One of the biggest challenges when it comes to keto baking is finding low-carb flour alternatives. Finding a low-carb flour substitute that gives bread, cookies, cakes, and even keto pancakes a great consistency is essential if you want to get creative in the kitchen.
By now, we know that wheat flour and its highly processed white flour version is a complex carb and a no go zone for the ketogenic diet. The complex carbs in wheat flours are so high that just one-quarter of a cup contains 22 grams of carbohydrate.
This is why Keto diet practitioners and cooks have had to come up with ingenious ways to replicate their favorite recipes using, next to, no-carb flour alternatives.
To help you out, we thought we’d share the lowest carb flours that we keep in our keto kitchen to recreate some of our all-time favorite carb-free flour recipes.
List of Low Carb Flours in Our Keto Kitchen
- Coconut Flour
- Almond Flour
- Low Carb Almond Meal or Ground Almonds
- Ground Flax (aka Flax Meal)
- Psyllium Husk
We always keep plenty of the above low carb flour substitutes on hand for our keto cooking. Be sure to store all of your low-carb flours as per the directions on the packing in airtight containers, making not of the used by date.
#1. Coconut Flour
You’ve seen and heard all of the ketogenic benefits of coconut oil; it’s everywhere, many of us eat it every day. But there’s another part of the coconut we are most interested in today, and that’s “coconut flour.”
Coconut flour is an ideal low carb flour substitute for cakes, brownies, and muffin recipes when you want to have a moist consistency.`
We use coconut flour extensively in our keto baking recipes due to its very low “net” carb count. While it isn’t a no carb flour, it’s as close as you’ll get for the recipes that you’ll use it for.
Coconut flour itself isn’t moist; it draws in moisture in from other ingredients then taking on the consistency from things such as eggs and water.
The ability for coconut flour to absorb moisture makes foods such as our Keto Muffin recipes (below) soft and moist without them drying out, unlike some other low carb flours we use that are better suited to cookies and crusts.
People can’t even tell that they’re keto unless we tell them.
Coconut Flour Nutrition
Two Tablespoons of Coconut Flour contains 45 calories, only 3grams of “net” carbohydrates and 8grams of fiber carbs with 4grams of protein.
#2: Almond Flour
Almond Flour is another notable ingredient in a good portion of our LCHF baking and dessert recipes.
In many of our keto cookies, almond flour is the main recipe ingredient.
Almond Flour is in many health food stores, and we have even seen it at our local supermarkets too. (though the mark up seems a little steep in many specialty health food stores so we usually get almond meal here, look around for what’s cheapest or on special)
Almond flour will keep for seven months if you keep it an airtight container in the refrigerator. Remember, it isn’t really flour and needs to be treated differently.
Almond Flour Nutrition
One-quarter of a cup of Almond Flour has 14g of fat, 6g of protein, and only 3g net carbs.
#3: Almond Meal vs. Almond Flour
Almond Meal is somewhat courser than Almond Flour the almonds are ground down whole without the skins removed or being blanched.
We often use almond meal in our low carb keto cookies and when baking some pie bases.
You can make your own almond meal with raw unsalted almonds and a heavy-duty blender.
Almond Meal Nutrition
One-quarter of a cup of Almond Meal has 14grams of fat, 6grams of protein, 3grams of fiber, and only 3grams of net carbs.
#4: Ground Flaxseed (Flax Meal)
Ground flaxseed or flax meal as it’s also known can be used as a keto flour substitute in many low carb baking recipes.
Flax meal can also be used as a substitute for eggs in certain situations, and it is particularly handy for vegans who don’t eat animal products or those with allergies to eggs.
.Flaxseeds are one of the most nutritious seeds nature has on offer. They contain essential Omega 3s are a great source of vitamin B
Two tablespoons of flax meal has only one net carb and equal to 70 calories.
Store flaxseed and flax meal in an airtight container and follow the expiry date as it becomes unusable reasonably quick if stored poorly.
Ground Flaxseed Nutrition
Two Tablespoons of flax meal contains 72 calories, 4 grams of fiber, and only 1gram net carbs with 3grams of protein.
Flaxseed is loaded with essential fatty acids, high in mineral and B group vitamins.
#5: Psyllium Husk
Psyllium husk is not flour as such and is most of used as a cereal topper or a source of dietary fiber, but it has some handy applications in low carb cooking.
The benefits of psyllium husk are many not only is it an excellent source of fiber, but it is also prebiotic, helping with continued gut health. We use psyllium husk as a virtually no carb flour and a substitute for eggs where moistness is required in things such as keto bread recipes.
Is Psyllium Husk Keto Friendly?
Psyllium husk is an excellent source of fiber its net carb count is only 1.5g per tablespoon and it is keto-friendly.
Including psyllium husk in your Keto diet is not only a great way to keep some of your favorite recipes moist, but it also helps with those who tend to eat a lot of cheese. “If you know what we mean,” (it keeps you regular).
Psyllium husk is a natural laxative and can be used as not only an (almost) no carb flour substitute but as a fiber supplement as well. Just make sure it is always heavily diluted, don’t eat psyllium husk raw or you may choke.
Psyllium Husk Recipes
We use psyllium husk to bulk out specific recipes and to give them more volume while keeping carbs down in baking recipes.
Psyllium husk is used in our Keto Cheese and Bacon Rolls; the results were fantastic.
We added a teaspoon of Psyllium Husk Powder to our Almond Flour Bread (see the keto bread recipe here) to prevent dryness.
Psyllium Husks Nutritional Information
Psyllium Husk (18g) is almost entirely made up of fiber. It has 15grams of carbohydrates, but 13.5grams of that is fiber making only 1.5grams net carbs.
How To Store Almond Flour and Other Low Carb Flours
Most if not all of the Low Carb Flours we use come in either resealable or non-resealable bags on occasion a brand might supply them is a plastic container.
While this packaging is ok before being opened, once you have broken the seal, you should store them in airtight containers if you want to keep them for any amount of time.
Beware: Keto flour substitutes can go off and still look ok. The last thing you want is salmonella poisoning or anything else due to poorly stored low carb flours.
Avoid storing your Keto Flours in their original packaging.
We recommend purchasing some of these inexpensive airtight containers that give a perfect airtight seal.
Alternatively, or even preferably portion out your low carb flours into vacuum-sealed bags using one of the vacuum sealing machines, and then freeze or refrigerate until neede
With keto baking low carb flour substitutes are a necessary part of the pantry, try finding regular floured recipes and experiment by replacing them. Or look through our dessert recipes for plenty of other Keto flour creations.
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