Keto Recipes With Psyllium Husk: Healthy And Delicious Options

Psyllium husk is a popular ingredient in keto recipes as it acts as a binding agent and helps with texture. It is a natural thickening agent and is perfect for making keto bread. Here are some keto recipes that use psyllium husk:

- Keto buns

- Bread rolls

- Coconut flour bread

- Low-carb pizza

- Bagels

- Tortillas

- Cinnamon rolls

- Chocolate cake bars

- Crepes

Psyllium husk powder can be used to make keto buns

Ingredients:

• 3 tbsp boiling water
• 1 cup blanched almond flour
• 2 tbsp psyllium husk powder
• 1 tsp black sesame seeds
• 1 tsp white sesame seeds
• 2 tsp sunflower seeds
• 1 tsp black chia seeds
• 1/2 tsp Himalayan salt
• 1/2 tsp garlic powder
• 1 tbsp apple cider vinegar (or lemon juice, white vinegar)
• 3 tbsp melted refined coconut oil (or butter, lard, shortening, ghee)

Method:

• Preheat the oven to 180C/350F.
• In a bowl, mix the dry ingredients with a whisk. In a separate bowl, mix the wet ingredients. Pour the wet ingredients into the dry ingredients and mix with a silicone spatula.
• Slowly pour in the boiling water and continue mixing. The dough will thicken as time passes (about 1 minute).
• Separate the dough into 5 and form 5 balls with your hands (the batter is pretty sticky). You can spray some olive oil on your hands to prevent the dough from sticking.
• Place the balls on a baking tray lined with parchment paper and bake for 25 minutes. Allow to cool before serving.

Psyllium husk powder can be used to make keto bagels

Psyllium husk powder is a great ingredient to use when making keto bagels. It is a natural thickening agent, which makes it perfect for creating a keto-friendly bread. The powder is derived from the husk of the Plantago ovato plant's seeds, and it is rich in soluble fibre. This makes it an excellent ingredient for those who are new to the keto diet and are struggling with constipation, as it can help to "move things along".

When making keto bagels, it is important to note that psyllium husk powder cannot be substituted for another ingredient. It is essential to achieving the right texture and ensuring the bagels hold together. The powder also helps to add fluff to the bagels, creating a super-soft and fluffy texture.

Ingredients:

• 1 cup almond flour
• 3 tablespoons psyllium husk powder
• 3 tablespoons whey protein powder (unflavoured)
• 1/2 teaspoon salt
• 1 teaspoon baking soda
• 2 teaspoons apple cider vinegar
• 1 cup warm water
• Everything but the bagel seasoning

Method:

• Preheat your oven to 350°F and line a baking sheet with parchment paper.
• Combine all the dry ingredients in a large bowl.
• Add the liquid ingredients and stir to combine.
• Set the dough aside for 10 minutes to allow the liquid to absorb.
• Using wet hands, form the dough into four balls. Then, roll each ball between your damp hands to smooth out the surface.
• Place each ball on the prepared baking sheet and slightly press down on the top to form a disc shape. This will be the shape of your bagel, so make it as flat or tall as you like.
• Use your index finger to poke a hole in the centre of each bagel.
• Sprinkle the top of your bagels with seasoning and gently press it into the dough.
• Bake in the preheated oven for 45-50 minutes.
• Allow the bagels to cool before slicing and serving.

Psyllium husk powder can be used to make keto tortillas

Psyllium husk powder is a great ingredient to use in keto recipes as it acts as a binding agent and helps with texture. It is a natural thickening agent and can be used to make keto tortillas. Here is a recipe for keto tortillas using psyllium husk powder:

Ingredients:

• 1 cup blanched almond flour
• 2 tbsp psyllium husk powder
• 1/2 tsp Himalayan salt
• 1/2 tsp garlic powder
• 3 tbsp refined coconut oil
• 4 tbsp boiling water

Instructions:

• Preheat the oven to 350°F (180°C).
• In a bowl, mix the dry ingredients (almond flour, psyllium husk powder, salt, and garlic powder) with a whisk.
• In a separate bowl, mix the wet ingredients (coconut oil and boiling water).
• Pour the wet ingredients into the dry ingredients and mix with a spatula.
• Slowly pour in the boiling water and continue mixing. The dough will thicken as time passes (about 1 minute).
• Separate the dough into 5 equal portions and form balls with your hands. The dough will be sticky, so you can spray some olive oil on your hands to prevent it from sticking.
• Place the balls on a parchment-lined baking tray and bake for 25 minutes.
• Let the tortillas cool before serving, as they will be hot!

You can also experiment with different flavors and ingredients, such as adding seeds (sunflower, sesame, chia, etc.) or using other types of oil (avocado, olive, etc.).

Psyllium husk powder can be used to make keto pizza crust

Psyllium husk powder is a versatile ingredient that can be used to make a variety of keto-friendly recipes, including pizza crust. This powder is derived from the husks of the Plantago plant's seeds and acts as a natural thickening agent, making it perfect for creating a keto-friendly pizza base.

Ingredients:

• 1/2 cup coconut flour
• 1/4 cup almond flour
• 3 tablespoons whole psyllium husk
• 1/4 teaspoon salt
• 1/2 teaspoon garlic powder
• 2 teaspoons baking powder or 2 teaspoons of active dry yeast + 1 teaspoon of sugar
• 1 cup lukewarm water (around 35°C/95°F)

Instructions:

• Preheat the oven to 400°F (220°C).
• If using yeast, activate it by mixing it with lukewarm water and a teaspoon of sugar. Cover and set aside for 10 minutes.
• In a separate bowl, combine coconut flour, almond flour, psyllium husk, salt, garlic powder, and baking powder (if not using yeast).
• Add apple cider vinegar and lukewarm water to the dry ingredients and mix well.
• Knead the dough for about 60-90 seconds until well combined. Form a ball and let it rest for 10 minutes.
• Grease a piece of parchment paper with olive oil and place the dough on it. Cover with another piece of parchment paper and gently roll out the dough to a thickness of about half an inch.
• Shape the edges of the dough to create a puffy crust. Work the dough as if you were playing with kids' playdough, giving it the desired shape.
• Transfer the dough to a baking tray or pizza pan.
• Pre-bake the pizza crust for 15 minutes at 430°F (220°C).
• Remove from the oven and add your desired toppings, such as keto-friendly pizza sauce, cheese, and low-carb vegetables.
• Bake the pizza again for 10 minutes at the same temperature.

This keto pizza crust is not only delicious but also has a net carb count of only 2.7 grams per slice, making it a perfect option for those following a keto diet.

Psyllium husk powder can be used to make keto tiramisu

Ingredients:

• 1 cup blanched almond flour
• 2 tbsp psyllium husk powder
• 1 tsp black sesame seeds
• 1 tsp white sesame seeds
• 2 tsp sunflower seeds
• 1 tsp black chia seeds
• 1/2 tsp Himalayan salt
• 1/2 tsp garlic powder
• 1 tbsp apple cider vinegar (or lemon juice, white vinegar)
• 3 tbsp melted refined coconut oil (or butter, lard, shortening, ghee)

Instructions:

• Preheat the oven to 180C/350F.
• In a bowl, mix the dry ingredients with a whisk. In a separate bowl, mix the wet ingredients. Pour the wet ingredients into the dry ingredients and mix with a silicone spatula.
• Slowly pour in the boiling water and continue mixing. The dough will thicken as time passes (about 1 minute).
• Separate the dough into 5 and form 5 balls with your hands (the batter is pretty sticky).
• Spray some olive oil on your hands to prevent the dough from sticking. Roll the dough onto the palm of your hands to achieve perfect little balls.
• Place the balls on a parchment paper-lined baking tray and bake for 25 minutes. Allow to cool before serving.

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