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:
My favourites to use are the coconut flour and egg white protein powder. Everything else I can consune too easily in large amounts and the calories add up quite quickly!
I like the chia seed flour and the flax seed flour myself….better nutritional profile! 🙂
Wow, great information. Another great vlog would be how to use the flours in different combinations for making different textures like the difference between muffins and pancakes etc…Good work. Thank you very much!
I have a tree nut allergy and can’t have almond flour. What combo would be best for baking for me?
Coconut and chia flour!
Can anyone tell me if Vital Wheat Gluten is an approved Keto flour to use in a bread recipe?
Wheat and gluten are not Keto at all. Only grain free flours!
Have you experimented with the spent barley flour or with defatted sesame flour?
No. I probably would not use barley but the sesame flour sounds interesting 🙂