Madeleine Hull
The Ketogenic Diet is a low-carbohydrate method of eating. Those who follow the diet can still eat pastries, but they must be made with alternative ingredients. For example, filo pastry can be made with gluten-free flour, or Vital Wheat Gluten, which is a protein with minimal carbs. Filo pastry made with these alternative ingredients can be used as a base for many pastries, including pizza, croissants, and cookies.
| Characteristics | Values |
|---|---|
| Keto diet | Low carbohydrate method of eating |
| Filo pastry | High in carbohydrates |
| Substitutes | Mozzarella dough, puff pastry, vital wheat gluten |
| Keto-friendly filo pastry substitutes | Gluten-free, contains minimal carbs |
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What You'll Learn
Filo pastry is not keto-friendly
The ketogenic diet is a low-carbohydrate method of eating. It is often adopted by people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. Filo pastry is not keto-friendly.
Filo pastry, or phyllo dough, is an unleavened dough stretched out so thinly that it is almost transparent. The 'stretch' comes from the gluten in wheat flour, so it is virtually impossible to achieve when using grain-free flour alternatives. While gluten is not unhealthy unless you are celiac or gluten-intolerant, it is difficult to make filo pastry with keto-friendly flours.
One serving of Jus-rol Filo Pastry Sheets contains 11g of total carbs, 10.5g net carbs, 0.6g fat, 1.7g protein, and 59 calories. This is not suitable for a keto diet. However, there are recipes for keto-friendly pastry dough that can be used as a substitute for filo pastry.
For example, one recipe for keto puff pastry uses "Vital Wheat Gluten" as the main ingredient, which is the protein found in wheat. It is perfectly okay on a keto diet as long as you are not gluten intolerant or celiac. This dough can be used to make keto croissants, goat cheese and caramelized onion tartlets, and cheesy bread.
Another option is to use a gluten-free version of keto pastry dough, which is made without vital wheat gluten. This dough can be used to make croissants, tarts, and cheesy bread.
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Keto-friendly alternatives to filo pastry
Traditional filo pastry is not considered keto-friendly, as it is made from wheat flour and contains carbohydrates. However, there are several keto-friendly alternatives that can be used to create delicious pastries, pies, and other treats.
One popular option is to use "Vital Wheat Gluten" as the main ingredient in keto puff pastry. This protein, found in wheat, has minimal carbs attached and is perfectly fine on a keto diet as long as you are not gluten intolerant or celiac. This dough puffs up like regular puff pastry and has beautiful buttery layers, making it a versatile option for creating croissants, tarts, and pies.
Another alternative is to use a gluten-free dough made with coconut flour, sea salt, psyllium, butter, eggs, and olive oil. This dough can be used as a base for pastries, cookies, or even pizza. It provides a flaky texture similar to traditional filo pastry and is a good option for those who need to avoid gluten.
Mozzarella dough is another keto-friendly option, often used in low-carb recipes. It gives the pastry a croissant-like texture and is a great choice for savoury dishes like spinach and feta pastries, also known as Spanakopita.
Lastly, for those who enjoy the flavour of feta cheese, there is a recipe for keto-friendly Turkish borek cheese cigars. These cigars use a flaky keto puff pastry shell to replace the high-carb filo pastry, resulting in a different texture but still delivering a full flavour and nice flakiness.
While traditional filo pastry may not be keto-friendly, these alternatives provide creative and tasty options for those following a keto diet who want to indulge in pastries and baked goods.
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Carbohydrates in filo pastry
Carbohydrates are one of the three main macronutrients, along with protein and fat, that provide the body with energy. They are naturally found in a wide variety of foods, including fruits, grains, and dairy products.
Phyllo or filo dough is a popular ingredient used in many different pastries and baked goods. It is made with flour and water and is often layered to create a flaky texture. While phyllo dough can be used in a keto diet, as seen in recipes for keto-friendly spanakopita, it is important to consider the carbohydrate content of this ingredient.
A single serving of Jus-Rol filo pastry sheets contains 11g of total carbohydrates, with 10.5g of net carbs, which are calculated by subtracting the amount of fibre from the total carbohydrate content. This is a relatively high amount of carbohydrates for a keto diet, which typically recommends limiting net carb intake to 20-50 grams per day to maintain ketosis.
For those following a keto diet, it may be beneficial to explore alternative dough options with lower carbohydrate content or substitute filo pastry with keto-friendly options such as mozzarella dough, which is commonly used in low-carb recipes and provides a similar flaky texture.
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Gluten-free filo pastry
Filo pastry, or phyllo dough, is traditionally made with wheat flour, water, and a small amount of oil or melted butter. Sometimes, a small amount of vinegar is added to the dough as well. This results in a soft, flexible, and supple pastry.
However, for those who are gluten intolerant or have coeliac disease, gluten can be harmful. As wheat flour contains gluten, traditional filo pastry is not safe for those on a gluten-free diet.
It is possible to make gluten-free filo pastry, but it requires some adjustments to the traditional recipe. One key ingredient is psyllium, which is a keto-friendly binding agent. By adding psyllium gel to the dough, it becomes more flexible and supple, allowing it to be rolled out to a thickness of about 0.5-1mm.
The process of making gluten-free filo pastry can be tricky and may require some trial and error. The dough needs to be rolled out as thinly and delicately as possible without tearing, which takes practice and patience. It may be helpful to refer to step-by-step photos, detailed instructions, and tips when attempting to make this pastry.
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Recipes for keto-friendly filo pastry
Keto-friendly filo pastry can be used as a base for various pastries, including pizza. Here is a recipe for keto-friendly filo pastry:
Ingredients:
- Coconut flour
- Sea salt
- Psyllium
- Butter
- Eggs
- Olive oil
- Warm water (optional)
Steps:
- Place coconut flour, sea salt, and psyllium in a deep mixing bowl and mix well.
- Melt the butter and add it to the mixture. Use your hand to combine it.
- Add the eggs and olive oil and keep mixing with your hand. Be patient, squeeze the dough between your fingers, and allow psyllium to "drink" the fluids.
- After 2-3 minutes, you will be able to form a ball. If the dough becomes too dry, add some warm water and mix again.
- Let the dough sit for 30 minutes in the refrigerator and cover it with plastic foil.
This filo pastry can be used as a base for various keto-friendly recipes, such as cookies, pizza, or small loaves of bread.
Another popular keto-friendly filo pastry recipe is the Spinach & Feta Pastries, also known as Keto Spanakopita. This recipe is a vegetarian, gluten-free, and grain-free take on the traditional Greek pastry, spanakopita.
Ingredients:
- Spinach
- Feta cheese
- Egg
- Seasonings
- Mozzarella
- Cream cheese
Steps:
- Mix spinach, feta, egg, and seasonings for the filling.
- Make a mozzarella dough, which is commonly used in low-carb recipes.
- Make a long rectangle with the dough, cut it down the center, and spread the filling on one side.
- Brush with an egg wash and bake until hot and golden brown.
These spinach and feta pastries are a delicious and filling snack or meal and can be paired with soup or salad.
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Frequently asked questions
Traditional filo pastry is not keto-friendly, but there are recipes for low-carb filo pastry that can be used on a keto diet.
Filo pastry, also known as phyllo or filo dough, is an unleavened dough stretched out so thinly that it is almost transparent. The stretch typically comes from gluten in wheat flour.
A keto diet is a low-carbohydrate method of eating.
Some recipes for keto-friendly filo pastry use \"Vital Wheat Gluten\" as the main ingredient. Another substitute for filo pastry in keto recipes is puff pastry.
Some keto-friendly recipes that use filo pastry include spinach and feta pastries, keto sigara boregi, and goat cheese and caramelized onion tartlets.
