Keto-Friendly Panko Alternatives For Your Low-Carb Diet

Panko is a popular Japanese variety of breadcrumbs used in fried foods. It is made from yeast, wheat flour, and oil. While panko is not keto-friendly, there are several alternatives that can be used to make a low-carb version. These include pork rinds, almond flour, coconut flour, flaxseed meal, and grated parmesan cheese.

Pork rinds: a zero-carb, crunchy alternative to panko

Panko breadcrumbs are not keto-friendly, with a 1/2-cup serving containing 24g of net carbs. However, you can easily make your own keto-friendly panko at home using pork rinds.

Pork rinds are a popular snack that can be found in the snacking or potato chip aisle of your local grocery store or online. They are also known as pork crackles or pork crackle chips in some countries, such as Australia and the UK.

To make your own pork panko, simply add pork rinds to a food processor or blender and pulse until you have a crumbly mixture. You can also place the pork rinds in a plastic bag and use a rolling pin to crush them—this method will result in larger crumbs, perfect for a panko-style breading.

Pork rinds are a zero-carb alternative to panko breadcrumbs, making them perfect for those following a keto diet. They can be used as a 1:1 substitute in any recipe that calls for panko or regular breadcrumbs.

When choosing pork rinds, look for salt pork rinds rather than flavoured varieties, as the unflavoured version doesn't have much of a taste, making it perfect for use in place of regular breadcrumbs. However, you can also add your own spices to the food processor to create a flavoured panko. Just be careful not to add too much salt, as pork rinds are already quite salty.

Pork rind panko can be stored in an airtight container at room temperature for up to two months.

In addition to their zero-carb content, pork rinds are also a good source of protein, with 152 calories per ounce, including 9 grams of fat and 17 grams of protein.

So if you're looking for a crunchy, keto-friendly alternative to panko breadcrumbs, give pork rinds a try!

Almond flour: a low-carb, gluten-free option

Almond flour is a popular keto-friendly substitute for breadcrumbs. It is made from ground almonds and is extremely low in carbs, with only 3 grams of total carbs and 1 gram of net carbs per 2-tablespoon (14-gram) serving. It is a gluten-free option, rich in fiber, and an abundant source of vitamins and minerals, including vitamin E, iron, riboflavin, magnesium, potassium, and calcium.

Almond flour can be used as a breading for fried, air-fried, or baked foods, and it is a common ingredient in many low-carb recipes. It can be seasoned to suit any dish, whether sweetened with cinnamon and a keto sugar substitute or made savoury with Italian seasoning and parmesan cheese.

Almond flour can be used as a 1-to-1 substitute for wheat flour in baking, but baked goods made with almond flour tend to be a little spongy. It is usually found in the baking section of grocery stores.

A quarter-cup of almond flour contains around 180 total calories, including 15 grams of fat, 3 grams of net carbs, 2 grams of fibre, and 7 grams of protein.

How to use almond flour as a breadcrumb substitute

Almond flour can be used as a breadcrumb substitute in recipes that call for breadcrumbs, such as meatloaf, meatballs, crab cakes, and casseroles. It can also be used as a crunchy coating for chicken, fish, or vegetables before frying or baking.

To use almond flour as a breadcrumb substitute, simply dip the food item into whisked egg, cover it with the almond flour, and then fry or bake.

Storing almond flour

Almond flour can be stored in an airtight container in the fridge for up to a month or in the freezer for up to 6 months.

Coconut flour: a high-fibre, healthy-fat choice

Coconut flour is a fantastic option for those seeking a low-carb substitute for panko breadcrumbs. It is a highly nutritious option, boasting an array of health benefits.

Coconut flour is simply ground-up coconut in its simplest form. It is an excellent source of healthy fats, protein, and fibre, and it has a low glycemic index. This means that it can help maintain stable energy levels and support cardiovascular health, healthy cholesterol levels, and digestive health.

With two tablespoons of organic coconut flour containing 124 calories, 4.2 grams of fat, 6.1 grams of net carbs, and almost 5 grams of protein, it is a great option for those on a keto diet.

Coconut flour can be used in a similar way to panko breadcrumbs, providing a crispy, crunchy texture to fried foods. It can also be used as a binding agent, making it a versatile ingredient in the kitchen.

In addition to its nutritional benefits, coconut flour is also a convenient option. It can be easily found in the baking section of most grocery stores and stored in an airtight container for up to a month.

So, if you're looking for a healthy, low-carb, and versatile substitute for panko breadcrumbs, coconut flour is an excellent choice. It will add a delicious crispiness to your keto-friendly dishes!

Parmesan cheese: a thin, crispy coating with 1.5g net carbs

If you're looking for a keto-friendly alternative to panko breadcrumbs, Parmesan cheese is a great option. With just 1.5g of net carbs per serving, it can give your meals a thin, crispy coating without compromising your ketogenic diet.

Parmesan cheese, also known as Parmigiano-Reggiano, is a hard Italian cheese with a strong, nutty flavour. It has a crumbly, grainy texture that can vary in colour from light to dark yellow. Traditionally, it is made through a 1,000-year-old manufacturing process, which gives it its distinctive flavour and texture.

When choosing Parmesan cheese as a panko substitute, look for dry grated or shredded Parmesan. This variety has a lower moisture content and will give you the best crispy texture. According to nutrition data, a 1-tablespoon serving of dry grated Parmesan cheese contains approximately 0.9g of net carbs, 1.7g of fat, 1.8g of protein, and 26 calories.

To use Parmesan cheese as a coating for your favourite keto-friendly foods, simply shred or grate the cheese and sprinkle it over your chosen ingredients. You can also mix Parmesan cheese with other low-carb ingredients, such as almond flour, to create a more substantial coating.

Keep in mind that Parmesan cheese is highly versatile, and the amount of cheese used, as well as the maturation period of the cheese, can affect the flavour and texture of your final dish. Experiment with different maturation periods to find the one that best suits your taste preferences and the specific dish you are preparing.

In conclusion, Parmesan cheese is an excellent low-carb alternative to panko breadcrumbs, providing a thin, crispy coating with only 1.5g of net carbs per serving. It is a versatile and nutritious option that can enhance the flavour and texture of your keto-friendly meals.

Psyllium husk: a unique binder that turns purple when heated

When it comes to keto-friendly substitutes for panko, there are several options available. Panko is a type of breadcrumb that is commonly used in Japanese cuisine, known for its light and crispy texture. Here are some alternatives that can be used instead of panko for a keto diet:

Pork Rinds

Pork rinds, also known as pork crackles or crackle chips, are a popular choice for a keto-friendly breading option. They provide a similar texture to breadcrumbs and can be easily crushed to create a coating for fried foods. Pork rinds are typically found in the snacking or potato chip aisle of grocery stores.

Almond Flour

Almond flour is another low-carb alternative that can be used in place of panko. It is made from ground almonds and offers various health benefits, including being gluten-free and rich in fiber. However, almond flour may need to be combined with other ingredients, such as parmesan cheese, to create a more effective binding agent.

Coconut Flour

Coconut flour is also a suitable option for a keto-friendly breadcrumb substitute. It is high in fiber, healthy fats, and protein, making it a nutritious choice. Coconut flour provides a similar low-carb option to almond flour and can be used for breading and coating foods.

Psyllium Husk

Now, let's talk about psyllium husk, a unique binder with an interesting colour-changing property. Psyllium husk is derived from the outer covering of the seeds of the Plantago Ovata plant, primarily grown in India. It has been used in baking for centuries and is known for its health benefits, particularly in improving digestion and reducing cholesterol.

One of the most intriguing qualities of psyllium husk is its tendency to turn purple when heated. This colour change is due to the slightly purple hue of the seeds, which becomes more apparent during the baking process. While this doesn't affect the flavour or texture of the psyllium husk, it can be unexpected and may not be aesthetically pleasing in certain dishes.

To prevent psyllium husk from turning purple, you can use ingredients like lactic acid, lemon juice, or citric acid. These ingredients contain acids that help neutralise the purple colour. Lactic acid, in particular, is recommended as it has a milder flavour that complements the taste of sourdough. By adding a small amount of lactic acid to your recipe, you can effectively prevent the purple hue from developing.

In summary, psyllium husk is a versatile and healthy ingredient that can be used as a binder in various dishes. Its unique colour-changing property can be controlled by using acidic ingredients, ensuring that your keto creations maintain their desired appearance.

Frequently asked questions