Leena Watts
The ketogenic diet is a low-carbohydrate method of eating that has been linked to a range of health benefits, from managing diabetes to reducing inflammation. For those who love to bake, a key challenge of the keto diet is removing flour-based foods like bread, crackers, and pasta. While regular wheat flour is off-limits, there are several keto-friendly flour alternatives available.
Keto flours are typically higher in dietary fat, protein, and fiber, and lower in carbohydrates than regular flour. They are also naturally gluten-free.
Some of the most popular keto-friendly flours include almond flour, coconut flour, flaxseed meal, lupin flour, and sunflower seed flour. These flours can be used to make a range of recipes, from bread and pancakes to cookies and muffins.
While keto flours can be used as a substitute for regular flour in baking and cooking, they usually cannot be used in a 1:1 ratio due to their high absorbency. Additionally, keto flours vary in texture, flavor, and aroma, which can affect the characteristics of the final product.
With a range of keto-friendly flour options available, those on the keto diet don't have to miss out on their favorite baked goods.
| Characteristics | Values |
|---|---|
| Most widely used | Almond flour |
| Runner-up | Coconut flour |
| High in protein and fibre | Coconut flour |
| High in lauric acid | Coconut flour |
| Absorbs moisture | Coconut flour |
| Best for finer crumb | Coconut flour |
| Binding agent | Flax meal |
| Egg replacer | Flax meal |
| Thickening agent | Ground chia |
| Bulking agent | Oat fiber |
| Lowest-carb flour | Psyllium husk powder |
| Savory and salty taste | Pork rind dust |
| High in vitamin E and omega 3 fats | Sunflower seed flour |
What You'll Learn
Almond flour vs almond meal
Almond flour and almond meal are both made from ground almonds and are excellent alternatives to traditional wheat flour in gluten-free, paleo, low-carb, and keto recipes. They are also packed with vitamins, minerals, antioxidants, and healthy fats. However, there are some differences between the two.
Almond meal is typically made from raw, unpeeled almonds with their skins still on. It has a coarse consistency and a larger grain size, with brown specks or spots from the almond skins. The presence of the skin gives it a slightly bitter taste and a higher fibre, mineral, and antioxidant content than almond flour. Almond meal is commonly used in baked goods like cookies and quick breads, and as a substitute for breadcrumbs to coat meat and top vegetables and casseroles.
On the other hand, almond flour is made from blanched, peeled almonds that have been soaked in boiling water to remove the skins. It is then ground into a fine, almost powdery consistency, resulting in a pale, off-white colour. Almond flour has a mild flavour and is ideal for baked goods that require a smooth and uniform finish, such as macarons, bread, and muffins. It is also suitable for delicate recipes that need a fluffier texture.
While almond flour and almond meal can be used interchangeably in most recipes, the choice between the two depends on the specific requirements of the dish. For example, almond meal is preferred for savoury dishes due to its coarse texture and slightly bitter taste, while almond flour is better suited for sweet dishes because of its light colour and mild flavour.
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Coconut flour
When using coconut flour for baking, it is important to note that it cannot be substituted in a 1:1 ratio for white flour. Instead, it should be cut down to about a fourth of the amount of white flour in the recipe. Coconut flour also requires a large number of eggs to balance the high amount of fibre, so recipes made with only coconut flour may have an eggy flavour.
Some popular recipes that use coconut flour include pancakes, bread, tortillas, brownies, cake, cupcakes, chicken tenders, tortillas, and pie crust.
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Flaxseed meal
In addition to these recipes, flaxseed meal can also be used to make keto-friendly porridge, pancakes, and even chips. It is a versatile ingredient that can be used in a variety of sweet and savoury dishes, making it a great option for those on a keto diet.
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Lupin flour
Overall, lupin flour is a great option for those following a keto diet who want to create delicious, fluffy, and chewy baked goods without the dryness that can come from other low-carb flours.
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Sunflower seed flour
When using sunflower seed flour in baking, it is important to note that it can cause baked goods to turn green due to the high levels of polyphenol antioxidants in sunflower seeds. To prevent this, use baking powder instead of baking soda and add a bit of acid, such as lemon juice or vinegar, to the recipe.
Overall, sunflower seed flour is a healthy, delicious, and affordable option for those on a keto diet, especially those with nut allergies or sensitivities. It is easy to make at home and can be used as a direct replacement for almond flour in most recipes.
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Frequently asked questions
The most popular flour for keto baking is almond flour, which is made from blanched almonds with the shells removed. Almond flour is finely ground and has a mild flavour. It is also a good breadcrumb substitute.
With less than 1 gram of net carbs per 1/4 cup, psyllium husk powder is the lowest-carb flour. It is best used in small quantities as it can cause digestive issues in large amounts.
Pork rinds are a great option for frying foods like keto-fried chicken as they are already fried and have a good texture.
Sunflower seed flour, pumpkin seed flour, and sesame flour are good keto-friendly options for people with nut allergies.
This is unlikely with most low-carb flour options due to their high absorbency. An exception is sunflower seed flour, which can be used in a 1:1 ratio with regular flour.
