There are a lot of gluten free and non-traditional flour options available, but which flours are the best for a keto diet? In this article, we share all!
When starting a keto diet, many people want to remake their favorite non-keto foods (like pizza!) into keto-fied versions. This can be a great tool to help with compliance, especially when you’re just starting keto!
Many foods that people seek to re-create are breads, buns, muffins, cookies, brownies, pastries, tortillas, and many other flour-based foods.
But which flours should you use? If you’re new to keto, it can be tricky to determine which gluten free flours are best for low carb and keto-friendly baking! We’re sharing a list of our favorite flours to use on a ketogenic diet.
The Best Keto Flours
To give you a better understanding of the different types of keto flours, in this article we explain what each is and how to use it. Additionally, we list nutritional information for each flour. Lastly, we share a couple recipes that utilize each type of flour.
A couple things to note:
- Plan on using more than one type of keto flour in a single recipe. Most recipes for keto breads or other baked goods use multiple types of keto flours. This helps yield the best results in terms of flavor and texture. Ultimately, it makes a baked good that’s as close to the “real” thing as possible!
- Beef gelatin is a secret ingredient in a lot of keto baked goods recipes. Because keto baked goods lack gluten, we have to be creative to find ways to achieve a bread-y texture. Beef gelatin is commonly used in keto and low-carb baking because it lends a chewy texture to baked goods. There are two things to note: 1) a little bit of beef gelatin goes a long way, and 2) it’s not used as a keto flour; rather, beef gelatin is used in addition to keto flours in keto baking.
What is Coconut Flour?
Coconut flour is made from ground dried coconut meat.
How to Use Coconut Flour
You’ll need much less coconut flour compared to other flours, such as all-purpose flour in traditional baking or almond flour in low-carb baking. Because coconut flour is high in fiber, it usually only requires about 1/4 the amount if substituting it in place of all-purpose flour or almond flour.
Coconut flour is a little finicky to work with. If you are using coconut flour as the only flour in baked goods, your breads and/or baked goods may turn out a little dry or dense. This is likely due to the high fiber content of coconut flour and the fact that it absorbs a lot of liquid.
This is why baked goods recipes that predominantly use coconut flour typically add a lot of eggs. The eggs help lighten, moisten, and bind the recipe, and provide structure. But then you run the risk of your baked goods tasting eggy! And no one wants that.
Over much trial and error, we’ve found that for the best results in keto baking, coconut flour is best used in combination with other keto flours, such as almond flour. Additionally, we like to use coconut flour in combination with almond flour as a replacement for regular breadcrumbs!
Coconut Flour Nutritional Information
Coconut flour is both gluten-free and low in carbohydrates, which makes it a popular baking choice for low-carb, paleo, and gluten-free baking. Compared with other types of flour, coconut flour is very high in fiber.
Coconut Flour Nutrition Stats
Here is the nutrition information for 1 serving (2 tablespoons/16 grams) of Viva Naturals Organic Coconut Flour:
- 70 calories
- 2g total fat
- 10g total carbohydrates
- 7g fiber
- 3g net carbs
Recipes That Use Coconut Flour
What is Almond Flour?
Almond flour is ground raw almonds with their skins removed. It’s different than almond meal, which is ground raw almonds that still have their skin on. As a result, almond meal is darker in color. Both almond flour and almond meal are used in keto baking.
How to Use Almond Flour
Almond flour and is often used in low-carb baking to replace traditional all-purpose flour. It’s normally used in higher amounts than coconut flour. It absorbs much less liquid than coconut flour.
Many keto and low-carb baking recipes call for a blend of both coconut and almond flour for the best results in terms of flavor and texture.
Almond Flour Nutritional Information
Almond flour is gluten-free and low-carb. It’s higher in fat, lower in fiber, and much denser than coconut flour.
Almond Flour Nutrition Stats
Here is the nutrition information for 1 serving (1/8 cup/15 grams) of King Arthur Almond Flour:
- 90 calories
- 8g total fat
- 3g total carbohydrates
- 1g fiber
- 2g net carbs
Recipes That Use Almond Flour
- Keto Soft Pretzels (Keto Pretzel Bites)
- Low Carb Crackers (Buttery Sesame Almond Gluten Free Crackers)
What is Ground Flaxseed?
Also sometimes called flaxseed meal, ground flaxseed is a meal made of flaxseeds that are ground into a fine powder. There are two types, brown and golden flaxseed meal.
Golden and brown flaxseed meal work interchangeably in recipes, but if you have a recipe that is a lighter color, using golden flaxseed meal will make your recipe look prettier instead of having dark specks throughout the finished product. Additionally, brown flaxseed meal has a bit of a stronger flavor than golden flaxseed meal.
How to Use Ground Flaxseed
Flaxseed meal is commonly used in keto baked goods recipes. However, it’s not usually used on its own. Instead, it is frequently in conjunction with other keto flours, such as almond flour.
In baking, ground flaxseed acts as a thickener and helps with the structure of baked goods.
Additionally, ground flaxseed is used in vegan baking to make a vegan egg replacement.
Ground Flaxseed Nutritional Information
Flaxseeds are a good source of fiber and provide omega-3 fatty acids in the form of alpha-linolenic acid (ALA).
Ground Flaxseed Nutrition Stats
Here is the nutrition information for 1 serving (1 tablespoon/7 grams) of Terrasoul Superfoods Ground Flaxseed:
- 40 calories
- 3g total fat
- 2g total carbohydrates
- 2g fiber
- 0g net carbs
Recipes That Use Flaxseed Meal
Psyllium Husk Powder
What is Psyllium Husk Powder?
Psyllium husk powder is a finely ground powder made of psyllium husks. Through a lot of experimentation, we’ve noticed that the more finely ground it is, the better!
How to Use Psyllium Husk Powder
Because keto baked goods lack gluten, we have a few tricks to get as close as possible to a fluffy, bread-like texture. This is one of those tricks! Psyllium husk powder is used to add a more bread-like texture to keto baked goods.
Also, be aware that depending on the brand of psyllium husk powder you use, it may turn your baked goods purplish or grayish in color. But this shouldn’t effect the flavor!
Psyllium Husk Powder Nutritional Information
Psyllium husk powder is very high in fiber.
Make sure you check the label and get psyllium husk powder (not psyllium husks) because they are not interchangeable.
Psyllium Husk Powder Nutrition Stats
Here is the nutrition information for 1 serving (1 teaspoon/5 grams) of Terrasoul Superfoods Psyllium Husk Powder:
- 15 calories
- 0g total fat
- 4g total carbohydrates
- 4g fiber
- 0g net carbs
Recipes That Use Psyllium Husk Powder
More Keto Friendly Flours To Experiment With
- Ground Chia Seed – Chia seeds are high in protein and fiber, and have 0g net carbs per serving. Ground chia seed is great for using in baked goods. Additionally, we like using ground chia for smoothies because it tends to not stick on the inside of the blender like regular chia seeds do.
- 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.
- Ground Sunflower Seed – We have seen a lot of pre-made baking mixes use ground sunflower seeds this as their flour of choice. This flour makes for really chewy cookies and brownies!
- Cricket Powder – Are you feeling adventurous? Cricket flour has 2g fat, 1g carb, and 7g protein per 10g serving. If you use cricket powder in keto baking, let us know what you make!
And if you want to dive deeper into keto baking, take a peak at our Keto Bread cookbook available on Amazon!