Keto Croutons Recipe (1.2g Net Carbs!) | Wholesome Yum (2024)

FAQs

What keto flour is closest to regular flour? ›

Almond flour is one of the few keto flours that can be swapped 1-to-1 in place of traditional flour. Some recipes call for ¾ cup almond flour, though, since the higher fat content of almonds make the flour more dense. Almond meal: This type is made from whole almonds, skins and all, which makes it higher in fiber.

The most commonly used flour which is the lowest in carbs is coconut flour. Note: Psyllium has the lowest carbs, however, psyllium is generally not used to bake entire cakes or cookies, it's used in smaller quantities to add bulk, fiber, and elasticity.

Carbquik is a processed flour alternative made from wheat flour. It's designed to work in recipes calling for all-purpose flour and has been popular in dirty keto communities as an easy substitution.

People can use a variety of flours to replace almond flour, depending on their dietary requirements. Other nut flours such as walnut or macadamia have similar nutritional profiles and are suitable for people following low-carb or keto diets. People can also use flours made from seeds such as sunflower or flaxseed.

Coconut flour

Its mild coconutty taste works in most desserts, which is what it's most commonly used for. Next to almond flour, it's one of the most popular and commonly used keto flours.

With just 4g of net carbs per serving, our Keto Wheat Flour is a staple for anyone following a ketogenic diet or reducing their carb intake. It's as easy as swapping it in, 1:1, for any recipe calling for all-purpose flour.

Regular rolled, quick-cooked oatmeal is not considered a keto-friendly food. One cup of oatmeal contains around 47 grams (g) of net carbohydrates. When you factor in your carbs from other food sources, even half a cup of oatmeal can exceed your daily allowance of carbs in a keto diet.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can too much almond flour kick you out of ketosis? ›

With only 2 net carbs per 28g, almond flour qualifies as being keto-friendly. Not just is this keto-friendly, but it also provides micronutrients that help the body heal and stay fresh on the keto diet. If you constantly feel low energy on the keto diet, add almond flour to your daily meals to boost minerals and fats.

Oat Flour

Made of ground oats, this grain flour has a mild and slightly sweet flavor that rivals that of almonds, making it a great almond flour substitute in a 1:1 ratio.

Nutrition Facts

As you can see, almond flour is far higher in fat than coconut flour, making it superior for those following a Ketogenic Diet, or a Low Carb High Fat (LCHF) diet. Coconut flour is far higher in carbohydrates than almond flour.

Almond flour, coconut flour, and flaxseed meal are popular low-carb alternatives for keto baking. Meanwhile, keto-friendly bread options often use almond or coconut flour as a base.

Either cake flour or pastry flour can be used as a 1:1 substitute for all-purpose flour in most baking recipes. Steer away from cake flour for chewy bread baking, though, and opt instead for bread or whole-wheat flour for your no-knead and sourdough loaves.

You can usually use the same ratio of lupin flour to wet ingredients as you would for plain flour. In bigger batches, you might like to add 5% more wet ingredients. Lupin flour is great for making recipes especially dense – ideal to substitute in for your brownies, biscuits and cakes to get the chewy texture.

All-purpose flour is the most common flour called for in recipes, for both cooking and baking. But if you don't have any in the pantry, or can't find any in the store, there are other flours you can use in its place. Bread flour and cake flour—on their own or mixed together—can substitute for all-purpose.