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low carb flours -keto flour substitutes

low carb flours – keto flour substitutes

One of the most significant challenges a budding keto cook has in front of them is baking and finding low carb flour alternatives.

Finding a keto flour substitute that gives bread, cookies, and cakes a great consistency is essential if you want to get creative baking in the kitchen.

But fear not there are a few low carb flours for baking available each with their own application depending on the recipe.

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List of Low Carb Flours in Our Keto Kitchen

We always keep plenty of the above low carb flour substitues on hand for our keto cooking.

Coconut Flour

Coconut flour is an ideal low carb flour substitute for cakes, brownies and muffin recipes that you want to have a moist consistency.`

We use coconut flour extensively in our low carb baking.

Coconut flour itself isn’t moist; it tends to draw in moisture from other ingredients taking on that consistency from things such as eggs and water.

Its ability to absorb moisture makes our coconut flour muffins low carb delights. People can’t even tell that they’re keto unless we tell them.

Low Carb Coconut Flour Keto Recipes

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.

Almond Flour

Almond Flour is another notable ingredient in a good portion of our LCHF baking and dessert recipes.

About Almond Flour

  • Almond flour is just ground almonds, blanched with the skin removed.
  • Almond flour is a very versatile ingredient to have in the kitchen; we use it in a variety of our keto recipes baking.
  • Almond flour is a primary keto ingredient in our Low Carb Ketogenic Soft Pretzels.

In many of our keto cookies, almond flour is the main recipe ingredient.

keto chocolate chip cookie recipe

Delicious keto chocolate chip cookie recipe baked with almond flour.

Almond flour worked really well for baking our Keto Chocolate Chip Cookies.

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 whats 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.

Keto Almond Flour Recipes

Almond Flour Nutrition

One-quarter of a cup of Almond Flour has 14g of fat, 6g of protein and only 3g net carbs.

Ground Almonds – Almond Meal

Almond Meal is some what courser than Almond Flour the almonds are ground down whole with out 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

Some Keto Almond Meal Recipes

Almond Meal Nutrition

One-quarter of a cup of Almond Meal has 14grams of fat, 6grams of protein, 3grams of fiber and only 3grams net carbs.

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.

You should always store flaxseed in an airtight container and follow the expiry date as it becomes unusable reasonably quickly.

Ground Flaxseed Recipes

We make these handy little flaxseed crackers for our guacamole dip.

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.

Psyllium Husk

Psyllium husk is not a flour as such and is most of used as a cereal topper or a source of dietary fibre but it has some handy applications in low carb cooking.

Psyllium Husk Recipes

We use psyllium husk to bulk out certain 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

One tablespoon of Psyllium Husk(18g) is almost entirely made up of fibre. It has 15grams of carbohydrates, but 13.5grams of that is Fiber making only 1.5grams net carbs.

Final Advice On Using Low Carb Flour Alternatives

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 yourself some of these inexpensive airtight containers that give a perfect air tight 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 needed.

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.