What is spelt flour?

spelt flourSpelt flour is one of the most popular whole grain, non-wheat flours available. It shows up in pastas, breads and in a variety of specifically wheat-free recipes. But what exactly is spelt flour?

Spelt is a cereal grain in the wheat family, but it is not the same thing as wheat (same genus, different species). The grain has been cultivated for centuries, in both central Europe and the middle east.It looks very similar to wheat in appearance, but it has a much harder outer shell before it has been milled. It has a nutty and slightly sweet flavor, similar to that of whole wheat flour. It does contain gluten, so one of the reasons that spelt is rather popular is that it is easy to substitute it into all wheat cookie, bread, etc. recipes, where you will get to enjoy the flavor of spelt without dramatically compromising the texture of your baked good.

Another reason that spelt flour is popular is that it has a fairly strong nutritional profile. Spelt has slightly fewer calories than wheat flour and is somewhat higher in protein. The flour is easy to digest but is lower in fiber than wheat.

The gluten in spelt flour is a little unusual. Unlike wheat flour, which is quite resilient and often needs a long kneading time (with breads) to strengthen its gluten and give the bread structure, the gluten in spelt flour breaks down fairly easily. This means that it is pretty critical not to overmix it, or risk having a crumbly texture imparted into whatever you’re making. If you want to experiment with spelt flour, you can start by substituting a portion of your regularly all purpose or whole wheat flour with spelt, starting with 25% of the recipe and altering as you try different batches to see the differences in flavor and texture. A great place to start is my Spelt White Bread, which is an easy to make all-purpose bread that makes fantastic toast and sandwiches.


  1. i love your blog because you do all of the research for me! i’ve been meaning to learn about spelt flour for forever, so I was very happy to read this today….thanks!

  2. Thanks Nicole! I’ve used spelt flour before, but I haven’t known exactly what it was that made it different from wheat. Now that I know, I have a better idea what recipes would better suit it.

  3. One thing to keep in mind is that spelt shouldn’t be used as a substitute for people with a wheat allergy. Since it is in the same family, it usually causes the same reaction. It’s a common misconception that it can be substituted so my allergist made sure to point this out when I was diagnosed. But if you have no wheat allergies – bake away because it sounds great!

  4. Hello! Could you advise where can I buy pure spelt flour? Thank you!

  5. You can buy it from http://www.bobsredmill.com They also have tons of other interesting grain flours, etc. I tried this in my bread machine and the loaf was about 3 inches tall. Guess I should’ve used part white flour also.

  6. thresea stimatze

    please tell me the difference in spelt. The discription says it is in
    the wheat family, yet later says it is a not wheat flour.

  7. Spelt is a variety of wheat. Saying that is “one of the more popular non-wheat flours” and that it is an ingredient “in a variety of specifically wheat-free recipes” is completely false information. In fact, the FDA states that spelt products cannot claim to be “wheat free” on their packages. Please consider revising or removing your blog entry. Thanks.

  8. I jumped on Wikipedia and read the article, but it was a lot like walking through pudding: slow going and afterward I felt kinda dirty.

  9. where can i find spelt flour in mumbai, india??

  10. I used spelt flour instead of regular wheat flour to make pancakes – they came out with a pleasantly coarser texter, almost like cornmeal. But they had a nice crispiness too. I would recommend trying this.

  11. I am starting to make my dog’s food. Many recipes call for spelt flour. I had no idea what it was. Thank for your complete discription.

  12. Where can I find spelt flour in Southern California?

  13. can you tell me that how you make the slept flour can you tell me what did you fast and like tell me every thing

    thanks four tell me

    thanks .

  14. I am type 2 and use whole meal flour for muffins..would this flour be a better option??

  15. For Kalpana – you can find Spelt Flour in So Cal in Irvine at the Whole Foods Markets – in the District Shopping Center – corner of Jamboree and Barranca.

  16. I know you wrote this 4 years ago – but great article, thank you!

  17. I just bought a load of Spelt bread from a local Amish store and decided to see what spelt was. I can’t tell you how suprised I was as far as it being used like normal flour and it sounds like it’s actually better for me. Easier to diguest is a big deal for me.

  18. You can do almost anything with spelt flour! I use it a lot!

  19. I just bought spelt noodles and would like suggestions on what to make with them?

  20. I buy Spelt bread from a local bakers and I find that I can tolerate it. I dont have an allergy to wheat just an intolerance and I find spelt a great substitute.

  21. I just discovered a little table in our local Shoprite with Sylvia’s Natural Bakery White Spelt Bread. I developed a wheat intolerance and with all my research don’t know how I overlooked spelt flour. I had a few pieces and so far so good. I tried Einkorn flour since it supposedly has 14 chromosomes compared to our present wheat with 42 chromosomes, but I had an instant reaction. I will be so happy if this will be a solution. I don’t miss bread that much but just something like a piece of toast now and then or grilled cheese, would be awesome! I still have not found a gluten free bread I like, plus they are all made with rice flour which is too high carb for me. (I realize this is an old post, but…)

  22. Good Morning! I was doing some research on Spelt Bread and where to find the breads, but I am had any success on finding the bread. Although, I find this site hoping to find out where to buy the bread but I found nothing in these articles about how to get the bread. Likewise, I am cutting back on sugars, candy bars, fatty foods, and salt and I needed some helping on finding the bread and other items that I need to eat according to my bllod type. In other words, I bought a book call Bloodtypes Bodytypes and YOU by Joseph Christiano. He was giving some pointers on how to lose weight according to one blood type. I am trying it so that I can become healthy, strong, and free from belly fat. I appreciate any advice on how to find the spelt and Ezekiel breads. Thank for listening to my story.

  23. This is Barbara again! I want to apoligize for my grammar. I was writing fast and I forgot to read over my message. Sorry..

  24. I have a friend who has a wheat allergy, but not celiac disease. She is able to eat bread made with spelt flour, although she eats it in small quantities.

  25. Where can I buy spelt flour in Grand Junction, CO? I have a recipe that calls for 2 T. of this flour? I have never heard of this type of flour before.

  26. H,i

    as i now live in thailand does any one know if spelt flour can be bought here

    best regards Roy

  27. I have been tested and cross-referenced in various ways and have found that while I do not have Celiac Disease (Praise the Lord), I do indeed have a severe wheat allergy and not only does it cause severe allergic reactive symptoms, but, as an inflammatory, it really stirs up my arthritis. I feel so blessed to have found organic Spelt flour in my local Kroger!! It has changed my life! I truly enjoyed whole wheat products before switching to Spelt. I tried it first by simply testing a small bit of the flour on a spoon and allowing it to mix with my saliva, waited to see if I would react or not.. usually my mouth and throat starts to burn and get sore, I have a mild asthma attack, rashes and severe itching pop up and then the gastric problems follow. None of this occurred with the Spelt! It doesn’t even bother my arthritis! The best way I can explain this, and I am talking about myself here, so I don’t want to appear as though I am giving advice to anyone else, is that I have a severe allergy to cats and dogs….. in general… BUT how I react to each species in each given family is different. We had a cocker spaniel that I was terribly allergic to, but loved too much to give up – she has since passed – we are down to our 13 year old Yorkshire Terrier – and I have no allergic reaction at all. The same with cats. So… being allergic to wheat doesn’t necessarily mean I will be allergic to Spelt as it is a different species in the same family. Anyway, I LOVE it and life is so normal now for me – well… eating out is still an issue…. but I love to cook … so, my advice is… take the risk… try just a bit – I tried the flour straight to make sure it wasn’t another ingredient (I’m also allergic to cultured dairy products and maltodextrin from wheat) and take it from there! We do use the Arrowhead Mills organic Spelt! LOVE it!

  1. Pingback: Make Money Online » Tips and Tricks to Eat Healthy on a Budget - Investment, Trading, Finance Blog

  2. Pingback: Pumpkin Chocolate Chip Squares : Chocolate Bytes - All About Chocolate – Delicious Chocolate Recipes

  3. Pingback: Kitchen Therapy + Spelt Flour « vicious sweet tooth

  4. Pingback: STC Cooks − Ricotta Crêpes aka the last crêpe recipe you’ll ever need

  5. Pingback: Cooking Adventure during the week of May 15th! | alisueonthemove

  6. Pingback: Spelt and agave gingerbread men « meplusfour

  7. Pingback: Explaining: Spelt Flour : Tasha Chawner

  8. Pingback: Pizza is an Art « Campus Clipper

  9. Pingback: Baking Square Bread « Vermont Farm Heart

  10. Pingback: Considerate baking « Northern Mummy

  11. Pingback: Pumpkin Molasses Muffins | Salt 'n Pepper

  12. Pingback: Rain Rain Rain + Spelt and Sunflower Seeds | BAKESTER

  13. Pingback: Pumpkin Bars « Sandra's Food Diary

  14. Pingback: recipe for healthy biscotti with hazelnuts, cacao, coffee beans and dried pomegranate seeds | This Then That

  15. Pingback: Secret Recipe Club: M&M Cookies - Badger Girl Learns to Cook

  16. Pingback: WIAW–What I Ate Wednesday

  17. Pingback: Spelt Banana-Oat Muffins

  18. Pingback: Whole-Grain Pancake and Waffle Recipe | On Being a Homegirl

  19. Pingback: Carrot Cake Pancakes | Elizabeth Daisy

  20. Pingback: under the influence « elladee

  21. Pingback: Savoury muffins, two ways – Sujatha Krishnan-Barman

  22. Pingback: Whole Grain Vegan Pancakes | Minimalist Baker Recipes

  23. Pingback: Spelt Baby Teething Rusks | Farmer K's Kitchen

  24. Pingback: Recipe: Sprouted Spelt + Oat Chocolate Chip Cookies

  25. Pingback: Breakfast is served – Sourdough Pancakes | Blissful Bounty

  26. Pingback: The Best Tasting and Healthy Organic Alternative to Bread You’ve Never Tasted | Mundane Product Reviews

Leave a Reply

Your email address will not be published. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Scroll To Top