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Lupin flakes...the underrated SUPERFOOD!

Updated: Feb 11, 2021

Move over Kale, there's a new kid in town!

Anyone who knows me knows how obsessed I am with Lupin Flakes and have been ever since I discovered them. These little golden flakes of absolute goodness have a very subtle, almost unnoticeable nutty flavour and are extremely adaptable. I use them in nearly every dish I cook from sweet to savoury, cooked to raw and this is not an exaggeration at all. I use them for bulking up dishes to make them go further, as a gluten free alternative to bread crumbs and flour, to get more nutrients into my kids...the list is endless.

So what are these magical flakes of sunshine you ask?

Lupin are mini legumes that belong to the same family as chickpeas and lentils however unlike other beans and legumes, Lupin do not need to be soaked prior to consumption as they don't contain the "anti-nutrients" found in the others so this means they can be consumed in either a raw or cooked state making them super versatile.

Lupin contains:

3 x more protein than Quinoa

3 x more dietary fibre than Oats

3 x more anti oxidants than Berries

3 x more potassium than Bananas

3 x more iron than Kale!!

Because of the high protein and fibre content this means you feel satiated for longer periods of time as well as feed your good gut bacteria, also known as probiotics. Lupin flakes are a great source of fibre as they contain soluble and insoluble fibre as well as prebiotics, in turn slowing down the digestive process, help keeping you regular and also assist in lowering cholesterol levels. I don't support a low carbohydrate diet as carbohydrates are what give us energy and feed our cells so we can function (lets save the carb talk for another post) but Lupin Flakes are also low in carbohydrates meaning people on low carb diets can incorporate them into their meals too. If you have an intolerance to gluten or just like to steer clear of it for any reason, Lupin flakes are your new favourite pantry staple because of their versatility when it comes to replacing glutinous ingredients. They can replace flours, bread crumbs, oats, cous cous and other grains like rice if you are following a grain free meal plan.

So how do you use Lupin Flakes?

Below I have included some examples of different ways to utilise this magical superfood. Don't be afraid to experiment with them, you can't really go wrong with these in any recipe making them the perfect addition to your pantry. If you live in Australia you can find them at 'The Source Bulk Foods', just call ahead to make sure your local store stocks them or you can order them online at or

Some examples of how you can utilise Lupin Flakes include:

- Add to your morning porridge (I use 1/4 C Rolled Oats & 1/4 C Lupin Flakes) or soak them the night before with your overnight oats recipe (same quantities as above)

- Replace Cous Cous in recipes for a gluten free option. When boiled they have a light fluffy texture.

- Use in replacement of Bread Crumbs for a gluten free alternative.

- Blend in a high speed blender or food processor to create a flour and use as gluten free flour for muffins, pancakes, cakes, biscuits etc.

- Add to lentil bolognese or nacho bean mix to create a chunkier 'meaty' texture. I do not like the texture of meat however adding Lupin Flakes will give you the chunkiness of a traditional bolognese which I do love.

- Lightly toast in a fry pan with garlic, herbs and spices to create a yummy topper for salad, roast veggies or buddha bowls.

- Add to smoothies for extra nutrition

- Add to your bliss balls/protein balls as an alternative to oats and for extra nutrition

- Use instead of rice if you are on a grain free meal plan.

Follow me on Instagram @peaceplantsprana to see more Lupin inspiration! I am forever coming up with new ways to use this incredible ingredient and always uploading them on my page. If you feel inspired and come up with some creations I would love for you to tag me so I can see! I love seeing your creations and how I have been able to he kitchen.

Love and light.

Dee xo

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