Keto Biscuit Breakdown: Net Carb Count And Nutrition Facts

Biscuits are a staple of many diets, but how do they fit into a keto diet? Traditional biscuits are off the menu, but there are plenty of keto-friendly alternatives. These usually include almond or coconut flour, butter, eggs, and cheese.

Keto biscuits vary in their nutritional content, but most have between 1-5 grams of net carbs per biscuit. For example, one recipe for keto biscuits has 2.5 grams of net carbs per biscuit, while another has 2 grams. A keto biscuit baking mix produces biscuits with 0 grams of net carbs.

So, if you're on a keto diet, you don't have to miss out on biscuits. There are plenty of tasty, low-carb options available!

How to make keto biscuits with coconut or almond flour

Ingredients

• Coconut flour option: 1/2 cup coconut flour, 1/4 teaspoon baking soda, 1/4 cup melted ghee or butter, 1/4 teaspoon salt (optional).
• Almond flour option: 2 cups almond flour, 2 teaspoons baking powder, 1/2 teaspoon sea salt (or 1/4 teaspoon if you plan to spread something sweet on top), 2 large eggs, 1/3 cup unsalted butter, 1/4 cup sour cream (optional).

Method

Preheat the oven to 350°F.

For the coconut flour option, add the coconut flour and baking soda to a bowl and mix well. Pour the melted ghee into the bowl and mix well. Next, add the eggs and continue to mix until well combined. Use a large-sized disher/cookie scoop to measure out the dough and drop it onto a greased baking sheet. Bake at 350°F for 20 minutes or until a toothpick comes out clean.

For the almond flour option, mix the dry ingredients (almond flour, baking powder, and sea salt) in a large bowl. Stir in the whisked egg, melted butter, and sour cream, if using. Scoop tablespoonfuls of the dough onto a lined baking sheet and form into biscuit shapes. Bake for about 15 minutes, until firm and golden.

Tips

• If you are making the coconut flour option and the mixture looks liquidy, wait a couple of minutes and the flour will absorb the liquid.
• If you are making the almond flour option, you can customize your biscuits by adding ingredients such as rosemary, garlic, parmesan, cheddar cheese, or cinnamon.
• If you are making the coconut flour option, you can add salt or sugar depending on whether you are making sweet or savory biscuits.

How to calculate net carbs

The term "net carbs" is controversial and disputed among experts and is not recognized by the Food and Drug Administration (FDA). However, net carbs refer to the amount of carbohydrates that are absorbed by your body. Net carbs are also referred to as digestible or impact carbs.

To calculate the net carbs in whole foods, you subtract the fiber from the total number of carbs. For example, if a food contains 20 grams of total carbs and 10 grams of dietary fiber, the net carbs are 10 grams.

The calculation for net carbs in processed foods is a bit more complex. Generally, you can subtract half of the carbs from sugar alcohols from the total carbs listed on the nutrition label. However, if the only sugar alcohol in the ingredients list is erythritol, you can subtract its entire value from the total carbs.

• When calculating net carbs, consider the serving size, as the numbers are specific to one serving.
• Sugar alcohols will be listed under the Total Carbohydrate section of the nutrition facts panel.
• If you are following a keto diet, coconut flour and almond flour are good alternatives to regular flour as they are low in carbs and high in fiber.
• Pre-shredded cheese contains more carbs than freshly shredded cheese due to added ingredients to prevent clumping.

How to store keto biscuits

Storing keto biscuits depends on how long you want to keep them for. If you plan to eat them within a few days, they can be stored at room temperature in an airtight container for up to five days. Cover them with a kitchen towel or paper towels to keep them fluffy.

If you want to keep them longer, store them in the refrigerator, where they will last for up to two weeks. Again, use an airtight container and cover them with a towel to maintain freshness.

For longer-term storage, you can freeze keto biscuits for up to six months. Place the cooled biscuits in a ziplock bag and store them in your freezer.

When you're ready to eat your biscuits, they are best enjoyed warm. You can reheat them in the microwave for 30 seconds or in a preheated oven for around five minutes.

Keto biscuit recipes with added ingredients

Cheddar Biscuits

As seen in the previous section, you can make delicious keto biscuits with just a few basic ingredients. However, if you want to take your biscuits to the next level, there are several tasty additions you can include in your recipe. Here are some ideas for keto biscuit recipes with added ingredients:

• Cheddar biscuits: Instead of mozzarella, use cheddar cheese to make delicious, savoury biscuits. This is a great option if you plan to use the biscuits for breakfast sandwiches or as a side with soup or salad.
• Spice them up: Add some garlic powder, onion powder, or an extra dash of salt to give your biscuits an extra kick. These spices pair well with the cheese and will elevate the flavour of your biscuits.
• Jalapeno cheddar biscuits: For a spicier option, add some chopped jalapenos and pepper jack cheese to the batter. This will give your biscuits a nice kick and make them even more irresistible.
• Italian-style biscuits: Add some Parmesan cheese and oregano to the batter, then drizzle your biscuits with olive oil. These biscuits will have an Italian flair and can be a great appetiser or side dish.
• Herbed biscuits: Include some fresh herbs like rosemary, parsley, or thyme in your biscuit batter. These herbs will add a savoury touch to your biscuits and make them perfect as a side dish for a special occasion.

Other Variations

In addition to adding different types of cheese and spices, there are a few other variations you can try:

• Substitute the heavy whipping cream: If you don't have heavy whipping cream on hand, you can use plain Greek yoghurt, heavy cream, or even sour cream. These substitutes will still give your biscuits a fluffy texture while adding a bit of tanginess.
• Toppings: While you should avoid high-sugar toppings like honey or maple syrup, you can top your biscuits with a dollop of melted butter or some sugar-free jam. This will add a touch of indulgence to your keto treat.
• Keto bread: If you're feeling adventurous, you can turn your biscuit batter into keto bread by pouring it into a loaf pan and baking it until golden. This is a great option if you want to make sandwiches or toast.

Tips for Success

• Make sure your ingredients, especially the butter, are at room temperature before starting. This will help create a smooth batter and prevent lumps.
• Use a hand mixer to combine the wet ingredients and dry ingredients separately before mixing them together. This ensures that everything is well combined without over-mixing.
• Grease your muffin tin or baking sheet generously to prevent sticking. You can use cooking spray, coconut oil, or butter.
• For even baking, use an ice cream scoop to portion out the batter and create uniformly sized biscuits.
• Don't overbake your biscuits. Keep an eye on them and remove them from the oven when they are golden brown. They should be slightly soft to the touch.

Nutritional information for keto biscuits

Keto biscuits are a low-carb alternative to traditional biscuits, typically made with almond or coconut flour, butter, eggs, and cheese. They are popular among those following a ketogenic diet, which involves consuming high levels of fats and very low levels of carbohydrates. Here is a detailed overview of the nutritional information for keto biscuits:

Macronutrient Breakdown:

• Fat: Keto biscuits are high in fat, typically deriving over 50% of their calories from fat sources. The primary sources of fat in keto biscuits are butter, cheese, and sometimes heavy whipping cream or sour cream.
• Carbohydrates: These biscuits are very low in carbohydrates, with most recipes yielding around 2-3 grams of net carbs per biscuit. This is achieved by using low-carb flours like almond or coconut flour instead of traditional wheat flour. Net carbs are calculated by subtracting the fibre content from the total carbohydrates and, if applicable, subtracting half of the sugar alcohol content for processed foods.
• Protein: Keto biscuits provide a moderate amount of protein, usually contributing 7-13% of their total calories. The protein content comes from eggs and cheese, with each biscuit providing around 6 grams of protein.

Micronutrients:

Keto biscuits can be a good source of certain micronutrients due to the nutrient-dense ingredients used:

• Calcium: Cheese is an excellent source of calcium, and almond flour also contains a significant amount.
• Iron: Almond flour is rich in iron, providing 24% of the daily value per cup.
• Magnesium: Almond flour is a good source of magnesium, which is important for various bodily functions.
• Vitamin A, D, and E: Mozzarella cheese contains these fat-soluble vitamins, which are essential for immune function, bone health, and antioxidant protection.

Calories:

The calorie content of keto biscuits can vary depending on the specific recipe and serving size, but generally, they range from 110 to 150 calories per biscuit. It's important to note that the calorie distribution may differ based on the ingredients used. For example, a biscuit made with coconut flour will have a slightly different nutritional profile than one made with almond flour.

Store-Bought Keto Biscuit Mixes:

For convenience, several companies offer keto biscuit mixes. These typically have similar nutritional profiles to homemade keto biscuits, with net carb contents of around 2 grams per biscuit. However, it's important to read the ingredient labels, as some mixes may contain added sugars or other undesirable ingredients. Additionally, the texture and taste of these mixes can vary, with some finding them too dry or dense.

Customization:

Keto biscuits can be customised to suit different tastes and preferences. Here are some popular variations:

• Cheddar biscuits: Replacing mozzarella with cheddar cheese creates a cheddar biscuit.
• Spicy biscuits: Adding garlic powder, onion powder, jalapenos, or other spices can give the biscuits a kick.
• Italian-style biscuits: Adding parmesan cheese and oregano, along with a drizzle of olive oil, gives the biscuits an Italian twist.
• Sweet biscuits: Reducing the amount of almond flour and adding a low-carb sweetener like erythritol or stevia can make a sweet biscuit.

Storage and Reheating:

Keto biscuits can be stored in an airtight container at room temperature for 1-2 days or in the refrigerator for up to a week. For longer storage, they can be frozen individually wrapped in aluminium foil and placed in a freezer bag. To reheat, warming in the oven or microwave works well, and adding a thin layer of butter before reheating helps maintain moisture.

Frequently asked questions