Keto-Friendly Flour Alternatives For Dredging And Coating

The ketogenic diet is a low-carbohydrate method of eating that can help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. A challenge for those on the keto diet is removing flour-based foods like bread, crackers, and pasta. However, there are several keto-friendly flours that can be used as substitutes, including almond flour, coconut flour, flaxseed meal, and oat fiber. These keto-friendly flours are low in net carbs and can be used in baking and breading. For example, almond flour is a popular keto flour substitute that can be used as a 1-to-1 replacement for wheat flour in baking, although it tends to make baked goods a little spongy. Coconut flour is another popular option, but it absorbs a lot of liquid, so it cannot be used as a direct substitute for wheat flour. It is important to note that keto flour substitutes may alter the taste and texture of recipes, so experimentation may be needed to find the best option.

Almond flour

When dredging with almond flour, it is important to ensure that any excess egg wash is dripped off before dipping the food into the flour mixture. This is because the egg can end up in the flour, causing it to clump together. Instead, lay the food on top of the flour and use your fingers to cover it with flour, pressing it into the food. This will help ensure a perfect crust and prevent clumpy flour.

When purchasing almond flour, look for blanched almond flour, which means the skin has been removed. Some recommended brands include Bob's Red Mill Super-Fine Almond Flour and Nature's Eats Almond Flour.

Ingredients:

• 2 chicken breasts, boneless and skinless
• 1/4 cup olive oil or another cooking fat of your choice
• 2 tbsp coconut aminos or soy sauce
• 1 cup almond flour (finely ground)
• 1/2 tsp chili powder
• 1/2 tsp garlic powder
• 1/2 tsp dried parsley
• 1/2 tsp dried basil
• 2 eggs

Instructions:

• Cut the chicken breasts horizontally to create four thin cutlets.
• Cover each cutlet with plastic wrap and use a meat pounder or rolling pin to flatten them to about 1/4 inch thickness.
• In a shallow bowl, add the almond flour, salt, chili powder, garlic powder, parsley, and basil. Stir to combine.
• In a separate bowl, crack the eggs and add the coconut aminos or soy sauce. Whisk until well combined.
• Dredge each cutlet in the egg mixture, letting the excess drip off, then place it in the almond flour mixture. Use your fingers to cover the top of the cutlet with flour and press it into the chicken.
• Heat a medium skillet over medium heat and add the olive oil or another oil of your choice.
• Gently place the breaded cutlets into the skillet (2 at a time) and cook for approximately 3 minutes on each side, or until the chicken is cooked through.
• Place the cooked cutlets on a paper towel-lined plate and repeat with the remaining cutlets, adding more oil if needed.

Enjoy your delicious and crispy keto breaded chicken cutlets!

Coconut flour

A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs. Coconut flour absorbs lots of liquid, so you'll need to add extra liquid ingredients if you substitute it for wheat flour. For this reason, this flour is best used in recipes that were specifically developed for coconut flour.

Flaxseed meal

In addition to dredging, flaxseed meal can be used in a variety of other ways. It can be added to baked goods, smoothies, sauces, stews, and even used as a substitute for eggs. When adding flaxseed meal to baked goods, it can be used as a substitute for flour or oil, or simply added to the batter for a crunchy texture.

Lupin flour

When dredging with lupin flour, it is important to first pat your food dry with a paper towel. This is because too much moisture can cause the flour to become soggy, which will prevent browning. Fill a shallow dish with lupin flour and any desired seasonings, such as garlic powder, salt, or black pepper. Lightly press your food into the seasoned flour, ensuring it is evenly coated, and then shake off any excess.

So, if you're looking for a keto-friendly alternative to wheat flour for dredging, lupin flour is a great option to consider. It is easy to use, versatile, and will help you create delicious, low-carb dishes.

Crushed pork rinds

To use crushed pork rinds as a dredge, you can either buy them pre-crushed or crush them yourself. To crush pork rinds, place them in a Ziploc bag and use a meat pounder, rolling pin, or food processor to crush them into fine crumbs. You can also buy pork rind crumbs, which are more expensive but convenient.

Once you have your crushed pork rinds, you can use them to coat your meat. Some recipes suggest using a "wet dredge" like egg wash, avocado oil, or mayonnaise first, followed by the crushed pork rinds, to help them stick better. You can also mix the pork rinds with other ingredients like Parmesan cheese, whey, or almond flour to create a more complex dredge.

When frying meat coated in crushed pork rinds, it's important to note that the crust may become soggy, especially if there are accumulated juices. Therefore, it's best to serve the meat immediately without keeping any leftovers. However, if you do end up with leftovers, place them on layers of paper towels to absorb any moisture and reheat them in the oven when needed.

Frequently asked questions