Smart Alternatives To Breadcrumbs For Keto Diets

Breadcrumbs are a versatile ingredient used in sweet and savoury dishes, from meatloaf and casseroles to chicken and steak. They are also used to thicken stews and broths. However, they are not keto-friendly, as they are made from grain-based bread and are loaded with carbs. But there are several keto-friendly alternatives to breadcrumbs that can be used to add texture and flavour to dishes without compromising the ketogenic diet.

Pork rinds as a keto-friendly alternative

Pork rinds are a fantastic keto-friendly alternative to breadcrumbs. They are made from fried pig skin and are typically found in the snack aisle or with the potato chips. In some countries, such as Australia and the UK, they are known as pork crackles or pork crackle chips.

Pork rinds have a similar texture to breadcrumbs and can be used in the same way in recipes. They are a zero-carb option, making them ideal for a low-carb or keto diet. To use pork rinds as a breadcrumb substitute, it is recommended to crush them using a rolling pin inside a plastic bag to retain larger pieces and create a greater range of texture. You can also use a food processor or high-speed blender to get a finer texture, but be careful not to over-process them.

When using pork rinds as a breadcrumb substitute, you don't need to add any extra salt as they are already quite salty. However, you can add other seasonings like Italian seasoning, smoked paprika, or other spices to enhance the flavour.

Pork rinds can be used as a breading or coating for proteins such as chicken or fish, and they work especially well with air-fried foods. They can also be used to make zucchini chips crispier or to bread vegetables like onions or eggplant.

In addition to their use as a breadcrumb substitute, pork rinds are a great zero-carb snack option for those on a keto diet. They are also a good source of protein, with 17 grams of protein per ounce.

You can find pork rinds in most grocery stores or online, and it is recommended to choose a brand that raises pigs humanely and without the use of antibiotics.

Almond flour as a substitute

Almond flour is a popular substitute for breadcrumbs on a keto diet. It is made from ground almonds, making it a great low-carb ingredient with various health benefits. Almond flour is gluten-free, rich in fibre, and a good source of vitamins and minerals, including vitamin E, iron, riboflavin, magnesium, potassium, and calcium.

Almond flour can be used as a substitute for breadcrumbs in keto recipes, but it may need to be mixed with other ingredients, such as parmesan cheese, to work as a binding agent. The flour can be seasoned to suit any dish, whether it be sweet or savoury. For sweet dishes, almond flour can be sweetened with cinnamon and a keto-friendly sugar substitute. For savoury dishes, Italian seasoning and parmesan cheese can be added.

Almond flour can be found in the baking section of most grocery stores. A quarter of a cup of almond flour contains around 180 total calories, including 15 grams of fat, 3 grams of net carbs, 2 grams of fibre, and 7 grams of protein.

Keto bread crumbs recipe

Ingredients

• Pork rinds
• Almond flour
• Ground flaxseed
• Nutritional yeast
• Parmesan cheese
• Spices (Italian seasoning, smoked paprika, garlic powder, onion powder, salt, and pepper)

Instructions

There are two main ways to make keto-friendly bread crumbs: using pork rinds or using keto bread.

Using Pork Rinds:

Pork rinds are a popular choice for keto bread crumbs as they are zero-carb and can be easily crushed to mimic the texture of traditional bread crumbs. Here's how to make keto bread crumbs using pork rinds:

• Place the pork rinds in a ziplock bag and use a rolling pin to crush them until they reach the desired consistency. For a finer texture, you can also blend the pork rinds in a high-speed blender.
• (Optional) Add your desired spices. Avoid adding salt as pork rinds are already salty.
• Store the keto bread crumbs in an airtight container at room temperature for up to 3-6 months. You can also freeze them for up to 6 months.

Using Keto Bread:

If you prefer to use keto bread, here's a simple recipe for making keto bread crumbs:

• Preheat your oven to 250°F (120°C).
• Slice your chosen keto bread into thin slices and cut the slices into small squares.
• Place the bread pieces on a baking sheet lined with parchment paper, ensuring they are in a single layer.
• Bake the bread pieces for around 30 minutes, or until they are dry and crispy. Let them cool down completely.
• Place the dried bread pieces into a food processor, blender, or magic bullet and blend until you get the desired breadcrumb consistency.
• (Optional) Add your desired spices.
• Store the keto bread crumbs in an airtight container. They will stay fresh in the refrigerator for up to 6 months or in the freezer for up to a year.

Tips:

• You can use these keto bread crumbs as a 1:1 substitute for traditional bread crumbs in any recipe. They are perfect for coating chicken, fish, vegetables, and more.
• When using the bread crumbs, dip the food item in whisked egg before coating it with the bread crumbs for better adhesion.

Using breadcrumbs in keto meals

Breadcrumbs are a versatile ingredient, adding texture and flavour to a variety of dishes. From crispy coatings on fried foods to thickening stews, they are a useful item to have in your kitchen. However, for those on a keto diet, regular breadcrumbs are off the menu due to their high carb content. So, what are some good alternatives to breadcrumbs that still allow you to enjoy your favourite dishes?

Pork Rinds

Pork rinds, or fried pig skin, is a popular zero-carb substitute for breadcrumbs. They can be crushed and used as a coating for chicken, fish, or vegetables, providing a similar texture to traditional breadcrumbs. You can buy them pre-made in the snack aisle of most grocery stores, then simply crush them yourself using a food processor or a rolling pin and a plastic bag for a coarser texture.

Almond Flour

Almond flour is another low-carb option for breadcrumbs. It is made from ground almonds, providing not only a good texture for breading but also the health benefits of almonds. You can season almond flour breadcrumbs to suit your dish—try cinnamon and a keto sugar substitute for a sweet option, or Italian seasoning and parmesan cheese for a savoury dish.

Almond flour can be used as a direct replacement for breadcrumbs in most recipes, but it works best when combined with another ingredient like parmesan cheese. For example, it is a good choice for a keto chicken parmesan.

Coconut Flour

Coconut flour is another low-carb flour option that can be used for breading. It is high in fibre, healthy fats, and protein, and has a low glycemic index, making it a nutritious choice.

Keto Bread

If you have keto bread to hand, you can also make your own breadcrumbs. Slice the bread thinly, cut into squares, and bake in the oven until dry and crispy. Then, simply blend until you have a breadcrumb consistency. You can add seasonings like Italian herbs, taco seasoning, or everything bagel seasoning to add extra flavour.

Other Options

There are a few other creative options for keto-friendly breadcrumbs. One is to use crushed nuts, such as almonds, as a crunchy coating. Another is to use psyllium husk, which is high in fibre and will absorb excess fluid while also providing a crispy texture. Finally, you could try using crushed, toasted hemp hearts, which are rich in healthy fats, protein, and fibre.

Storing Your Keto Breadcrumbs

If you make a big batch of keto breadcrumbs, you can store them in an airtight container in the refrigerator for up to six months. This means you can easily add a crunchy topping to your meals whenever you like without the effort of making breadcrumbs each time.

Other low-carb bread substitutes

There are several low-carb substitutes for bread, which can be used for sandwiches, burgers, and more.

One option is to use vegetables such as lettuce, collards, Swiss chard, or eggplant. These vegetables are big enough to be used as slices of bread or bread rolls. For example, large leaves of iceberg lettuce can be used as fresh, flexible wraps for mini burritos. Similarly, nori sheets can be used to make wraps, although they should be kept separate from the filling until consumption to avoid sogginess.

Portobello mushrooms are another meatier alternative to bread. They are versatile, can be eaten raw or grilled, and have a bread-like size and shape.

For those who want a more traditional bread-like option, cloud bread, or oopsie bread, is a popular choice for low-carb dieters. It is a protein-rich alternative that can be used as a sandwich base or English muffin replacement. It is typically made with egg whites, egg yolks, cream cheese, and salt.

Almond flour can also be used as a low-carb, keto-friendly substitute for baking. Bread made with almond flour is often called keto bread and is leavened with eggs and baking powder instead of yeast.

Lastly, sweet potato toast is another option for a bread replacement. Thin slices of sweet potato can be toasted and used as a base for various toppings, both savoury and sweet.

Frequently asked questions