The 10 Best Wheat Starch Substitutes for Sauces and Soups

Wheat products should be avoided by those who have gluten sensitivity or celiac disease since they contain gluten. Wheat starch, on the other hand, does not include gluten.

Wheat starch may aid in the thickening of sauces, soups, and other meals. It is also used as a thickening in a variety of baked items. Wheat starch cannot be used in place of wheat flour. Products containing wheat starch may be consumed by those who are gluten intolerant or have celiac disease. What if you don’t have any wheat starch on hand?

Check out this list of the top wheat starch substitutes to put your mind at rest. These alternatives have distinct qualities and may not fulfill the specifications of certain recipes. Before deciding on a wheat starch alternative, you should be clear on what you want it to achieve.

Best Wheat Starch Substitute List



Cornstarch works nicely in every recipe and is always simple to obtain and accessible. Cornstarch is made by extracting powder from corn kernels. The end product is adaptable, simple to modify, and gluten-free. Cornstarch is also used in paper goods.

Cornstarch dissolves far more easily in the mixture than any other wheat starch alternative. Cornstarch absorbs water readily, particularly when heated.

Cornstarch has several applications. It works well as a thickening agent in gravies, stews, sauces, and soups. It also works well as a covering for tarts, waffle cakes, fruit pies, and other baked products. Health experts think that is a better option than wheat starch.

When substituting cornstarch for wheat starch, the ratio should be 1:1. It indicates that in the recipe, you may use the same quantity of cornstarch as wheat starch. Measure out the cornstarch and mix until fully blended.

Tapioca Starch


When it comes to gluten-free baking, tapioca starch is an excellent option. It adds firmness while improving the liquid balance of your baked products.

It has a neutral flavor that will not interfere with the flavor of your food. You may be familiar with it as cassava starch. Tapioca starch is made from cassava root. The cassava root is mashed to remove the liquid, which is then dried to get the starch.

Tapioca is a nutritious option, but it cannot withstand high heat. If you are making a meal that demands a high temperature, you should avoid using tapioca starch.

It gives your food a shiny shine. If you mistakenly use too much tapioca starch in your meal, don’t worry since it won’t cause the sauce to thicken rapidly.

There is still time to add a little more liquid to maintain the desired thickness. Tapioca starch may be used in both sweet and savory foods. You may also use it to produce crisp crusts.

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If you don’t want to be poisoned by cyanide, which the cassava plant contains, don’t attempt to create your tapioca starch from scratch. Tapioca and cassava flour makers understand how to create tapioca starch without the use of hazardous chemicals.

Quick Note

As a substitution for one tablespoon of wheat starch, use two teaspoons of tapioca starch. To get the same result as wheat starch, adjust the recipe appropriately.

Potato Starch


You may also use potato starch as a gluten-free alternative for wheat starch. Because potato, the source of this starch, is a root vegetable rather than a grain, it does not contain gluten.

In baked foods, potato starch delivers the same suppleness as wheat starch. It may easily thicken the sauce of your meal.

Potato starch is resistant to high temperatures. However, you must be cautious not to overheat the machine or it may break down.

Wheat starch has less protein, fat, and carbs than potato starch. It is also denser than the other wheat starch replacements.

Potato starch is often used by home cooks in pie fillings, sauces, and soups. Before frying the fish, coat it with potato starch. It is a fantastic gluten-free choice that can withstand high heat.

When replacing wheat starch for potato starch, use a 1:1 ratio. When you follow your recipe, it will have the same consistency and thickness.

Xanthan Gum


This plant-based wheat starch alternative thickens sauces and soups and requires just a tiny quantity. When using xanthan gum, use caution and do not use too much.

Otherwise, you risk eating a slimy meal. Excess xanthan gum may also cause gastric issues. To be safe, consume anything in moderation. Too much of anything may be harmful to your health.

To generate xanthan gum, sugar must be fermented with a plant-bacteria called Xanthomonas Campestris. Because of the growing interest in gluten-free cookery, several retailers have started to offer xanthan gum.

One of the most prominent properties of xanthan gum is its gluey feel. It increases the food’s flexibility. It aids gluten-free cuisine in retaining its unique texture.

However, adding too much may cause stomach problems and make the dish seem slime. When making guilt-free treats, xanthan gum is a fantastic wheat starch alternative.

Xanthan gum is often used to hold gluten-free goods together and retain their appearance. Some individuals create shampoo at home using xanthan gum.

People who have difficulty swallowing meals or who have had a stroke use xanthan gum to thicken drinks.

To substitute wheat starch in your recipe, you just need a little quantity of xanthan gum. To determine whether you have reached the desired texture for your meal, add xanthan a little at a time. To prevent an unpleasant consequence, do not use more xanthan gum than is absolutely required.

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Guar Gum


Guar gum, like xanthan, is a vegetable gum. It is manufactured from guar beans, a legume. It is heavy in protein and low in calories. As a result, many individuals prefer guar gum over other carbohydrates. It is a good thickener. Most home cooks and chefs prefer guar gum over xanthan gum because it is safer and less expensive.

Guar gum is resistant to grease and oil and has an excellent water-binding ability. It works well as a thickening and stabilizer and is soluble in both cold and hot water.

Guar gum is an excellent beverage and food binding, suspending, stabilizing, and thickening agent. Diabetes, obesity, IBS (irritable bowel syndrome), and diarrhea are also treated with it.

It may also help prevent atherosclerosis, or artery hardening. It has the potential to decrease cholesterol levels. It is also an effective laxative. Guar gum is used as a thickening ingredient in creams and lotions in the industrial business. It is also the most effective binding agent for making tablets.

Quick Note

To replace wheat starch in your recipe, you just need a little quantity of guar gum. You must add it a bit at a time until you obtain the desired thickness and consistency.

Psyllium Husk


If you’re searching for a gluten-free and vegan alternative to wheat starch, consider psyllium husk. It is a plant-derived soluble fiber that may be used as a thickener.

Psyllium husk may enhance the texture of your meal while also imparting a slight nutty taste. Psyllium husk is the greatest way to add a bit of nuttiness to any food.

Psyllium husk is best added to hot liquids, fruit juices, stews, and soups. It is vital to supply adequate moisture to the area where the psyllium husk will be used. This gives the starch time to grow. It may also get rather thick.

Because starch may get quite thick very rapidly, you should start with a modest quantity and wait for it to grow in liquid. A little amount is usually sufficient to thicken your food.

Ground Flaxseeds


Flaxseeds are one of the fiber-rich superfoods. They are used to help people lose weight. Ground flaxseeds may be used in lieu of wheat starch.

Ground flaxseeds absorb liquid efficiently, causing the liquid to gel. The disadvantage is that it produces a coarser texture than other wheat starch replacements.

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Ground flaxseeds may be used as a substitute for wheat starch in stews, soups, pastries, and bread dough. You may use the ground flaxseeds in other recipes that call for a thickener.

1 tablespoon ground flaxseed and 4 tablespoons water are needed to replace 2 teaspoons of wheat starch as a thickening agent.

Arrowroot Powder 


Arrowroot powder may also be used in place of wheat starch. It works well as a thickener. It has a high fiber content, which is why many individuals prefer it over the majority of wheat starch replacements. It is also devoid of gluten.

When mixed with water, it, like psyllium husk and powdered flaxseeds, forms a gel. It complements acidic components nicely, although it curdles when used with milk-based sauces.

It is also unsuitable for meals requiring high cooking temperatures.

To replace the wheat starch in the recipe, you must use twice as much arrowroot.

Rice Starch


To extract rice starch, a gluten-free carbohydrate, you must utilize white rice. Rice starch should not be mixed with rice flour, which contains gluten. When rice starch is combined with hot water, it produces a creamy, smooth texture.

Rice starch is widely used in food coatings, sauces, soups, and infant formula.

Rice starch isn’t the first wheat starch substitute that springs to mind. However, its neutral flavor and color will offer you the same look and taste as a meal created with wheat starch.

You may need to use less rice starch to replace the wheat starch in the recipe, and you should adapt according to your taste.



This wheat starch replacement is even less common than rice starch, yet it works well as a thickening. It is a powdered soluble fiber derived from the roots of the konjac plant.

Glucomannan is a powder that is very absorbent. When you swirl it in hot water, it produces an odorless, colorless gel. Glucomannan is a kind of fiber that contains neither carbohydrates or calories.

It is also a popular wheat starch or cornstarch alternative for those on a low-carb diet.

It has a greater thickening power than wheat starch. You just need to use a fraction of the quantity called for in the recipe for wheat starch.

Glucomannan, 4 tsp.Most people replace 2 teaspoons of wheat starch with 3 teaspoons of cornstarch.

Quick Tip

Before adding it to your recipe, whisk it in half a cup to one cup cold water (it thickens fast at low temperatures).

This prevents clumping when it comes into touch with the hot dish. You are free to make changes as you see appropriate.


What is a substitute for wheat starch in dumplings?

The top five wheat starch alternatives are corn starch, potato starch, tapioca starch, rice starch, and xanthan gum.

What is a healthy substitute for cornstarch for soup?

Wheat flour, arrowroot flour, and rice flour are all readily available alternatives. These are healthier alternatives to cornstarch since they include less carbs and calories. Although xanthan and guar gum are far stronger thickeners than cornstarch, they may be more difficult to acquire and utilize.

Is cornstarch the same as wheat starch?

Wheat starch and cornstarch may both be used in similar ways, however they react differently in various recipes. Cornstarch degrades at a lower temperature than wheat starch, therefore it may be better for thickening soups and sauces than high-temperature baked foods.

What are the different types of wheat starch?

The endosperm of wheat kernels has three kinds of starch granules (A-, B-, and C-type), each with unique features [20]. Each kind has a distinct physiochemical feature that impacts starch quality.

What can you substitute for wheat starch?

Corn starch, potato starch, rice starch, tapioca starch, and milled flaxseed are some readily available wheat starch replacements. Mochiko powder, guar gum, and sweet potato starch are all excellent wheat starch alternatives. Mung bean starch is a high-protein alternative to wheat starch.

How do you thicken sauce without wheat?

Arrowroot or cornstarch

Gluten-free alternatives to flour thickening include cornstarch and arrowroot. They’ll also keep your sauce clean and free of cloudiness. For every cup of liquid in the recipe, use around 1 tbsp. Pour the cornstarch slurry into the saucepan after combining it with equal parts water.

How do you thicken soup without flour or cornstarch?

A handful of raw rice. That’s all there is to it, simply a handful of white rice. Any kind will do, including jasmine, basmati, short grain, and long grain. When added to a brothy (or even watery) soup and simmered for 20-30 minutes, the rice breaks down, releasing starch and thickening the liquid.

What is the healthiest starch to cook with?

Rice and grains are good sources of starch. They provide us with energy, are low in fat, and are inexpensive. There are several varieties to pick from, including quick-cook, arborio, basmati, long grain, brown, short grain, and wild rice.

What is the healthiest way to thicken soup?

To thicken a stew without using flour, add cooked rice or quinoa. Another alternative for thickening the stew is to purée some of the veggies. Some recipes call for arrowroot starch or almond flour to thicken a stew without using flour.

How do you make wheat starch at home?

Making Vital Wheat Gluten and Flour Starch
Step 1: Make the dough. To begin, combine the flour and water into a firm dough, either by hand or with a stand mixer.
Step 2: Clean the Dough.
Dehydrate the Vital Wheat Gluten in Step 3.
4th: Grind the gluten into a powder.

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