Keto Flour | The Best Keto Flour Substitutes
We know it can be hard to resist when you crave one of your favorite pre-keto baked treats. That’s where keto baking comes in handy! With some simple keto flour substitutes you can recreate all your favorite baked recipes and satisfy your cravings. Read on for the list of best flours for keto!
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DIFFERENT TYPES OF Keto flour:
Based on 2 TBSP
Coconut Flour Carbs
Coconut flour is very popular among low-carb and gluten intolerant eaters because it still offers an amazing taste and impressive nutrition benefits! It is low in sugar while being high in protein and health fats. Coconut flour is essentially made from leftover coconut solids that are ground into a very fine, flour-like powder.
Total carbs: 8g
Net carbs: 3g
Almond Flour Carbs
Almond flour is made from boiling almonds to remove the skin, then grinding and sifting them into a fine flour. It also has a sweeter taste profile than flour and makes a delicious substitute, especially for healthier baked goods. This flour is known for being high in Vitamin E, which has been linked to lower rates of heart disease and cancer. Almond flour is also low on the glycemic index and high in magnesium, which is extremely beneficial for those with high blood sugar and type 2 diabetes.
Total carbs: 4.5g
Net Carbs: 3g
Almond Meal Carbs
Almond meal is not to be confused with Almond flour. While it also obviously is made from almonds, the difference here is grinding them with their skins intact resulting in a thicker, coarser flour.
Total Carbs: 3g
Net Carbs: 1.5g
Peanut Flour Carbs
Alright, where are all the nut butter fans? Peanut butter is a favorite of many people but constantly avoided because its heavily processed, however, there is a healthier way to enjoy it! Peanut flour is made from one ingredient - roasted peanuts. They are ground and then compressed to extract the oil. Because it is not processed and only comes from one ingredient, it has a very strong peanut flavor with much more nutritional value such as almost twice the amount of protein! It can be served by mixing it with a little bit of water or almond milk, and topping with your favorite berries. Have your peanut butter, and enjoy it too!
Total Carbs: 2.5g
Net Carbs: 1.5g
Pecan Flour Carbs
Pecan flour is yet another favorite for those who aren’t allergic. It is mostly used in sweet recipes, such as for a pecan or apple pie. It is made from ground up pecan nuts, obviously, and we are absolutely in love with this keto-friendly flour!
Total Carbs: 1.5g
Net Carbs: 1g
Flaxseed Meal Carbs
If you have never had flaxseeds, the taste can best be described as mildy nutty! It is very simple to make at home, you just need a blender to grind whole flaxseeds! Flaxseed meal is known for being full of Omega-3s which is essential for heart health.
Total Carbs: 4g
Net Carbs: 1g
Sunflower Seed Meal Carbs
Sunflower seed meal comes from extracting oil from sunflower seeds. Sunflower seeds in general provide a quick healthy, energy-filled snack!
Total Carbs: 3g
Net Carbs: 2g
Hazelnut Meal Carbs
Hazelnut meal is made from grinding roasted peanuts. It is not a common flour to use, but is still a great alternative to flour for those following a gluten free diet. It can be used to make a healthier homemade Nutella, as well!
Total Carbs: 4g
Net Carbs: 2g
Soy Flour Carbs
Soybeans are already one of the world’s most commonly used legumes, so it only makes sense to make it even more versatile! It does still contain a beany flavor but is a great, healthier substitute to use for baked goods. Plus, it is very high in protein and fiber, which is always a good thing!
Total Carbs: 4g
Net Carbs: 2.5g
Note that the substitution ratio for baking with keto flour, such as almond flour, is not 1:1 to regular flours. Get creative and experiment with combinations until you obtain the same results!