Switching to a ketogenic diet often means giving up certain culinary favorites, including pastries made with traditional phyllo dough. For those who miss the flaky texture and versatility of phyllo in dishes like spanakopita or baklava, finding suitable keto-friendly alternatives becomes essential. While traditional filo pastry is high in carbohydrates, creative adaptations using low-carb ingredients can help recreate the essence of these beloved dishes.
The Challenge of Keto Phyllo Dough
Traditional phyllo dough relies on gluten from wheat flour to achieve its characteristic thinness, elasticity, and crispiness. Since gluten is off-limits on a keto diet, replicating the authentic texture presents a significant challenge. However, with innovative approaches and alternative ingredients, it's possible to create satisfying low-carb versions.
Key Ingredients for Keto Phyllo Dough
Coconut Flour
Coconut flour serves as a base for many keto dough recipes due to its finely ground texture and neutral flavor. Unlike almond flour, coconut flour provides a smoother consistency, making it ideal for creating a delicate phyllo-like dough.
Psyllium Husk Powder
Psyllium husk powder acts as a binding agent, mimicking the role of gluten in traditional dough. It helps achieve a "gummy" consistency, allowing the dough to be spread and thinned without falling apart. A typical ratio is 2 parts coconut flour to 1 part psyllium husk powder.
Other Important Components
- Melted Butter: Adds richness and flavor to the dough. Grass-fed butter is a preferred option.
- Eggs: Contribute to binding and structure.
- Olive Oil: Provides moisture and helps with elasticity.
- Sea Salt: Enhances the overall flavor profile.
Keto Phyllo Dough Recipe
Here's a recipe for keto phyllo dough, adapted from various sources, that you can use as a base for your favorite pastries:
Read also: Delicious Keto Dessert Filling
Ingredients:
- 6 tbsp coconut flour
- 3 tbsp psyllium husk powder (blonde variety)
- 1 tsp sea salt
- 115g (4 oz) melted grass-fed butter
- 2 large pasture-raised eggs
- 4 tbsp extra virgin olive oil
Directions:
- In a deep mixing bowl, combine coconut flour, sea salt, and psyllium husk powder. Mix well.
- Add the melted butter to the mixture and combine thoroughly by hand.
- Incorporate the eggs and olive oil, continuing to mix by hand. Be patient and allow the psyllium to absorb the liquids.
- After a few minutes, you should be able to form a ball. If the dough is too dry, add a little warm water and mix again.
- Cover the dough with plastic wrap and let it sit in the refrigerator for 30 minutes.
- Check the consistency after 15 minutes. If it's dry and breaks easily, add more water and mix. The dough should have a gummy, playdough-like consistency when ready.
- Sprinkle coconut flour on your working surface and place the dough in the center.
- Press the dough with your hand while holding the edges to prevent breaking.
- Once the dough is about 1 cm thin, sprinkle more coconut flour and gently roll it out with a rolling pin. Be patient to avoid tearing the dough. Aim for the thinnest possible sheet.
Keto Spanakopita Recipe
Based on a simplified, low-carb version of a Greek favourite - Spanakopita, a delicious savoury pie filled with spinach and feta cheese. This recipe is adapted from Keto Morning Hot Pockets which went viral over the social media. This recipe is nut-free by using flax meal instead of almond flour. Because flax meal is more absorbent than almond flour, added some cream cheese.
Ingredients:
- Keto Phyllo Dough (recipe above)
- Spinach and Feta filling
Instructions:
- Add the flax meal.
- Fold over like an envelope and seal the dough.
- Poke some holes for releasing the steam while baking.
- When done, remove from the oven and let it cool down for a few minutes.
Keto Sigara Boregi (Cheese Rolls) Recipe
These pastry rolls filled with a tangy Feta cheese mixture are a versatile starter, lunch or snack option. They are wonderful on their own or with a side salad. The original Turkish recipe (börek) requires filo (phyllo) pastry, which is an unleavened dough stretched out so thinly that it is almost transparent. The ‘stretch’ comes from the gluten in wheat flour, so it’s virtually impossible to achieve when using grain-free flour alternatives. As a result, the texture of cheese cigars is quite different from the crunchy, crispy one that filo pastry delivers. But despite the compromise, you still get the full flavour and a nice flakiness with each bite.
Ingredients:
- Keto puff pastry
- Filling: Feta cheese, paprika, milk and chopped mint/parsley, egg.
Instructions:
- Make the puff pastry dough according to instructions, but with NO SALT (Feta cheese is quite salty already).
- Crumble the Feta cheese and put it in mixing bowl together with paprika, milk and chopped mint/parsley.
- Beat one egg until foamy and add it to the Feta bowl; mix well, mashing it all up with a fork.
- Dust a silicone pastry mat and rolling pin with a little sesame flour, place chilled pastry dough over the mat and stretch it out to a sheet about 40cm x 30cm.
- Cut the pastry sheet into 9 sections (2 equal cuts along the longest side and 2 equal cuts along the shortest side).
- Pre-heat oven to 200°C fan (220°C static).
- Place a spoonful of filling on each pastry section alongside the long edge - about 3cm in.
- Beat the other egg and brush a little along the opposite edge, then roll the pastry as tightly as possible, like you would a cigar.
- Ensuring that the seals are facing downwards.
- Brush each cigar all over with the remaining beaten egg.
- Bake for 17-18 minutes, until golden-brown and caramelised.
- Let the cigars cool and firm up before serving - re-heat them if you prefer them warm.
Keto Baklava Bars Recipe
While a true keto baklava with flaky phyllo dough is nearly impossible, these bars offer a similar flavor profile with a fraction of the carbs.
Ingredients:
- Crust:
- Almond flour
- Sweetener (BochaSweet or allulose recommended)
- Salt
- Xanthan gum
- Chilled butter
- Nut Topping:
- Finely chopped walnuts (or other nuts like pistachios, almonds, or pecans)
- Brown sugar substitute
- Cinnamon
- Orange zest
- Melted butter
- "Honey" Syrup:
- Water
- BochaSweet (or allulose)
- Keto-friendly caramel syrup (ChocZero recommended)
- Vanilla extract
Instructions:
- Crust:
- Preheat oven to 325F and line an 8x8 pan with parchment paper.
- In a food processor, combine almond flour, sweetener, salt, and xanthan gum. Pulse to combine.
- Scatter butter pieces over and pulse until the mixture resembles coarse crumbs.
- Transfer to the prepared pan and press firmly into the bottom with a flat-bottomed glass or measuring cup.
- Bake for 15-18 minutes, or until the edges are golden brown. Remove and let cool completely.
- Nut Topping:
- In a medium bowl, whisk together nuts, brown sugar substitute, cinnamon, and orange zest.
- Stir in melted butter until well combined.
- Spread the nut topping over the cooled crust, pressing to adhere.
- Return to the 325F oven to bake another 20 minutes.
- Remove and let the bars cool in the pan.
- "Honey" Syrup:
- In a small saucepan over medium heat, combine water, BochaSweet, and keto-friendly syrup.
- Bring to a boil and then reduce to a simmer.
- Cook about 3 minutes, until slightly thickened.
- Whisk in vanilla extract.
- Drizzle over the cooled bars.
- Lift the bars out by the overhanging parchment and place on a cutting board. Use a sharp knife to cut the bars into 16 squares or triangles.
Tips for Working with Keto Phyllo Dough
- Patience is key: Working with keto dough requires patience. Allow the psyllium husk powder enough time to absorb the liquids and create the desired consistency.
- Use coconut flour for rolling: Sprinkle coconut flour on your working surface to prevent the dough from sticking.
- Roll gently: Avoid pressing too hard when rolling out the dough, as it can tear easily.
- Add moisture if needed: If the dough becomes too dry, add a small amount of warm water to achieve the right consistency.
Read also: Easy Low-Carb Cheese Crackers
Read also: Keto Calorie Counting: A Detailed Guide