Grain Substitutes for Keto, Low-carb and Gluten-free Diets

So you are new to Keto!

You ate bacon and eggs for a week straight and now you are starting to get tired of it.

You are starting to miss your morning pancakes, so you go to the pantry and reach for the pancake mix…..

STOP

There are healthy and approved grain substitutes that you can use on a keto diet with great results! (For you and for the recipe).

Let’s have a look.

Almond flour 1oz = 160 Kcal -14gr Fat – 6gr carb – 3gr Fiber – NET CARB 3gr – 6gr Protein

Coconut flour 1oz = 70 Kcal -3 gr Fat – 17 gr carb – 12 gr Fiber – NET CARB 5gr – 6gr Protein

Chia seed flour 1oz = 140 Kcal – 7.00 gr Fat – 11.66 gr carb – 11.7 gr Fiber – NET CARB 0.59gr – 7.00 gr Protein

Egg White Protein 1oz = 105 Kcal – 0 gr Fat – 1.26gr carb -0 gr Fiber – NET CARB 1.26gr – 22.40 gr Protein

Flaxseed flour 1oz = 150 Kcal -12.00 gr Fat – 8 gr carb – 8 gr Fiber – NET CARB 0gr – 5 gr Protein

Hazelnut Flour 1oz = 180 Kcal -17.00 gr Fat – 5 gr carb – 3 gr Fiber – NET CARB 2gr – 4 gr Protein

Hemp Protein Powder 1oz = 50 Kcal – 1.5 gr Fat – 4 gr carb – 3 gr Fiber – NET CARB 1gr – 6 gr Protein

Psyllium Powder 1oz = 106 Kcal – 0 gr Fat -25 gr carb – 22 gr Fiber – NET CARB 3gr – 0 gr Protein

Better for baking: Almond, coconut, chia, hazelnut, hemp protein, egg white protein.

Better for “pasta”: Psyllium, coconut.

Better for “pizza crust”: Chia seeds, psyllium powder, almond, flaxseed, coconut.

Better for “breading”: Coconut, almond.

Links to products I use:

Almond flour

Coconut flour

Chia seeds for grinding

Egg white protein powder

Flaxseed for grinding

Hazelnut Flour

Hemp Protein Powder

Psyllium Powder