Believe it or not, keto-friendly flour does exist. Flour is an important part of any baking recipe. Many people on the keto diet want to recreate keto versions of their favorite baked goods. How can you make great baked goods while sticking to your carb limit?
Fortunately, there are some keto-friendly flour substitutes out there. Many of these contain shallow net carb scores and are great for ketogenic diets.
If you are thinking about baking something crunchy, you might want to look at our post on crunchy keto snacks.
Table of Contents
Almond Flour
Almond flour contains moderate levels of protein, high levels of fat, and low levels of carbs. This makes it a great option for keto diets as it fits perfectly in your macros. It is denser than something like coconut flour. You must use the same amount of almond flour as regular all-purpose flour in your recipes.
Almond flour comes from the cake that remains after the oils have been pressed out of the nuts. It’s also grIt’sfor anyone following keto, paleo, soy-free, or gluten-free diets. Almond flour is one of the most cost-effective flour substitutes.
Almond flour contains vitamins E, manganese, fiber, monounsaturated fats, high protein, and low carbohydrates.
This makes almond flour a great choice as keto-friendly flour.
- Contains 1 - 3lb bag of Blue Diamond Almond Flour
- Great in recipes and baking
- Supports Keto and Paleo Lifestyles
- Finely sifted and made with high quality blanched almo
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Coconut Flour
Coconut flour comes from dried coconuts that are ground into a fine powder. It’s great for baking because it has a light flavor and scent. This flour is perfect for making cakes, muffins, or even pancakes because it’s so soft and airy. Coconut flour is high in fiber and low in net carbohydrates.
It can also be used to make desserts and bread. You only need to use 1/4 of normal flour in your recipes. For example, if your recipe calls for 1 cup of wheat flour, you would only use 1/4 cup of coconut flour in that recipe.
Coconut flour is gluten-free and contains many healthy fats you need on keto. It is also good for people watching their blood sugar, such as those with diabetes. It has high levels of fiber and promotes healthy digestion.
Coconut flour contains protein and is low in carbs.
- ✔️ Fresh & Flavorful Organic Flour – Gently milled from some of the world’s freshest organic coconuts, our coconut flour is the perfect flour substitute for white or grain flours. Unbleached and unrefined, it adds a mildly sweet, rich flavor to your favorite recipes and makes a great cake flour alternative.
- ✔️ Perfect For Gluten Free and Keto Baking – A versatile grain-free keto flour you can add to sweet or savory recipes–from gluten free bread, keto bread, gluten free cookies and beyond. Substitute 1 cup of wheat flour or 1 cup of all-purpose flour for ¼ cup of Coconut Flour organic + 1 egg (or egg substitute).
- ✔️ Low-Fat, Fiber-Rich Flour – A naturally rich source of fiber, this organic gluten free flour is also low in both sodium and fat. Whether you’re keto, paleo or somewhere in between, this delicate, silky nut flour is perfect for all your low keto snacks and keto desserts.
- ✔️ Certified Vegan & Paleo Plant-Based Flour – This organic gluten free flour is certified vegan, keto and paleo, making it a super-useful baking and cooking ingredient for a variety of different eating habits and dietary lifestyles. Use it for all your coconut flour keto recipes.
- ✔️ Certified USDA Organic and Premium Quality – Harvested from fresh, 100% organic coconuts grown and harvested on the sun-soaked fields of the Philippines, our coconut flour for baking is finely sifted, and of the highest quality. Plus, it’s Certified USDA Organic, Non-GMO Project Verified, and Kosh
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Ground Flaxseed
Ground flaxseed is packed with omega-3 fatty acids and is high in fiber and fat. People refer to flaxseed as one of the most powerful foods on the planet. It has been shown to help reduce the risk of diabetes, cancer, heart disease, and stroke.
Most of the health benefits of flaxseed come from lignans, omega-3, and fiber. It can also help with things like inflammation and hot flashes. Overall, ground flaxseed is a great option to replace flour.
- Ground organic flaxseed with great nutty taste
- 3 gram of dietary fiber per serving; 98 Milligrams of Lignans per serving
- Rich in Omega 3 (ALA) fatty acids
- 98 Milligrams of Lignans per serving
- Contains one 24 oz pack of Spectrum Essentials Organic Ground Premium Flaxs
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Psyllium Husk Flour
This keto-friendly flour substitute is high in fiber and low in net carbs. Psyllium husk is also used in products to help your digestive tract work reguIt’sy. It’toIt’sstoIt’ss through your digestive system without being broken down and absorbed. This makes it great for anyone who is dieting.
Psyllium husk can help people with diabetes, blood pressure problems, high cholesterol, constipation, and diarrhea. It’s one of the most effective fibers at lowering blood sugar levels.
This fiber can make you feel more full and cause you to eat less. For these reasons, psyllium husk flour is a great choice for the keto diet.
- Psyllium Husk Powder // Naturally sourced, hand selected husk, delicately milled to perfection. Inherently about 70% soluble fiber and 30% insoluble. Psyllium husk powder has many uses and is a super supplement to aid with healthy diets such as low-carb and keto baking.
- Improve Digestive Health // Our Psyllium Husk is rich in fiber and promotes regularity by attracting water and waste to form a slippery substance. Naturally a prebiotic and bulk-forming laxative, it assists with healthy colon functions. It will not dissolve completely when mixing with water, juice, or other liquids..
- High Fiber Keto Baking // The perfect ingredient for low-carb, keto baking. The Psyllium Husk acts as a binder and mimics the traditional texture of bread-like baked goods. Combine with our Xanthan Gum and youre off to making those Keto low carb treats!
- Product of India, Packaged in USA // This product is packaged in California in a GMP facility that follows good manufacturing processes. The equipment is cleaned between batches and every precaution is taken to avoid cross-contamination of ingredients and allergens.
- Batch & Lot Controlled // Shelf life up to 2 years from manufacture date. Produced in small batches so you always receive the freshest possible bat
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Ground Sunflower Seeds
Ground sunflower seeds can often be used as a substitute for flour in many recipes. These seeds are packed with many health benefits. They have a high nutritional value and are considered good for your health. Sunflower seeds contain many essential fatty acids, vitamins, and minerals.
They are great for cardiovascular health, lowering cholesterol, and supporting digestion. They contain high levels of copper, vitamin E, and selenium, which have been found to help fight certain types of cancer. Sunflower seeds are good for bone health, nerves, and mental health.
- Ground Raw Sunflower Seeds Freshly Harvested this Season & Packaged on dedicated Allergen Free equipment in Rhode Island by our Specialy trained staff. Feastured Ingredient on Dr. Oz. for multiple applications. Product of United States.
- Gerbs All-Natural Pledge = No Trans-fats, No oils, No chemicals, No preservatives, No GMOs, & Nothing artificial Ever! The way mother nature intended our foods to be, made from scratch, to taste great, with a passion for your health.
- Gerbs Certified Allergen Statement: Gluten, Wheat, Peanut, Tree-Nut, Soy, Egg, Milk/Dairy, Sesame, Mustard, Shellfish & Crustacean Free.
- High in Fiber, Antioxidants, Omega Fats, and loaded with Protein. Low Carbs. Naturally Heart Healthy & Cholesterol Free. Essential piece to any healthy life style!
- Shop our trusted Gerbs Categories: Seeds, Salad Mixes, Seed Butters, Snack Mixes, Seed Meals, Dried Fruits, Granolas, Oats, & Chocolat
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Ground Chia Seeds
Ground chia seeds have 1g of net carbs and are protein-rich. They can be used in things like shakes and many baked goods. Chia seeds can deliver many great nutrients while containing very few calories. They have high amounts of fiber, protein, fat, calcium, manganese, magnesium, and phosphorus.
All of these are great supplements to a keto diet. They are loaded with antioxidants. They contain 12 grams of carbs but 11 grams of fiber. The high fiber and protein content can help you lose weight by keeping you satiated. Chia seeds can lower your risk of heart disease and help promote bone growth. They can help reduce inflammation and blood sugar levels.
- USDA Certified Organic Ground Chia Seeds
- Batch Tested and Verified Gluten Free
- Product of South America, Packed in California
- Great source of Omega-3 fatty acids, antioxidants and fiber
- Ideal for plant based, gluten free, keto, paleo and vegan, recip
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Oat Fiber
Oat fiber has 0 grams of net carbs since all carbohydrates come from fiber. This fiber perfectly replaces flour and won’t spike blood sugar.
Oats are among the healthiest grains on earth and contain many antioxidants, minerals, fiber, and important vitamins. According to studies, eating oat fiber has many great health benefits.
These include reducing your risk for heart disease, lowering blood sugar levels, and weight loss.
- Certified Organic Oat Fiber
- Contains 1.5 pounds of plant based insoluble fiber
- No preservatives, fillers or additives
- Extremely fine powder, perfect for adding fiber to smoothies
- Batch tested and verified gluten-f
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Cricket Flour
Cricket flour has 2g fat, 1g carb, and 7g protein per 10g serving. It has double the protein in chicken and triple that in a sirloin steak. The amounts of protein in cricket flour can help you burn fat more quickly.
Cricket flour is gluten-free and a good source of b12 and essential amino acids.
- Cricketerras crickets are raised on FDA-registered farms and fed a diet of vegetables in hygienic conditions. Crickets are pressure cooked & ground into a fine cricket powder.
- Cricketerra cricket powder is 100% pure crickets unlike others youll see that are mixed with baking flour or flavoring (why pay to ship that?). Each bag contains 3.5oz at 70% protein - thats almost 1/4 pound. It takes approximately 1,100 crickets to make this bag of 100% pure cricket powder.
- Add extra protein into baked goods, energy bars, PB&J, veggie burgers, beans n rice, pancakes, dinner dishes and more!
- Cricket contains twice as much protein as beef, as much calcium as milk, as much Vitamin B12 as salmon, and 17 amino acids, including Lysine.
- Cricket contains twice as much protein as beef, as much calcium as milk, as much Vitamin B12 as salmon, and 17 amino acids, including Lysi
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Conclusion – Keto-Friendly Flour Replacement
In conclusion, several great keto-friendly flour replacements for your favorite recipes exist. If you’re looking for an all-purpose flour substitute, a gluten-free option, or a grain-free alternative, there is something for everyone.
While these alternatives may not taste exactly like traditional flour, they are a great way to keep your favorite recipes low-carb and keto-friendly.
Experiment with different options to find the right one for you and your family.
