One of the biggest challenges a budding Keto Cook has in front of them is baking and finding low carb flour alternatives that give bread, cookies, cakes and desserts a great consistency.
But fear not there is a number of low carb flours available each with their own application depending on the keto recipe you are cooking.
The List of Low Carb Flours
We always keep the above list of low carb flours on hand for cooking. As you probably already know, Gerri (our recipe inventor and Chef extraordinaire) is always experimenting in the kitchen, so we go through a heap of it.
Coconut flour is an ideal low carb flour substitute for cakes, brownies and muffin recipes that you want to have a moist consistency.`
We use coconut flour extensively in our low carb baking.
While coconut flour itself isn’t moist, it tends to draw in moisture from other ingredients taking on that consistency from things such as eggs and water.
Low Carb Coconut Flour Recipes
Coconut Flour Nutrition
Two Tablespoons of Coconut Flour contains 45 calories, only 3grams of “net” carbohydrates and 8grams of fibre carbs with 4grams of protein.
Almond Flour is another notable ingredient in a good portion of our LCHF baking and dessert recipes.
Almond flour is just ground almonds, blanched with the skin removed.
Almond flour is a very versatile ingredient to have in the kitchen, we use it in a variety of our keto recipes, and it is a primary ingredient in one of our most famous Low Carb Ketogenic Soft Pretzels.
Almond Flour is in many health food stores, and we have seen it at our local supermarkets too, but the prices there can be steep as it’s not as popular as everyday baking ingredients.
We buy ours online as it’s the cheapest and most convenient way, particularly when using Amazon Prime.
Examples of Low Carb Almond Flour Recipes
Almond Flour Nutrition
One-quarter of a cup of Almond Flour has 14g of fat, 6g of protein and only 3g net carbs.
Ground Almonds – Almond Meal
Almond Meal is some what courser than Almond Flour the almonds are ground down whole with out the skins removed or being blanched.
We often use almond meal in our low carb keto cookies and when baking some pie bases.
You can make your own almond meal with raw unsalted almonds and a heavy duty blender
Some Recipes Made With Almond Meal
Almond Meal Nutrition
One-quarter of a cup of Almond Meal has 14grams of fat, 6grams of protein, 3grams of fiber and only 3grams net carbs.
Ground Flaxseed (Flax Meal)
Ground Flaxseed or Flax Meal as it’s also known can also be used as a useful flour alternative in certain low carb recipes.
Flax meal can also be used as a substitute for eggs in certain situations, and it is particularly handy for vegans who don’t eat animal products or those with allergies to eggs.
Flaxseeds are one of the most nutritious seeds nature has on offer. They contain essential Omega 3s are a great source of vitamin B.
2 tablespoons of flax Meal has only 1 net carb and equal to 70 calories.
You should always store flaxseed in an airtight container and follow the expiry date as it becomes unusable fairly quickly.
Ground Flaxseed Nutrition
Two Tables of flax meal contains 72 calories, 4 grams of fiber and only 1gram net carbs with 3grams of protein.
Flaxseed is loaded with essential fatty acids, high in mineral and B group vitamins.
Psyllium husk is not a flour as such and is most of used as a cereal topper or a source of dietary fibre but it has some handy applications in low carb cooking.
We use psyllium husk to bulk out certain recipes and to give them more volume while keeping carbs down in baking recipes.
We use psyllium husk along side other ingredients in our Ketogenic Cheese and Bacon Rolls; the results were fantastic.
Psyllium Husks Nutritional Information
One tablespoon of Psyllium Husk(18g) is almost entirely made up of fibre. It has 15grams of carbohydrates, but 13.5grams of that is Fiber making only 1.5grams net carbs.
Final Advice On Using Low Carb Flour Alternatives
Most if not all of the Low Carb Flours we use come in either resealable or non-resealable bags on occasion a brand might supply them is a plastic container.
While this packaging is ok before being opened, once you have broken the seal you should store them in airtight containers if you want to keep them for any amount of time.
The low carb flours can go off and still look ok the last thing you want is salmonella poisoning or anything else due to poorly store cooking ingredients.
Avoid storing your foods in the original packaging.
We recommend purchasing yourself some of these inexpensive airtight containers that give a perfect air tight seal.
Alternatively, or even preferably portion out your low carb flours into vacuum sealed bags using one of the vacuum sealing machines, We find these so useful for a great variety of food prep and storage.
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Author URL: https://www.myketokitchen.com/author/matt-dobson/
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