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Looking for the best Keto flour? Here are some of my favorite Keto flour substitutes.
If you were bummed at the thought that starting a keto diet meant you’d have to give up yummy baked goods, you’re in luck! Thanks to some fabulous Keto flour alternatives, you can still bake lots of yummy foods while on Keto!
Many people hear the word “Keto” and think all baked goods and breaded fried foods are out, but that isn’t the case. While you won’t be making them exactly the same way, by mixing up some of the ingredients you can still make seriously tasty versions of your favorite dishes that are low-carb and high-fat.
Best Keto Flour
When it comes to Keto flour alternatives, the two most popular ones are coconut flour and almond flour, but there are other alternatives as well.
Coconut Flour
When I first started out on a low-carb diet, I polled my low-carb friends to see if they had a good flour alternative. They all recommended coconut flour. Apparently, lots of people prefer coconut flour to almond flour, but you really need to try both to determine which you like the best. {Spoiler alert: I prefer almond flour.} People regularly use coconut in keto recipes. You’ll see coconut oil, coconut milk, and often times, coconut flour.
Coconut flour is made from dried coconut flesh that is then milled and ground into an extremely fine flour. This flour is super absorbent, so if you’re substituting coconut flour for a regular wheat flour, you’ll want to use more eggs than the recipe calls for. You’ll also want to note that when using coconut flour instead of a wheat flour, you’ll use 1/3-1/4 cup for every 1 cup of wheat flour the recipe calls for. A little goes a long way when it comes to coconut flour.
Almond Flour
As I said earlier, almond flour is my keto flour of choice. Almond flour is a finely ground flour that is made by processing blanched almonds. Almond flour is way more nutritionally dense than white and wheat flour. It has a bunch of protein and fiber plus it also has important nutrients like potassium and magnesium. I use almond flour almost every day..in both sweet and savory recipes.
While I love almond flour, I’ve heard that some people have problems digesting the flour, so that is something to keep in mind. Everybody is different and can tolerate different foods. Just because something works for me and my family, doesn’t mean it will work for yours.
Also, if you or someone close to you have a nut allergy, you’ll want to use coconut flour rather than almond flour.
I recommend refrigerating (or freezing) both almond flour and coconut flour as they tend to go bad much more quickly than regular flour. This is due to the processing they both go through. If you use a ton of almond flour or coconut flour and go through it quickly, you can store it at room temperature. I use these kitchen storage containers to store almond flour at my house.
Lupin Flour
Lupin flour has been around for a long time, but I only recently learned about it. Lupin flour is made from lupin beans, which are low-carb, high-protein legumes that are related to the peanut.
Lupin flour isn’t as dense as other keto flour alternatives so recipes made with lupin flour tend to more closely resemble the texture of baked goods made with wheat flour.
Because lupin beans are related to peanuts and soybeans, if you are sensitive to peanuts or soy, you’ll probably want to skip this flour.
Ground Seeds
If you’re not keen on the idea of almond flour, coconut flour or lupin flour, there is also the option of using ground seeds as your flour option. For some people, ground seeds (like sunflower seeds) work better with their digestive systems.
Whether you’ve been doing Keto for a long time or are new to this way of eating, I highly recommend experimenting with a variety of keto-friendly flours to find the one that works best for you!
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