Low Carb & Keto Flour to use for baking

If you're on a low carb or Keto diet and wondering what flours you can use for baking. Well, you're in luck! I have a list of low carb and Keto friendly flours for you to try out. I will have the amount of carbs and net carbs for each flour according to serving size.

1. Almond Flour

Almond flour is just blanched almonds finely milled in to a powdered form like all purpose flour. A serving size is 1/4 cup with with 5 grams of carbohydrate, 3 grams of dietary fiber, and 1 gram of sugar. So therefore, the Net carbs for 1/4 serving is 3 grams of carbs. (including the 1 gram of sugar). If you don't know what dietary fiber is, it's a fiber in the nut or any other fibrous foods that our bodies can't metabolize or process. It will not get broken down or be used. So you want to subtract the dietary fiber from the total amount of carbs to really show the true carbs that your body will use. That's why they say net carbs.

This flour is very versatile in the low carb/Keto world. It's full in potassium and calcium. It's high in protein and filled with healthy fats. It's great flour to make low carb pancakes, cakes, cookies, and breads.

2. Coconut Flour

Coconut flour is when they take the inner of the coconut, dry it out and finely mill it in to a flour consistency. A serving size is 2 Tbsp with 8 grams carbohydrate, 5 grams of dietary fiber, and 1 gram of sugar. So therefore, the Net carbs for 2 tbsp is 4 grams of carbs. (includes the sugar).

Coconut flour is great for baking in low carbs as well. it's great for breads, cookies, bars, and some certain breads. It has 10% of each 2 tbsp serving of iron. Which is pretty good if your low on iron.

3. Psyllium Husk Powder

Psyllium husk powder is a form of fiber made from the husks of the Plantago ovata plant’s seeds. It sometimes goes by the name ispaghula.

It can be used as a laxative. However, research shows that taking psyllium is beneficial to many parts of the human body, including the heart and the pancreas.

A serving size of 1 tbsp with 8 grams of carbohydrate, 7 grams of dietary fiber. Which means the only Net carb is 1 gram!

It's great for thickening a baking batter. I like to use it in breads, and cookie recipes. Plus, it also gives certain baking items chewy.

4. Oat fiber

Oat fiber is from the oat hull, or the outermost protective seed-coat of the oat kernel. Which is finely milled in to a powder. It's a insoluble fiber. Meaning you're body can't process it. Therefore, it has 0 Net carbs!

It's great for making low carbs of muffins, bagels, breads, and much more! It absorbs up to 7 times its weight in water. Which makes great for baking with and used for meat fillers.

Again, this is great additive to bake goods, if you're wanting to add more fiber in your diet.

The main low carb flours I mostly use are the first 3. I sometimes will add a little bit of all purpose flour according to certain bake goods. However, when you break down the carbs per serving it's really not that significant change in carbs. This is a short list. But you really don't need a ton of different low carb flours to accomplish what you want to make.

Please let me know what kind of low carb bake goods you make, with these flours in the comments below.