One of the greatest difficulties of the ketogenic diet is eating right and finding the best substitutes for foods that aren’t ketogenic-friendly, such as flour. Keto diet requires low carb food and flour is staple to many people to get started basic cooking. What kind of flour has the lowest carbs? Remember that carbs must be kept very low to remain in ketosis.
Coconut flour is, in my opinion, the healthiest low-carb flour alternative and, if you are looking for a nut-free keto-friendly flour, then sunflower seed flour and pumpkin seed flour are your best options.
Almond, walnut or other nut meal or flour is one of the best grain-free alternatives to regular flour. It’s a low-carb flour staple for everyone following a ketogenic diet (and we use it quite a lot in our recipes). Opt for almond flour(fine variety than almond meal) for some recipes like bread)
A 1/4 cup of almond flour contains 12 grams of fat, 5 grams of protein, and just 2 grams of net carbs, making it one of the best keto flour alternatives. Due to its high-fat content, and lack of gluten, you may need additional eggs or baking powder to give your baked goods more structure.
Flax meal also provides four grams of protein and eight and a half grams of fat per serving as well, making it the perfect low carb or ketogenic flour to use. The benefits of flax meal don’t stop at the macronutrients. Flax meal is abundant in healthy fats, specifically omega-3’s. I prefer to buy golden flax meal for baking.
Below is my favorite recipe for making homemade healthier flour mix that is keto friendly as well.
- 2 cups Almond Meal
- 1/2 cup Golden Flax Meal
- 1/8 cup Coconut Flour
- 1 tsp Baking Powder
Mix above all ingredients really well. If needed sieve through to break the lumps of baking powder.
Store in a air tight glass jar and finish within a month or refrigerate for longer.
Once the flour mix is ready, You can use flour mix only or combine with other flours to prepare recipes.
Powdered egg whites are a great source of protein, low in protein, cholesterol, and carbohydrates. Egg white powder is exactly what it sounds like: dried powdered egg whites that can be used anywhere normal egg whites would be. And not only that, it can be used as keto flour.
Other Low-Carb Flour Alternatives
If you would rather use other flour alternatives, here is a list of some lesser used options:
Organic Soy Flour: Soy flour is derived from ground soybeans. It is somewhat similar to coconut flour in that it is quite dry and easily absorbs ingredients. It also has more protein than the keto flours we mentioned above and is an excellent source of dietary fiber. By buying organic soy flour, you can avoid GMO soybeans and the pesticides that are commonly used on them.
Other Bean Flours. There are many different types of bean flour that you can try. Flours made from chickpeas, garbanzo beans, or fava beans make great low-carb options.
Organic Sesame Flour. Sesame seed flour is a great alternative to all-purpose flour. It tastes great in both sweet and savory recipes and is especially good for making keto bread. By using sesame flour with psyllium powder, you can make your favorite baked goods more light and fluffy. Keep in mind, however, that this flour is similar to coconut flour in that it has high absorption properties.
Sunflower seed meal and pumpkin seed meal are ideal options for those who are allergic to any of the nut flours we mentioned above. These seed flours are high in vitamins and minerals such as vitamin E, copper, thiamine, selenium, and phosphorus, and relatively low in net carbs (less than five net carbs in every 1-ounce serving), making them a healthy keto-friendly option.
Protein powder is a useful tool in baking because it has a similar binding effect as gluten, which is an essential property that is missing from low-carb flours. For this reason, protein powder is able to add the consistency that you are looking for in your cakes and bread.
Grab a pound, and it’ll last you six months or more. Stick with egg white protein powder if you have any dairy allergies.
Using the right flour is the key to becoming a successful keto baker and chef, but there are a couple of other ingredients that are equally important as well. These ingredients are not technically flours, but they are an essential component of many keto recipes because they provide the properties that keto-friendly flours are missing.
Psyllium Husk Powder known as Isabgol in India
Psyllium husk is typically used medicinally as a colon cleanser, but in the kitchen, it is a thickener that helps the recipes bind together. This helps give the finished product a great crumb-like texture.
For this reason, psyllium husk powder is an essential ingredient for making low-carb bread, cakes, and pies. In fact, this is the one ingredient that makes low-carb bread almost indistinguishable from regular wheat bread because of its whole-wheat texture and flavor (without the net carbs).
Mainly used as a thickener, this carb-free substance will last you months and months. You can use it to thicken stews, make ice cream, and provide the right consistency to your low-carb baked goods.
Recommended Xanthan Gum Product:
Bob’s Red Mill Gluten Free Xanthan Gum
Delicious Recipes That Use Xanthan Gum:
Lemon Cupcakes with Raspberry Frosting
Although xanthan gum doesn’t bring any extra flavor to these mouth-watering cupcakes, it adds an extra cakeyness to the texture that takes the cake to the next level.