When it comes to keto baking we have to take a completely different approach than with traditional baking. Not only do we need to know what ingredients are keto friendly, but we also need to know how to cook with them. Unfortunately, it’s a bit more complicated than simply swapping out wheat flour for almond flour.
For example, almond flour is much denser and does not rise in the same way that wheat flour does. So creating a nice fluffy bread or chewy cookie requires a different approach. Thankfully, however, I have learned a few tips and tricks along the way that can help you create some amazing keto baked goods. But for starters, we’ll take a look at what ingredients we can use in keto baking.
Best Flours To Use For Keto Baking
By far the most common low-carb flour used in keto baking is almond flour. Because it is made from almonds, this flour is high in fiber and relatively low in net carbs. And, lucky for us, almond flour is fairly easy to find at most grocery stores and with online retailers.
It should also be mentioned that almost all keto baking recipes you will find online call for the use of almond flour. Because of this, almond flour is my #1 recommended keto baking flour.
Almond flour is typically replaced cup-for-cup when substituted for regular wheat flour. This keto friendly flour has a sweet and nutty flavor that is perfect for keto cakes and cookies. Take note, however, that almond flour burns much more easily than does wheat flour, so you will want to bake your keto recipes at a lower temperature and be sure to cover them with aluminum foil.
Additionally, almond flour is much denser than regular flour. So when I am looking to make soft and chewy keto desserts like my chewy chocolate chip cookies, I will often add in a bit of cream cheese to the dough. This will help to not only keep the cookies soft, but it also helps prevent them from browning as much. A few tips that could help when baking with almond flour include:
- Cooking recipes roughly 25 degrees Fahrenheit lower than you would other recipes
- Covering with aluminum foil
- Adding cream cheese for softness and flavor for cookies and other select recipes
- Using a little extra baking powder or soda
- Using slightly less oil due to the fat content of the almonds
- Storing in the refrigerator or freezer
Almond Flour Macros Per 1/4 Cup
11 grams of fat
6 grams of protein
6 grams of Carbs
3 grams fiber
3 net carbs
Coconut Flour
Coconut flour is probably the second most common flour used in keto baking. Like almond flour, coconut flour is available at most grocery stores and used in many keto recipes. It is made from the meat of a dried coconut and has a light, soft texture.
Though I do not use coconut flour very often in my recipes, there are some unique benefits of baking with this keto friendly flour. One benefit, for example, is that coconut flour is very nutritionally dense. This keto friendly flour is high in fiber and contains important fatty acids and minerals. For instance, just one 25 gram serving of coconut flour contains 10 grams of fiber and over 12% DV of iron! Most notably, however, coconut flour is high in lauric acid and manganese.
However, unlike almond flour, you should not measure coconut flour cup-for-cup with regular flour. Generally speaking, you should substitute roughly 1/4 cup or 4-6 Tbsp coconut flour for one cup of wheat flour. Coconut flour absorbs a lot of moisture so recipes may require extra liquids and oils. Because of this, baking with coconut oil can become a bit tricky.
- Recipes should contain a binding agent such as eggs, otherwise, ingredients will not hold together
- Sift coconut flour before use to avoid clumping
- Use plenty of liquids and oils to prevent dryness
- Allow time for the liquids and coconut flour to soak together before baking
- Cook at lower temperatures and cover with aluminum foil when baking
- Store in a cool dark place
Coconut Flour Macros Per 1/4 Cup
4 grams of fat
4 grams of protein
16 total carbs
6 net carbs
Pecan Flour
Though it can be a bit harder to find at the local grocery store, pecan flour is my favorite keto friendly flour! I use either almond flour or almond bits in almost all of my keto dessert recipes. You can purchase pecan flour on Amazon or make it at home straight from the pecans.
To make pecan flour, simply grind de-shelled pecans in a blender or food processor until you get a nice flour texture. Just be sure not to overdo this or you will end up with nut butter instead.
The reason I love baking with pecan flour is that it contains fewer net carbs and much more fat than almond flour does. In fact, pecan flour contains only 1 net carb and 21 grams of fat per 1/4 cup. Almond flour, on the other hand, contains roughly 3 net carbs and only 11 grams of fat per 1/4 cup. Because of this, I have been able to create keto baked goods that contain fewer net carbs than other keto recipes you will find online.
- Cooking recipes roughly 25 degrees Fahrenheit lower than you would other recipes
- Covering with aluminum foil
- Adding cream cheese for softness and flavor for cookies and other select recipes
- Using a little extra baking powder or soda
- Using slightly less oil due to the fat content of the pecans
- Storing in the refrigerator or freezer
3 grams of protein
4 grams of carbs
3 grams of fiber
Hazelnut Flour
Another not so common yet amazing low-carb baking flour is hazelnut flour. Though I haven’t experimented with this keto friendly flour as much as I would like, it has proven to be a great keto baking flour. Made from pure ground hazelnuts, this flour has a great nutty flavor and measures like wheat flour. Because of its rich nuttiness, hazelnut flour is perfect for pie crusts, cookies, muffins, and scones.
In addition, hazelnut flour is high in fiber and is very nutritious. It is high in folate, manganese, and omega 3 fatty acids, just to name a few! Hazelnut flour also holds moisture better than many other keto friendly flours do.
The only drawback to this flour is that it has not quite caught on in the world of keto so you won’t find it in too many recipes. In addition, since this flour is hard to find in stores you will likely have to buy it online or make it yourself.
You can make hazelnut flour the same way you would any other nut flour, simply grind the deshelled nuts in a blender or food processor until it has a great flour texture. Technically, if you leave the skin it would be considered hazelnut meal but it will work just the same.
- Cooking recipes roughly 25 degrees Fahrenheit lower than you would other recipes
- Covering with aluminum foil
- Adding cream cheese for softness and flavor for cookies and other select recipes
- Using a little extra baking powder or soda
- Using slightly less oil due to the fat content of the hazelnuts
- Storing in the refrigerator or freezer
Hazelnut Macros Per 1/4 Cup
17 grams of fat
5 grams of carbs
2 net carbs
Other Nut Flours And Nut Flour Blends
You can experiment with making all kinds of nut flours and using them for keto baking. Keep in mind, however, that some nuts contain a relatively high-carb content for the ketogenic diet. For example, 1 0z of cashews contain 9 grams of carbs and less than 1 gram of fiber. Pecans, on the other hand, contain only 4 grams of carbs and 3 grams of fiber per 1 oz serving.
That said, try using lower carb nuts when making your own nut flours. As for me, most of my recipes are a blend of different flours, usually an almond and pecan flour mix. There are also pre-mixed nut flours you can find in grocery stores and online.
The most common brand is Pamela’s Gluten-Free Nut Flour Blend. It is made with a blend of almond flour, coconut flour, pecan flour, and walnut flour. It’s a great product and is relatively well priced compared to other keto friendly baking flours.
Pamela’s Nut Flour Macros Per 1/4 Cup
13 grams of fat
4 grams of fiber
5 net carbs
What About Nut-Free Flours For Keto Baking
You can also make low-carb baking flours from ground seeds. Common examples would include sunflower seeds, pumpkin seeds, and flaxseeds. Of course, if you have a nut allergy please consult with your doctor first since not everyone with a nut allergy can safely eat seeds.
That said, if you are looking for a nut-free option for keto baking, seed flours are an excellent choice. Like nut flours, seed flours are often highly nutritious. As far as low-carb baking goes, sunflower seed and ground pumpkin take the cake! These two are not only packed with vitamins and minerals but they also measure similar to almond flour.
Thankfully there are plenty of recipes online using almond flour that can simply be replaced by sunflower seed or pumpkin meal. Though you probably won’t find these are your local grocery store, they are available online and pretty simple to make. To make one of these flours simply grind them through a food processor or blender until you get a flour consistency. Like nut flours, however, if you overdo this process you will end up with a seed butter instead.
Sunflower Seed Macros Per 1/4 Cup
9 grams of protein
7 grams of carbs
Other notable keto friendly baking flours include psyllium husk powder and ground flax seed. These two can make great additions to your low-carb baked goods. However, I would not recommend them as a base flour for most recipes. Pysllium husk powder is a great option if you are looking for a good keto friendly binding agent.
Best Sweeteners For Sugar-Free Baking
When it comes to baking, there are a few different types of sugars used. These include granular sugar, brown sugar, and coarse powdered sugar. In addition, many recipes will call for liquid sweeteners such as maple syrup. Thankfully, there is a keto friendly replacement for all of these sugary ingredients.
My Favorite Keto Friendly Granular Sugar Replacements
Swerve Granular Sweetener is probably the most widely used keto friendly sweetener used in baking. Swerve is made from a mixture of erythritol and oligosaccharides. Erythritol is considered by the FDA to be a 4-carbon sugar that does not affect blood glucose levels. Because of this, erythritol should be subtracted from total carbs the same way fiber is when calculating net carbs.
In addition, the oligosaccharides are non-digestible carbohydrates that are made from certain fruits and vegetables. These pre-biotic fibers are not only keto friendly but can even help stimulate certain beneficial bacteria in your gut.
One of the reasons I believe Swerve has gotten so popular is that it measures cup-for-cup with table sugar. This makes it very easy to experiment with different keto recipes. In addition, you will find Swerve Granular Sweetener at many national and local grocery stores as well as with online retailers. Because of this, there is no shortage of keto dessert recipes online using Swerve Granular Sweetener.
Unlike many other low-carb sweeteners, Swerve doesn’t have the bitter aftertaste. However, when used in some recipes you may experience what is called the cooling effect. This is where there is a noticeable mint taste due to the erythritol. This is especially true in recipes that don’t call for much liquid. Since erythritol is sugar alcohol it is literally cooling down when it makes contact with the liquids in your mouth.
You can typically reduce the cooling effect by cooking with more liquids or simply using less erythritol. Basically, this cooling effect is only present in Swerve when it hasn’t already been dissolved in water. So though it is not a perfect replacement for table sugar, it is by far my favorite.
That said, there are plenty of great keto baked goods that taste great with Swerve Granular. Here are just a few tips to keep in mind when baking with Swerve Sweetener:
- Though it measures like table sugar I like to use a bit less to minimize the cooling effect
- Try using it in recipes that contain liquids
- Though typically easier on the stomach than other sugar alcohols try it in small amounts first to make sure it does not upset your stomach
0 grams of fat
0 grams of protein
5 grams erythritol
0 net carbs
Lakanato Monk Fruit Sweetener
Lakanato Monk Fruit Sweetener is made with a mixture of monk fruit extract and erythritol. Like Swerve it is recommended to be measured cup-for-cup with sugar. And similar to my preference with Swerve, I typically choose to use a bit less in most of my keto desserts than I would with regular sugar. Lakanato contains erythritol, so you can expect a similar cooling effect if it is not dissolved in a liquid.
Though it is not as common to find Lakanato in many recipes online right now, that certainly seems to be changing. That is because Lakanato Monk Fruit Sweetener is an amazing choice for keto baking. The company seems to be growing fast and is popping up on the shelves of grocery stores more and more.
Lakanato Monk Fruit Sweetener Macros Per Tsp
o grams of fat
4 grams sugar alcohol
Best Brown Sugar Substitute For Low-Carb Baking
You cannot truly do low-carb baking without the perfect brown sugar substitute. After all, there are so many amazing desserts and baked goods that call for brown sugar. Thankfully, in recent years many great companies have created great keto friendly products to replace our beloved brown sugar!
My favorite brown sugar substitutes for keto friendly baking are Swerve Brown, Lakanato Golded, and Sukrin Gold. Each of these amazing products is keto friendly and has very little to no impact on blood glucose.
Swerve Brown
This brown sugar substitute looks and feels just like brown sugar. Thankfully, it also measures cup-for-cup with brown sugar, making it easy to experiment with. That said, I personally use a little bit less sweetener in my keto dessert recipes to minimize the cooling effect.
4 grams erythritol
Lakanto Monk Fruit Sweetener Golden
Lakanato Golden is another great brown sugar substitute for low-carb baking. It also measures cup-for-cup with brown sugar in recipes. Like the regular Lakanato, this golded version also contains erythritol. That said you may experience the cooling effect from this sweetener as well. Try using less than recommended if this bothers you.
Lakanato Golded Macros Per Tsp
Sukrin Gold
Sukrin gold is yet another great keto brown sugar substitute. It was founded by Norwegian nutritionists back in 2007 and is known as the original gold sweetener. Sukrin Gold is made from a mixture of erythritol, stevia, malt extract, and tagatose.
Sukrin Gold also measures cup-for-cup with brown sugar, making it easy to experiment with. However, just like Swerve and Lakanato, you can expect a cooling effect from this product as well.
Best Powdered Sugar Substitutes For Keto Baking
Another staple when it comes to sugar-free baking is a great substitute for confectioners’ sugar. Confectioners’ sugar is light, fluffy, and dissolves easily in water. It is often used for making icings, frostings, or for dusting the tops of desserts.
My favorite three brands for a keto powdered sugar replacement are Swerve, Lakanato, and Sukrin. These companies are simply leading the way when it comes to making sugar substitutes for low-carb baking.
Swerve Confectioners
Swerve Confectioners has the look, feel and taste of regular powdered sugar. Like the granular and brown, Swerve confectioners measures cup-for-cup with real confectioners’ sugar. In addition, it is widely available and used in many keto recipes you will find online.
I use Swerve Confectioners in all of my frosting recipes as well as many of my keto ice cream recipes. For an example, you can check out my keto peanut butter chocolate ice cream or my keto coconut chocolate cake!
Lakanato Powdered Monk Fruit Sweetener
Lakanato powdered sugar monk fruit sweetener is another amazing powdered sugar substitute. Like Swerve Confectioners Lakanato tastes and feels like powdered sugar. Lakanato measures 2:1 with regular sugar. However, I personally would prefer to use a bit less.
Sukrin Icing Zero Calorie Sweetener
Surkrin makes for a great keto friendly powdered sugar substitute as well. It is made from a combination of erythritol and stevia. Sukrin Icing is perfect for icings, frostings, and no-bake dessert recipes. It measures cup-for-cup with regular powdered sugar and it tastes fantastic.
Sukrin Icing Zero Calories Sweetener Macros Per Tsp
3 grams sugar alcohol
Keto Friendly Sweeteners Syrups For Baking
Many baking recipes will often call for either syrup or honey in their recipes. Unfortunately, I don’t think the bees have found a keto friendly solution to this problem. However, there are a few companies that make a low-carb sugar-free syrup. My top two favorite low-carb sugars for keto baking are Lakanato Maple Flavored Sugar-Free Syrup and Choc Zero Honest Syprup.
Lakanato Maple Flavored Syrup Macros Per 2 Tbsp
5 grams of sugar alcohol
Choc Zero Macros Per Tbsp
15 grams of carbs
14 grams of fiber
Low-Carb Chocolate And Chocolate Chips
When it comes to baking chocolate or chocolate chips, Lily’s is the only company I use. Lily’s makes amazing products for low-carb baking. The two most specifically used for baking are the Lily’s Dark Chocolate Baking Bar and the Lily’s Chocolate Chips.
The baking bar is perfect for making brownies, chocolate ganache, and even low-carb chocolate covered strawberries! In addition, I use Lily’s Chocolate Chips in a ton of my recipes, like my chewy keto chocolate chip cookies and my low-carb chocolate chip cheesecake!
5 grams of fat
1 gram of protein
3 grams of erythritol
In conclusion
Low-carb baking is a learning process. Simply put, we have been baking with traditional flours for thousands of years, so we have gotten it down to a sweet science. Keto baking, on the other hand, is a relatively new concept and we still have a lot to learn. Thankfully, however, I think we are starting to make some great progress.
Anyway, I hope that this keto baking guide can be a good start to help you on your journey of making delicious keto baked goods. I know from first-hand experience that creating the perfect keto treat requires a lot of trial and error. That said, let’s get baking!
In this post, find out what kind of keto flour is best for various recipes, the health benefits of each, and the best keto flour brands to buy.
When it comes to flour alternatives, low-carb options are growing.
From common types to completely uncommon, here are 9 keto flour types that you can find on the market today.
All of them are gluten-free too.
Keep in mind, that some are definitely more affordable than others.
And some work easily into your typical bread recipes and baked items, while others are best mixed into keto flour blends. Still, others are the best for frying.
Here are the main types of keto flours available today:
- Coconut flour
- Almond flour
- Pork panko
- Psyllium husk
- Ground flaxseed
- Chia seed
- Sunflower seed meal (good for nut allergy)
- Vital wheat gluten
- Oat fiber and oat bran
- Lupin flour from lupin beans
Each of these flour varieties is going to have some unique nutritional content and characteristics when using them in recipes.
Related post: Best Keto Brownie Mix + Surprising Health Benefits (thehealthyrd.com)
Keto Flour Carb Comparisons
If you are looking at keto flour versus all-purpose flour, keto ones are much healthier than all-purpose wheat flour.
Most vitamins and minerals are much higher in keto flour than in wheat flour too.
These keto options are all low carb flours if you look at the net carb amounts. Net carbs are simply the total carb minus the fiber content.
Here is the breakdown of nutrients for a typical 2 tablespoon serving for each of the types of flour in comparison to all-purpose flour and whole wheat flour.
FlourCaloriesProteinFatTotal carbNet CarbFiber
All-purpose wheat flour59<1<11212<1
Whole wheat flour5411119.51.5
All of the keto flours have much fewer carb amounts than regular wheat flour and whole wheat flour.
The low-carb flour substitutes all have a lot more gut-friendly fibers than wheat flour too.
Best Keto Flour Overall
When it comes to keto flour substitutes, coconut flour is one of my go-to flours because it is nutritious, high in fiber, and tasty.
And a little bit goes a long way.
When you use coconut flour, you will need less overall flour. This means that your coconut flour baked goods will have less carbs. For example, if you make pancakes, you use about a fourth of the total flour than you would if you used all-purpose flour or almond flour.
Coconut flour is more ketogenic than others. This is because the caprylic acid in it helps the body make ketones. For this reason, I consider it the best flour for keto diets.
These fats are also a healthy fuel source for intestinal cells and the brain.
Coconut flour is also by far the cheapest keto flour.
Recipes to try with coconut flour
Coconut also happens to be a sustainable crop, so lands aren’t deforested when growing coconut.
Best Keto Flour for Cakes and Cookies
Best Keto Flour for Cakes and Cookies Almond Flour
If you are looking for the best flour for keto, almond flour is a great choice. Almond flour carbs and coconut flour carbs are about identical at only 2 grams net carb per 2 tablespoon serving.
So the difference between almond flour and coconut flour is going to be taste and baking characteristics.
Almond flour provides a softer texture, so it’s great for cakes, quick bread, and cookies.
Unlike coconut flour, you will need more almond flour than all-purpose flour in recipes. For example, if your recipe calls for 1 cup of all-purpose flour, you may need 1.5 cups of almond flour in the recipe.
You also will want to cook almond flour at a lower temperature, about 25 degrees Fahrenheit cooler, than regular flour because it can easily burn. This is why I prefer coconut flour in a recipe like a pancake instead of almond flour.
Also, this flour needs to be refrigerated after opening.
You will also need an extra egg or extra baking powder to get a fluffy product.
Almond flour or almond meal is a great low-carb flour for a keto diet that is a good substitute for wheat flour. It is also nutritious and fits into Paleo and ketogenic meal plans quite easily. It also is a good flour to use if you are going gluten-free.
It is also one of the best keto flours for frying too.
Keto baking recipes to try with almond flour
Pork Panko is simply chopped-up pork rinds. They work great for breading on meat and fish for frying. You can substitute pork panko for regular panko in any recipe, essentially.
If you want a super crispy result, pork panko is the best way to go.
The only drawback is that they are fairly salty, so use caution if you are on a low sodium diet.
Recipes with pork panko
Flaxseed flour is one of the most ideal keto flour out there because it has a ratio of fat to carb of 9:0 for net carbs.
Fats, by the way, help the body to get into a state of ketosis, which is the whole goal of a ketogenic diet.
Flax seed flour, or flax meal, is the lowest-carb flour type. However, it usually needs to be used along with other keto flour because of its texture.
You can make your own ground flaxseed in a coffee grinder or if you are wanting to make a lot of it, you can add it to a good blender, such as a Vitamix.
The flax seeds have low allergy potential so can be used in many autoimmune protocol diets.
Ranking as the best flour for keto because it is carb-free and contains plenty of fats, a flaxseed meal will help encourage ketosis.
These nutritious seeds have a high omega-3 content as alpha-linolenic acid: over 4 grams per 2 tablespoons. It also contains 0.4 mg of thiamine or about 20% of your daily recommended thiamin intake for the day.
Due to its very high fiber content, a little bit goes a very long way.
Make sure to hydrate with plenty of water when you eat flax seeds because of the fiber content: these little seeds otherwise can soak up water in your gut and cause binding problems that you don’t want.
Recipes to try with flaxseed flour
Typically, flax seed flours are being used in recipes like homemade crackers or wrap recipes like this:
Tip: ferment your flaxseeds or flaxseed flour first by soaking them in water and vinegar overnight to help improve gut tolerance of these seeds.
Good flaxseed flour brands to try
Psyllium seed is a very high fiber seed that can be incorporated into low-carb flour mixtures and keto recipes.
Using psyllium in recipes isn’t new, but hasn’t become popular until recently. In the past, psyllium has mostly been used as a fiber supplement for bowel regularity.
Psyllium flour adds some good variety and improves moisture content in recipes.
The perks of using psyllium husk are that it is a natural way to fill up without added sugar or carbs. With only 1 net carb per 2 tablespoons, this flour substitute is very keto-friendly.
Just make sure that you eat small amounts of recipes with psyllium, especially if your body isn’t used to fiber.
Make sure to also drink plenty of fluids when you start adding in more fiber foods like psyllium.
That said, psyllium flour is a great addition to just about any baked recipe. You will want to add hot water to hydrate the psyllium in these recipes as advised by the PCOS Kitchen.
Keto Flour Recipes with Psyllium
Chia seed flour, also known as chia seed powder, is an ancient food with new uses as a no-carb flour.
You can buy chia seed flour or make your own by simply blending some whole chia seeds in a coffee grinder or Vitamix blender.
This healthy seed is good to use in baked goods, smoothies, soups, and more. Chia seeds are good for people who have nut or wheat allergies too and need to avoid allergens.
Chia seed nutrition is quite high too: it contains almost 5 grams of omega-3 per serving and 178 mg calcium or 18% Daily Value.
How to use chia seed powder: use about 1-2 tablespoons in gluten-free low-carb baked goods as part of the total low-carb flour.
So for example, if your recipe calls for ½ cup all-purpose flour, you can add in 2 tablespoons chia flour and 6 tablespoons of coconut flour or almond flour for a total of ½ cup keto flour.
The best part about chia seed flour is that you can substitute the amount exactly as it calls for in a recipe. That said, it is going to definitely have a different texture than all-purpose flour, so a blend of chia seed flour with oat fiber flour may be a good mix.
I suggest using 1 part chia for every 2-3 parts of gluten-free all-purpose baking mix.
A good all-purpose gluten-free Paleo flour is King Arthur Paleo flour.
Recipes with chia seed flour to try
Sunflower seed flour is less expensive than chia flour or flaxseed flour. You can also easily make your own sunflower using hulled whole sunflower seeds. This will get you the freshest sunflower flour of all.
Using sunflower flour is especially good for people with nut allergies who can’t use almond flour or coconut flour. You can also grind hulled pumpkin seeds and use them just like you would sunflower flour.
Recipes with sunflower seeds to try
You can buy whole sunflower seeds hulled to make your own sunflower flour in most stores or from Terrasoul here.
Most Versatile Keto Flour
With only 0.5 grams carb per 2 tablespoon serving, oat fiber is a great choice for wholesome tasting baked goods. For this reason, oat fiber flour ranks as one of the best keto flour types out there. Oat fiber is very filling and satisfying to use in recipes.
If you get gluten-free oat fiber, it is also good for people with gluten intolerance too. Oat fiber is rich in a type of fiber called beta-glucan, which may benefit the immune system and reduce cancer risk.
If you want just a bit of carb, you can also try oat bran, which is super nutritious. Check out low carb oatmeal facts here.
Recipes to try with oat fiber and oat bran
Lupin flour is made from lupin beans and is used to make great lupin flour keto biscuits. If you are sensitive to legumes, you may need to pass on this flour. Otherwise, lupin flour is super low in carbs and nutritious.
Be aware that when you mix this flour, it has a strong smell, but the smell disappears as you cook it. Most people like it as well or better than coconut flour in terms of how it tastes and it has a nice texture.
Tip: lupin is related to peanuts and is a legume, so if you are sensitive to legumes like peanuts, it may be best to avoid lupin flour.
Like flaxseeds, it is best to soak this flour in water and vinegar to help reduce its anti-nutrient content.
Recipes with lupin flour to try
Xanthan gum is a thickener that helps improve the texture of many gluten-free flour recipes and is made from a fermentation process of wood pulp.
This baking tool is definitely optional when making a keto recipe or gluten-free recipe, as you can use flaxseed flour as a substitute for xanthan gum in any recipe.
Recipes with xanthan gum to try
Xanthan gum brands to try
Vital Wheat Gluten
I list this as an option, but I definitely DO NOT RECOMMEND this keto flour option for most people due to common gluten intolerances. My body knows that gluten additives will make my belly, skin, and health suffer.
Only use vital wheat gluten if you are sure you tolerate wheat. That said, I’m sure this is a tasty grain option for keto flours.
Most people reading my blog will want to avoid it too, due to autoimmune issues, and gut issues, and most people are interested in an autoimmune protocol diet.
Cricket Flour
Yes, cricket flour is a thing as a low-carb flour alternative. You didn’t just imagine it. Although not ready for prime time yet, I had to list it because it’s definitely an option for people who are on low-carb keto diets.
Some experts argue that eating insects will be part of the solution to food shortages in the future. I hope that the public will warm up to this idea too.
Rich in protein, this type of flour works surprisingly well in recipes like the ones I am including for you here. Unlike all the other types of keto flour, cricket flour is very rich in vitamin B12.
When using cricket flour, I don’t recommend substituting it 1:1 for all-purpose flour. You can mix it with chia seeds or coconut flour, for example. Don’t buy the cricket flour baking mixes because they are primarily all-purpose wheat flour with a sprinkling of cricket in them.
Cricket flour brands to try
There are definite health perks of using keto flours instead of all-purpose flour.
I’m not saying you should jump on the keto bandwagon necessarily, but there are some big benefits to ditching some of the old stand-bys in cooking.
Keto-friendly flour substitutes are usually less processed, more nutritious, and more filling than wheat flour or all-purpose flour.
Because of this, the best low-carb flour types also reduce inflammation.
For that reason, they can be used on any type of reduced-carb diet, such as a keto diet, diabetic meal plan, or for anyone wanting to reduce the risk of chronic diseases.
Simple Keto Diet Swaps That Don’t Need a Specialty Flour
Keto flour substitutes are a nice option for when you want fun bread recipes or baked goods without all the carbs.
Personally, I try to cut carbs by baking less and only using specialty flours when absolutely necessary.
Ask yourself if you really need a cookie at all.
Using a lot of any one product could increase your chances of getting a belly ache. For example, a cup of almond flour contains 90 almonds. You would never sit down and eat that many almonds, so why would you want to eat a dessert that does very often?
Ways to decrease intake of carbs naturally:
- Skip the bun at restaurants and at home
- Serve your burger on a salad
- Use cauliflower rice instead of grains
- Add zucchini zoodles or spaghetti squash instead of noodles in pasta dishes
- Serve pizza toppings over sauteed vegetables
Best Keto Flour Summary
The best low-carb flour for recipes varies on what you are trying to make, but you can find one that you like with a little experimentation. A blend of chia, coconut, and oat fiber, for example, could be a good place to start when making a muffin.
You can add variety to your diet and cut the carbs by using keto flour in many dishes. Make sure to eat small amounts, especially at first. This is because most low-carb flours have very high fiber content. Drink plenty of water when you increase the fiber content in your diet too.
And also try to cut back on eating baked goods while eating more whole foods for best health.
FAQS
Is chickpea flour keto-friendly?
No. Chickpea flour has a high total carbohydrate amount and total net carbohydrate amount.
Is oat flour keto-friendly?
No, but oat fiber is.
Is wheat flour keto-friendly?
No wheat flour is high in total and net carbs.
Is almond flour keto?
Yes. Almond flour has only 2 net grams of carbohydrates per serving.
Looking for the best flour for keto bread? Look no further! We’ve tried and tested several different flours and have found that the best one for keto bread is almond flour.
It has a low glycemic index, is high in protein and healthy fats, and has a very mild flavor.
Plus, it’s easy to make your own almond flour at home!.
Keto bread flour
Looking for the best flour for keto bread? Look no further! We’ve done the research and found the top three best flours for keto bread.
First, we’ll take a look at the top three best flours for keto bread.
These flours are all low-carb, high-fat, and perfect for baking keto bread.
First, we have coconut flour.
Coconut flour is made from ground, dried coconut meat.
It’s a highly absorbent flour that’s perfect for baking keto bread.
Plus, it has a mild coconut flavor that adds a delicious twist to your loaves.
Second, we have almond flour.
Almond flour is made from ground, dried almonds.
It’s a low-carb, high-fat flour that’s perfect for baking keto bread.
Almond flour is also a great source of protein and healthy fats.
Finally, we have flaxseed meal.
Flaxseed meal is made from ground, dried flaxseeds.
Flaxseed meal is also a great source of fiber and omega-3 fatty acids.
So, if you’re looking for the best flour for keto bread, look no further than these three options.
Almond flour is made from ground almonds and is a low-carb, high-fat flour alternative.
It is an excellent source of protein and healthy fats, which are essential for maintaining ketosis.
Almond flour is also rich in nutrients, including vitamin E, magnesium, and potassium.
It is a great flour substitute for low-carb and gluten-free baking.
Almond flour is also a good source of dietary fiber, which can help to support digestion and promote a healthy gut.
One of the best things about almond flour is its versatility.
It can be used in a variety of recipes, including bread, cookies, cakes, and muffins.
Coconut Flour is a highly absorbent flour made from dried coconut meat.
It is paleo-friendly, low-carb, and high in fiber.
It is also gluten-free, making it a good option for people who are sensitive to gluten.
Coconut flour is an excellent source of protein, healthy fats, and fiber.
It is also rich in potassium, phosphorus, and magnesium.
Coconut flour can be used to make keto bread, cakes, cookies, and other baked goods.
Because it is highly absorbent, it is important to use a recipe specifically designed for coconut flour.
When used correctly, coconut flour can be a healthy and delicious addition to a ketogenic diet.
Flaxseed meal
Flaxseed meal is a great flour alternative for keto breads and other baked goods.
Flaxseed meal is low in net carbs and is a good source of protein and fiber.
It also has a nutty flavor that can add a nice touch to your bread.
To make flaxseed meal, you simply grind up flaxseeds in a blender or food processor.
You can buy flaxseeds at most grocery stores or online.
Make sure to buy ground flaxseeds, not whole flaxseeds, for this recipe.
To make keto bread with flaxseed meal, simply replace the almond flour in this recipe with an equal amount of flaxseed meal.
You can also add some chopped walnuts or pecans to the batter for added flavor and texture.
Chia seed meal
Chia seeds are among the healthiest foods on the planet, and they can be used to make a delicious and highly nutritious flour that is perfect for keto bread.
Chia flour is made by grinding whole chia seeds into a fine powder, and it can be used to replace up to 20% of the flour in a recipe.
It is an excellent source of fiber, protein, and omega-3 fatty acids, and it has a mild flavor that works well in a variety of recipes.
One of the best things about chia flour is its ability to absorb liquid.
This makes it an excellent thickening agent for soups and sauces, and it can also be used to create a chia gel that can be used in place of eggs in some recipes.
Chia flour is also a good source of calcium, magnesium, and potassium, which are all important nutrients for bone health.
It is also rich in antioxidants, which can help protect against damage caused by free radicals.
Final Thoughts
Sorry, but choosing the best flour for keto bread is not as straightforward as it seems.
The best flour for keto bread will vary depending on your personal preferences and what you’re looking for in a keto bread.
Some people may prefer a more traditional, wheat-like taste and texture, while others may be looking for a more nutrient-dense option.
If you’re looking for a flour that most closely resembles wheat flour, then almond flour is your best bet.
It has a more neutral flavor and higher protein and fiber content than other flours.
However, it is also more expensive and can be harder to find.
Keto diets and flour aren’t usually synonymous, but several flours can easily fit into your ketogenic lifestyle!
The best keto flours are low in net carbs, usually below 10 grams of net carbs per serving. Some of the lowest-carb (and therefore best keto flours) are pecan flour, almond flour, and cricket flour (we’ll explain that one!), among several others.
In this article, we’ll review 13 different keto-friendly flours and provide their nutrition stats so you can compare and choose the one best suited for your keto lifestyle!
Ketogenic (keto) diet refresher
A keto(genic) diet is a very low-carbohydrate diet. The goal of being on a keto diet is to restrict carbohydrates (carbs) so much that your body starts burning fat for fuel. This state is called ketosis, and can only be maintained when carbohydrate intake remains very low. Otherwise, your body prefers to burn carbs as its primary energy source.
Keto diets are also high in fat, usually around 70-80% of total calories. Carbohydrate intake is typically below 50 grams per day and can be as low as fewer than 20 grams per day. (For a frame of reference, one medium apple contains around 25 grams of total carbs.)
Carbs are primarily found in grains, legumes, fruits, vegetables (some more than others – like potatoes), some dairy products, and all forms of regular sweeteners.
Which flours are the best for a keto diet?
There aren’t any absolute cut-off points that specify which flours are good for keto or not. In general, keto-friendly flours will contain fewer than 10 grams of net carbs per serving. That doesn’t mean that flours with slightly more than 10 grams of net carbs aren’t keto-friendly – it just means they might not fit into a keto diet as easily as the lower-carb flours.
Oh, and in case you’re curious about what the term ‘net carbs’ is referring to, here’s the scoop. Net carbs are found by subtracting the amount of dietary fiber from the total carbs.
Fiber isn’t digested by your body, so it doesn’t impact your blood sugar or state of ketosis. For example, flour with 12 grams of total carbs and five grams of fiber per serving has 7 grams of net carbs per serving (12-5=7).
Pecan flour is the only one on our list that comes out at zero grams of net carbs per serving! Pecan flour is also high in fat with 16 grams per ¼ cup, which makes it the best keto flour in this ranking!
Commonly used in gluten-free baking, almond flour is one of the easy-to-find keto flours in regular grocery stores.
While you probably won’t find cricket flour at your local grocery store, it’s definitely keto-friendly! Made from ground-up crickets and nothing else, cricket flour is not only low in carbs but is an excellent source of protein with 22 grams per ¼ cup serving. It also contains 6 grams of fat per serving, which is higher than many.
Use flaxseed meal as a binder in low-carb baking, or to boost the healthy fat and fiber content of baked goods.
Made from hemp seeds that don’t contain THC (the psychoactive part of cannabis), hemp flour is also a great source of protein with 12 grams per serving.
This flour is made from lupin beans, a legume similar to peanuts, and is a favorite among keto dieters thanks to its low carb content.
Another great keto-friendly flour, okara flour is made from the leftover byproducts of making tofu and soy milk.
This flour is very high in fat (16 grams per serving) and low in net carbs, making it another fantastic keto-friendly flour.
Vital wheat gluten isn’t generally used as a standalone flour but can be added to other flour to add the protein gluten, which promotes a chewy and elastic texture in baked goods.
Also called peanut powder, peanut flour is made from defatted peanuts and is low in net carbs and an excellent source of protein with 15 grams per serving.
Another high-fat keto flour, sesame seed flour is a popular keto flour for both sweet and savory uses.
Thanks to the protein content of soybeans, soy flour is a high-protein flour (12 grams per serving) while staying low in net carbs.
When you look at the total carbs for coconut flour you probably don’t immediately think it’s keto-friendly, but the impressive ten grams of fiber per serving helps this popular gluten-free flour stay keto-friendly.
Nutritional comparison of the best keto flours
Flour (¼ cup)CaloriesCarbs FiberNet carbsSugarFatProtein
Pecan flour1603 g3 g0 g<1 g16 g3 g
Almond flour1606 g4 g2 g2 g12 g6 g
Cricket flour1604 g2 g2 g0 g6 g22 g
Flaxseed flour1408 g6 g2 g0 g9 g6 g
Hemp flour12013 g11 g2 g1 g2 g12 g
Lupin flour8411 g9 g 2 g9 g1.5 g10 g
Okara flour7012 g10 g2 g0 g1 g3.5 g
Sunflower seed flour1806 g3 g3 g<1 g16 g6 g
Vital wheat gluten flour1204 g0 g4 g0 g1 g23 g
Peanut flour130 9 g4 g5 g3 g4 g15 g
Sesame seed flour (2 tbsp.)115 11 g5 g6 g0 g4 g12 g
Soy flour14010 g3 g7 g0 g6 g12 g
Coconut flour12018 g10 g8 g6 g3 g6 g
Can you have any flour on keto?
While all-purpose flour and other popular grain-based flours are off-limits for a keto diet, there are plenty of low-carb flour alternatives that are suitable for a keto diet. Keto-friendly flours are typically made from nuts, seeds, and other low-carb sources.
What kind of flour do you use on keto?
There are many popular keto flours, including almond flour, pecan flour, and lupin flour (to name a few), which are all very low in net carbs.
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Are you ready to take your keto baking to the next level? Introducing the best flour for keto cookies! This flour is the perfect addition to any keto cookie recipe, and it will make your cookies taste even better. So, what is the best flour for keto cookies? Find out in this blog post!
I’ve been searching for the best flour for keto cookies, and I think I’ve found it! Almond flour is a great option because it’s low in carbs and high in fat.
It’s also a good source of protein, which is important for keto dieters.
I’ve been using almond flour in my baking for a while now, and I’ve been really impressed with the results.
My favorite recipe is for almond flour cookies.
They’re so easy to make and they taste amazing!.
Coconut flour is made by grinding dried coconut meat into a fine flour.
However, coconut flour does not have a strong coconut flavor and can be used in a variety of recipes, not just those that are coconut-based.
Because coconut flour is a relatively new product, there are still some misconceptions about it.
For example, some people believe that it is a high-carbohydrate food, but this is not the case.
Coconut flour is actually a low-carbohydrate, high-fiber flour that is an excellent choice for keto baking.
In fact, it is one of the best flours for keto cookies because it is so low in carbohydrates.
Flax meal
Flax meal is made by grinding whole flax seeds into a flour-like consistency.
It is often considered a paleo-friendly and keto-friendly flour, and it is used in many gluten-free, grain-free, and nut-free baking recipes.
Flax meal is also a good source of fiber, protein, and omega-3 fatty acids.
It is often used as a replacement for wheat flour in baking recipes, and it is also used as a thickening agent in some recipes.
Hemp flour
Hemp flour is made by grinding whole hemp seeds.
It is rich in omega-3 and omega-6 fatty acids and contains a high amount of fiber.
It is also a good source of protein and contains all nine essential amino acids.
Hemp flour is a great choice for keto cookies because it is low in net carbs and high in healthy fats.
It is also a good source of fiber, which can help support digestion and gut health.
If you are looking for a flour that will give your keto cookies a nutritious boost, consider using hemp flour.
Psyllium husk is one of the best flours for keto cookies.
It is high in fiber and low in net carbs.
It is also gluten-free and paleo-friendly.
Psyllium husk is made from the seeds of the plantago ovata plant.
The seeds are washed, dried, and ground into a fine powder.
Psyllium husk is a natural fiber supplement that can be used to help with constipation, diarrhea, and hemorrhoids.
It is also used in gluten-free baking as a thickener and a binder.
When used in baking,psyllium husk adds fiber and structure to baked goods.
It is also a good source of protein.
Final Note
Can’t decide which flour is the best for your keto cookies? Let us help you! Our team of experts has narrowed down the top 5 flours for keto baking. Based on the ingredients, flavors, and textures, we scored each flour out of 5.
A common question that I hear is, is cassava flour keto friendly? Simply put, cassava flour is far from keto friendly. In fact, almost all the calories from cassava flour come in the form of starch carbohydrates. As the ketogenic diet is a high-fat and low-carb diet, you can easily see why cassava flour is a poor choice for this lifestyle.
One cup of cassava flour contains about 328 calories, 0.6 grams of fat, and 78 grams of carbs. Of those carbs, a very minimal 3.7 come in the form a fiber. All in all, you are looking at about 74.3 net carbs per cup with not even 1 gram of fat per cup.
You will often see cassava flour used in many gluten-free, grain-free, and even paleo recipes and products. So if you are simply trying to avoid grains or gluten then cassava flour might be a good choice for you. However, if you are looking for a keto friendly flour there are far better options. But we will discuss that later.
The first thing you might be asking is, what is cassava flour anyway? Cassava flour is simply a flour made from dried ground cassava root. This starchy tuberous root of the cassava plant. This is the same plant from which we also get tapioca. That said, you can probably already guess that tapioca flour is also not keto friendly.
Why Then Do So Many People Think Cassava Flour Might Be Keto?
A paleo diet, on the other hand, is a diet that focuses on eating what they believe our paleolithic ancestors would have had access to. That said, many paleo approved foods still are not good choices for a keto diet. That said, if a caveman were to find a nice batch of cassava root, he would be kicked out of ketosis pretty quick.
How Many Carbs Are In Cassava Flour And What To Use Instead
There are many great keto friendly flour options to choose from instead of cassava flour. Probably the most common keto flour is almond flour. Almond flour is great because it is widely available and has a fraction of the carbs of wheat or cassava flour.
For instance, a 1/4 cup of almond flour contains roughly 6 total carbs and 3 grams of fiber. This equals only 3 net carbs compared to cassava flour with 25 grams of net carbs. In addition, almond flour is used in most of the keto recipes you will find online and in recipe books. That said, it is probably the best option for a keto friendly flour.
My personal favorite is actually pecan flour. This keto friendly flour contains significantly fewer net carbs than even almond flour. In fact, 1/4 cup serving of pecan flour only contains about 4 total carbs, 3 grams of fiber, and only 1 net carb! That’s 1/25 of the net carbs found in cassava flour.
Pecan flour is great for baking as well and has a great nutty taste. You will often see it mixed with almond flour in most of my recipes. The reason for this is that pecan flour can be a bit pricey and hard to find at most grocery stores. It is, however, easy to make and worth the price if you can swing it.
Another option for keto flour is coconut flour. This low-carb flour, like almond flour, is easy to find and pretty common in keto recipes. Also, there are many people who are allergic to nuts but seem to handle coconut flour without any issues. Check with your doctor first if nuts are an issue, but coconut flour might be your best nut-free substitute for cassava flour.
Other Low-Carb Thickeners To Use Instead Of Cassava Flour
Since cassava flour is so starchy, it is often used as a thickening agent in many recipes. So if you are looking for a keto friendly thickening agent to use instead there are a few ways you could go about it. The first option I would usually consider is xanthan gum.
However, due use with caution because it only takes a small amount to do the trick. If you are not careful your keto friendly gravy can quickly turn into jello. So be careful and try adding in a very small amount at a time. In addition, web MD recommends limiting to less than 15 grams a day.
OTHER GREAT OPTIONS TO USE AS KETO THICKENING AGENTS INCLUDE
- Flax and chia seeds
- Guar gum
- Glucomannan powder
- Almond flour
Make sure to read up on all these ingredients above, as large amounts may cause stomach discomfort or other problems. Anyway, I hope you enjoyed this article! And even though cassava flour is not keto friendly, rest assured that there are plenty of other options available.