THM Baking Blend Substitutes that Are Absolutely Delicious

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After using up the last of my THM baking blend the other day, and I was wondering what can I use instead of THM baking blend?

The actual THM Baking Blend contains oat fiber, coconut flour, golden flax meal, blanched almond flour, collagen, and konjac extract powder. Most of the substitute THM baking blend recipes contain a combination of oat fiber, coconut flour, golden flax meal, and almond flour.

THM Baking Blend is a great way to make baked goods that are good for weight loss. And while the real thing is incredible, there are also great ways to sub THM Baking Blend with flours that you can get in your local store or might already be in your kitchen.

New to THM? Check out my THM Quick Start Guide and my story of losing 20 pounds in 4 months!

What can I substitute for THM Baking Blend?

As an acceptable substitute for THM Baking Blend, the THM cookbooks recommend using:

  • 1/3 coconut flour
  • 1/3 almond flour
  • 1/3 golden flax meal

Please note that the THM Baking Blend is a Fuel Pull (FP), while this substitute is a Satisfying (S) fuel.

For a frugal option, you can use just 1/2 coconut flour and 1/2 golden flax meal in place of THM Baking Blend. This is an S. Scroll to the bottom to see my favorite places to save on coconut flour and golden flax.

Ready for 5-Ingredient THM-Friendly Meals?

Want to make THM easier? This Slim & Speedy Menu has 3 days of 5-Ingredient Meals to help you fuel your body fast with slimming foods. (THM-friendly!)

Personally, I’m not a huge fan of oat fiber… and I like to save money. 😀

It can have a strong aroma and flavor, and I’ve only found it online. This oat fiber is one of the most budget-friendly and has little flavor, or you can purchase some official THM oat fiber here.

My favorite THM Baking Blend substitute is super simple and budget-friendly. For every 1 cup of THM Baking Blend, I use:

This version makes an S style flour if you use 1/3 cup or less for your serving of this baking mixture. You need to stick to 1/8 cup (or 2 Tbl) of the sprouted flour per serving to stay within the S carb limits. If you use more than 1/3 cup in your indvidual serving (which would give you more than 2 Tbl of the sprouted flour), then you would have a crossover (XO).

This is my personal favorite as it seems to make my baked goods more like off-plan cakes, it’s often less expensive, and it doesn’t have the unusual flavor of oat fiber.

THM Baking Blend Recipes

Here’s a list of some of the most popular THM Baking Blend Recipes. Click on the blog name to see the full recipe.

The Wholesome Recipe BoxAlmonds, Coconut (shredded or flour), Oat fiber, Golden flax meal, Psyllium husk
Fit and Fresh Life Copycat Baking BlendOat fiber, Coconut flour, Golden flax meal, Almond flour, Collagen, Gluccie or xanthan gum
TJ’s Basic Baking MixOat fiber, Coconut flour, Golden flax meal, Collagen, Almond flour, Gluccie or xanthan gum
Nili’s Baking Mix (from Chrissy)Golden flax meal, Coconut flour, Almond flour, Oat fiber, Collagen, Glucomannan
Briana’s Baking MixCoconut flour, Oat fiber, Golden flaxmeal, Whey protein or collagen, Xanthan gum

Can I substitute THM baking blend for flour?

Technically, no.

THM Baking Blend uses a mixture of low carb flours, and regular wheat flour is higher in carbs. Regular white flour or regular (not sprouted) whole wheat flour is considered “off plan” for the Trim Healthy Mama diet.

Additionally, low carb flours often behave differently in a recipe than traditional wheat flour.

Coconut flour, in particular, absorbs much more liquid than regular flour, so it cannot be used in a 1:1 substitute for regular flour. It will affect the end result of the baked good.

Personally, I have found a mixture of 1/3 sprouted wheat flour, 1/3 flax meal, and 1/3 coconut flour to be a great substitute for THM Baking Blend with good end results.

Does THM Baking Blend expire?

Baking blend is usually good for up to a year after purchase.

What is THM Baking Blend?

THM Baking Blend is a mixture of low carb flours that should not cause a spike in blood sugar levels. The flavor and calorie count of your THM Baking Blend substitute may change depending on which low carb flour you use.

Here’s a bit more detail on each of the components of baking blend, with some scienc-y/medical details because I’m an integrative medicine physician assistant and this stuff makes me happy. 🙂

Oat Fiber

Oat fiber is made from the husks of the oats (not to be confused with flour made from ground up oats). Oat fiber is ground up insoluble fiber from the oat husk, which has been separated from the oat groat, the part that makes more commonly known oat products like old-fashioned oats, steel cut oats, and quick oats.

It’s an amazing source of fiber, and it’s good for digestion, promoting healthy cholesterol levels, and for weight management. It’ll fill you up without filling you out.

Some of my favorite places to get oat fiber are:

Coconut Flour

Coconut flour is my personal favorite for a low carb flour. It’s very inexpensive and a little goes a long way. It has a slight coconut flavor, but none of the coconut shreds that are difficult to chew.

Coconut flour is packed with awesome health benefits. It can promote healthy weight loss, help to strengthen the immune system, and aid in stable blood sugar levels.

My favorite coconut flours:

Ready for 5-Ingredient THM-Friendly Meals?

Want to make THM easier? This Slim & Speedy Menu has 3 days of 5-Ingredient Meals to help you fuel your body fast with slimming foods. (THM-friendly!)

golden flax meal

Golden flax meal has a light appearance and flavor than the darker milled flax seeds. They create a taste and texture closer to off-plan baked goods. They’re full of omega-3 healthy fats, may improve cholesterol, and can reduce the risk of cancer.

Great places to get good-tasting golden flax meal:

blanched almond flour

Blanched almond flour is almonds that have been hulled and ground into flour. Without the almond skins, the flour is lighter in appearance and resembles off plan flours more. Almond flour is fairly high in calories, so the THM baking blend helps to keep us from calorie overload.

The health benefits of almond flour include promoting healthy blood sugar and cholesterol levels.

These are some of the best brands:


Collagen is fantastic for good gut health, helping joints to feel great, and for fighting wrinkles. I love using collagen in my morning coffee, and it’s a great superfood to include in your baked goods.

My favorite collagen brands are:

  • the THM collagen (it’s one of the more budget friendly ones and dissolves well in beverages)
  • this brand from Amazon

konjac extract powder (aka glucomannan)

Konjac extract powder has a great way of filling you up while slimming you down. It’s also great as a binder in baked goods. Konjac extract powder can play a role in weight loss, good digestive health, and healthy skin.

Best places to get quality konjac powder extract:

THM Baking Blend is a fantastic, weight-loss friendly flour to use for low carb baked goods.

For more easy, THM-friendly recipes and meal plans, check out these related posts:

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THM Baking Blend

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