Low Carb & Gluten Free Flour Alternatives for Baking

When following a keto or low-carb diet, it's essential to limit your intake of carbohydrates. Unfortunately, traditional wheat flour is high in carbohydrates, which makes it challenging to use in baking for those following these diets. Now that does not mean you need to give up on your favourite pastry or an occasional chocolate donut. Thankfully, there are several alternative flours available that are low in carbs and can still produce delicious baked goods.

Almond Flour

Almond flour is one of the most popular options for those on a keto or low-carb diet. It is made from ground blanched almonds (which also makes it 100% gluten-free) and is low in carbohydrates and high in healthy fats and protein. With a slightly sweet, nutty flavor, almond flour is perfect for making those yummy cookies, cakes, and other baked goods.

Approximate nutritional information for almond flour per 100 grams:

• Calories: 580
• Protein: 21 g
• Fat: 50 g
• Carbohydrates: 22 g (of which fiber is 12 g and sugar is 4 g)
• Sodium: 7 mg 

Almond Flour Uses:

1. Baking: Used as a substitute in baking, especially for people on a low-carb or keto diet. Go ahead and make anything from pancakes and cupcakes to muffins or cookies. The options are endless!
2. Coating: Almond flour can be used as a coating for chicken or fish. So if you are someone who enjoys a crispy texture or nutty flavor on their choice of protein, this is the flour for you.
3. Thickening: Almond flour can be used as a thickener for sauces and gravies, as it helps to create a smooth and creamy texture.
4. Breading: Almond flour can be used as a breading for vegetables or meat, providing a crunchy and flavorful coating.
5. Snacking: Almond flour can be used to make low-carb and keto-friendly snacks, such as energy balls, protein bars, and granola.

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Coconut Flour

Made from ground coconut meat, coconut flour is an excellent alternative to tradition flour (wheat). Coconut flour is very low in carbohydrates and high in fiber, making it an excellent choice for keto and low-carb baking. The high fiber content also helps in digestion, among other health benefits. Coconut flour has a slightly sweet, coconutty flavor and is perfect for making pancakes, waffles, and muffins.

Approximate nutritional information for coconut flour per 100 grams:

• Calories: 354
• Protein: 19 g
• Fat: 8 g
• Carbohydrates: 58 g (of which fiber is 38 g and sugar is 6 g)
• Sodium: 30 mg

Coconut Flour Uses:

1. Baking: Coconut flour is a great option for baking, especially for people on a low-carb or keto diet. It can be used to make a variety of baked goods, such as bread, muffins, cakes, and cookies. However, it is important to note that coconut flour absorbs more liquid than other flours, so recipes may need to be adjusted accordingly.
2. Thickening: Coconut flour can be used as a thickener for soups, stews, and sauces. It helps to create a creamy texture and adds a slight coconut flavor to the dish.
3. Breading: Coconut flour can be used as a breading for meat, fish, or vegetables. It provides a crispy coating and adds a subtle coconut flavor to the dish.
4. Snacking: Coconut flour can be used to make low-carb and keto-friendly snacks, such as energy balls, protein bars, and granola.
5. Smoothies: Coconut flour can be added to smoothies to add fiber, protein, and healthy fats. It also adds a creamy texture and coconut flavor to the smoothie.

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Sesame Seed Flour

Sesame seed flour is a great nut-free flour alternative. Sesame seed flour is made from ground sesame seeds and is low in carbohydrates and high in protein and healthy fats. Naturally gluten-free, sesame seed flour has a slightly nutty flavor. It is a great four to work with when it comes to baking savoury goods for example pizza crust, bread, muffins and even crackers. That said, it can also be used to make sweet baked products like cakes and cookies among other baked goods too.

Approximate nutritional information for sesame seed flour per 100 grams:

• Calories: 592
• Protein: 44 g
• Fat: 44 g
• Carbohydrates: 24 g (of which fiber is 11 g and sugar is 0.3 g)
• Sodium: 26 mg

Sesame Seed Flour Uses:

1. Baking: Sesame flour can be used in baking, especially for people on a low-carb or keto diet. It can be used to make a variety of baked goods, such as bread, muffins, cakes, and cookies. It has a nutty flavor and adds a unique taste to baked goods.
2. Coating: Sesame flour can be used as a coating for meat or fish, giving it a crispy texture and nutty flavor.
3. Thickening: Sesame flour can be used as a thickener for sauces and gravies, as it helps to create a smooth and creamy texture.
4. Snacking: Sesame flour can be used to make low-carb and keto-friendly snacks, such as energy balls and protein bars. It is a good source of protein and healthy fats, making it a nutritious snack option.
5. Asian cuisine: Sesame flour is commonly used in Asian cuisine as a thickener for sauces and as a coating for foods like tofu and vegetables.

Psyllium Husk Flour

Psyllium husk flour is made from the outer husk of the psyllium plant's seeds. It is naturally gluten-free and is a great substitute for wheat flour in baking. The high fiber content in psyllium husk flour makes it great for baking as it binds ingredients together rather nicely. It is also known to be sed as a dietary supplement to promote digestive health and regularity. The mild, nutty flavour of psyllium husk flour makes it a great choice for baking breads, muffins and pancakes.

Approximate nutritional information for psyllium husk flour per 100 grams:

• Calories: 200
• Protein: 0.5 g
• Fat: 0.6 g
• Carbohydrates: 88.5 g (of which fiber is 83.5 g and sugar is 0.5 g)
• Sodium: 50 mg

Psyllium Husk Flour Uses:

1. Baking: Psyllium husk flour can be used in baking, especially for people on a low-carb or keto diet. It can be used to make a variety of baked goods, such as bread, muffins, cakes, and cookies. It helps to bind the ingredients together and provides a moist texture to the baked goods.
2. Thickening: Psyllium husk flour can be used as a thickener for soups, stews, and sauces. It helps to create a smooth and creamy texture and adds fiber to the dish.
3. Binding: Psyllium husk flour can be used as a binding agent in recipes, such as meatballs and veggie burgers. It helps to hold the ingredients together and prevents the mixture from falling apart.
4. Low-carb breading: Psyllium husk flour can be used as a low-carb breading for meat, fish, or vegetables. It provides a crispy coating and adds a subtle nutty flavor to the dish.
5. Digestive health: Psyllium husk flour is a good source of fiber, which promotes digestive health and can help regulate bowel movements.

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Lupin Flour

Lupin flour is a low-carb and high-protein flour substitute made from ground lupin beans. It is a popular ingredient among people on a keto or low-carb diet. The presence of high protein content means it helps support muscle growth and repair. High percentage of fiber helps to promote digestive health and is known to help with cholesterol and maintaining blood sugar levels.

Approximate nutritional information for lupin flour per 100 grams:

• Calories: 371
• Protein: 40.5 g
• Fat: 10.9 g
• Carbohydrates: 13.0 g (of which fiber is 37.3 g and sugar is 4.7 g)
• Sodium: 10 mg

Lupin Flour Uses

1. Lupin flour bread: Lupin flour can be used to make a delicious and low-carb bread that is high in protein and fiber. You can add in some seeds or nuts for extra texture and flavor.
2. Lupin flour pizza crust: Lupin flour can also be used to make a crispy and low-carb pizza crust. It has a nutty flavor that pairs well with pizza toppings, and it's a great alternative to high-carb pizza crusts.
3. Lupin flour muffins: Lupin flour can be used to make fluffy and delicious muffins that are high in protein and low in carbs. You can add in some berries or nuts for extra flavor and texture.
4. Lupin flour pancakes: Lupin flour can be used to make fluffy and delicious pancakes that are high in protein and low in carbs. You can add in some sugar-free syrup or fresh berries for extra sweetness.
5. Lupin flour cookies: Lupin flour can be used to make chewy and delicious cookies that are high in protein and low in carbs. You can add in some chocolate chips or nuts for extra flavor and texture.

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In conclusion, there are many different types of flours available that are suitable for keto and low-carb baking. Almond flour, coconut flour, sesame seed flour, lupin flour, and psyllium husk powder are all great options that can produce delicious baked goods while still being low in carbohydrates. Experiment with these flours to find your favorites and enjoy your baked goods while still sticking to your diet.