Keto diet has been the talk of town these days which comprises low to no carb intake, no dessert and sweet snacks (oh no!) Well, if you thought going keto meant you’d completely have to give up baked goods or desserts, then think again!
There are a lot of ways you can do to make your favorite baked goods keto-friendly with a few simple ingredient swaps!
However, you may have to restock your pantry and turn it full-on keto mode, but if you ask us it’s exciting!
Going keto means you can’t go for the traditional ingredients i.e. wheat flour, corn flour, etc. and it requires extensive research because some work better in certain recipes than others and it can be a personal preference too, depending on what you like and don’t. Either way, you’d want to keep some generic staples on hand to keep your kitchen equipped for keto-friendly baking.
Wheat derived flour as we all know contains carbs making it a no-go when it comes to keto (duh!), and unfortunately there are no perfect replacement flour that is free (as in 0%) of carbs. But the good news is that thankfully, there are now many low-carb flour options that can be used in keto-baking to help you keep your carb count down and stay true to your diet, may it be a journey to lose weight, or just keeping a healthy lifestyle.
Are you ready? Let’s dive right in!
So, since flour that is made of grains is off limits, you’d want to equip your pantry with low-carb alternatives which are typically made from nuts or seeds. There are different options depending on your dietary restrictions, the type of taste and texture you’re going for, the recipe you’re using and your personal preferences.
1. Almond Flour
Almond flour is made with blanched ground almonds making hence it is very low in carbs but really rich in healthy fats. Almond flour is one of the most popular and readily available options for keto baking, and is suitable to make cookies, cakes, and even some breads.
However, it is not a direct 1:1 substitute for regular wheat flour, but it is pretty close. Having said that, there are quite plenty of recipes nowadays that use almond flour as the main star—so you’d be okay!
2. Coconut Flour
If you’re allergic to nuts or just looking to vary your nutrient intake, coconut flour is an option on the table that is also one of the staples in the realm of the keto-baking world. It is made from ground, dried coconut meat and is useful in obtaining a moist and fluffy consistency batter for cakes and muffins. It is lower in calories compared to almond flour but is a little bit more difficult to work with as it tends to be drier. Best of all, it has a little sweetness note of the coconut flavour to your baked goods.
3. Flaxseed Meal
Unlike other keto substitutes, flaxseed meal or linseed is quite hard to use on its own—you may need to mix it with coconut or almond flour to actually use it as a replacement of flour; but it can be mixed into batter and dough like bread, muffins, pancakes and cookies. It is also usually made into wraps and crackers.
4. Psyllium Husk Powder
Ground psyllium husk powder is usually used in making bread, it is less common than almond and coconut flour but is still high in fiber. This substitute also works as a binding agent hence it could also be used as replacement for xanthan gum or eggs in your baking. If you have a sensitive digestive system, be aware of consuming this as it is often used as a laxative because of its really high-fiber content.
5. Lupin Bean Flour
Lupin bean flour is quite new to the market at the moment. It is made from low-carb legume sweet lupin or lupini bean. This substitute is high in protein and dietary fiber, and is also gluten-free. However, people with peanut or legume allergies should be precautious when consuming it.
Apart from flour, many baking recipes also called for cornstarch which is used as a thickening agent. Unfortunately however, cornstarch, although derived from corn, is not keto friendly because it is very high in carbohydrates. Hence below are a couple of substitutes that you can use in place of cornstarch.
6. Glucomannan Powder
Glucomannan powder is a soluble fiber that is taken from the konjac plant and is very low in calories and carbs but really high in fiber (plus points!). To use it in substitution of cornstarch, just mix it with a little bit of water and it will form into a gel-like substance and you’re good to go!
However, do note that it does get much thicker than cornstarch, so use only about ¼ teaspoon for every 2 teaspoons of cornstarch that the recipes called for.
7. Ground Chia Seeds
Last but certainly not the least, although it’s harder to use chia seeds in their whole form, and we’re used to only using it in smoothies or drinks—powdered chia seeds make for a great ingredient in keto baking recipes. Ground chia seeds mixed with water, will form a gel-like substance, which makes it a useful thickener and can be used in replacement of cornstarch.
So, what do you guys think? Going keto isn’t so bad huh? Comment down below on what you guys think about keto baking. In the meantime, check this out for our exclusive baking classes both online and offline.