Keto Breadcrumbs: Thickening Foods Without The Carbs?

Breadcrumbs are a versatile ingredient used to add texture and flavour to a variety of dishes, from casseroles to fried foods. However, traditional breadcrumbs are not keto-friendly due to their high carb content. Luckily, there are several keto-friendly alternatives that can be used to thicken foods without compromising the keto diet. These alternatives include pork rinds, almond flour or meal, coconut flour, and panko breadcrumbs. Each of these options offers a unique taste and texture, making it easy to incorporate them into your keto diet.

Keto breadcrumbs vs. traditional breadcrumbs

Breadcrumbs are a versatile ingredient, used in everything from casseroles to fried foods, pasta toppings, and pastries. However, they are loaded with carbs, which can be an issue for those on a keto diet. Luckily, there are several keto-friendly alternatives to traditional breadcrumbs that can be used to add crunch and texture to your favourite dishes.

Traditional Breadcrumbs

Traditional breadcrumbs are made from stale, baked, or toasted bread and can be used to add an extra crisp topping to meals. They are usually made from grain-based bread, but even gluten-free options include grains like rice or quinoa. A cup of grain-based breadcrumbs contains 78 grams of carbs, 14 grams of protein, and 6 grams of fat, making them unsuitable for a keto diet.

Keto Breadcrumbs

There are several alternatives to traditional breadcrumbs that are keto-friendly and can be used in a similar way:

• Pork rinds – These are a popular choice as they have zero carbs and can be crushed to mimic the texture of breadcrumbs. They are also a good source of protein. Pork rinds are usually found in the snacking or potato chip aisle and can be crushed using a food processor or blender, or by placing them in a plastic bag and crushing them with a rolling pin.
• Almond meal/flour – This is made from ground almonds and is a good source of vitamins and minerals, as well as being gluten-free and rich in fibre. It can be used as a low-carb flour substitute and has a similar texture to breadcrumbs.
• Coconut flour – This is another good low-carb flour substitute that is high in fibre, healthy fats, and protein, and has a low glycemic index.
• Panko breadcrumbs – While traditional panko breadcrumbs are not keto-friendly, you can make a keto-friendly version using pork rinds. Panko is lighter and crispier than regular breadcrumbs and absorbs less grease and oil when fried.
• Other alternatives – Other options include ground nuts, grated parmesan cheese, psyllium husk, and golden flaxseed meal.

Using Keto Breadcrumbs

Keto breadcrumbs can be used in a similar way to traditional breadcrumbs, as a binder in recipes like meatloaf or as a crispy coating for fried foods. They can also be used to thicken stews and broths.

How to make keto breadcrumbs

Keto breadcrumbs are a fantastic low-carb alternative to traditional breadcrumbs. They are perfect for coating your favourite protein, vegetables, or as a binder in recipes. Here is a simple recipe for making your own keto breadcrumbs at home.

Ingredients:

• Pork rinds (also known as pork crackles or pork crackle chips)
• Italian seasoning (optional)
• Garlic powder
• Onion powder
• Salt and pepper to taste

Method:

There are two methods for making keto breadcrumbs, depending on whether you want a traditional or panko-style crumb.

Traditional Keto Breadcrumbs:

• Place the pork rinds in a food processor or blender and pulse until they become fine crumbs.
• Add the spices and mix well.
• Store in an airtight container at room temperature for up to 3 months.

Panko-Style Keto Breadcrumbs:

• Place the pork rinds in a sealable plastic bag and seal.
• Using a rolling pin, crush the pork rinds until they become fine crumbs.
• Add the spices and mix well.
• Store in an airtight container at room temperature for up to 3 months.

Tips:

• You can adjust the amount of spices to your taste preferences.
• If you don't eat pork, you can use almond flour or crush up a stale loaf of keto bread as an alternative to pork rinds.
• You can also add grated parmesan cheese to the mixture for extra flavour.

Storing and freezing keto breadcrumbs

To freeze keto breadcrumbs, place them in a carefully sealed ziplock bag and store them in the freezer for up to 6 months. Before using, make sure the breadcrumbs are completely thawed.

Some people also store their breadcrumbs in the fridge, which can extend their shelf life to up to a year.

It is worth noting that the type of breadcrumbs and ingredients used can affect their shelf life. For example, breadcrumbs made from almond flour or almond meal may not last as long as those made from pork rinds due to the higher fat content of almonds.

Additionally, if you are storing seasoned breadcrumbs, the type of seasonings used can also impact their freshness. For instance, breadcrumbs with Italian seasoning or smoked paprika may have a shorter shelf life than those with simpler seasonings like salt and pepper.

Therefore, it is always a good idea to label your stored breadcrumbs with the date they were made and the ingredients used, so you can keep track of their freshness.

Keto-friendly foods to use with keto breadcrumbs

Keto breadcrumbs can be used in a variety of dishes, from casseroles to fried foods, and are a great substitute for traditional breadcrumbs, which are loaded with carbs. Here are some keto-friendly foods that you can use with keto breadcrumbs to create delicious and healthy meals:

Pork rinds

Pork rinds, also known as fried pig skin, are a popular choice for keto breadcrumbs. They are easily available in local grocery stores or on Amazon. To use them as breadcrumbs, crush them into fine crumbs using a food processor or by placing them in a plastic bag and rolling them with a rolling pin. Pork rinds have zero carbs, making them an excellent choice for those following a keto diet.

Almond meal/flour

Almond meal or almond flour is another great option for keto breadcrumbs. It is made from ground almonds and offers various health benefits, including being gluten-free, rich in fibre, and a good source of vitamins and minerals. You can season almond meal breadcrumbs to suit your taste preferences, whether sweet or savoury.

Coconut flour

Coconut flour is a fantastic low-carb option for keto breadcrumbs. It is made from ground coconuts and provides the same health benefits as coconuts, including high fibre, healthy fats, and protein content. Coconut flour also aids in maintaining cardiovascular health and healthy cholesterol levels.

Panko breadcrumbs

Panko breadcrumbs are a common type of breadcrumb used in Japanese cuisine. They are lighter and crispier than traditional breadcrumbs and can be purchased pre-made. While not entirely keto-friendly, they can be used in moderation as part of a keto diet.

Other options

There are several other keto-friendly alternatives to traditional breadcrumbs:

• Most nuts, such as almonds, pecans, and hazelnuts, can be ground into a meal or flour and used as breadcrumbs.
• Golden flaxseed meal can be used as a binder in recipes like meatballs or meatloaf.
• Grated parmesan cheese creates a thin, crispy coating when fried or air-fried.
• Psyllium husk can be used as a breading, but it may turn purple when heated.
• Keto bread can be made into breadcrumbs by grinding it in a food processor and baking the crumbs in the oven.

Keto breadcrumbs: FAQs

Breadcrumbs are used to add a crunchy texture to dishes like casseroles, fried foods, pasta toppings, pastries, and more. They can be used for sweet or savoury dishes, and are often used for breading and crumbing meat, fish, and vegetables. They can also be used to thicken stews and broths.

Regular breadcrumbs are not keto-friendly. They are made from grain-based bread and are high in carbs. A cup of grain-based breadcrumbs contains 78 grams of carbs.

There are several options for keto-friendly breadcrumbs:

• Pork rinds: These are made from fried pig skin and have zero carbs. They can be bought in the potato chip aisle and crushed at home using a food processor or a rolling pin.
• Almond meal/flour: This is made from ground almonds and is a good source of vitamins and minerals. It is gluten-free, rich in fibre, and can be seasoned to suit any dish.
• Coconut flour: This is made from ground coconut and is high in fibre, healthy fats, and protein. It also has a low glycemic index.
• Panko breadcrumbs: These are lighter and crispier than regular breadcrumbs and can be bought pre-made. They absorb less grease and oil, resulting in a lighter dish. However, they are not as keto-friendly as other options, with 14 grams of net carbs per quarter-cup.

Yes, you can make your own keto breadcrumbs using pork rinds, almond flour, or coconut flour. You can also make your own keto bread and grind it into breadcrumbs.

Keto breadcrumbs can be stored in an airtight container at room temperature for up to 3-6 months. They can also be stored in the freezer for up to 6 months but must be thawed completely before use.

Frequently asked questions