Coconut flour is growing in popularity as a gluten-free, low-carb alternative to regular wheat flour. Made from dried, ground coconut meat, coconut flour contains a high amount of fiber and protein compared to other flours. It also has a mild coconut flavor that works well in both savory and sweet recipes.
One question that often comes up with coconut flour is whether or not it can be used to make smoothies. Smoothies are a popular breakfast option or snack made by blending together fruit, vegetables, dairy or dairy alternatives, and liquid. They provide a quick way to get in servings of produce and protein.
So can you use coconut flour in smoothies? Let’s take a closer look at the properties of coconut flour and how it performs in smoothies.
Benefits of Using Coconut Flour in Smoothies
There are a few potential benefits that coconut flour offers when added to smoothies:
Increases Fiber Content
One of the standout qualities of coconut flour is its high fiber content. Per 2 tablespoons, coconut flour contains 7 grams of fiber, which is about 28% of the recommended daily value. The high amount of dietary fiber makes coconut flour beneficial for digestive health, stabilizing blood sugar levels, and promoting feelings of fullness. Adding a couple tablespoons of coconut flour to your smoothie is an easy way to increase its fiber content significantly.
Adds Protein
Coconut flour also contains a substantial amount of protein compared to other flours. With 4 grams of protein per 2 tablespoons, coconut flour can help boost the protein content of smoothies. This makes it a nice addition for post-workout smoothies or if you want to turn your smoothie into a meal replacement by increasing protein.
Provides Nutrients
Since coconut flour is made from dried coconut meat, it contains a concentrated amount of nutrients found in coconuts. This includes manganese, copper, iron, phosphorus, potassium, magnesium, selenium, zinc, and vitamins C, E, B6, folate, and niacin. Adding coconut flour is an easy way to add a variety of important vitamins and minerals into your smoothie.
Adds Coconut Flavor
Coconut flour has a natural coconut flavor that can enhance the taste of smoothies, especially tropical blends. The mild coconutty aroma and flavor pairs nicely with fruits like pineapple, mango, and banana. If you enjoy the flavor of coconut, coconut flour can add that tropical essence without overpowering other ingredients.
Good for Keto or Paleo Diets
For those following low-carb, keto, or paleo diets, coconut flour can be a great smoothie addition. With only 5 grams net carbs per 2 tablespoons, it contains far fewer carbs and more fiber than regular flour. Using coconut flour allows you to thicken up your smoothie without significantly impacting the carb content.
Potential Drawbacks of Adding Coconut Flour to Smoothies
While coconut flour has some benefits for smoothies, there are a few potential drawbacks to keep in mind:
Can Add Grainy or Sandy Texture
One thing to note is that coconut flour has a courser, grainier texture than regular flour. It can make smoothies thicker, but may also leave a slightly gritty or sandy mouthfeel. Some people enjoy this heartier texture, but others may find it unpleasant in smoothies. Start with just 1 tablespoon and adjust amounts as needed.
Requires More Liquid
Coconut flour soaks up a lot of liquid. When using it in baked goods, you generally need a lot more wet ingredients like eggs and liquid. The same goes for smoothies – you’ll likely need to increase liquids to account for the absorbent nature of coconut flour. Without enough liquid, it can make smoothies overly thick and dry.
Can Cause Gas or Bloating
Since coconut flour is so high in fiber, some people may experience gas, bloating, or stomach discomfort when adding large amounts to smoothies, especially if not used to consuming high-fiber foods. Start with small amounts like 1 teaspoon to assess tolerance.
Coconut Taste May Not Always Fit
While coconut flavor can enhance tropical smoothies, it may not always fit with other flavor profiles. The coconut taste could clash with berries or other fruits, so keep that in mind when deciding recipes to add it to.
May Impact Smoothie Shelf-Life
The higher fat content of coconut flour from the coconut meat may cause smoothies to spoil more quickly. Smoothies with coconut flour are best consumed within 24 hours for food safety.
How to Use Coconut Flour in Smoothies
When experimenting with coconut flour in smoothies, here are some tips for success:
Start with Small Amounts
When using coconut flour for the first time, start with just 1/2 to 1 tablespoon max per smoothie. This will allow you to gauge its effects on texture and taste without overdoing it. You can work up to larger amounts like 2-3 tablespoons as you get accustomed to its effects.
Blend with Other Dry Ingredients First
For a smoother texture, first blend coconut flour with any other dry ingredients like protein powder, oats, or nut butters before adding wet ingredients. This helps break up any clumps.
Use a High-Speed Blender
A high-powered blender is best for breaking down coconut flour and incorporating it smoothly into the rest of the ingredients. Low-power blenders may have trouble getting the mixture smooth.
Add Extra Liquid
Since coconut flour absorbs a lot of moisture, add about 1-2 tablespoons extra liquid like nut milk, coconut water, or juice to account for this. Adding frozen fruit can also help add thickness without needing as much extra liquid.
Flavor it Right
Opt for tropical, coconut-centric flavors like pineapple, mango, banana, coconut milk, or coconut water to complement the coconut flour. Avoid clashing flavors like berries or citrus.
Chill Thoroughly
Make sure to chill smoothies with coconut flour for at least 1-2 hours before drinking for optimal thick, creamy texture. The chilled temperature helps blend the flavors.
Coconut Flour Smoothie Recipes
Here are some delicious smoothie recipes featuring coconut flour:
Piña Colada Smoothie
– 1 cup pineapple chunks
– 1 frozen banana
– 1⁄4 cup coconut milk
– 1 tablespoon coconut flour
– 1⁄2 cup ice
Blend all ingredients until smooth and creamy. Top with toasted coconut flakes if desired.
Mango Coconut Smoothie
– 1 cup mango chunks
– 1⁄2 cup coconut water
– 2 tablespoons coconut flour
– 1 tablespoon almond butter
– 1⁄2 cup ice
Blend all ingredients. Garnish with shreds of unsweetened coconut.
Blueberry Coconut Smoothie
– 1 cup blueberries
– 1⁄2 banana
– 1⁄2 cup coconut milk
– 1 tablespoon coconut flour
– 1⁄2 cup Greek yogurt
– 1⁄2 cup ice
Blend together all ingredients. Top with fresh blueberries before serving.
Chocolate Coconut Smoothie
– 1 cup coconut milk
– 1 tablespoon cocoa powder
– 1 tablespoon coconut flour
– 1 tablespoon almond butter
– 1 tablespoon honey or maple syrup (optional)
– 1⁄2 cup ice
Blend all ingredients until smooth. Drizzle with melted dark chocolate if desired.
Tips for Using Leftover Coconut Flour
Coconut flour’s absorbent properties mean a little goes a long way. Here are tips for using up leftover coconut flour:
– Stir into oatmeal or yogurt for added protein and fiber
– Use in place of breadcrumbs for coating fish, chicken, or tofu
– Make coconut flour pancakes or waffles
– Add to cookie, muffin, or cake batters
– Thicken up soups, stews, or chilis
– Create coconut flour energy bites or protein balls
– Make homemade granola bars or breakfast bars
Store coconut flour in an airtight container in a cool, dry place. It will keep for several months at room temperature. Refrigeration can extend its shelf life even longer by protecting fragile fats from rancidity.
The Bottom Line
Coconut flour can be used in smoothies with some precautions taken to account for its high fiber, absorbent texture. Start with small amounts like 1-2 tablespoons and add extra liquid to achieve the right consistency. Choose recipes with tropical fruits, coconut milk, or other coconut ingredients to complement the coconut flour flavor. Blend well and chill to create a tasty, nourishing treat. Coconut flour boosts the nutrition of smoothies with extra protein, fiber, vitamins, and minerals. Just adjust amounts gradually to suit your texture preferences.
| Coconut Flour Nutrition Facts (2 tablespoons) | Amount | % Daily Value* |
|---|---|---|
| Calories | 70 | 4% |
| Total Fat | 2 g | 3% |
| Saturated Fat | 2 g | 8% |
| Sodium | 15 mg | 1% |
| Total Carbohydrates | 5 g | 2% |
| Dietary Fiber | 7 g | 28% |
| Total Sugars | 1 g | |
| Protein | 4 g |
*Based on a 2,000 calorie diet