Keto Flour Substitutes
Starting a ketogenic diet means that you will be restricting your carbohydrate intake and thus removing flour from your diet. This means eliminating things like bread, pastries, cake, cookies, and other sweets. While this may sound limiting, there are so many wonderful keto flour substitutes you can use to make keto-friendly baked goods.
Here are 5 keto approved flour substitutes.
5 Keto Flour Substitutes
#1 Coconut Flour
Coconut flour is an excellent low-carb option and can be used in many recipes that call for traditional flour. Coconut flour is super absorbent, so you won’t need as much as you would if using regular flour. Generally, you will only need ⅓-¼ cup of coconut flour for 1 cup of regular or wheat flour. You will also need to increase the number of eggs in your recipe. Try using coconut flour to make keto-friendly muffins, cupcakes or brownies! Just be sure to replace the sugar with a low-carb or carb-free option, like stevia or erythritol.
Coconut flour is a great choice for coconut lovers as it has a mild and lightly sweet coconut flavor. Try using coconut flour to make keto-friendly muffins, cupcakes or brownies! Just be sure to replace the sugar with a low-carb or carb-free option, like stevia or erythritol.
#2 Almond Flour
Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour. This makes it easier to modify your favorite recipes to be keto-friendly. Depending on the recipe, you may need to adjust the amount of almond flour slightly. Almond flour is great in baked goods and you can even make a yummy keto-friendly bread as well.
#3 Other Nut-Based Flours
If you are looking for an alternative to almond or coconut flour, there is always the option of using hazelnut or macadamia nut flours. These are much pricier than the other two options, but they can make for an exotic and decadent low-carb cake!
#4 Flax Meal
Flax meal is made from ground flax seeds and makes another great keto-friendly flour substitute. It is rich in fiber to help support digestive health. Flax meal can also be used as an egg replacement if you are avoiding eggs or looking for a vegan egg substitute. To make a flax egg, simply add three tablespoons of warm water to one tablespoon of flax meal and allow the mixture to sit for about five minutes until a gel-like consistency forms. You can also use flax meal in keto pancake recipes, muffins, or simply sprinkled over a bowl of full-fat, unsweetened yogurt.
#5 Psyllium Husk Powder
This makes for a great low-carb thickener for recipes that generally use flour to thicken up a recipe. It is also commonly added to low-carb baked goods and is also excellent for digestive health.
If you miss having flour in your diet and feel like you can never enjoy your favorite sweet treat again, give these keto flour swaps a try! With a little tweaking, you can easily create a recipe that tastes just as good as the real thing – without all of the added carbohydrates and guilt. It’s a win, win.