12 Cricket Flour Recipes and Uses

It’s a cold fall day. You’re biting into the most delicious chocolate chip cookie you’ve ever tasted, and you don’t feel terrible afterwards.

Why?

Because it’s packed with more protein than chicken breast!

How?

The secret ingredient. Bugs.

From protein-packed pancakes to pizza crusts, cricket flour can be a healthy and sustainable protein source to add to some recipes.

In this article, we’ll look at some easy and delicious ways to add cricket flour to your cooking.

Why cricket flour?

Cricket flour is exactly what it sounds like – ground-up crickets.

The draw is that it’s super sustainable (good for environment) and nutrient-dense (good for you)

Cricket flour is up to 65% protein by weight (better than chicken breast)

Has all nine essential amino acids (complete protein)

Is loaded with B12, iron, and calcium and packed with omega-3s and fiber

And is gluten-free!

The basics of cooking with cricket flour

Before you start pouring cricket flour into all your food, here are a few things to keep in mind:

1. It’s not a 1:1 substitute for regular flour (it’s much more dense)
2. Start small by replacing about 1/4 to 1/3 cup of regular flour with cricket flour
3. It might soak up more liquid than you’re used to, so be prepared to adjust
4. Combine it with other flours for the best texture in baked goods
5. Pairs well with chocolate, nuts, and spices

Flavor

Cricket flour has a mild, nutty flavor that is sometimes described as roasted seeds” It pairs well with:

• Chocolate (what doesn’t?)
• Nuts and nut butters
• Fruits (especially bananas and berries)
• Warm spices like cinnamon and nutmeg
• Savory herbs in dishes like omelets or soups

Where to buy and how to store cricket flour

You can purchase cricket flour from:

• Specialty health food stores
• Online retailers like Amazon or Thrive Market
• Directly from cricket flour producers’ websites

To store cricket flour:

• Keep it in an airtight container
• Store in a cool, dry place or in the refrigerator
• Use within 6-12 months for best quality

7 Cricket flour recipes that don’t suck

Alright, let’s get to the good stuff. Here are some recipes that’ll hopefully make you forget you’re eating insects:

Breakfast

1. Cricket Flour Pancakes

Stack ’em high and proud! Here’s a great protein pancake recipe using cricket flour:

Ingredients:

• 1/2 cup cricket flour
• 1/2 cup all-purpose flour
• 2 eggs
• 1 cup milk
• 2 tbsp melted butter
• 1 tsp vanilla extract
• 1 tbsp honey

Instructions:

1. Mix dry ingredients in a bowl.
2. In a separate bowl, whisk together wet ingredients.
3. Combine wet and dry ingredients, stirring until just mixed.
4. Cook on a preheated griddle or non-stick pan over medium heat.
5. Flip when bubbles form on the surface, about 2-3 minutes per side.
6. Serve with your favorite toppings and prepare for a protein-packed breakfast.

2. Chocolate Espresso Banana Bread

Regular banana bread, but with a protein punch and a caffeine kick.

Ingredients:

• 1 cup all-purpose flour
• 1/2 cup cricket flour
• 1/2 cup cocoa powder
• 2 ripe bananas, mashed
• 1/2 cup melted butter
• 2 eggs
• 3/4 cup brown sugar
• 2 tsp vanilla extract
• 2 tbsp espresso powder
• 1/2 cup chocolate chips

Instructions:

1. Preheat oven to 350°F (175°C). Grease a 9×5 inch loaf pan.
2. In a large bowl, mix flours, cocoa powder, and espresso powder.
3. In another bowl, whisk together mashed bananas, melted butter, eggs, brown sugar, and vanilla extract.
4. Combine wet and dry ingredients, stirring until just mixed.
5. Fold in chocolate chips and nuts (if using).
6. Pour batter into prepared loaf pan.
7. Bake for 50-60 minutes, or until a toothpick inserted in the center comes out clean.
8. Let cool before slicing.

Optional: Add some chopped nuts for a crunchy texture and to complement the cricket flour’s nutty flavor.

Lunch & Dinner

3. Spicy Cricket Flour Omelette

This omelette brings the heat and the protein.

Ingredients:

• 3 eggs
• 2 tbsp cricket flour
• 1/4 cup diced bell peppers
• 1/4 cup diced onions
• 1 jalapeño, finely chopped (if you’re brave)
• Salt and pepper to taste

Instructions:

1. Whisk eggs with cricket flour, salt, and pepper in a bowl.
2. Heat oil in a non-stick pan over medium heat.
3. Add vegetables and sauté until softened, about 3-4 minutes.
4. Pour egg mixture over vegetables, tilting pan to spread evenly.
5. Cook until edges are set and center is almost firm.
6. Fold omelette in half and cook for another minute.

4. Cricket Flour Pizza Crust

Just replace a 1/4 cup of your regular pizza dough flour with cricket flour.

Instructions:

1. Mix flours, sugar, yeast, and salt in a large bowl.
2. Add olive oil and warm water, stirring until a shaggy dough forms.
3. Knead dough on a floured surface for about 5 minutes until smooth.
4. Place in a greased bowl, cover, and let rise for 1 hour.
5. Punch down dough and roll out on a floured surface.
6. Transfer to a pizza pan, add toppings, and bake at 550°F (230°C) for 12-15 minutes.

The result? A slightly nuttier, protein-packed crust that’ll make you feel better about having that extra slice.

Snacks

5. No-Bake Cricket Protein Balls

Perfect for a post-workout snack.

Ingredients:

• 1/2 cup cricket flour
• 1/2 cup peanut butter
• 1/3 cup honey
• 1 cup rolled oats
• 1/4 cup mini chocolate chips

Instructions:

1. Mix all ingredients in a large bowl until well combined.
2. Roll mixture into 1-inch balls.
3. Place on a baking sheet lined with parchment paper.
4. Chill in the refrigerator for at least 30 minutes before serving.
5. Store in an airtight container in the refrigerator for up to a week.

6. Cricket Flour Chocolate Chip Cookies

Because even your cookies might as well have some extra protein.

Instructions: Just replace a 1/4 cup of all-purpose flour in your favorite chocolate chip cookie recipe with cricket flour.

7. Dark Chocolate Cricket Protein Smoothie

Ingredients:

• 1 tbsp honey
• 1/2 cup strong coffee, cooled
• 1 banana
• 250ml almond milk
• 1tsp cocoa
• 1 tbsp cricket flour
• Ice 

Instructions: Just blend until smooth!

5 Other cricket flour uses

Here are a few other ways you can use your cricket flour:

1. Homemade Pasta

Mix 1/4 cup cricket flour with 3/4 cup semolina for protein-packed noodles.

2. Energy Bars

Add to your favorite granola bar recipe for an extra protein boost.

3. Breading for Fried Foods

Mix with breadcrumbs for a protein-packed coating.

4. Thickener for Soups and Sauces

A tablespoon or two can add body and nutrition.

5. Cricket Flour Hummus

Add a scoop to your next batch for a nutty flavor and extra nutrients.

When buying cricket flour, be sure to look for reputable brands, check for allergen info (if you’re allergic to shellfish, be careful) and store it in an airtight container in a cool, dry place or the fridge.

Who knows, in a few years, you might be seeing cricket flour Oreos on the grocery store shelves.

– Josh