Coffee Flour: Keto-Friendly Superfood?

Coffee flour is a type of flour made from coffee that can be used as a substitute for wheat flour in baking. It is often used in keto baking as it is low in carbohydrates and has a strong coffee flavour. When following a keto diet, it is important to limit your carbohydrate intake, so using coffee flour can be a great alternative to traditional flour. There are also other keto-friendly flours available, such as almond flour, coconut flour, and flaxseed meal, which can be used in a variety of recipes, including cakes, muffins, and bread.

Is coffee flour keto-friendly?

Coffee flour is not explicitly mentioned in any of the sources. However, there are several keto-friendly flours that are recommended for people on a keto diet. These include almond flour, coconut flour, flaxseed meal, and lupin flour. These flours are low in net carbs, which is the number of grams of carbs in a food once fiber grams have been subtracted. For example, almond flour has only 3 grams of total carbs and 1 gram of net carbs per 2-tablespoon (14-gram) serving.

When following a keto diet, it is important to cut back on sugar and remove flour-based foods like bread, crackers, and pasta. While keto-friendly flours are not perfect substitutes for wheat flour, they can be used to make keto-friendly sweets, breads, and batters, allowing people on a keto diet to enjoy low-carb versions of their favorite high-carb foods.

What are the health benefits of coffee flour?

Coffee flour is made from green coffee beans that have been roasted at a much lower temperature than typical coffee beans and then ground into a flour. It is gluten-free and packed with whole grains to keep you full and stabilize blood sugar. A one-tablespoon serving has only 34 calories and more than 5 grams of fibre.

Helps Lower Cholesterol and Control Blood Sugar

According to Keri Gans, MS, RDN, CDN, "Flour made from 100% whole grains provides fibre, which may help lower cholesterol levels and promote blood sugar control."

Strengthens the Immune System

Coffee beans are rich in antioxidants, which may help strengthen the immune system. Coffee flour might contain more antioxidants than regular coffee due to the lower roasting temperature, according to a recent study from Brandeis University.

Gluten-Free

For those with Celiac disease or gluten intolerance, coffee flour is a good option for baked goods, as it is gluten-free.

Nutritional Value

Coffee flour is a good source of fibre, with more than 5 grams of fibre per tablespoon. It also has a mild, nutty flavour and can be used in a variety of recipes, including baked goods, spreads, soups, sauces, pasta dishes, and smoothies.

Substitute for Wheat Flour

Coffee flour can be used as a substitute for wheat flour in baking recipes, although it is recommended to mix it with other types of flour as it is high in fibre. Gans suggests using coffee flour to replace about 5-10% of other flours in a baking recipe.

What is the best coffee flour substitute?

Coffee flour is made from the outer fruit, or cherry, of the coffee plant, which is usually discarded. It is a by-product of the coffee industry and has a number of health benefits. It is high in iron, fibre, antioxidants, protein, potassium and low in fat.

However, coffee flour is not always easy to find and can be an expensive ingredient. It also has a bitter taste and a very dark colour, which can be off-putting to some. If you are looking for an alternative to coffee flour, there are several options available. Here are some of the best coffee flour substitutes:

Almond Flour

Almond flour is a popular choice for those following a keto diet. It is made from ground almonds and is extremely low in carbs. It can be used as a 1-to-1 substitute for wheat flour in baking, although baked goods made with almond flour tend to be a little spongy. It is also a good option for breading fried foods.

Coconut Flour

Coconut flour is another keto-friendly option that is high in fibre and low in carbs. It has a mild coconut flavour that works well in most desserts. However, it absorbs a lot of liquid, so it is best to use it in small amounts and add extra liquid ingredients to your recipe.

Oat Flour

Oat flour is a gluten-free option with a slightly nutty flavour. It is made from ground oats and can be easily made at home by blending rolled oats into a powder-like texture. It is a healthy option for swapping with all-purpose flour and works well in pancakes, waffles and granola bars.

Buckwheat Flour

Despite its name, buckwheat flour is not related to wheat and is gluten-free. It has a nutty flavour that is perfect for chocolate chip pancakes, muffins or savoury crêpes. It can be used on its own or combined with other gluten-free flours.

Chickpea Flour

Chickpea flour is a versatile and healthy option that is high in protein and fibre. It is commonly used in Indian cuisine and is great for both savoury and sweet baked goods. It has excellent binding properties and can be used as a thickener for sauces.

These alternatives can be used as direct substitutes for coffee flour in most recipes, offering similar health benefits without the strong colour and bitter taste.

How do you make keto coffee?

Making keto coffee is simple and only takes a few minutes. The basic ingredients are coffee, butter, and MCT oil or coconut oil. Here is a step-by-step guide on how to make keto coffee:

Ingredients:

• Coffee: Brew 1-2 cups of coffee using your preferred method. If you're using a pour-over method, grind the coffee to the size of kosher salt or slightly smaller. Allow the coffee to bloom by wetting it with a small amount of water for about 30 seconds before brewing normally.
• Butter: Use grass-fed, unsalted butter for the best nutrition and health benefits. Grass-fed butter has more omega-3s and improved consistency. Cut off or measure out 1-2 tablespoons of butter.
• MCT Oil or Coconut Oil: MCT oil is derived from coconut oil and contains medium-chain triglycerides (MCTs) that can provide a quick source of energy. If you don't have MCT oil, coconut oil is an acceptable substitute, but MCT oil is more effective. Measure out 1-2 tablespoons.
• Optional Ingredients: You can also add optional ingredients like heavy whipping cream (1 tablespoon), vanilla extract (1 teaspoon), a pinch of cinnamon, or a sugar substitute to taste.

Instructions:

• Brew your coffee: Prepare 1-2 cups of coffee using your preferred brewing method.
• Gather the remaining ingredients: Measure out the butter, MCT oil or coconut oil, and any optional ingredients you want to include.
• Blend: Add all the ingredients to a blender and blend for 30-40 seconds, or until smooth and frothy. If you don't have a blender, you can use a milk frother or immersion blender instead.
• Serve: Carefully pour the keto coffee into a mug, and scoop out the foam on top.

Tips:

• Dairy-free option: If you're sensitive to dairy, you can replace the butter with the same amount of ghee or coconut oil.
• Sweeten to taste: If you prefer your coffee on the sweeter side, add a sugar substitute such as stevia or a brown sugar substitute. You can also add sugar-free syrups in various flavors, such as vanilla, salted caramel, or hazelnut.
• Cut the caffeine: If you're sensitive to caffeine, you can use decaffeinated coffee.
• Storage: Keto coffee is best enjoyed fresh, but you can store leftovers in an airtight container in the refrigerator for up to two days. Reheat in the microwave for 30-40 seconds before consuming.

What are some keto coffee cake recipes?

Keto Coffee Cake with Cinnamon and Walnuts

This recipe uses a combination of almond flour and coconut flour for the best texture. It also includes a walnut cinnamon swirl and crunchy topping. It serves 20 and takes 1 hour and 15 minutes to make.

Ingredients:

• 3/4 cup chopped walnuts
• 1/3 cup Swerve Brown
• 1 tablespoon cinnamon
• 2 3/4 cup almond flour
• 6 tablespoons coconut flour
• 6 tablespoons whey protein powder (or egg white protein powder)
• 1 tablespoon baking powder
• 3/4 cup butter, softened
• 3/4 cup Swerve Sweetener
• 6 large eggs, room temperature
• 1 tablespoon vanilla extract

Instructions:

• Preheat the oven to 350F and grease a 9-inch tube pan. Line the bottom with parchment paper.
• In a medium bowl, whisk together the walnuts, Swerve Brown, and cinnamon. Set aside.
• In a large bowl, whisk together the almond flour, coconut flour, protein powder, baking powder, and salt.
• In a separate bowl, beat the butter with the Swerve until light and fluffy, about 2 minutes. Beat in the eggs one at a time, then beat in the vanilla extract.
• Add the flour mixture and beat until well combined. Then beat in 3/4 cup of water. If the batter is still thick, add more water as needed.
• Spread half the batter in the pan and sprinkle with half the walnut mixture. Spread the remaining batter and sprinkle with the remaining walnut mixture.
• Bake for 45 to 55 minutes, until golden brown and firm to the touch.

Keto Coffee Cake

This recipe yields a moist, fluffy cake topped with a brown sugar streusel and cinnamon swirl. It serves 12 and takes 40 minutes to make.

Ingredients:

• 2 1/4 cups almond flour
• 1/4 cup coconut flour
• 2 1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 cup butter, melted
• 1/2 cup brown sugar substitute
• 1 teaspoon vanilla extract
• 3 oz butter, cold
• 1 1/2 cups almond flour
• 1/2 cup brown sugar substitute
• 1 tablespoon cinnamon

Instructions:

• Preheat the oven to 350F and grease a 9 x 11-inch pan with parchment paper.
• In a small bowl, whisk together the almond flour, coconut flour, baking powder, and salt.
• In a mixing bowl, cream together the butter and brown sugar substitute until creamy. Add the eggs, vanilla extract, and dry ingredients.
• In a separate bowl, whisk together the crumb topping ingredients.
• Add half the cake batter to the pan, then spread half the crumble mixture on top. Add the rest of the cake batter and top with the remaining crumble mixture.
• Bake for 35-40 minutes, or until a skewer comes out clean.

Easy Keto Coffee Cake with Cinnamon Swirl

This recipe uses a simple keto cake batter with a 4-ingredient cinnamon swirl studded throughout the cake before baking. It serves 12 and takes 45 minutes to make.

Ingredients:

• 2/3 cup almond flour
• 1/3 cup sugar-free brown sweetener, packed
• 1 1/2 teaspoons ground cinnamon
• 1/4 teaspoon kosher salt
• 1/4 cup melted butter
• 1/3 cup chopped pecans (optional)
• 2 cups almond flour
• 3/4 cups sugar-free granulated sweetener
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon kosher salt
• 3 large eggs, beaten
• 1/2 cup plain Greek yogurt or sour cream
• 2 teaspoons vanilla extract
• 1/2 cup sugar-free powdered sweetener
• 2 tablespoons heavy cream
• 1/2 teaspoon vanilla extract

Instructions:

• Preheat the oven to 350F and grease a 9x9-inch cake pan with butter or cooking spray. Create a parchment paper sling so the cake can be easily removed.
• In a medium bowl, combine the swirl ingredients. The batter will be thick. Set aside.
• In a large bowl, combine the cake batter dry ingredients, then incorporate the wet ingredients. Pour the batter into the pan.
• Distribute the cinnamon batter evenly on top of the cake batter.
• Bake for 30-35 minutes, or until a toothpick comes out clean.
• Let the cake cool for 15-30 minutes, then drizzle with icing.

Frequently asked questions