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When starting a keto diet, many people want to re-create their favorite non-keto foods to help with compliance on a keto diet. Many foods people seek to re-create are breads, buns, muffins, cookies, brownies, pastries, tortillas, and many other flour-based foods.

If you’re brand new to keto, below are a list of our favorite flours to use on a keto diet. The links below are amazon affiliate links. If you purchase anything through our links, we will receive a small commission with no additional cost to you. By using our affiliate links it helps support this blog 🙂

the best flours to use on a ketogenic diet. Flour in color bowls with a black background.


The Best Flours to Use on a Keto Diet

Coconut Flour is very high in fiber and low in carbohydrates so it is perfect to use in baked goods such as breads and desserts. Since it is high in fiber it usually only requires about 1/4 the amount if substituting in place of normal flour or almond flour.

Almond Flour is high in fat, low in carbs, and moderate in protein. It is more dense than coconut flour and is usually a 1:1 substitute for regular flour, unlike coconut flour.


Psyllium Husk Flour is a flour that I had never used before I started to follow a ketogenic diet. It’s high in fiber and is mostly used in breads and roll recipes.


Ground Flax Seed is high in fiber and fat, and is packed full of ALA Omega 3 fatties acids.

Ground Chia Seeds are high in protein and fiber and have 0g net carbs per serving. They are great for using in baked goods, but I like using ground chia for smoothies because it tends to not stick on the inside of the blender like regular chia seeds do.

Ground Sunflower Seeds. I’ve seen a lot of pre-made baking mixes use this as their flour of choice. They make for really chewy cookies and brownies!

Cricket Flour. Are you feeling adventurous? Cricket flour has 2g fat, 1g carb and 7g protein per 10g serving.

Oat Fiber. With 3g of carbs all coming from fiber, this flour is perfect to add to baked good without the fear of spiking your blood sugar.


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Xoxo, Lara & Faith