For individuals adhering to a ketogenic diet, one of the most significant hurdles involves minimizing carbohydrate intake, which often means eliminating flour-based staples like bread, pasta, and crackers. Traditional wheat flour is unsuitable for the keto diet due to its high carbohydrate content. Fortunately, numerous low-carb flour options are available for keto cooking and baking. While these alternatives may not perfectly replicate wheat flour, they enable the creation of keto-friendly versions of beloved high-carb foods, including sweets, breads, and batters.
Although most keto-friendly flours contain some carbohydrates, they are also rich in fiber, resulting in low net carbs. Net carbs represent the number of grams of carbohydrates in a food after subtracting the fiber grams. Since fiber is an indigestible carbohydrate, its carbs do not count towards the daily carb limit.
Top Keto-Friendly Flour Alternatives
Here are some of the best keto-friendly flours, along with guidance on how to use them and some of the most popular recipes.
Almond Flour
Almond flour is a widely used keto flour substitute made from crushed almonds. It is very low in carbs, with only 3 grams of total carbs and 1 gram of net carbs per 2-tablespoon (14-gram) serving.
Almond flour can be used as a 1-to-1 substitute for wheat flour in baking, but baked goods made with almond flour tend to be slightly spongy. It can also be used as breading for fried, air-fried, or baked foods, but it is primarily used for keto baked goods.
Read also: Easy Low-Carb Cheese Crackers
Best for: Baking, breading
Recipes:
- The Best Keto Bread Recipe
- Low Carb Paleo Keto Blueberry Muffins
- Keto Almond Flour Pancakes
Almond flour is a grain-free alternative to regular flour. A 1/4 cup of almond flour contains 160 calories, 14 grams of fat, 6 grams of protein, and just 2 grams of net carbs, making it one of the best keto flour alternatives. The typical almond flour is made from almonds that are blanched (boiled in water to remove the skins) and ground into a fine flour. Almond flour is available in supermarkets and grocery stores, but you can find it for the lowest price when you buy it in bulk online. Make sure you purchase the finest blanched almond flour that has no darker specks of skin.
There is no suggested measurement ratio for all-purpose flour and almond flour. This is partly because every brand of almond flour is slightly different. Resist the urge to thin out low-carb batters, as you may end up with a soggy mess. Always allow keto-friendly baked goods to sit and cool completely. Since almond flour can become rancid fast, it is best to put it in the fridge or freezer after opening. The only problem with using almond flour is that it is easy to overdo it. A cup of almond flour, for example, consists of about 90 almonds - an amount that someone would rarely eat in one sitting.
If you are running low on almond flour for baked goods like muffins and cookies, then simply throw some almonds in a food processor, make some almond meal, and use it to replace the blanched almond flour. Do the same thing with almond meal that you do with almond flour.
Coconut Flour
Coconut flour is a very fine, powdery flour made from coconut flesh. Its mild coconut taste works well in most desserts, making it a popular choice for keto bakers. A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs.
Read also: Keto Calorie Counting: A Detailed Guide
Because coconut flour absorbs a lot of liquid, only a small amount is needed in most recipes. Using it as a 1-to-1 substitute for flour will result in an extremely dry product unless you add extra liquid ingredients. Therefore, it is best used in recipes specifically developed for coconut flour. It also makes an excellent thickener, but keep in mind that it may impart a hint of coconut flavor.
Best for: Baking desserts, thickening
Recipes:
- The Best Keto Coconut Flour Cookies
- Keto Coconut Flour Chocolate Cake
- Keto Biscuits
Coconut flour is made from dehydrated coconut meat after most its fat has been extracted to produce coconut oil. Each 1/4 cup of coconut flour contains 120 calories, 3 g of fat, 4 g of protein, 16 g of carbohydrates, 10 g of fiber, and 6 g of net carbs. Just like in the case of almond flour and almond meal, coconut flour cannot be directly substituted in your old recipes. Batters will tend to thicken after they have sat for a few minutes. If you are making a low-carb keto waffle, for example, make sure you allow the batter to stand and thicken for a couple of minutes. When combining almond flour and coconut flour together, the best ratio is 3:1 almond flour to coconut flour. By combining these low-carb flours, you can closely mirror all-purpose flour without the need for additional eggs. Since coconut flour absorbs moisture like a sponge, it’s important to keep it in an airtight sealed bag or container. If you don’t like the taste of coconut, you may still want to try baking with coconut flour because the taste can easily be masked by other strong flavors. Ditch the all-purpose flour, you will never need it again - especially if you are a shrimp lover. This recipe demonstrates coconut flour’s versatility.
Chia Flour
Chia flour is made from ground chia seeds, which are high in soluble fiber. Chia absorbs a lot of water and moisture, similar to coconut flour. A 2-tablespoon (12-gram) serving of ground chia seeds contains 5 grams of total carbs and 0 grams of net carbs.
Chia flour is not commonly used in keto baking recipes on its own. It is typically mixed with other flours when baking. However, both whole chia seeds and ground chia seeds can be used to make a low-carb, high-fiber pudding.
Read also: Magnesium Supplements for Keto
Best for: Baking
Recipes:
- Keto Bread in Bread Machine
- Chocolate and Coffee Brownies
- Keto Chia Seed Chocolate Pudding
Chia seed flour is made from chia seeds, which are packed with omega-3 fatty acids that reduce triglycerides and lower inflammation in the body. Another interesting way to use this is by blending it with other low-carb flours for cakes and muffins.
Flaxseed Meal
Flaxseed meal is made from ground flaxseeds, which are low in carbs (4 grams of total carbs and 0 grams of net carbs per 2-tablespoon (14-gram) serving) and rich in potentially anti-inflammatory omega-3 fats. Like chia flour, it absorbs a great deal of liquid, so it is usually mixed with other keto-friendly flours in baking. However, flaxseed meal is commonly used on its own or with chia seeds to make crackers.
Best for: Crackers
Recipes:
- Keto Flaxseed Crackers
- Flaxseed Wraps
- Keto Flaxseed Cinnamon Bun Muffins
Flax meal is also known as ground flax, ground flaxseeds, or linseed. Due to its earthy taste, flax meal is perfect for making keto-friendly bread, muffins, cookies, nutty cakes, and scones. By simply putting some water on the flaxseeds and letting them swell, they acquire egg-like properties. Flax meal and flaxseeds can become rancid very quickly, so it is best to store them in the fridge before and after opening. Although they have similar fatty acid content and health benefits, golden flaxseeds are known as the better tasting flaxseed. The flaxseed meal in this recipe helps hold the delicious keto-friendly breading of these nuggets together.
Psyllium Husks
Psyllium husks are rich in fiber and are a key ingredient in many fiber supplements. They absorb water and swell up, adding structure to foods that contain them. One tablespoon (9 grams) contains 8 grams of total carbs and 1 gram of net carbs.
Adding a little bit of psyllium husk powder to keto recipes made with almond flour provides a more bread-like texture, but it is typically mixed with other flours.
Best for: Baking
Recipes:
- Easy Low Carb Keto Buns
- Easy Low Carb Bread Recipe
- 90-Second Keto Bread
Psyllium husk is typically used medicinally as a colon cleanser, but in the kitchen, it is a thickener that helps the recipes bind together. For this reason, psyllium husk powder is an essential ingredient for making low-carb bread, cakes, and pies. Keep the psyllium in the container that it comes in, and store it in a cool, dry place.
Oat Fiber
Oat fiber is made from the crushed husks of oats. It is a common addition to keto baked goods because it provides some structure and bread-like consistency. One teaspoon (4 grams) contains 4 grams of total carbs and 1 gram of net carbs.
Recipes do not often use oat fiber as a standalone flour but instead use it in combination with other low-carb flours.
Best for: Baking
Recipes:
- Keto Oat Fiber Muffins
- Oat Fiber Keto Buttermilk Pancakes
- Keto Low Carb Waffles
Cereal grains like oats aren’t keto-friendly, but oat fiber is. Sugar-free oat fiber is made from the non-digestible outer husk of oats and is almost entirely insoluble fiber. Oat fiber is used in keto-friendly recipes calling for a more bread-like texture, but you probably won’t use it as a standalone flour. Blend it with almond flour for a good chew and less crumble on baked goods.
Lupin Flour
Lupin flour is made from sweet lupin beans, a close relative to peanuts and soybeans. It is commonly used in gluten-free pasta and is a key ingredient in several keto-friendly pasta recipes. A 1/4-cup (28-gram) serving provides 11 grams of total carbs and 1 gram of net carbs. It is also naturally high in protein.
Although it is most frequently used for pasta, many baking recipes feature a mixture of lupin flour and coconut flour or almond flour.
Best for: Pasta
Recipes:
- Lupin Flour Fettuccine Noodles
- Keto Lupin Flour Chocolate Chip Cookies
- Keto Lupin Flour Biscuits
Lupin flour is another carb-free flour alternative made from dried and ground lupin beans, legumes closely related to peanuts. You can also use it as a thickening ingredient instead of cornstarch in soups and gravies. Note that if you’re allergic to peanuts, you may also be sensitive to lupin.
Pork Rind Crumbs
Crushed pork rinds (fried pork skins) make a great breading for fried, air-fried, or baked keto foods, since flour and cornmeal are off the table due to their carb content. You can buy pork rind crumbs or make your own using store-bought pork rinds.
Pork rind dust is totally free of carbs and high in fat and protein, making it ideal for keto. It is a great alternative to breadcrumbs as well, so you can use it to make meatballs, meatloaves, and many other recipes that are typically high in carbs.
Best for: Breading, meatballs
Recipes:
- Pork Rind Chicken Tenders
- (The Best!) Gluten Free & Keto Meatballs
- Keto Seasoned Bread Crumbs
Pork rind dust is made from ground-up pork rinds, which are deep-fried pig skin or chicharrones. When it comes to flavor, pork rind dust has a savory and salty taste. Use it to coat pork, chicken, and fish, like our salmon patties. This is one of our favorite keto “flours” for frying.
Other Nut and Seed Flours
You can grind almost any nut to obtain a flour-like consistency and use it to reduce the carb content of your recipes. Walnut meal, for example, can be used in many recipes that call for almond flour. Other nut flours that you can experiment with are hazelnut meal, pecan meal, macadamia nut meal, and pistachio meal. An important caveat, however, is that it is much harder to find recipes using these nut flours. Store them in the same way that you would for almond flour and almond meal. This recipe works well with either chopped walnuts or coarse walnut meal.
Sunflower seed meal and pumpkin seed meal are ideal options for those who are allergic to any of the nut flours we mentioned above. Replace almond flour/meal with the same amount of sunflower seed or pumpkin seed meal. If you are trying to avoid coconut, then use more flour and less liquid than the recipe calls for. The downside of these flour alternatives is that they are a bit more expensive than the more popular low-carb flours and much harder to find.
Sunflower seed flour is made of raw sunflower seeds blended to a flour-like consistency. Bakers can use it in muffins, pancakes, or bread recipes. It’s also used as a binder in meatballs or veggie burgers. If it looks too pricey at the grocery store, almond flour is the closest alternative.
Walnut flour is made by grinding walnuts into a fine meal. Rich in omega-3 fatty acids and antioxidants, walnut flour adds a nutty flavor to baked foods like brownies, muffins, and quick breads. Since its texture can be a little coarse, it’s often blended with finer flours like almond or coconut to reduce breadcrumbs. You can also use it as a crust on fish or chicken.
Other Bean Flours
There are many different types of bean flour that you can try.
Organic Soy Flour
Soy flour is derived from ground soybeans. It is somewhat similar to coconut flour in that it is quite dry and easily absorbs ingredients. It also has more protein than the keto flours we mentioned above and is an excellent source of dietary fiber.
Organic Sesame Flour
Sesame seed flour is a great alternative to all-purpose flour. It tastes great in both sweet and savory recipes and is especially good for making keto bread. By using sesame flour with psyllium powder, you can make your favorite baked goods more light and fluffy.
Considerations When Using Keto Flours
Using the right flour is the key to becoming a successful keto baker and chef, but there are a couple of other ingredients that are equally important as well.
As with the flour alternatives that we looked at earlier in this article, make sure you are mindful of the net carbs that these lesser-known flours contain.
Here are some additional considerations to keep in mind when using keto-friendly flours:
- Adjust for moisture: Coconut flour absorbs a lot of liquid, so it’s common to see it as a blended flour with almond flour, which behaves more like a wheat flour. Low-carb flours tend to require more liquid to achieve the right consistency in a recipe. Most likely, you’ll be adding more water, eggs, or oil to keto baking.
- Adjust for texture: Most keto flours are naturally gluten-free, so you may need to add ingredients that act as a binder.
- Adjust for flavor: We like the earthy notes in walnut flour and the mild nutty aftertaste of almond flour, but some low-carb flours can overpower a recipe. You may also notice different flavor profiles.
- Consider blending flours: Many keto recipes include flour blends to improve the balance of flavors and textures or the structure of a dish. You can experiment with or steal any of our tested recipes.
- Gluten-Free: Most keto flours, like almond, coconut, and sunflower seed flours, are naturally gluten-free. If you’re sensitive to gluten or have celiac disease, it’s important to check labels for cross-contamination. The exception here is keto wheat flour.
- Substitution Ratios: Most low-carb flours aren’t suitable as 1:1 substitutes for traditional white flour. Usually, you’ll have to use a smaller amount of these substitutes due to their absorbency.
- Cost: Some keto flours are more expensive than wheat flours because they’re made from nuts, seeds, or fiber-rich ingredients that are costlier to produce. Others are produced on a smaller scale, like organic coconut flour, or are very niche. All of that can mean a higher price tag. That said, it’s easier to find a low-carb type of flour today than it was even just a few years ago.
Benefits of Keto-Friendly Flours
Low-carb flours are a no-brainer if you’re following a specialized diet like keto or paleo, as they help keep carb consumption low.
Here are some of the benefits:
- Low Glycemic Index (GI): Keto-friendly flours are digested more slowly, so they don’t cause blood sugar spikes and crashes, making these flours healthy for individuals with diabetes.
- Satiating: The fiber content in low-carb flours promotes a longer-lasting feeling of fullness.
- Weight Loss: Beyond satiety, many of these flours are low-calorie and high in dietary fiber. Others are high in healthy fats to promote better digestion and act as a more stable energy source.
- Nutrient-Dense: Many of these have high amounts of vitamins, minerals, and other health-boosting compounds to help you meet your nutritional needs.
- High-Quality: Keto-friendly flours are generally made with fewer heavily processed ingredients and are non-GMO.
- Versatile: Eliminating wheat flour from your diet doesn’t mean you can’t enjoy bread, buns, and pizza crust.
Low-Carb Baking Mixes
In the baking aisle, you may find some commercial low-carb baking mixes that contain a blend of flour substitutes, such as oat, hazelnut, and soy flour. Bob Red Mill’s low-carb baking mix, for example, contains 8 grams of net carbs per 1/4 cup of flour. To avoid the unnecessary confusion of finding the right product with the right amount of carbs, stick to following keto-friendly recipes and using the simplest ingredients.
Keto-Friendly Products
With all of the new low-carb food products hitting the marking lately, you may be wondering if it is really worth it to make your own keto-friendly baked goods. Unfortunately, many “keto-friendly” products have been found to contain more net carbs and a bigger impact on insulin secretion than indicated by the packaging. If you are going to buy premade keto-friendly baked goods, make sure you buy from a company that you’ve investigated yourself and know you can trust.
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