LOW CARB FLOUR SUBSTITUTE THAT’S KETO FRIENDLY!
BEST LOW CARB FLOUR SUBSTITUTE
When I first began my quest into healthful eating, I lamented not being able to bake the way I did when I was on the “S.A.D” diet.
I found a few recipes that I could work with but they weren’t exactly what I wanted them to be. So, I wound up tweaking them and adjusting them to exactly what I needed.
Thus, we have the Low Carb Baking Blend (or Keto Flour…whichever you prefer).
How can you use this low carb baking blend?
I love to use my low carb baking blend as a replacement for just about any baked recipe that needs wheat flour. I typically will swap the two flours at a 1:1 ratio and then adjust from there. If my batter or dough is too dry or stiff, I’ll add a ½ – 1 tablespoon of whatever liquid was used in the recipe. If no liquid was used, I’ll just add ½ tablespoon of water, mix it in well, and reassess.
Let’s talk about the ingredients.
First up, Oat Fiber.
This isn’t the same thing as oat “flour”. Oat fiber is just the outer hull that is pure fiber. There is plenty of debate between net carbs and total carbs. I find using oat fiber helps tremendously with texture of the end product.
Next up is Coconut Flour.
This is dried and ground up coconut flesh. Be aware that this flour is highly absorbent and requires more eggs or liquid when used on its own. In this blend of low carb ingredients, it’s less of a concern. Also, read your labels as different brands have more total carbs than others.
After that we have Almond Flour.
The vast majority of keto baked goods use almond flour as a substitute for wheat flour. That’s totally fine and super simple. However, they are calorie dense and can make the texture a little denser than anticipated in the final baked goods. Not to mention, over using any one ingredient over a long period of time can create some intolerances for some people.
Wheat flour has protein.
Regular wheat flour has the protein gluten which helps the texture of breads and other baked items. I use both collagen powder and whey protein isolate to take the place of gluten.
We need some type of a binder as well.
We’re getting close to the end with the Flax Meal Powder. I prefer the golden flax over the darker varieties because the final product has a more consistent color. Flax helps with binding the baked goods.
And finally, we have glucomannan powder (a.k.a. Konjac Root Powder). This is another excellent binding agent in the low carb baking blend. It is also good for thickening sauces or puddings. Be forewarned: if you use too much, you will get a slimy result. But a jar of this powder will last a very long time in your keto pantry!
Using a combination of different low carb substitutes gives this low carb flour substitute a good balance of the positive properties of each individual ingredient!;
LOW CARB BAKING BLEND || KETO FLOUR SUBSTITUTE
Ingredients
- 400g coconut flour
- 224g oat fiber
- 165g almond flour
- 70g whey protein isolate
- 70g collagen
- 114g flaxmeal
- 40g glucomannan powder
Instructions
- Using a food scale, weigh each ingredient and add to a large mixing bowl or container.
- Whisk ingredients together well, until uniform in color.
- Store in airtight container, in a cool, dry place.
- Alternatively, weigh the ingredients into a large capacity blender. Blend until all the ingredients are completely combined. Transfer to airtight storage container and store in cool, dry place.
Nutrition
