Brenda Khan
Oat fiber is a keto-friendly flour alternative with zero net carbs and zero calories. It is made from the husk of the oat and is a great source of insoluble fiber. However, if you are looking for an alternative to oat fiber, there are several options available. Psyllium husk is a popular substitute for oat fiber as it is high in soluble fiber and works well as a thickening agent in recipes. Coconut flour and almond flour are also low-carb alternatives that can be used in baking, although you may need to add more liquid to your recipe as these flours are very absorbent. Ground flaxseed is another option, providing a good source of fiber and healthy fats. For those who are not gluten-intolerant, wheat bran can be used in place of oat fiber, providing similar texture and fiber content.
| Characteristics | Values |
|---|---|
| Type | Insoluble fiber |
| Made from | Husks/hull of the oat kernel/groat |
| Nutritional value | 0 calories, 0 g fat, 3 g carbs, 3 g fiber, 0 g protein |
| Benefits | High fiber content, lowers cholesterol, keeps you full longer, prevents constipation, reduces risk of diabetes |
| Use cases | Bread, baked goods, smoothies, thickener in soups/stews/sauces, Greek yogurt, breading for chicken/fish, snacks |
| Substitutes | Psyllium husk, coconut flour, almond flour, ground flaxseed, wheat bran |
What You'll Learn
Psyllium husk powder and coconut flour
Psyllium husk powder is a great substitute for oat fiber in keto recipes. It is a form of fiber made from the husks of the Plantago ovata plant’s seeds. It has zero net carbs per serving and can act as a thickener, binding agent, and texture enhancer, all in one.
Coconut flour is another common flour used in keto baking. It's made from finely ground coconut meat once all the milk has been drained and pressed out. It's a great source of fiber, healthy fats and is perfect for anyone who has nut allergies.
When substituting coconut flour for oat fiber, you'll need to use about ¼ of the amount and add more egg and/or liquid. Coconut flour can often be a good substitute for almond flour, but you'll need to adjust the other ingredients in the recipe.
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Almond flour
Some recipes that use almond flour include:
- Keto Shortbread Cookies
- Keto Almond Flour Pancakes
- Keto Almond Flour Biscuits
- Almond Flour Pumpkin Pancakes
- Keto Italian Breadsticks
- Keto French Toast
- Almond Flour Keto Taco Shells
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Ground flaxseed
To replace one egg, mix one tablespoon of ground flaxseed meal with three tablespoons of water and let it swell. This formula is used in many vegan recipes or for those with egg allergies. However, this substitution will not work for recipes that are heavily based on eggs, as flaxseed will not provide all the properties that eggs do, such as binding ingredients, lightening and fluffing the baking, and emulsifying the mixture.
- Flax USA Ground Flaxseed Meal
- Bob's Red Mill Flax Meal
- Viva Labs Ground Flaxseed
- NOW Foods Organic Flaxseed Meal
- Spectrum Essential Organic Ground Flaxseed
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Wheat bran
If you are looking for a keto-friendly alternative to oat fibre, you may want to consider other low-carb, high-fibre foods such as:
- Avocado
- Asparagus
- Broccoli
- Cabbage
- Pistachios
- Flaxseed
- Chia seeds
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Lupin flour
However, lupin beans are toxic if not prepared properly due to high levels of alkaloids, so it is important to buy pre-soaked beans or lupin flour. Lupin flour is also bitter, so it is best to combine it with other keto flours.
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Frequently asked questions
Psyllium husk, coconut flour, almond flour, ground flaxseed, and wheat bran are all good substitutes for oat fiber.
Oat fiber is made from the husk of the oat, which is an insoluble fiber that is not broken down in the digestive tract and has zero net carbs.
Oat fiber is a good source of dietary fiber, which can help lower cholesterol, keep you full for longer, prevent constipation, and reduce the risk of diabetes.
You can use oat fiber as a thickening agent in soups, stews, and sauces, or as a breading alternative for chicken or fish. It is also great for keto baking, adding bulk and improving the texture of low-carb breads and baked goods.
