Brenda Khan
Pita bread is typically considered unsuitable for a keto diet due to its high carbohydrate content, which can disrupt the state of ketosis, where the body burns fat for fuel instead of carbohydrates. However, some people following a keto diet may occasionally consume pita bread, especially if they are just starting and need to wean off regular bread. There are also recipes for low-carb keto pita bread and pita chips available online, which use alternative ingredients such as almond or coconut flour, and some major retailers offer keto-friendly pita bread options.
| Characteristics | Values |
|---|---|
| Carbohydrate content | High |
| Nutritional benefits | Source of dietary fiber and protein |
| Keto-friendly alternative | Keto pita bread |
| Keto pita bread ingredients | Almond flour, coconut flour, psyllium husk, flax, sea salt, baking powder, eggs, egg whites |
| Keto pita bread recipe | Mix dry ingredients, beat in eggs and egg whites, add hot water, whisk, cook in pan |
| Keto pita bread storage | Airtight container in the fridge |
| Keto pita bread warming | Microwave for 20 seconds or oven at 350 degrees for 5 minutes |
| Keto pita chips | Cut flatbread into triangles, toss in avocado oil, sprinkle with sea salt, bake |
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What You'll Learn
Keto pita bread recipes
While pita bread is not traditionally considered keto-friendly due to its high carbohydrate content, several recipes for keto pita bread are available that claim to be tasty and effective alternatives.
One recipe for keto pita bread uses coconut flour, almond flour, psyllium husk powder, and baking powder as the dry ingredients. A pinch of salt can be added for taste. The wet ingredients include warm water and olive oil. An egg can also be added to improve the rise of the dough. The dry and wet ingredients are combined and kneaded into a dough, which is then formed into a ball and cut into four wedges. These wedges are then rolled out into flatbreads and baked in an oven. This recipe allows for customisations, such as using almond flour instead of coconut flour or sesame flour for a nut-free option. The pitas can be topped with nigella seeds, garlic powder, thyme, or rosemary.
Another recipe with slightly different ingredients also follows a similar process. Inulin and yeast are combined with warm water and left to activate. The yeast mixture is then combined with the dry ingredients, which include coconut flour, almond meal or flour, and xanthan gum. The dough is kneaded into a ball and left to rest for two hours. It can then be baked in an oven at 250°C (500°F) on a hot pizza stone or cooked in a hot dry pan.
These keto pita bread recipes provide versatile options for those on a keto diet, allowing them to enjoy sandwiches, wraps, and flatbreads without compromising their dietary restrictions.
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Nutritional information
Pita bread is typically not considered keto-friendly due to its high carbohydrate content. The core principle of the keto diet is to maintain ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. However, when consuming pita bread, the body tends to prioritise burning the carbohydrates it provides, disrupting ketosis.
A single serving of pita bread can easily exceed the daily carb limit on a keto diet, which requires meticulous attention to carbohydrate intake. Therefore, consuming pita bread may not be suitable for individuals strictly adhering to a keto diet.
However, some keto-friendly pita bread alternatives are available, typically made with almond flour, coconut flour, psyllium husk, flax, sea salt, and baking powder. These alternatives have a lower carb content, making them more suitable for a keto diet. They can be used as a bread pocket, taco shell, pizza base, or flatbread and filled with various fillings.
Additionally, some people have created keto-friendly pita chips by cutting low-carb flatbread into triangles, tossing them in avocado oil or olive oil, seasoning them with sea salt and other spices, and baking them. These pita chips can be paired with dips, charcuterie boards, or enjoyed as a snack.
While pita bread may not be suitable for a strict keto diet due to its high carbohydrate content, keto-friendly alternatives and pita chip options are available for those who want to include pita in their keto journey.
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Pita bread alternatives
Pita bread is typically not considered keto-friendly due to its high carbohydrate content, which can easily exceed the daily carb limits on a keto diet. However, there are several alternatives that can be enjoyed as part of a ketogenic diet.
One option is to use almond flour to make bread or flatbread. Almond flour is low in carbs and high in fibre and protein. It can be used as a base for open-faced sandwiches or with dips. Coconut flour is another low-carb option for flatbreads, which can be cooked quickly in a pan. These flatbreads can be used as a wrap or as a base for pizza, providing a similar texture to pita bread.
Another alternative is to use lettuce wraps instead of pita bread. These wraps are versatile and can be used for sandwiches or as a scoop for dips. Additionally, flaxseed meal bread is another option that can be used for sandwiches, toast, or as a dipping bread.
For those who enjoy making their own bread, there are recipes for keto-friendly pita bread that utilise ingredients like inulin, xanthan gum, coconut flour, almond flour or meal, and sesame seed flour. These recipes allow individuals to enjoy pita pockets while adhering to the keto diet.
Finally, some people choose to substitute regular flour with chickpea flour when making pita bread. This substitution can result in a similar texture, with a slight yellowish tinge and a great flavour.
These alternatives provide variety, nutrition, and compatibility with the ketogenic diet, ensuring that individuals can maintain their dietary goals without sacrificing taste and satisfaction.
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Keto-friendly dips
While pita bread is generally not considered keto-friendly due to its high carbohydrate content, there are some keto-friendly alternatives available in the market and recipes to make at home. These alternatives typically have a lower carb count, ranging from 2 to 6 grams of net carbs, and are made with keto-approved ingredients like coconut flour, almond flour, and xanthan gum.
Now, onto the dips! Here are some keto-friendly dip options to consider:
Tahini
A Middle Eastern condiment made from toasted ground sesame seeds, tahini is a versatile ingredient that can be used as a dip, sauce, or a primary ingredient in other dips. It's more keto-friendly than chickpeas due to its high healthy fat content—53 grams of fat and 12 grams of net carbs per 100 grams.
Baba Ganoush
A traditional dip made with charred eggplants, olive oil, and various spices, baba ganoush is a keto-friendly option with 7 grams of fat and 5 grams of net carbohydrates per 4-tablespoon serving. The high-fat content from olive oil makes it a suitable choice for those on a keto diet.
Tzatziki
Common in Southeast European and Middle Eastern cuisines, tzatziki is a keto-friendly dip with 1.4 grams of fat and 1.7 grams of carbohydrates per tablespoon. While it follows the principle of a ketogenic diet, adding healthy fats can help balance out the macro ratio.
Guacamole
Avocados are known for their high healthy fat content, making guacamole an excellent keto-friendly dip option.
Buffalo Chicken Dip
For those who prefer a heartier dip with a kick of spice, buffalo chicken dip is a keto-friendly option that can be served with crunchy veggies or pork rinds.
These dips can be enjoyed with keto-friendly pita bread alternatives or your favourite low-carb vegetables and pork rinds. Remember, when it comes to keto, it's important to monitor your carbohydrate intake and ensure your choices align with your dietary goals.
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Where to buy keto pita bread
Pita bread is a popular food item, but it is not usually considered compatible with a keto diet due to its high carbohydrate content. However, some companies have created keto-friendly pita bread options that are low in carbs and packed with protein and fibre. One such company is Toufayan Bakeries, which offers keto pita bread that is cholesterol- and trans-fat-free and contains no sugar.
You can buy Toufayan's Keto Pita Bread on Amazon in packs of three (15 pitas total). It is also available in some physical stores; you can use Toufayan's store locator to find a retailer near you. If you cannot find it in a store near you, you can ask your local grocer to add it to their inventory.
In addition to Toufayan's pita bread, there are other keto pita bread options available. For example, some people on Reddit have mentioned finding keto-friendly pita bread at Walmart. You can also make your own keto pita bread at home using recipes from websites like Mad Creations Hub, which provides a simple recipe that can be made in a regular oven or skillet, or using a Thermomix machine.
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Frequently asked questions
Yes, you can eat pita bread on a keto diet, but it must be keto pita bread, which is typically made with almond or coconut flour, and has a low net carb count. You can make keto pita bread at home, or buy it from some supermarkets.
Keto pita bread is typically made with almond or coconut flour, as well as psyllium husk, flax, sea salt, and baking powder. Some recipes also include eggs.
To cook keto pita bread, you can either bake it in the oven at 250°C (500°F) on a hot pizza stone, or cook it in a hot dry pan.
