Madeleine Hull
Hush puppies are a popular Southern American food that is traditionally made with cornmeal and is carb-heavy. This makes them unsuitable for a keto diet, which emphasizes a low-carb, high-fat, and moderate-protein approach to stay in ketosis, a metabolic state where the body burns fat for energy. However, keto-friendly alternatives to traditional hush puppies exist, typically using almond flour and coconut flour, and including ingredients like garlic powder, onion powder, and jalapeños. These keto hush puppies are versatile, tasty, and packed with protein, offering a crunchy outside and soft inside texture. They can be fried in oil or made in an air fryer, and paired with keto-friendly sauces like white gravy.
| Characteristics | Values |
|---|---|
| Carbohydrates | 2g Net Carbs Each |
| Calories | 95kcal |
| Protein | 2g |
| Fat | 8g |
| Saturated Fat | 4g |
| Cholesterol | 72mg |
| Sodium | 84mg |
| Potassium | 75mg |
| Fiber | 1g |
| Vitamin A | 295IU |
| Vitamin C | 0.2mg |
| Calcium | 34mg |
| Iron | 0.4mg |
| Keto-friendly | Yes, if made with almond and coconut flour |
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What You'll Learn
Keto hush puppies can be fried or made in an air fryer
Hush puppies are traditionally made with cornmeal and are high in carbohydrates, making them unsuitable for a keto diet. However, keto-friendly alternatives use almond flour or coconut flour instead of cornmeal, keeping the carbohydrate content low. These keto hush puppies are versatile and can be served as a side dish or appetiser, pairing well with grilled meats, seafood, or even as part of a keto-friendly brunch spread.
To make keto hush puppies, you can fry or bake them. If frying, use a keto-friendly cooking oil with a high smoke point, such as avocado oil, coconut oil, or vegetable oil. Ensure the oil reaches a temperature between 325-350 degrees Fahrenheit before carefully adding the hush puppy batter. Fry for about 3 minutes or until golden brown. You can also add shredded cheese, jalapeños, or other low-carb vegetables to the batter for extra flavour and spice.
If you prefer to bake your keto hush puppies, you can use a mini muffin pan or a regular muffin pan. Simply chill the dough, scoop it into the pan, and bake. Baking in a mini muffin pan results in more even portions and more accurate macros. You can also experiment with different keto-friendly seasonings such as garlic powder, onion powder, paprika, or herbs to add flavour to your keto hush puppies.
Whether fried or baked, these keto hush puppies offer a crispy, golden exterior and a soft, flavourful interior, making them a delicious low-carb alternative to traditional hush puppies.
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They are a great low-carb side dish or appetiser
Hush puppies are traditionally made with cornmeal and are pretty high in carbohydrates. This means that they are not typically considered keto-friendly, as a keto diet requires staying in ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates.
However, it is possible to make keto-friendly hush puppies by substituting almond and coconut flour for cornmeal. These keto hush puppies are a great low-carb side dish or appetiser. They are easy to make and can be baked in the oven or fried in oil, resulting in a crunchy outside and soft inside.
To make keto hush puppies, simply whisk together almond flour, coconut flour, baking soda or powder, garlic powder, onion powder, salt, pepper, and a keto sweetener in a mixing bowl. Then, add in an egg and heavy or whipping cream to the flour mixture. Be careful not to overmix the batter, as you want to achieve a cornbread texture. You can also add shredded cheese, jalapeños, or other ingredients to spice up your hush puppies.
Once the batter is ready, you can either fry tablespoon-sized balls of batter in hot oil for 3 minutes on each side or bake them in the oven. Frying will give your hush puppies a crispy texture, but baking is a healthier option and makes cleanup easier.
Keto hush puppies are a delicious and versatile side dish that can be served with keto fried chicken or fish for a classic Southern-inspired meal. They can also be dipped in keto white gravy for an indulgent treat. With just 2g net carbs per hush puppy, they are a great option for those on a low-carb or ketogenic diet.
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They are high in net carbs, so eat in moderation
Hush puppies are traditionally made with cornmeal and are pretty high in carbohydrates. A 100-gram serving of hush puppies contains 37.31 grams of net carbs, which is a significant amount considering the recommended daily net carb intake for maintaining ketosis is between 20 and 50 grams.
This means that eating hush puppies in large amounts, or even moderate amounts depending on your daily carb allowance, could potentially knock your body out of ketosis. However, there are keto-friendly alternatives to traditional hush puppy recipes that are low-carb and can be fried or made in an air fryer. These keto hush puppies are typically made with almond flour, coconut flour, baking soda or powder, and other ingredients like eggs, cream, and jalapeños.
These keto-friendly recipes allow people on a ketogenic diet to enjoy the taste and texture of hush puppies without compromising their dietary restrictions. The keto hush puppies have a crunchy outside and soft inside, making them a tasty and versatile side dish or appetizer.
While the keto versions are designed to be low-carb, they still contain some net carbs. Each keto hush puppy has around 2 grams of net carbs, so it's important to eat them in moderation to stay within your daily carb allowance and maintain ketosis. By being mindful of portion sizes and treating yourself to the occasional keto hush puppy, you can enjoy this Southern delicacy while adhering to your keto diet.
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They are best fried in avocado oil, coconut oil, or vegetable oil
Hush puppies are traditionally made with cornmeal and are quite carb-heavy, making them unsuitable for a keto diet. However, keto-friendly versions can be made with alternative ingredients, such as almond flour, coconut flour, and jalapeños. These keto hush puppies are a tasty, low-carb option that can be fried or baked in the oven.
When frying hush puppies, it is essential to use an oil with a high smoke point, such as avocado oil, coconut oil, or vegetable oil. These oils can withstand higher temperatures without smoking up your kitchen. Be sure to heat the oil adequately before frying to achieve a crispy texture and that golden-brown colour we all love.
Avocado oil is a healthy, nutritious option with a high monounsaturated fat content and a neutral flavour that won't overpower your hush puppies. Coconut oil, with its distinct aroma and flavour, can add a tropical twist to your keto treat. Vegetable oil, a versatile and affordable option, is also suitable for frying up some delicious keto hush puppies.
When using avocado, coconut, or vegetable oil for frying, maintain the oil temperature below 350 degrees Fahrenheit. This ensures your hush puppies cook evenly without burning and helps prevent a smoky kitchen. With these oils and temperature control, you can create crispy, golden keto hush puppies that satisfy your cravings without compromising your keto diet.
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Keto hush puppy batter can be made the night before
Hush puppies are a popular Southern American food that originated in the Southern United States. They are small, deep-fried balls or fritters made from a cornmeal-based batter. They are typically served as a side dish or appetiser and are known for their crispy exterior and soft, flavorful interior.
Traditional hush puppies are not keto-friendly due to their high carbohydrate content. However, it is possible to make keto-friendly hush puppies by substituting almond flour and coconut flour for cornmeal. These keto hush puppies are a great low-carb side dish or appetiser and can be served with grilled meats, seafood, or even as part of a keto-friendly brunch spread.
The keto hush puppy batter can be made the night before. The ingredients needed include almond flour, coconut flour, baking soda or powder, garlic powder, onion powder, salt, pepper, keto sweetener, egg, and heavy cream. To prepare the batter, simply whisk together the dry ingredients in a mixing bowl, and then add in the egg and heavy cream. Be careful not to overmix the batter, as you want to achieve a cornbread texture. Once the batter is ready, place it in the fridge until you are ready to fry your hush puppies.
When frying the hush puppies, heat oil in a large saucepan or deep fryer to between 325-375 degrees Fahrenheit. Use a kitchen thermometer to ensure the oil is at the right temperature. Scoop a large tablespoon of batter into the hot oil, frying 4-6 hush puppies at a time. Fry for about 3 minutes or until golden brown, and then place the cooked hush puppies on a paper towel to drain any excess oil.
You can also add shredded cheese, jalapeños, or herbs to the batter for extra flavour. Leftover keto hush puppies can be stored in an airtight container in the refrigerator for up to a few days and reheated in the oven or a toaster oven to maintain their crispiness.
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Frequently asked questions
Traditional hush puppies are not keto-friendly due to their high carbohydrate content. However, there are keto-friendly alternatives with only 2g net carbs each.
Traditional hush puppies are made with cornmeal, but keto-friendly alternatives typically use almond flour, coconut flour, baking soda, garlic powder, onion powder, and eggs.
You can fry keto hush puppies in oil with a high smoke point, such as avocado oil, at around 350 degrees Fahrenheit.
Keto hush puppies can be served as a side dish with keto fried chicken, or with a dipping sauce made from mayo, sour cream, and chili sauce.
Keto hush puppies are low-carb, high-fat, and moderate protein, which is suitable for a keto diet. However, they are fried in oil and should be consumed in moderation as part of a balanced diet.
