When you are just starting out on your keto journey, one of the first things you learn how to do is to identify sources of carbohydrates and pick low-carb alternatives. Once you know that regular all-purpose flour is full of carbs, the next step is to learn what to use instead.
Thanks to keto flours, your favorite baked goods can be enjoyed while staying on track with the ketogenic diet.
However, keep in mind that due to the difference in taste, texture, and composition between keto flours and the regular high-carb ones, you won't be able to simply swap one for the other. The ratio is not always 1 to 1, plus each kind of flour is suited for specific types of recipes.
For your convenience, we have put together this article with all the basic information you need to start making keto-friendly baked goods: a keto flour list, and how to use each one best. So if you’re craving a high-carb dish, this guide will help lead you in the right direction to satisfy your taste buds while maintaining ketosis.
The first keto flour on the list is made from finely ground almonds. The almonds are first steeped in hot water to loosen their skins. The skins are then removed and the almonds are dried and crushed into a fine powder.
It is also a popular ingredient in gluten-free and Paleo baking, as it can be used as a substitute for wheat. The powder made from almonds has a slightly sweet, nutty flavor and a light, cake-like texture.
Tips for use
Unlike wheat, flours made with almond do not contain gluten, so they cannot be used to make yeast-based bread. When baking with this ingredient, it is important to add extra leavening agents such as baking powder or eggs to help the baked goods rise.
Additionally, it can absorb more moisture than wheat, so recipes may require additional liquid. However, with a little experimentation, you can easily create delicious and healthy baked goods using almond flour.
Best used for
It is best used for baked goods. It can also be used as a breading for fried foods, or to thicken soups and sauces.
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To make this product, the pulp from a coconut is dried and then crushed into a fine powder. This ingredient is a good alternative to other types of flour because it is gluten-free and high in fiber.
Tips for use
When using this ingredient, it is important to remember that it is very absorbent. As a result, you may need to use less of it than other types of flour to achieve the same consistency. You may also need to add additional moisture to recipes that call for coconut flour, such as by adding more liquid.
Best used for
It is well suited to make pancakes, waffles, bread, desserts, and cookies.
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Oat fiber is a type of flour that is made from oat hulls. It can be used in baking and cooking. It has a slightly nutty taste and a light, fluffy texture.
This product should not be confused with oat flour, which is much higher in carbs.
Oat fiber is a good source of fiber (surprise!). It is also usually gluten-free, which makes it a good choice for people with celiac disease or gluten intolerance.
Best used for
It is commonly used in baking recipes.
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Flaxseed meal is a dry powder made from ground flaxseeds. It is high in fiber and protein, and it has a nutty taste.
Tips for use
The texture of a flaxseed meal is similar to that of wheat, but it is not as fine. Flaxseed meal is used in many different recipes, including bread, muffins, pancakes, and cookies. It can also be used as a coating for chicken or fish. When used in baking, a flaxseed meal helps to add moisture to the dough and also gives it a slightly nutty flavor.
Best used for
When used as a coating for chicken or fish, it helps to create a crispy crust. Flaxseed meal is also sometimes used as a thickener for soups and stews.
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This type of powder is made from lupins, which are annual flowering plants that belong to the legume family. There are many different species of lupins, but the most common variety used for making flour is the yellow lupin.
To make it, the seeds of the lupin plant are first ground into a powder. This powder is then combined with water to create a dough-like substance, which is then dried and milled into a fine flour.
It has a slightly nutty flavor and a dense, chewy texture.
Best used for
It is often used in gluten-free baking as it helps to add structure and elasticity to doughs. It can also be used as a replacement for wheat in pancakes, waffles, and other recipes.
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It is made from ground chia seeds and has a mild, nutty flavor and a gummy texture. It is a gluten-free flour that can be used in a variety of recipes, including bread, tortillas, and pancakes. It is high in fiber and protein, and it also contains a good amount of calcium, magnesium, and phosphorus.
Because of its nutritional properties, it is often used as a healthy alternative to wheat-based products. The texture of it can vary depending on how fine it is ground, but it is generally coarser than wheat.
Tips for use
When using it in baking recipes, it is often necessary to add additional liquid or use a different ratio of ingredients than what is called for with wheat.
Best used for
It is used for baking bread, muffins, cakes, and other baked goods. It can also be used as an egg substitute in vegan recipes.
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To make this ingredient, the dried husks of psyllium seeds are crushed into a fine powder, which is then sifted to remove any large pieces. It has a mild, nutty flavor and a light, fluffy texture.
It is often used as a gluten-free alternative in baking recipes.
Best used for
It is used in making noodles and baked goods. It helps to add structure and improve the texture. It can also be used in savory recipes, such as breadcrumbs for coating chicken or fish.
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This type of powder is made by grinding up pork crackling. The resulting powder is then used as a wheat substitute in various recipes.
It has a light and fluffy texture with a slightly savory flavor. It is often used in baking as a thickener or to add extra protein to recipes.
Best used for
It is well suited for breading fried foods.
Suggested recipes
Now that you’ve read our keto flour list, let's see which flours are the ones that you should limit or avoid. If you’re following cyclical keto, you can consider using these on high-carb days.
White flour is a powder made from grinding wheat. It is made by first removing the bran and germ from the wheat kernel. The remaining endosperm is then ground into a fine powder. There are different types of this ingredient available, depending on the amount of gluten present.
The more gluten, the higher the protein content and the better the end product for making bread. Bread flour, for example, has a higher gluten content than all-purpose types.
The taste and texture of it depend on the type of wheat used. For example, whole wheat contains all parts of the grain, including the bran and germ, which gives it a coarser texture and nuttier flavor.
In contrast, white wheat is milled to remove the bran and germ, resulting in a finer texture and milder flavor. This makes it better suited for light baked goods such as cakes and pastries.
Common uses
It is used to make bread, cakes, cookies, and other baked goods.
As the name implies, it is a type of powder made from rice that has been ground to a fine powder. It is a staple ingredient in many Asian cuisines and is also growing in popularity as a gluten-free alternative to wheat. It has a light, sandy texture and a mildly sweet flavor.
The starch content of rice helps to bind ingredients together, making it an essential ingredient in gluten-free baking. When substituting this ingredient for wheat, it is important to use a 1:1 ratio.
If using it for thickening sauces or soups, it should be blended with water first to avoid clumping.
Common uses
It is frequently used for baked goods such as cakes, cookies, and Posset. It can also be used to make noodles, dumplings, and rice paper.
Made from ground quinoa grains, this food is naturally gluten-free and has a high protein content.
It has a nutty flavor and a slightly gritty texture. When baking with this ingredient, it is important to add extra leavening agents to help the baked goods rise. It is also a good source of fiber and minerals, such as iron and magnesium.
Common uses
Baking and desserts.
Also known as garbanzo bean flour or besan, this finely ground powder made from dried chickpeas. It has a nutty, slightly sweet flavor and is often used in Indian and Middle Eastern cuisine. It is naturally gluten-free and high in protein and fiber.
It is made by first grinding dried chickpeas into a coarse powder. The resulting mixture is then passed through a fine mesh sieve to remove any large pieces. The final product is a fine, light-colored powder that can be stored in an airtight container for up to 6 months.
When using it in baking recipes, it's important to note that it behaves differently than wheat. For top results, be sure to follow a recipe that has been specifically developed for chickpeas.
Common uses
It can be used in a variety of recipes, including pancakes, flatbreads, savory fritters, and desserts.
This high-protein, gluten-free ingredient is made from ground soybeans. It is a pale yellow powder with a nutty flavor and slightly gritty texture.
It is rich in vitamins and minerals, including iron, calcium, and B vitamins. It is also a good source of fiber and essential fatty acids. It can be used in place of wheat flour in many recipes or blended with wheat flour to create a new flavor and texture.
Tips for use
When baking with it, it is important to add an extra leavening agent, such as baking powder, to ensure that the final product will be light and fluffy.
Common uses
It is used in baking. When used in savory dishes, it can help to thicken sauces and gravy. It is also a popular ingredient in vegetarian burgers and meatless loaves.
This ingredient is made from lentils, a type of legume that is rich in nutrients such as protein, fiber, and carbohydrates. The dried lentils are ground into a fine powder. The powder is then used to make various types of bread, pasta, and other foods. It has a nutty taste and a slightly gritty texture.
Common uses
Baking goods like biscuits, muffins, and pancakes benefit most from it. It can also be used to thicken soups and sauces.
A slight grainy texture and a nutty taste characterize this flour made from the whole grain of the spelt plant.
It contains more protein and fiber than regular wheat powder, making it a healthier option for baking.
Tips for use
When baking with this ingredient, it is important to add more liquid to the recipe because the flour absorbs liquids more slowly than wheat.
Common uses
It is used for baked goods such as bread, muffins, and pancakes. It can also be used to make pasta and pizza dough.
Although you must restrict the number of carbs you consume on keto, this doesn't mean you have to quit enjoying your favorite treats. By using alternative ingredients such as low-carb flours, you make sure that you are not exceeding the daily carb limit and also reaping the benefits of ketosis.
But remember, not all alternative flours are low in carbs! And even with keto-friendly flours, it's important to keep track of your portion size.
