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 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
Ground Flax Seed is high in fiber and fat, and is packed full of ALA Omega 3 fatties acids.
Thank you for this list of flours. I am highly allergic to anything almond and coconut. You’ve listed several alternatives that I am willing to try.
Same holds for oils. No almond or coconut,
Glad we could help!
I was always allergic to coconut and always thought I am the only one with coconut allergy. It give me nausea and i vomit even if i smell it. My husband convinced me that my allergy is psychological. So I overcome it this year. The only exception is raw coconut and I am positive that i will eat that one day.
I watched a an episode of Rotten on netflix and it gives me better understanding of allergies.
I like to use Macadamia nut flour. You usually have to make it yourself by getting the unsalted whole nuts in bulk at a shop like sprouts. Then pulse it through the food processor to make flour.
That’s a great idea! I’ve never thought of thought!
Am sure trying something different this weekend.
I thought you could not have oats is that different than oat fiber
Hi Karen,
Yes oats and oat fiber are different. Oat fiber is just fiber so it comes to 0g net carbs and has negligible affect on your glucose and insulin. I hope this helps 🙂
What about calobose flour
Hi Beverly,
I have not heard of that flour before but I will look into it.
Which one would you say was the best financial choice?
Cheri, Coconut flour is probably the most affordable choice, especially because a little bit usually goes a long way. However, take note that coconut flour can be a little finicky to work with, as it absorbs a lot of liquid. Have fun experimenting!
Is splet flour ok with keto diet?
Spelt flour is pretty high in carbohydrates so I would try to minimize it.
would you please note the ratio of Omega6 to omega3 in your suggestions. I am trying to avoid the inflammation assoc w too much Omega6.
Most medical organizations rec a ratio of 4:1 (omega 6: Omega 3). If you have any inflammatory diseases a smaller ration like, 3:1 or 2:1 may be beneficial.
Do you have to use xanthum gum with coconut or almond flour?
Almond flour and coconut flour are both gluten free so many recipes that use those flours have xanthan gum to help bind them together.
Yes. Gluten free flours need binding.
is this why my cookies fall apart and crumble instead of being like normal cookies.
I was wondering if you have created some flour mixes to replace all purpose. Like a keto flour mix of sorts. I am also wondering, if with any other gluten free flour mix, the amounts of binder like xantham gum, guar gum, or gelatin would apply following the same rules of a non-keto flour mix. I found this recipe but haven’t tried it: https://donnareish.com/low-carb-flour-mix/
Hi Carmen,
We have not made any keto flour mixes yet unfortunately. It’s on our list of things to test though!
Hi! Is rice flour good for this diet? These types of flours like almond and coconut are very expensive where I live! :'(
No, rice flour is too high in carbs.
I am very new to this diet, but I must say I am so impressed. No snack cravings were the first surprise! I am already gluten intolerant so was bummed out to learn of all the flours that are way too high carbs especially rice flours! But already I have tried many recipes even found one made with almond flour taste just like the cheddar biscuits at red lobster! Heading out, I saw you mentioned oat fiber.. what can you use this in?
That’s awesome about not having any snack cravings! You can use oat fiber to provide more stability to breads and other quick bread recipes. It has 0g net carbs which is awesome!
Laura,
What about cassava flour? By the way, I did not notice arrow root flour on the list and I’ve already used this quite a bit in cooking. Is sweet potato flour also a no no?
What flour do you think would work best for making homemade pasta both in terms of flavor and workability? I am concerned that some of these flours might be hard to work through a pasta maker and I don’t want a flavor that will clash with basil pesto! Really appreciate your help!
Hi Joan,
I’ve actually never made keto pasta so I don’t think I would be much help. Maybe google a few keto pasta recipes and see which ones they use?
Is Oat really a low carb choice? According to nutrition data website , 100 grams of Oat flour contains 60 grams of carbs plus 5 grabs of fiber.
Hi Faisal,
Oat fiber is low carb, while oat flour is high carb.
Thanks for prompt reply. I learned something new today. I will try it when I bake next time.
To make tortilla/roti what flour or combination would you recommend?
For our low carb tortilla recipe we use almond flour.
What about Sesame Seed flour?
That should be fine too!
What about tigernut flour. I don’t like coconut or almond flour. They give foods a funky taste. So any suggestions on different flours to use?
I have never heard of tigernut flour, I will have to look into that.
New to your web site ladies. What is your take on the Carbquik baking mix?
Personally, we like to use individual flours and combinations of flours instead of pre-made mixes like Carbquick. For example Carbquicks ingredients are: CarbaloseTM flour (enzyme enriched wheat, vital wheat gluten, wheat fiber, high-protein patent wheat flour, soy fiber, canola oil, salt, emulsifiers, enzymes, ascorbic acid, calcium propionate), palm and palm-kernel oil, buttermilk powder, baking powder, egg white powder, lecithin, salt, natural flavors.
Also, we tend to avoid wheat, soy and canola oil so this wouldn’t be a product we would use personally.
What about soy flour? I’m fed up with almond flour…everything is starting to taste the same!
We prefer not to consume soy at all.
Is Quinoa flour good for Keto diets?
Unfortunately not, quinoa is high in carbohydrates.
What about Besan (chickpeas flour) is it okay to use it?
I wouldn’t use much of it because it’s high in carbs and not that high in fiber
We have someone in our house who cannot have any nuts (almonds) or coconut so those flours are out. He cannot have oats either.
What flours would be acceptable?
Hi Lara, How about peanut flour? Is it keto?
Peanut flour is lower in carbs, so it depends on the amount that you use.
What type of flour would you recommend for thickening soups? I have a great mushroom soup recipe, which all the ingredients are Keto friendly, but it calls for 2 Tbl of flour to thicken. Thank you for your help!
JoAnna, We have 3 ways we typically thicken soups: 1) with a bit of cream cheese, 2) with heavy cream, or 3) with beef gelatin. Depending on which you use, it will change the flavor of the soup slightly, but cream cheese or heavy cream might be a really delicious flavor pairing with mushrooms! Xanthan gum will also work if you have it on hand (start with a little and work your way up), but we don’t use it (unfortunately it causes tummy troubles for a lot of people, us included!).
Wonderful, Thank you so much!