxidants

Walnuts are packed with polyphenols, tannins, and vitamin E, which help combat oxidative stress and support anti-inflammatory processes.

3. Naturally gluten-free

Perfect for people with celiac disease or gluten intolerance. It’s a popular choice for:

• Gluten-free baking

• Paleo baking

• Keto & low-carb baking

4. Great for satiety & blood sugar control

Its combination of protein, healthy fats, and fiber helps reduce hunger and maintain stable energy levels.

Varieties of Walnut Flour

1. Full-Fat Walnut Flour

• Made from whole walnuts

• Rich, bold flavor

• Softer texture in baked goods

2. Defatted Walnut Flour

• Produced after walnut oil extraction

• Higher protein, lower fat, better for low-calorie baking

• Lighter texture and longer shelf life

3. Black Walnut Flour

• Strong, earthy flavor

• Best for gourmet baking and artisanal recipes

How Walnut Flour Is Made

Commercial walnut flour

Manufacturers typically:

1. Shell and sort the walnuts

2. Roast lightly (optional)

3. Press (if producing defatted flour)

4. Mill into fine flour

5. Sieve for consistency

Homemade walnut flour

You can make it easily at home:

1. Soak walnuts (optional)

2. Dry completely

3. Pulse in a food processor

4. Sift for fine texture

Walnut Flour vs. Other Nut Flours

Key takeaway

Choose walnut flour when you want intense flavor, antioxidant nutrition, and omega-3 benefits.

How to Bake with Walnut Flour (Expert Tips)

Walnut flour behaves differently from wheat flour because it contains:

• No gluten

• High fat content

• High moisture absorption

Best substitution ratio

Start with:

Replace 25–30% of regular flour with walnut flour

For gluten-free recipes:

• Mix walnut flour with almond flour, oat flour, tapioca starch, or gluten-free flour blends.

• Add a binder: eggs, psyllium husk, xanthan gum, or chia seeds.

Tips for better baking

• Increase liquid slightly (walnut flour absorbs more moisture).

• Reduce added oils or butter in recipes.

• Combine with lighter flours for more rise.

• Use defatted walnut flour for crispier textures.

Best Uses & Recipes with Walnut Flour

Sweet Recipes

• Walnut flour brownies

• Walnut flour banana bread

• Keto walnut pancakes

• Walnut chocolate chip cookies

• Walnut cinnamon muffins

Savory Recipes

• Walnut-crusted chicken or salmon

• Low-carb walnut pizza crust

• Walnut-infused pasta dough

• Walnut flour breading for frying

• Walnut flour crackers and flatbreads

Low-carb and keto-friendly

Walnut flour is naturally:

• Grain-free

• Low-carb

• High-fat

• Perfect for ketogenic and paleo diets

Substituting Walnut Flour

Replace almond flour?

Yes, walnut flour can be substituted 1:1 for almond flour in most recipes (expect deeper flavor).

Replace wheat flour?

Replace up to 30% to maintain structure.

Replace coconut flour?

Do not replace 1:1. Coconut flour is extremely absorbent.

Use 3x more walnut flour than coconut flour.

Flavor Profile & Pairings

Walnut flour pairs beautifully with:

• Chocolate

• Honey

• Dates

• Cinnamon

• Coffee

• Banana

• Maple syrup

• Citrus zest

• Pears

• Savory herbs (rosemary, thyme)

Its rich flavor elevates both sweet and savory recipes.

Storage & Shelf Life

Because walnut flour is high in natural oils, it can turn rancid quickly.

Best storage practices:

• Store in an airtight bag

• Keep in the fridge for up to 3 months

• Or in the freezer for up to 1 year

• Use vacuum-sealed packaging if possible

Signs of rancidity:

• Bitter smell

• Sharp, unpleasant aftertaste

• Darker color

Where to Buy Walnut Flour

You can find walnut flour at:

• Health food stores

• Online marketplaces

• Keto and paleo specialty shops

• Organic grocery stores

Environmental & Sustainability Notes

Walnut flour is considered a sustainable nut flour because:

• Walnut trees help improve soil health

• Many producers use whole-nut processing (minimal waste)

• Defatted walnut flour often uses byproducts of walnut oil production

FAQs About Walnut Flour

1. Is walnut flour gluten-free?

Yes. Walnut flour is naturally 100% gluten-free and suitable for celiac-friendly recipes.

2. Can I replace almond flour with walnut flour?

Yes, walnut flour can be used 1:1, though it adds a richer and slightly more bitter flavor.

3. Is walnut flour keto?

Absolutely. Walnut flour is low-carb and high-fat, making it perfect for keto, paleo, and grain-free diets.

4. Can walnut flour go rancid?

Yes. Due to its high omega-3 content, it oxidizes quickly. Always refrigerate or freeze it.

5. How is walnut flour made?

Walnut flour is created by grinding whole or defatted walnuts into a fine powder, then sieving for consistency.

6. What does walnut flour taste like?

It has a deep, buttery, nutty, slightly earthy flavor with mild bitterness from walnut skins.

7. What is defatted walnut flour?

A high-protein, low-fat version made from pressed walnuts after oil extraction great for baking and smoothies.

Conclusion

Walnut flour is a nutrient-packed, gluten-free, keto-friendly ingredient that adds richness, flavor, and health benefits to countless recipes. Whether you’re baking breads, creating low-carb desserts, or experimenting with nut-based crusts, walnut flour offers a versatile and delicious alternative to wheat and other nut flours.

If you want powerful omega-3 benefits, deeper flavor, and a premium baking experience, walnut flour deserves a permanent place in your kitchen.