Guide to Keto Flour Substitutions

Flour Alternatives For The Ketogenic Diet

Every now and then, I like to make keto desserts.  Traditional flours are a no-go on this low-carb way of eating.  So my keto dessert recipes are made with gluten-free, low carb alternatives to wheat flour.

Here are some alternative flours you can use to create delicious baked goods that are gluten-free, sugar-free, low-carb and perfect for the keto diet.

Almond Flour

Almond flour is one of the best keto alternatives to regular flour. It’s grain-free, low-carb, and widely available.

Almond flour comes in natural and blanched varieties.  For keto baking, you’ll want to look for a blanched almond flour with a super-fine grind.

Coconut Flour

Coconut flour is made from dehydrated coconut meat.  It has a low fat content and a high fiber content. As such, coconut flour soaks up liquid like a sponge.

So, if you use coconut flour in a recipe, make sure to use less coconut flour and more liquid.  A little coconut flour goes a long way.  Remeber, coconut flour cannot be substituted cup-for-cup for regular wheat flour.

Ground Flax Meal

Flax meal is also known as ground flax, ground flaxseeds, or linseed.  Flax meal is high in fiber and Omega 3, and has a subtle nutty taste.  Ground flax meal will gel when mixed with water or other liquid ingredients.

Flax meal is not typically used as the main flour replacement, but rather as an added recipe ingredient.  Flax can also be used as an egg replacement.

Psyllium Husk Powder

You might know psyllium husk powder as a fiber supplement, but it can also be used in keto baking.  In keto recipes, it is used as a thickener.

In low-carb baking recipes, psyllium husk powder absorbs liquid, acting as a binder.  It gives the recipe structure, and makes the finished break or cake less crumbly.

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