Cornbread, a cornerstone of American cuisine, is traditionally off-limits for those following a ketogenic (keto) diet due to its high carbohydrate content. Traditional cornbread is certainly not keto-friendly since the main ingredients are flour, sugar, and cornmeal. Cornmeal, ground from dried maize, contains approximately 79g of carbohydrates per 100g and very little fiber, making it unsuitable for a low-carb lifestyle. However, those craving the taste and texture of cornbread while adhering to a keto diet need not despair. There are several delicious and innovative low-carb alternatives that capture the essence of cornbread without the carb overload.
Understanding the Keto Diet and Carbohydrates
The ketogenic diet is a high-fat, very low-carbohydrate diet that forces the body to enter a metabolic state called ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates. To maintain ketosis, it's crucial to limit carbohydrate intake, typically to less than 50 grams per day. Therefore, high-carb foods like cornmeal are generally avoided.
The Problem with Traditional Cornbread
Traditional southern-style cornbread uses white or yellow cornmeal and is often full of sugar, creating a buttery, cakelike texture that is high in carbohydrates. A 1oz piece of regular cornbread has on average 20-30 carbs each. This high carb content makes it a no-go for those on a keto diet.
Keto-Friendly Cornbread Alternatives
The good news is that you can enjoy a cornbread-like experience without the carbs by using clever substitutions. The primary substitutes for cornmeal in keto cornbread recipes are almond flour and coconut flour, sometimes in combination.
Almond Flour
Almond flour is a popular low-carb baking ingredient made from finely ground almonds. Ground almonds are equivalent to coarse almond flour in the US. Almond flour is a great homemade alternative. It uses our sugar free honey to sweeten instead of sugar and then gets its natural corn taste from keto friendly baby corn, making it low in net carbs! It also uses almond flour to make it a gluten-free cornbread. It has a similar grit to cornbread but like most keto bread, it is decidedly eggier in texture. It's wheat-free. When using almond flour, it's recommended to use a coarser grind to emulate the texture of cornmeal. Remember that sometimes, almond meal is called almond flour. Either way, I like to get the coarsest that I see in order to have more grit to it.
Read also: Easy Low-Carb Cheese Crackers
Coconut Flour
Coconut flour is another low-carb option, made from dried coconut meat that has been ground into a fine powder. We do not suggest using coconut flour since it will absorb liquids and has a tendency to dry out quicker than nut flours. Coconut flour is very absorbent, so it's often used in combination with other flours to balance the texture.
Baby Corn
The secret ingredient in our recipe is keto friendly baby corn: did you know you can have corn on the keto diet? It’s true, baby corn is simply corn that has not matured yet, and as such it has significantly less sugar content and is low in net carbs. Unlike its sugar laden and carb heavy counterpart, baby corn is picked before it matures causing it to be low in carbs, starch and sugar. Beyond its keto friendly properties, baby corn is minimally processed and free of harmful chemicals that’s found in mature corn. Another reason to use baby corn in this keto cornbread recipe is the lower cost compared to using a corn extract which most cornbread recipes use. In addition to the extracts not always being non-GMO, they are very expensive and have a fake corn taste.
Key Ingredients in Keto Cornbread Recipes
Besides almond and coconut flour, several other ingredients contribute to the taste and texture of keto cornbread:
- Eggs: Eggs are essential for binding the ingredients and providing structure to the bread. If you know anything about baking with coconut flour, you know you need all of these eggs!
- Butter: Butter adds richness and flavor. Good cornbread deserves butter and plenty of it! I use salted in this recipe. You can replace the butter with coconut oil or olive oil if you cannot eat dairy.
- Sweetener: Many people are surprised to see sweetener in cornbread. Let me point out that this is because real cornmeal has a sweet-ish flavor, even without anything added to it. If you don’t want to use it, feel free to skip. Unlike traditional southern style cornbread that is full of sugar, we only use our sugar free honey to sweeten our cornbread. This gives it a classic taste that all cornbreads have with a fraction of the sugars.
- Baking Powder: Baking powder is a leavening agent that helps the bread rise.
- Xanthan Gum: Xanthan gum helps hold the bread together a little better after baking. If you prefer, you can skip it. Just let the bread cool completely before slicing!
- Flavoring: You do NOT need corn flavoring to make this taste like cornbread, in my opinion. But a lot of readers do love that addition. For more corn flavor, add a few drops of corn flavoring.
Optional Add-ins for Flavor and Texture
Keto cornbread recipes are highly customizable. Consider adding these ingredients for extra flavor and texture:
- Cheese: Cheddar cheese adds a savory flavor and moist texture.
- Bacon: Crumbled bacon provides a smoky, salty flavor.
- Jalapeños: Chopped jalapeños add a spicy kick.
- Sausage: Crumbled sausage adds a savory and hearty element.
Corn Extract
While many traditional cornbread recipes use cornmeal that is high in carbohydrates, most ketogenic alternatives tell cooks to use corn extract; unfortunately, corn extract is expensive and doesn’t add an authentic, real corn taste that you crave.
Read also: Keto Calorie Counting: A Detailed Guide
Recipe for Keto Cornbread
Here's a basic recipe for keto cornbread using almond flour:
Ingredients:
- 1/2 cup melted butter
- 2 cups heavy cream
- 3 eggs
- 1 cup almond flour or almond meal
- 1 teaspoon salt
- 1/2 teaspoon baking soda
Instructions:
- Preheat oven to 350°F (175°C).
- Place melted butter in a medium bowl. Add heavy cream and stir.
- Add all other ingredients in order and stir until well incorporated.
- Pour the cornbread batter into a greased 8x8 baking dish and bake for 30-40 minutes or until golden brown on top and set in the center.
- Allow to cool slightly before serving.
Tips for Baking Keto Cornbread
- Don't over-bake: Keto cornbread can dry out easily, so it's important to monitor it closely while baking. Make sure you don’t over-bake the bread or it will become dry. Every oven is different and you need to check on it often. Once the edges are golden and the top is just firm to the touch, remove it right away.
- Use a skillet: Baking in a cast iron skillet creates a lovely brown crust. The pan: You don’t have to use a cast iron skillet, but it creates a lovely brown crust. Any ovenproof skillet will do or cake pan will do. You can even use a pie plate, but if it’s glass or ceramic, the bread will take longer to bake.
- Let it cool: Because of its eggier texture, it can fall apart if you serve it immediately.
- Adjust sweetness: You can adjust the amount of sweetener to suit your taste preferences.
- Experiment with add-ins: Get creative with your add-ins to create unique flavor combinations.
Serving Suggestions
Keto cornbread is a versatile side dish that pairs well with a variety of meals:
- Chili: Keto cornbread is the best side dish for all Southern cooking. This is the perfect companion for chili and soups. Seriously, don’t forget to whip up a batch of my heartwarming keto chili!
- Soups: This fluffy Keto cornbread is perfect for dunking into soup or mopping up gravy.
- BBQ: It’s a good compliment and goes with so many things, soups, chili…etc. Add black soy beans.
- Breakfast: Cornbread French Toast would also be a good choice, with no-sugar maple syrup drizzled over it. If you are looking for more of a sweet flavor, I love raspberry jam spread on top. And for dessert, a scoop of low carb ice cream on top.
- Stuffing: Southern stuffing uses crumbled cornbread, celery, onion and sage for a perfect savory side.
Variations on Keto Cornbread
- Keto Cornbread Muffins: If you have cornbread muffins on your mind and want to keep them low carb, simply double the recipe and divide among a lined 12-cup muffin tin. You could even make keto cornbread muffins using a muffin pan. Yes you can! It is really easy to convert this keto almond flour cornbread recipe into cornbread muffins. It’s just a simple change.
- Mexican Keto Cornbread: Mexican style cornbread is a spicier cornbread, often used in casseroles and for those who like more heat in their cooking. You can make this recipe a little spicier by adding in jalapeno & cheddar to make some low carb jalapeno cornbread for your next chili meal.
- Keto Cornbread Dressing: Cornbread dressing with sausage is a traditional southern side dish that’s great with gravy!
Storing Keto Cornbread
Store leftover keto cornbread in a covered container on the counter for up to 4 days, or in the fridge for up to a week. You can also freeze the bread for several months. Make sure to put it in an airtight container or ziploc freezer bag for best results. You could also double protect it by using one inside the other.
Nutritional Information
These keto cornbread recipe has 5.7g of carbs and 3.1g of fiber. That means it has 2.6g net carbs per slice. 1. 6g net carbs per slice with cheese and bacon. To rectify that problem, our keto cornbread recipe only has 1.4 NET Carbs per slice.
Read also: Magnesium Supplements for Keto