Milly Gaines
While pastries are typically high in carbohydrates due to the use of wheat flour and sugar, it is possible to create keto-friendly pastry alternatives. These alternatives use low-carb ingredients, such as almond or coconut flour, and sweeteners like erythritol or stevia, to replace traditional wheat flour and sugar. With creativity and patience, individuals following a keto diet can enjoy pastry creations, such as keto puff pastry and pie crusts, without compromising their dietary restrictions. However, it is important to note that the availability of suitable ingredients and the challenge of achieving the desired texture and taste may pose limitations for those interested in keto pastries.
| Characteristics | Values |
|---|---|
| Can you eat pastry on keto? | Yes, but it should be keto pastry, which is made with alternative ingredients to keep it low-carb. |
| Types of keto pastry | Keto puff pastry, keto pie crust, keto shortcrust pastry |
| Ingredients | Ancient organic emmer flour, almond flour, coconut flour, xanthan gum, cream cheese, gelatin, psyllium, sea salt, baking soda, skyr, egg |
| Preparation tips | Patience is key when rolling out keto dough; blind baking is recommended for keto pie crusts |
| Filling options | Sweet or savory fillings can be used, such as meat salsa, sausages, smoked fish, chocolate, lemon, or strawberry rhubarb |
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What You'll Learn
Keto puff pastry
Ingredients and Method
To make keto puff pastry, you will need a combination of dry ingredients, including vital wheat gluten, a sweetener such as powdered monk fruit or erythritol, almond flour or coconut flour, carbulose or oat fibre, unflavoured protein powder, baking powder, xanthan gum, and salt. You will also need cold salted butter, which should be chopped into small chunks and combined with the dry ingredients. The dough should then be rolled out as thinly as possible, with layers of butter in between, and baked in the oven.
Tips
It is important to have patience when making keto puff pastry, as it can be a time-consuming process. It is also crucial to use a non-greasy dough and to ensure that the butter is cold when mixing it into the dry ingredients. The dough can be used to make a variety of dishes, such as pies, tarts, croissants, and savoury dishes like sausage rolls or seafood-filled pastries.
Nutritional Information
The nutritional content of keto puff pastry will vary depending on the specific ingredients used and the portion size. However, generally, it is a low-carb, high-fat, moderate-protein food. For example, one recipe for keto puff pastry dough provides 153 calories, 1.3 net carbs, 14.6 grams of fat, 5.6 grams of protein, and 4.1 grams of fibre per 1/8th of the dough.
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Keto pie crust
While pastries are typically not keto-friendly, some keto-friendly alternatives use almond flour, coconut flour, or emmer flour instead of wheat flour.
Ingredients:
- Blanched almond flour
- Coconut flour
- Butter (or coconut oil, ghee, or vegan butter)
- Salt
- Sweetener (optional)
- Xanthan gum (optional, for a smoother crust)
Instructions:
- In a medium bowl, whisk together the almond flour, sweetener (if using), and salt.
- Stir in melted butter until the dough comes together and resembles coarse crumbs. You can also use a food processor for this step, processing the ingredients until they look like wet sand and start to come together in a ball.
- If using, add a small amount of coconut flour to the dough. Coconut flour helps to soften the nuttiness of the almond flour, but a little goes a long way.
- If desired, add a touch of xanthan gum for a smoother crust.
- Press the dough into a pie plate or roll it out with a rolling pin. This dough can be used with either method.
- Chill the pastry for at least one hour before using it. This allows the flour to absorb the moisture evenly. You can chill it for up to three days.
- Fill the pie crust with your desired filling. Chilled fillings work best, especially for empanadas or similar dishes, as they will prevent the pastry from melting.
- Bake the pie according to the recipe's instructions.
This keto pie crust is versatile and can be used for a variety of pies, tarts, quiches, and even pop tarts and roll-ups. It is also gluten-free, grain-free, and sugar-free.
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Danish pastries and keto
Danish pastries are traditionally made using puff pastry, which is not keto-friendly. However, there are several keto-friendly alternatives to making Danish pastries.
One option is to use a keto-friendly dough, such as the "Crazy Keto Dough" or a flaky keto pie crust, as a base for the Danish pastry. This dough can be used to create a simple treat that is surprisingly easy to make. The dough can be filled with various fillings, such as raspberry chia jam, which is rich in fiber, or a cheesecake-like filling. The pastry can then be decorated with fresh berries and drizzled with a sweet lemon glaze.
Another option for a keto-friendly Danish pastry is to use cloud bread, which is light and airy, as the base. This recipe uses eggs as the main component, reducing the total carb count. The pastry is then filled with a sweet cream cheese filling and baked in the oven until golden brown. This recipe is also egg-fast friendly and has only 1g of carb per serving.
It is also possible to make a keto-friendly puff pastry by using alternative ingredients such as ancient organic emmer flour, skyr, and baking soda. This creates a flaky, airy, and dreamy pastry that does not affect blood glucose in the same way as modern wheat. However, this recipe may not be suitable for everyone, especially those with serious sugar addictions or gluten intolerances.
When making keto-friendly pastries, it is important to have patience when rolling out the dough and assembling the pastry. It is recommended to prepare everything in stages and work calmly to achieve the best results. Additionally, keto pastries should be stored in the refrigerator to extend their shelf life due to the absence of sugar as a preservative.
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Coconut flour vs. wheat flour
While it is possible to eat pastries on a keto diet, it requires a lot of patience and the right ingredients. Coconut flour and wheat flour are two of the most popular baking flours, but they have very different characteristics.
Coconut flour is derived from dried coconut meat, while wheat flour is milled from hard red winter wheat berries. Coconut flour is gluten-free, grain-free flour that is high in dietary fibre and has fewer carbohydrates, making it a healthier alternative for those watching their carb intake. It also has a unique, slightly sweet taste, a softer texture, and is rich in medium-chain fatty acids. However, it can be more expensive than wheat flour and its texture may feel gritty in baked goods. When substituting coconut flour for wheat flour, it is recommended to use about a quarter of what the recipe calls for and replace the remaining three-quarters with another type of flour.
On the other hand, wheat flour is a more economical choice with a finer consistency. It is not gluten-free, paleo-friendly, or keto-friendly. Whole wheat flour has a higher glycemic index due to its higher starch content, which can cause spikes in blood sugar levels. When using wheat flour, it is important to let the batter sit for about 30 minutes to ensure the water is absorbed.
When making keto pastries, it is important to use a non-greasy dough and layer thin butter slices in between. Some recipes for keto pastries include strawberry and cream cheese puff pastries, and croissants with sesame seeds.
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Keto pastry fillings
While it may seem challenging to make keto-friendly pastry, it is possible to create a low-carb, flaky pastry dough that can be used for pie crusts, quiches, pizza bases, and more.
There are a few different approaches to making keto pastry. Some recipes use "Vital Wheat Gluten" as the main ingredient, which is the protein found in wheat, providing a soft and chewy texture. This can be purchased separately and is suitable for a keto diet, as long as the consumer is not gluten intolerant or coeliac.
Another option is to use alternative flours, such as coconut flour or almond flour, along with other ingredients like whey protein isolate, xanthan gum, salt, and butter. These recipes tend to be more challenging to work with and may require more patience when rolling out the dough.
Once the dough is prepared, there are numerous sweet and savoury filling options to consider:
- Sweet fillings: For a sweet keto pastry, consider adding a tablespoon of unsweetened cocoa, lemon or lime zest, or flavour extracts like maple, coconut, or pistachio. These additions can create a variety of flavours for tarts or pies.
- Savoury fillings: For a savoury twist, fill your keto pastry with meat salsa, sausages, smoked fish, or chopped seafood. You can also experiment with fillings like goat cheese and caramelized onion for savoury tartlets.
- Creamy fillings: Create a creamy filling by mixing yolks, mascarpone, vanilla, and a dash of monk fruit for a vanilla cream version. Alternatively, use creamy Labne or Greek yogurt with grated aged cheese.
- Mediterranean fillings: Embrace Mediterranean flavours by filling your pastry with Feta cheese, chopped olives, garlic, and herbs.
- Fruit fillings: For a fruity touch, use raspberry puree or strawberry and cream cheese for a delicious combination.
Remember, when making keto pastry, patience is key, especially when rolling out the dough. It's important to work in stages and take your time. Enjoy experimenting with these keto pastry fillings to create delicious and healthy treats!
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Frequently asked questions
Traditional pastries, such as Danish pastries, are not keto-friendly due to their high carbohydrate content from wheat flour and sugar. However, you can make keto-friendly pastries using alternative ingredients such as almond or coconut flour.
Almond flour and coconut flour are popular alternatives to wheat flour for keto pastry. You can also use ancient organic emmer flour, which does not affect blood glucose like modern wheat flour.
Keto pastry can be used for both sweet and savoury fillings. Sweet fillings can include chocolate, citrus, or other flavours achieved with a few drops of extract. Savoury fillings can include meat salsa, sausages, smoked fish, or chopped seafood.
Making keto pastry typically involves using alternative ingredients to create a non-greasy dough. For example, a keto puff pastry recipe includes mixing gelatine, psyllium, sea salt, baking soda, skyr, and coconut flour. You then roll out the dough and layer with thin butter slices in between.
Before baking, prick the base of the keto pastry with a fork and place it in the freezer for half an hour to set the pastry and prevent shrinking. Preheat the oven to 200°C and bake the keto pastry for 10-15 minutes or until lightly golden. For pastries, bake at 180°C for 18-20 minutes or until deep golden brown.
