Keto Flour – Various Types of Flour for Your Low-Carb Baked Goods

While eliminating carbs has its benefits, it can be a challenge. Carbohydrates are everywhere – in bread, pasta, cookies, and every other type of flour-based food. Fortunately, people have come up with various low-carb flour substitutes that you can try out!

There are tons of low-carb flour options – some are more affordable, some are a little fancier, and all are keto-friendly, healthy, and delicious. Find out the best keto flour that works for you!

What Kind of Flour Is Keto-Friendly?

Plain old wheat flour is the most popular one on the market. It is inexpensive, common, and delicious. There are also several types – higher or lower in gluten, made of whole grains, or from only one part.

But is wheat flour keto-friendly? Well, no. Wheat flour has a relatively high carb count. Nothing wrong with that, but if you are trying to eliminate carbohydrates from your diet, this might be a problem.

Most of the baker's goods you see in stores are made of this type of flour, which means you can't eat them if you want your carb intake to stay below a certain level. Can you eat flour on keto at all, then? Of course! You just have to pick a different option.

What Is Low-Carb Flour?

A cup (125 g) of wheat flour contains roughly 95 g of carbohydrates. Most people don't even pay attention to this, but if you are trying to eat fewer carbs and don't want to quit your beloved pastries, you need to find a low-carb flour alternative.

Fortunately for you, there's plenty to choose from! The keto flour list contains, for example:

  • almond flour
  • coconut flour
  • lupin flour
  • and many more!

Each of these types of flour is different. Some are higher in fiber, and some are better for baking or making desserts. They also taste different, so you can try them out and choose your favorite!

Is Fiber a Carbohydrate? Chemically speaking, fiber is a type of carbohydrate. However, the human body can't digest it. Fiber passes through the digestive system, keeping sugar levels and hunger at bay. If you are looking for a keto flour substitute, it's okay to pick one with high fiber content. Even if it's technically a carb.

Who can bake with low-carb flour?

The answer is simple: everyone! You don't have to go full keto to enjoy the benefits of baking and cooking with low-carb flour. Some keto flour alternatives are worth trying because they are healthier than wheat flour or simply taste different. For example, coconut flour has a flavor that is perfect for desserts!

If you suffer from diabetes or insulin resistance, this article is also for you. Low-carb flour is a must on a low-carb diet. The best flours for diabetics (such as almond, coconut, or chickpea flour) are low in carbohydrates and high in other healthy ingredients.

Is Gluten-Free Flour Keto? The short answer is: no, not always. Processed gluten-free wheat flour is definitely not low in carbs. There are, however, other types of gluten-free flour that are also keto-friendly. Almond flour is one of them.

Products marketed as gluten-free may still be loaded with carbs, so read labels carefully!
Our list of low-carb flour options

Is Almond Flour Keto? 

Almond flour is probably the most common suggestion that appears wherever a low-carb diet is mentioned. This high-protein, low-carb flour is tasty and substitutes all-purpose flour quite well.

Is almond flour keto? Yes! It's 100% keto-approved. You can use it to make keto pancakes or muffins, for example. Almond flour is high in fiber and various macronutrients, such as proteins and fats. It is also a great source of:

  • magnesium
  • copper
  • calcium
  • iron

Remember! Almond flour is not suitable for people with nut allergies!
Keep in mind that keto almond flour is not the same as an almond meal. Both are made from ground almonds. However, the latter contains almond skins (they are not removed from nuts before grinding). The final product has a grittier texture and is a good replacement for bread crumbs. You can use it for baking, too!

How to bake with almond flour?

Almond flour is a great and healthy alternative to all-purpose flour, but you shouldn't substitute it one-for-one. It is too different in texture and components.

It's a good idea to use almond flour as an additive (mix it with wheat flour) or search for recipes made with this specific type of flour in mind.

Is Сoconut Аlour Keto?

This is probably the second most popular flour among low-carb lovers. It is made from dried and ground coconuts. Unlike wheat flour, coconut flour is starch-free and behaves differently in baked goods. Using it instead of all-purpose flour in a one-to-one proportion is not the best idea.

Is coconut flour keto? Yes! It's gluten-free and low-carb, so it's a great keto flour substitute. However, you need to remember that it has a coconut taste, which may not work well for some types of baked goods. Also, if you hate everything coconut, you may not enjoy this flour.

Can I use coconut flour instead of all-purpose flour? Not really. Low-carb coconut flour is starch-free, which means it doesn't solidify when it comes into contact with liquids, but soaks them up. Baked goods made with too much coconut flour can become too dense or soggy. It's best to look for recipes created specifically with coconut flour.

Is Lupin Flour Keto?

Lupin flour is a fairly new discovery in healthy Western cooking, although it has been known for centuries. Lupin flour is made from lupini beans, which are derived from lupin plants native to Latin America, North Africa, and the Mediterranean.

Is lupin flour keto-friendly? Not only that, but it's also quite healthy! It's very high in fiber and protein. In fact, lupini beans are a complete protein source, which means they contain all the amino acids needed by the human body.

Important! Lupin plants are related to peanuts. If you suffer from nut allergies, it's better to look for another type of nut-free low-carb flour to prevent an allergic reaction.
Lupin flour is one of the best all-purpose flour replacements. It has a similar texture and airiness to it. However, it should not replace all-purpose flour on a one-to-one basis, as it tastes bitter.

Is Psyllium Husk Flour Keto?

Psyllium husk powder has been known for centuries in China and South Asia. It comes from the psyllium (Plantago ovata) seeds and has a very high fiber content.

Psyllium husk powder is practically a no-carb flour. The majority of its carbohydrates are in the form of non-digestible fiber. It is a great alternative to wheat flour!

It mimics the properties of gluten in baked goods. It can be used to bake bread very similar to traditional wheat-based one! Psyllium husk can also be used as a thickener in sauces or desserts.

Is Flaxseed flour Keto?

Flaxseed powder is made from ground flaxseeds and has an extremely low net carb content. It is also a nutritional bomb. Flaxseeds are rich in fiber, omega-3 fatty acids, and healthy micronutrients.

Flaxseed flour is a keto-friendly ingredient that can substitute all-purpose flour quite well. However, it should be mixed with another type of flour, as it absorbs liquids.

Vegan-friendly! Flaxseed powder has such a high oil content that it can be used instead of eggs. Typically, one tablespoon of flaxseed flour mixed with three tablespoons of water can replace one egg in a recipe.

Is Konjac Flour Keto?

Konjac is a plant native to Southeast Asia. Its roots can be grounded into a fine powder known as konjac flour or glucomannan powder.

Is konjac flour keto? Yes! In fact, it is a zero-carb food. This ingredient can replace starch and thickeners in many recipes. It is also a base for Shirataki noodles, adored by many keto lovers.

Constipation is a common problem in people on a low-carb diet. This is because it's difficult to eat enough fiber while eliminating carbs. However, konjac flour is extremely rich in fiber and therefore recommended on a low-carb diet.

How to Make Low-carb Flour?

If you are not sure about the contents of store-bought flour or simply cannot find one, you can make your own homemade low-carb flour mix. Keto powders usually work best when they are mixed with other types of flour. That's why it's difficult to bake with just almond or coconut flour alone.

By mixing several types of keto powders together, you can make a perfect blend for everyday use. How to make keto flour at home?

Ingredients:

2 cups of almond flour,
1/2 cup of coconut flour,
1/2 cup of oat fiber,
1 teaspoon of xantham gum.
Mix the ingredients in a bowl. Store in an airtight, leak-proof container.

***

Eliminating carbohydrates from your diet can be challenging, but it is not impossible. We recommend using different types of flour for different recipes. For example, coconut flour is great for sweet desserts, but psyllium husk powder is better for bread. Experiment in your kitchen and find your ideal wheat flour replacement.

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