When you first start a low-carb diet, you may feel confused about which low-carb flour to use. You may never have used any of them before and how to use them properly can be daunting.
Low-carb flours don’t behave like wheat flour, so you can’t exactly swap them out 1:1 all of the time. One of the most common questions I get is how to use low-carb flour in regular high-carb recipes.
That’s why I created this guide – to explain the different types and how to use each.
If you are new here, you may want to print a copy of the cooking conversion charts. You’ll discover kitchen conversions for metric/imperial, tbsp to ml, temperatures, and even international ingredient names. So no more guessing what a recipe needs.
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How to start using low-carb flours (read this first)
Knowing where to start with low-carb flour can be confusing. My advice is to begin by baking recipes that have already been developed using low-carb flours.
Most low-carb flours cannot be directly substituted in your wheat flour recipes. For example, coconut flour absorbs more liquid than any other low-carb flour so generally, it is used in small amounts (1/3 — 1/4 of wheat flour) and many more eggs are required.
Once you have been low-carb for a while and really understand how to use low-carb flours, you may wish to start experimenting with your old recipes using lower-carb flours instead.
I instinctively know which recipes can be converted to low-carb baking, and which ones cannot.
Should I avoid regular wheat flour?
Wheat is high in starch and rapidly turns into blood glucose once digested. Just one piece of bread — no matter if it is whole grain, white, brown, organic, or made by some artisan baker, will all raise your blood sugars.
If you are new here, you may wish to look at these 7 charts — how everyday foods affect our blood sugars. Just look at all these handy charts!
Is gluten-free flour keto?
No, gluten-free flour is not keto-friendly, and you should avoid using it.
Gluten-free flours are generally ultra-processed and use rapidly absorbed starches such as tapioca starch, potato starch, rice flour, or corn flours. We are grain-free so this makes us naturally gluten-free.
Even if gluten-free products such as gluten-free bread, gluten-free pasta, or gluten-free granolas claim to be full of vitamins, learn how to read the nutrient panel and you are more than likely to find it has been fortified.
Remember, gluten-free junk is still junk. You can read the full article comparing gluten-free vs grain-free!
Can I eat keto bars and low-carb bread?
You may ask yourself, why would you want to make homemade low-carb baking when you can just buy it instead? Because many low-carb products have been found to contain ingredients that are actually high-carb in disguise.
Despite these products being sold as low carb or keto, they often tend to be highly processed and may contain wheat, gluten, and corn. They often contain certain sugar alcohols that are not keto-friendly and will raise your blood sugar, despite being low-carb.
By making your own low-carb baked goods, you can control exactly what goes in (and what doesn’t). You can control the sweeteners and the carb value so that you ensure you stay within the daily carb limit of your keto diet.
Low-carb and keto flours (nutrition chart)
Nutrition values are per 100g. But remember, nutrition values per 100g (or per cup) are not a true comparison as each low-carb flour is used in different quantities in recipes. For example, you would only use 1/4 cup of coconut flour to 1 cup of almond flour.
Each of the flours is discussed in further detail below, and how to use each one.
| Flour | Net carbs | Protein | Fat | Calories |
|---|---|---|---|---|
| Almond flour | 25g | 25g | 35.7g | 536 |
| Almond meal | 10.7g | 21.4g | 50g | 571 |
| Coconut flour | 21.4g | 14.3g | 14.3g | 429 |
| Flax meal | 7.7g | 23.1g | 26.9g | 462 |
| Sunflower flour | 9.4g | 28.1g | 40.6g | 563 |
| Pumpkin flour | 2.7g | 59g | 15g | 399 |
| Psyllium husk | 11.1g | 0g | 0g | 333 |
| Peanut flour | 18.8g | 52.2g | 0.6g | 327 |
| Sesame flour | 35.5g | 50.1g | 1.8g | 333 |
| Oat fiber | 0.7g | 2.2g | 0.5g | 24g |
The top 10 best low-carb flours (and how to use them)
These are my favorite gluten-free low-carb flours. You can make delicious low-carb bread, cakes and low-carb desserts You don’t need to be deprived of your favorite foods while eating low carb.
There are actually quite a few really healthy low-carb flours that you can choose from. Discover how they work, why to use them, how to use them, and the best low-carb baking tips.
1: Low-carb almond flour
Almond flour is the most popular low-carb flour on the list. Whole almonds are finely ground and blanched to remove the skin. Almond flour is rich in natural vitamins and minerals and provides the most calcium compared to any other nut.
A serving (1/4 cup or 28 grams) of almond flour has around 160 calories, 6 grams of carbs, and 3 grams of fiber. Making this only 6 total carbs or 3 net carbs per serving!
Almond flour is available in supermarkets and grocery stores or can be ordered online. It can be cheaper to buy online especially when you order in bulk.
The most popular brands of almond flour:
- Honeyville Almond Flour
- Bob’s Red Mill Almond Flour
- NOW Foods Almond Flour
- Anthony’s Almond Flour
- Sincerely Nuts Almond Flour
Storage
Since almond flour can go bad fast when the weather is hot, I like to put my almond flour in the fridge or freezer after opening. Most almond flour comes in an airtight sealed bag, but you can also use an airtight container.
Related recipes: Almond and Orange Flourless Cake, Fat Head Pizza
2: Low-carb almond meal/ground almonds
Almond Meal is made slightly differently than almond flour. Instead of blanching the almonds to remove the skins, the skins on the almonds are retained. You will see little flecks of the dark brown almond skin (husks) and it’s a little bit coarser than almond flour and still bakes the same.
For low-carb baked goods, I like to use a super fine ground almond flour but I will equally use almond meal as it seems to perform just as well in most recipes and at a reduced cost.
Almond meal may also be known as ground almonds. I often make my own almond flour by grinding whole almonds using my blender, coffee grinder, or food processor. The power of your blender will dictate how fine your almond meal will become.
Just be aware, if you are making your own almond flour or ground almonds from whole almonds, ensure you stop processing with your food processor blase as soon as almond flour is made, otherwise, if you over process, you’ll end up with almond butter.
A serving (1/4 cup or 28 grams) of the almond meal has the same nutrition as almond flour of nearly 160 calories, 6 grams of carbs, and 3 grams of fiber. Only 6 total carbs or 3 net carbs per serving!
The most popular brands of almond meal:
- Honeyville Almond Meal
- Bob’s Red Mill Almond Meal
- NOW Foods Almond Meal
- Anthony’s Almond Meal
- Sincerely Nuts Almond Meal
Storage
After opening, I do the same thing with almond flour and store the almond meal in the fridge or freezer.
Related recipes: Grain Free KFC, gluten-free low-carb healthy chicken nuggets
3: Low-Carb Coconut Flour
Coconut Flour has become quite popular these past few years and with good reason. Coconut flour is low in carbs, extremely high in fiber and protein. If you’ve been struggling to find ways to increase your fiber, then this is one low-carb flour that can help you out.
The biggest difference between coconut flour and most low-carb flours is that coconut flour requires more moisture when baking. It’s fairly common to find coconut flour recipes that include 2-3 eggs per ¼ cup. If you’re new to baking with coconut flour, then I recommend not foregoing the eggs, butter, or extra moisture you see in recipes.
Top Tip: Coconut flour absorbs a lot of liquid, and recipes thicken over a few minutes. If you are making a recipe such as low-carb keto waffles, allow the batter to stand and thicken while the waffle machine or frying pan is heating up. It will make for a sturdier waffle.
Coconut flour has nearly 45 calories per serving (a serving is 2 tbsp or 18 grams), 11 grams of total carbs, 8 grams of fiber, and 4 grams of protein. This makes this flour only 2 net carbs per serving!
The most popular brands of coconut flour:
- Nutiva Coconut Flour
- Bob’s Red Mill Coconut Flour
- NOW Foods Coconut Flour
- Honeyville Coconut Flour
- Viva Labs Coconut Flour
Storage
Since coconut flour can easily absorb moisture, it’s important to keep coconut flour in an airtight sealed bag or container. I store mine in a cool, dark pantry. I don’t normally store it in the fridge.
Related recipes: Flourless berry sponge, Lemon bars, Keto waffles, coconut flour bread, coconut flour chocolate chip cookies.
4: Low-Carb Ground Flax Meal
Flax meal is also known as flaxseed meal, ground flax, ground flaxseeds, or linseed. Flaxseeds are nutritious and are a good source of vitamin B1, Copper, and Omega 3. What’s great about baking with flaxseed is that not only can it replace flour in recipes, but it can also replace eggs in recipes.
A common egg replacement for vegans or for those who have an egg allergy is using a slurry of flaxseed meal and water.
To replace 1 egg, mix 1 tablespoon of ground flaxseed meal with 3 tablespoons of water and allow it to swell. This can be used to replace the eggs but it will not give all the properties that eggs traditionally do. Eggs help bind the ingredients, eggs help the baking become light, fluffy, and rise. Eggs help emulsify the mixture.
This formula is used in many vegan recipes or for those who are allergic to eggs. If a recipe is heavily based on eggs, this substitution will not work.
Ground flax has nearly 70 calories per serving (2 tbsp or 14 grams), 5 grams of total carbs, 4 grams of fiber, and 3 grams of protein. This makes flax meal flour only 1 net carb per serving, and one of the best low-carb flours in terms of net carbs!
The most popular brands of ground flax meal:
- Flax USA Ground Flaxseed Meal
- Bob’s Red Mill Flax Meal
- Viva Labs Ground Flaxseed
- NOW Foods Organic Flaxseed Meal
- Spectrum Essential Organic Ground Flaxseed
Storage
Flax meal and seeds can become rancid very quickly, so it’s always good to store the flax in the fridge before and after opening. Most bags do come in an airtight bag. If not, you can use an airtight mason jar for storage. You can even freeze portions.
Related recipes: Cinnamon crunch granola, grain-free granola bars
5+6: Low-Carb Sunflower Seed + Pumpkin Seed Meal
Sunflower seed meal and pumpkin seed meal are good options for those who are allergic to almond or coconut flour- really, any nut flour. Seed flour is high in vitamins and minerals such as vitamin E, copper, thiamine, selenium, and phosphorus. They generally can be used 1:1 in place of almond flour/meal.
The downside of these is that they can be a bit more expensive than most low-carb flours and hard to find. But, you can make your own sunflower or pumpkin seed meals using a sturdy food processor or coffee grinder.
You may also find if you are making a low-carb baking recipe using pumpkin seed flour, your waffle, cake or pancake will turn green from the color of the pumpkin seeds.
The most popular brand for sunflower seed meal:
- Gerbs Allergen Friendly Foods — sunflower seed meal
- Gerbs Allergen Friendly Foods — pumpkin seed meal
Storage
Sunflower seed meal can be stored in a cool dark pantry and seems to last up to 4 months outside of the fridge.
7: Psyllium Husk
Although psyllium husk is not flour, it is a great addition to any low-carb pantry. Psyllium husk is an incredibly high fiber flour and is commonly used as a colon cleanser and laxative.
In baking, however, it is used to replicate the stretchy chewy properties of gluten. It adds volume, fiber, texture and be used as a thickener to help the recipes bind together. This leaves a recipe with a great crumb-like texture.
Psyllium husk powder is psyllium husk hulls that have been ground to a very fine powder. They both have the same properties in low-carb baking, you just need to be aware of which one you have. The powder is finer and so more concentrated when packed into a teaspoon or tablespoon so you would require less.
1 tablespoon of psyllium husks is equivalent to 1 teaspoon of psyllium husk powder.
Psyllium husk to psyllium powder conversions:
1 tablespoon (8g) of psyllium husk = 1 teaspoon (5g) of psyllium husk powder: 1.4 g net carbs, 0.2 g protein, 0 g fat, 17 calories
The most popular brands for psyllium husk:
- NOW Foods Psyllium Husk
- Yerba Prime Whole Psyllium Husks
Why does psyllium husk turn purple? Psyllium seeds are actually purple but when they are ground or powdered, it is not so visible. This slight purple color left from the seeds can turn baking purple. It does not affect the taste or texture.
How to stop psyllium from turning purple? You can alter the acidity to lower the ph of the psyllium husk. Add 1 tsp lemon juice to 1 tsp psyllium and mix to a paste, or mix 0.5 tsp citric acid to 1 tbsp psyllium before baking to bleach out the purple color.
Some brands of psyllium are worse than others to turn your baking purple. Find a good brand and stick to it.
Storage
Most brands come in a bottle and can be stored in a cool pantry.
Related recipes: Low Carb Focaccia Bread, Wheat Free Crackers, cinnamon scrolls, keto garlic bread.
8: Peanut flour
Peanut flour is higher in carbs because it is made from ground defatted peanuts (which are legumes). Legumes are generally avoided on the keto diet because they are high in carbs. However, peanut flour has become popular recently as a lower-carb flour …. it is not the same as PB2. PB2 is a branded powdered peanut butter that has added sugar and salt.
9: Sesame flour
Sesame flour is made from finely ground or milled dehusked and defatted sesame seeds. It has a strong nutty flavor. You may already be used to enjoying sesame seeds as tahini (sesame seed paste).
10: Oat fiber
Oat fiber is made from an oat’s hull, the outermost, indigestible seed-covering. It is NOT the same as oat flour which is high in starch. Oat fiber is comprised of primarily insoluble fiber. It is often added to processed foods to increase the fiber content (and to gain extra healthy food star ratings). It is often used in keto baking to give bulk without the carbs.
Conclusion: Low carb flours
Starting a low-carb diet doesn’t have to be hard.
There are so many ways you can use low-carb flours to enjoy some of your old favorite recipes. It might take some time to get used to low-carb baking with low-carb flours, but soon enough you’ll be your own low-carb baking expert.
Low-carb flours FAQ
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.
Yes, low-carb can be keto if you restrict how much and how often you eat them. Eating low-carb and keto baking treats too often may knock you out of ketosis and stop any weight loss because they can be very high in calories and contain unrealistic amounts of nuts.
Meals and snacks should be based on whole food and nutrient-rich food. But it is nice to have some low-carb and keto homemade treats to stop your sugar cravings.
No, gluten-free flour is not keto. It is often high in starches such as tapioca starch, potato starch, rice flour, or cornflour.
No, almond flour does not have the same properties as all-purpose flour and does not have gluten. You cannot directly replace one with the other. Almond flour recipes require additional protein and binders.
They both are interchangeable. Ground almonds are coarser in texture and almond flour is finer. You may require a few additional tablespoons of ground almonds as they will not absorb as much liquid as fine almond flour does.
You can use almond flour, coconut flour, or ground pork rinds as a replacement for bread crumbs. Season and flavor with herbs and spices for a delicious tasty bread crumb substitute.
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What about ground chia flour? I use that a lot and it binds really well.
Yes ground chia is great. I tend to use it in smoothies or add to my granola recipes.
Oat fiber is great too. Zero calories
Oats are a grain, high in carbs.
No! Oat fiber is pure fiber, cancelling out the carbs.
Absolutely!
How do you make a white sauce thank you for interesting article
My most basic white sauce I make is to deglaze the pan with full fat cream cheese then whisk in heavy/double cream. It works like a charm.
I use a can of coconut milk and add in Parmesan cheese and a few spoonfuls of oat fiber. It’s really good!
Nice post.
I have been on a keto diet since Jan’16. I have kept away from the flours so far, but eventually I will have to start experimenting so I don’t get bored with eating the same food stuffs.
I have been wary of flours, just in case making low carb bread would tempt me back into normal bread. However as treats I think it could be a good idea…. especially the fathead pizza for example.
Thank you for this as it was very timely. My husband is desperate for a Cornish pasties I used almond flour, coconut flour, tapioca flour, salt, butter and eggs, but it keeps breaking up when I tried to shape the pastie. Do you have a recipe for pastry I could use please.bJulie
If you want a really decadent pastry recipe, use fathead pizza. It is so versatile. Alternatively you can use the base of the spinach and feta pie.
I have a recipe that calls for Cassava flour – can I sub Almond Flour 1:1 on that?
No sorry, cassava flour is more absorbent than almond flour.
Great summary. BTW, I made your granola bars the other day, and yummy! Thanks!—Terri
By chance anyone know of a low carb alternative for a batter for English fried fish?
I tend to just ‘crumb’ them in ground almonds, salt and parsley or lemon. Works a treat. This is the recipe.
To Beverley: Apparently chia seeds create a great, crunchy coating for fish.
I think that what Beverly is talking about when she says English battered fish is one where it isn’t crunch, exactly. The fish is dipped in a flour and egg based thick batter and deep-fried, leaving a lovely chewy coating on the outside. So delish! The closest thing I can think of in US terms are those batter dipped hot-dogs on a stick people used to eat. Anyway, I suspect we’d be moving more in the direction of some substitute using beaten egg whites, perhaps? Maybe modifying something more in the line of keto pancake batter?
What about soy flour? I’m not a big fan of soy-anything, but I have a few recipes that call for soy flour. Can I sub coconut flour for it?
I’m afraid I have never cooked with soy flour spoon can’t advise.
If using ground flax meal in place of coconut/almond flour in a recipe is it 1:1?
I’m afraid there is no simple substitution rule for almond flour:coconut flour: flax meal.
Hi Libby I cannot use coconut flour as my fiancé has an intolerance to coconut. Can you recommend anything I could use instead?
Lucy
There are many recipes here that use coconut flour OR almond flour. Some I even have instructions to use both (from the post above, you can see they are not easily interchangeable). Is he tolerant of almond flour? I have many recipes which use that. Some recipes that use a small quantity of almond flour/meal, you can actually use some seed flours such as sunflower or pumpkin. I managed to make Fat Head pizza once using ground sunflower seeds when I ran out of almond flour.
Thank you for the reply, yes he can tolerate almond flour/meal. I look forward to trying your recipes.
I found this recipe for Brazilian cheese bread; it uses tapioca flour. Any ideas on a substitution? Please and thank you. I’ll add the link to the recipe.
https://www.savorylotus.com/grain-free-brazilian-cheese-bread-pao-de-queijo/
I try not to give variations of other’s recipes. Recipe development requires so many variables and I’m sure to get it wrong 🙁
Arrowroot starch or flour is the same thing
Beginner question: which type of flour would you say is most similar to typical white flour? Maybe a silly question, but hey, gotta start somewhere!
I guess the closest would be almond flour/ground almonds but there is not a direct substitution because wheat flour behave totally differently because it has gluten. Great question to ask and I am so glad you are starting low carb. Begin by baking an established low carb recipe first. All the hard recipe development has been done for you. Enjoy, and welcome.
There is a woman who has used a pant fiber and together with other ingredients says her flour mix is a 1:1 ratio for white plain flour.. Don’t remember the name or the product.. but it exists.
A lot of people are using Lupin flour and wheat gluten to make a bread mix which is very similar to the real thing.
I also make very good buns out of sunflower seed flour.. and the taste is very good especially when toasted
Does almond flour go off even if its kept in an airtight container (but not in a fridge or freezer)? I have some almond flour that I’ve had in an airtight container for years (from the last time I tried low-carb baking), and it seems fine. It doesn’t smell off and it looks good. Should I just assume it’s off and dump it?
I wouldn’t like to use it if it is years old. I tend to buy a packet at a time so it is only a few months old each time. I would worry about the fats in the almond flour after a year.
I would to be honest as nuts do go rancid
My husband is craving spaghetti noddles does you or anyone have a good low carb spaghetti noddle recipe please
This recipe for spaghetti Bolognese with zoodles is my family favourite. It was one of the first I developed when we went low carb as a family.
Libby, do you have a conversion for substituting defatted peanut flour for almond or coconut flour? I got a great deal on some and need to use it (it’s close to expiration date). Even if I could only use it in combination with one of the other flours, that would still be great. Thanks, Libby, for your labor of sacrificial love!
I’m afraid I don’t. I have never used peanut flour and would hate to guess a conversion for you. And as you may know, almond flour and coconut flour are completely different beasts so are used completely differently to one another. If you are about to throw it away anyway, maybe try experimenting with it, you have nothing to lose (other than some eggs and butter perhaps).
Hi Libby, do you have an article that addresses texture and leavening agents when using coconut and almond flour?
In trying to decrease carbs I have tried a few recipes for baked goods but they’re a bit “off”. One was a brownie recipe using coconut flour, avocados & sweet potatoes. It tasted pretty good but the texture was almost custard like. Would have allowing it to rest & thicken before baking have helped? I wondered about using psyllium husk to thicken or make it more dense. Maybe 3 instead of 4 eggs?? The other recipe was a traditional scone recipe that I adjusted. I used half wheat flour and almond flour. They tasted fantastic but were just a bit too moist and didnt rise as typical which I expected from the reading I did beforehand. Do you have advise on leavening agents? I found “use a little bit more” in a recipe where almond flour is substituted but there was no percentage or specifics on how much “a little bit more” meant… My brain is swirling in trouble-shooting overload!
Thanks for any suggestions!
Cathy
Hi Cathy, are you adapting these recipes yourself or are they already developed using coconut flour? From experience, it takes a lot of attempts to get it right (but fun too, it brings out the scientist in me). Coconut flour requires a high number of eggs for volume, thickening, protein, binding, and structure. I would be worried if there was too much avocado in there as that is just adding a soft ingredient that gives no structure. The sweet potato would add volume but unless there is enough eggs and coconut flour in the recipe, again it won’t add to the solidity of the final recipe. Psyllium I add purely to get a better crumb texture. It swells and thickens and helps bind all the other ingredients together nicely. Scones – they won’t have risen because of the lack of gluten (yay), but I quite like heavy scones as a personal choice. I started baking using recipes that had already been developed using these low-carb flours, and start by adjusting the flavours only not the ratios of the bulk ingredients. You will soon get the hang of them. Start with my flourless berry sponge, I use these ratios all-the-time! Yum.
Hello Cathy Bower,
Try these two options for low carb brownies:
https://www.homemademommy.net/2013/01/flourless-brownies.html
(for this one, I used 3/4 cup powdered erythritol sweetener instead of 1 cup coconut palm sugar(called for in the recipe)
https://low-carb-support.com/simple-low-carb-brownies/
Used erythritol here as well.
Both turned out really good!
Hi again Cathy,
In my previous comment about brownies, I forgot to mention that for option no.1, oven time for mine was 28 minutes.
The link for the linseed,pumpkin and sunflower seed mix doesn’t work. 🙁
My daughter is allergic to tree nuts, coconut flour as you know doesn’t seem to work as well. Anything else you would suggest?
Hi Kathy, I would persevere with coconut flour. Many people say it doesn’t work like regular flour, and while that may be true, I have learned to work with it. I ensure I use enough eggs, enough sweetener and flavours or enough salt and spices to overpower the subtle coconut flour taste. I have a whole new category in my recipe finder just for coconut flour recipes. Wy not give may flourless berry sponge a try to begin with, I love it and my kids make it all the time, even as cupcakes too.
Hi. I’m confused about the “Recipe finder just for coconut flour recipes” link. I selected several recipes and they listed almond flour rather than coconut flour. Am I missing it? I’m trying to make empanadas, so was looking for the dough recipe.
The recipes in that category are either a) made with coconut flour OR b) in the recipe notes, have the conversion to use coconut flour instead. For example, the Fat Head dough (as in the empanadas) can use coconut flour instead of the almond flour. Hope that helps 🙂
I’ve been seeing a lot of recipes on pinterest that use peanut flour (not touted as low-carb necessarily)…was wondering if it would be good for baking keto recipes. There are carbs in it but if you bake something and only eat a serving, I’m thinking it might not be too carby. Not sure how it does as a sub for other flours that others use for keto recipes.
A serving (1/4 cup or 28 grams) of almond flour has around 160 calories, …..
are you sure? coz 160cal is like nothing…
maybe you meant 160 kilocalories ?
Hello. I want to know if chickpea flour is good for a low carb diet. My vegetarian cousin swears by it.
No. Chick pea flour is high in carbs. Stay away from bean flours.
Is tapioca flour considered low carb?
From this label, it appears to be 26% pure starch and no fibre. Personally, I don’t use tapioca flour.
is there a substitution for Tapioca Flour? I have a Recipe I’d like to try and it calls for 1/4 cup But I won’t use it. And have done research for Substitution and it led me to this comment I use Xantham Gum for thickening. Any help would be greatly appreciated! Please and Thank you!
Hi Melanie, I’m afraid I have never used tapioca flour so can’t comment on a possible conversion. I have however used xantham gum, it is a tricky beast to work with as it can turn gelatinous and lumpy if not added slowly and mixed/blended well. Hence me not developing any recipes using xanthan gum yet.
How can you be an ultimate guide to lowork carb starch when you can’t answer any questions about tapioca?
Because we don’t use tapioca! it’s not a low-carb flour 🙂
Charity, a starch is by definition a carb so I think you’re asking the impossible. Is there even such a thing as a low-carb starch? Don’t think so. But whole-grain foods with starches can be very good for us and if it’s not an issue for your health, maybe just seek out nutrient-rich complex carb flours instead.
I’ve been using Hodgson Mill soy flour for years, and I’m absolutely heart-broken they stopped making it. I wish I knew why! It was low in carbs and the flavor & consistency differences between the Hodgson Mill and regular flour were negligible. I’ve tried Bob’s soy flour, and it’s not even in the same ballpark with a salty, metallic taste. And the consistency is a super fine, chunky powder that clumps.
I’ve read a lot about almond flour as an alternative, and Hodgson Mill does make it. But here’s the rub: I don’t like almonds. Does the flour carry the same strong flavor? I know that may sound like a silly question, but without my Hodgson Mill soy, I’m getting desperate!
Thanks for any guidance you can provide!
I personally think it has a mild taste (I understand what you mean about almonds can sometimes have a strong taste). Why not make a small recipe first to see if you like it. With all low carb flours (like coconut flour also) if you are sensitive to their subtle taste, you can help the recipe by adding more flavour such as vanilla for a sweet recipe, or cheese and spices if it is a savoury recipe.
Hi Libby,
I just found your site a few days ago. I’d like to try to go low carb (at least some of the time, as I want to start off slow and not change everything at once). How strong is the almond flavor? How strong is the coconut flavor? I don’t mind purchasing each and trying (but if I did that, I’d want the smallest available size available), but I’m not asking for myself, as I don’t mind (I love almonds and coconut, so neither bother me lol). There are people n my household that can’t have/don’t like almonds/the taste of almonds and they don’t like strong, strong coconut flavor. I thought I’d make a list and try to get some things delivered some time this week, so I can try out a snack or dinner (my biggest downfalls, ie lots of pasta). I’d like to keep all ingredients under $20-30, which I know may be hard, as I’ve seen some places where just the flavor can be that much. 🙁
My downfalls are pasta, brownies, etc.. so will probably start with those types of things. I also have an airfryer so I’d love to find recipes that can be used in there (if possible as well). I found this article very helpful though.
Just found your website! What an incredible help it is for me. I just converted to a low carb diet a couple of weeks ago, and must admit began struggling with some of the foods we love as a family and didn’t want to give up. Plus the information about almond flour increasing inflammation was eye opening. I have both rheumatoid and osteo – arthrits and recently it has really acted up. Now I know why. I will use coconut four more now! Thank you.
I am so glad this has helped you discover what has happened, and why. I love using coconut flour in my recipes. it’s so much healthier and cheaper! And the omega 3:6 ratio is preferable for a reduction in inflammation.
Hi, Libby. I’m confused now, because I’ve read that almonds help to FIGHT inflammation. Please tell me it isn’t so that it INCREASES inflammation instead?
Yes, nuts can be seen as antiinflammatory when eaten whole and in small amounts, the problem with much of low-carb baking is the huge quantity of almonds you can easily consume in just one slice of cake/pie/cookie. 1 cup almond flour = 90 almonds, and I don’t think many would sit and consume 90 almonds, but it’s easy to overeat almond baking so I am developing recipes with either almond flour or coconut flour to mix things up. This is a great article explaining why we can enjoy nuts, but be cautious of which type and how much. Nuts have become readily accessible too often and eaten it too larger quantities. Nibbling on a few isn’t going to be a problem and probably beneficial.
Hi Libby.
What is the ratio for replacing almond flour with flaxseed flour please. I’m definitely going to try the sunflower and pumpkin seed flours.
My boy is allergic to nuts and eggs so I can’t use some coconut flour recipes because of the eggs.
I’m afraid there won’t be a straight substitution ratio because they behave a little differently. Not as different as coconut flour vs almond flour, but flaxseed nonetheless will have a different protein/fat/water ratio so will act in cakes and baking in a unique way. Saying that I love experimenting. I would begin by using a lower amount of the flaxseed to whichever recipe you decide to try, then mix and see what the result is. It may be that you need some extra liquid, an extra egg or a little more flaxseed. Sorry, that’s probably not the easy answer, but in the long run, if you get to really know how these new flours world – bam – you’re away!
HI can you please tell me the, total carbs or net carbs per serving for sunflower seeds and pumpkin seeds. Thanks.
This chart is my Ultimate Guide To Carbs In Nuts And Seeds. It’s so handy to see them all there.
Hello Libby
Always good to read your helpful articles, like this one on Coconut Flour/Almond Flour! I haven’t used a lot of coconut flour yet, although I have in some of your recipes 🙂
But I just made some biscuits from an old cooking book, which had Almonds grounded (so I just used my almond flour) & I switched sugar for some xylitol & then thought I’d use the Coconut flour in place of ordinary Plain Flour! I did it cup for cup, so it was 2/3 cup……remembered about needing more liquid, so I added an egg (receipt already had 150g butter, which I put in 160g) They taste nice, but I think maybe I should have reduced the coconut flour, after reading your points, or added another egg, or more butter, what would you do? They also have an almond on top. thanks, Pam
Gosh it’s hard to comment without seeing the batter and the baked cookies. If they were crumbly, I would add an extra egg, if they were dry, I would add extra butter.
Thanks for all the help you give to us. I greatly appreciate it.
Can you tell me how to substitute almond or coconut flour to cassava flour? I have a couple of recipes with cassava flour and prefer the others for low carb options.
Thanks
I would have liked to see a discussion of oat fiber.
I am disenchanted with psyllium husks and other options for ‘fiber fillers’, but the flavor and profile of oat fiber has served me much better. If you could provide more information about its use (when to use it, when NOT to use it, its properties …) I’d love to have the benefit of that from someone speaking from a position of knowledge.
Great information and will be very useful moving forward in a low carb diet; but why has the art of proof reading been lost lately. Should have had a proof reader go over your context , as there were many grammatical errors.
Hey, thanks for offering for the help with proofreading (only kidding) 😉 FYI I am on NZ so much of my spelling is NZ/UK, the world is a wonderful and varied place and we don’t all spell the same. 🙂 I’m trying my best.
What a great reply!
We must all do our best, it seems to me, and your unflappable attitude balanced with humor seems soothing to grammar nazi’s like I once was and still struggle to overcome.
Perhaps overlooking faults must become the more vital skill to develop these days.
Thanks for all the help in this kind of thread!
Thank you. I try my best. I am a perfectionist at heart but I just simply have to let some things slide these days otherwise I would never keep up and turn into a crazy lady (although my kids think I am there already 😉 ).
I believe you meant to type “content” and not “context”. Maybe you should have proof-read your comment, as well.
Hi Libby!
I’m a newbie to the LCHF diet, but I’m seriously loving my results and the way it makes me feel! BUT… I need help. I keep running into the same issue over and over with so many recipes. I’m unfortunately allergic to coconut flour, and you (and so many others!) have so many yummy sounding recipes that only have instructions using coconut flour. Lately, I’ve really been wanting to try my hand at baking a sweet treat, but once I think I find a recipe, it ends up using both almond and coconut flours. 🙁 Do you have any suggestions? I know I would generally use more almond flour, but then I get confused about the liquid/egg to flour ratio. Should I try using ground flax meal to help absorb liquid in a recipe that uses coconut flour? PLEASE HELP! 🙂
Here are some almond flour recipes for you. If there is coconut oil in a recipe and you are allergic, you could swap it for another solid fat such as butter if you can tolerate that. As for adapting recipes to remove coconut flour, as you have already discovered, it takes a lot of trial and error which is why I only write substitutions when I have spent time getting the volume of almond flour and eggs correct. There is no easy and guaranteed swap. Try these ones that have been developed just using almond flour – Almond flour bread, almond and orange cake, Bakewell tarts (almond cupcakes), Fat Head pizza. Enjoy 🙂
Hi, I have a bread recipe that calls for oat fibre. I was wondering if I could substitute it with flaxmeal?
How you gonna say flax/water mixture can replace eggs in a recipe if it doesn’t do what the eggs are being called into the recipe for?
This post is great. I checked out your blog pretty regularly, and you’re always coming up with some great staff.
I shared this post on my Twitter, and my followers liked it!
Have a great day. Cheers.
What to do with the garbanzo bean flour I have stored in refrig?
Love all the recommendations except for psyllium husk. I find that Yerba Prima brand contains too much tiny sand.
I found this really useful as, because of my diabetes, I’ve given up on carbs. But, being Jamaican, I really miss especially fried dumplings. I don’t know if you are familiar with them and can suggest an alternative flour to the regular wheat flour? I would really appreciate it. I find everything else easy to give up.
Is there a Keto substitute for tapioca starch? And if so, do you know the ratio? I have lots of Paleo recipes with arrowroot starch that I’d like to convert to Keto if possible. Thanks!
Sprouted wheat has a reputation for being low-glycemic and many nationally distributed brands have “diabetic bread” right on their packages. Are these breads truly low-glycemic? Is there a difference between low-glycemic and low-carb?
Low-glycaemic purely indicates how rapidly the carbs are absorbed, but a low GI can have a high carb value, it’s just released slower than a high GI food. So GI values can be misleading. Many of these bread has the “healthy halo”, ie: they appear to be healthy or are marketed to be healthy, but if you’re watching your blood sugar levels, you’ll notice a slow gradual long extended rise which is what we want to avoid.
I ran across a typo.
Your text reads, ‘Since coconut flour takes can absorb moisture, it’s important to keep coconut flour in an airtight sealed bag or container.’ The word “can” should be removed. Sentence should read, ‘Since flour can absorb moisture”
Thank you 🙂
Have you done any research on Carbalose flour? There is so little information, yet it seems like a really good option.
I’m afraid I can’t seem to get my hands on this new flour to really see what the nutritional value is and to see how it behaves in baking. Sorry.
Not new at all; I’ve been using it for ten years. Made by Tova Industries, Netrition.com and amazon.com sell it, (Netrition is MUCH cheaper, $US 9.99). At the moment Amazon.ca has a seller who asks an obscenely high price; I’m not sure if amazon.ca itself regularly carries it or not.
Netrition has all the nutritional information and many consumer reviews.
It’s made of wheat; not for the gluten-free!
Hi Libby,
Thank you so much for this very informational blog! My family and I are in the process of fully transitioning, but it has been a little bit tricky. So thank you for elaborating about the different types of flours and their many uses; so very helpful!
I do have a request: I noticed you have all of these amazing recipes and explanations on how the cooking/baking works. I wondered if you would consider compiling all of this information into a detailed cookbook that doesn’t just have recipes, but also explains the details of the products we are using, how they would work for our baking, etc. Pretty much what you did, but added to a wonderful cookbook where all the amazing recipes are compiled and easily accessed upon my counter top.
Anyways, thank you for your time and dedication to this. It has given a lot more information that most blogs that simply just share a recipe. Keep blogging on!
You forgot lupin flour, low in carbs, high in protein. You do have to get used to the taste. Makes good choc choc chip cookies.
Hi Libby, great page and great site, this is really helping me, as I’m very new to low-carb. Could you answer a couple of questions though. I find ground almonds too strong a taste (coconut flour too), so…
Is blanched almond flour less strong, as far as taste goes, as it doesn’t include the skins?
How about Hazelnut flour, have you tried that and does it have a strong taste or other drawback and could it be used instead of almond flour?
Ignore the grammar and spelling critics. I am critical about these things too, but am also prone to typos! No-one and no site can ever be perfect!
Keep up the good work, thank you!
Steve D. (UK)
Great questions Steve, righteo. Coconut flour can be strong, it really depends on which brand you buy. You may need to experiment with a few until you find a bland one. Also, you can add additional sweetener to a sweet coconut flour recipe and spices to a savoury recipe to help drown out the coconut flour taste. Groud almonds should be less flavoursome so hopefully, that flour would work best for most recipes. Yes, blanched almond flour is less strong because generally the skins have been removed. And thank you for the support against my critics, if they would like to come and lend me a hand with any typos, great stuff, but they would rather be a keyboard warrior instead 😉
I wish we would be able to get potato fiber. It makes a wonderful bread. But nothing to find on the US market.
Good blog you’ve got here.. It’s hard to find excellent writing like yours
these days. I seriously appreciate people like
you! Take care!!
Hey Libby
Thanks so very much for for putting together such incredible information which will aid in improving OUR health.
If only the critics would realize what hard work, sacrifice and dedication it takes to compile such fantastic content, without them paying a subscription fee. Yet want to comment on such tiny typos/errors whereas they know exactly what you meant.
I’m truly shocked that these critics can be so cruel.
Keep up the amazing work!
Blessings from South Africa
Thank you for being so kind Faz. 🙂
Good afternoon,
Thank you so much for this wonderful website and the information you share with us. I need your help ….. it is impossible to find Oat Bran in South Africa. You can import it BUT it is 1) not economical… import taxes and shipping is more than the product itself. 2) you don’t have control of the expiry date etc. I want to use it along with Vital Wheat Gluten to make a Keto Pasta (Keto King’s recipe). Could you please guide me with a possible substitute?
Much appreciated, sunny regards from the beautiful Karoo, South Africa
Hello, Where is the “Helpful Chart” as mentioned in the text?
Thanks
The 7 “handy charts” are referring to “how everyday foods affect our blood sugars”. The link is in the first paragraph of this post, or you may see the charts here.
Hi Libby, thanks for the article 🙂 I have a request please. In the article you mention you now intuitively know which recipes will work with low carb flour exchanges and which may not. Behind that comment is some experience that I wondered if you might consider creating a follow up article on this as a general guide. For example you may say something like“ if exchanging reg flour for almond, look for recipes with a lot of binders such as inclusion of eggs and cheese”. Then also suggesting flour to almond flour ration which I assume would be 1 to 1?
Then same for other flours; surrounding ingredient supports that might encourage use of a low carb flour exchange, and perhaps also low carb flour blends you’ve tried and flavour effects. Eg I find mixing almond and sesame flours with a little psyllium and coconut with supporting egg/cheese binders gives quite a good bread like flavour. And prefer almond/coconut blends to just one or the other. Maybe alt binders and ratios too such as xanthan gum? Follow up posts from readers may provide good additional insights too. Thoughts?
Oooh good idea! In a nutshell, I tend to look for recipes which only require a small number of substitutions to become low-carb or keto. For example, a cake with a small amount of wheat flour could easily be replaced with almond flour then adjusted once I see how the better turns out depending on the number of eggs and butter for example. Recipes that don’t require a large volume fo sugar are easier to swap to sweetener than a recipe (such as fudge) which relies heavily on sugar and it’s sticky, caramelising properties.
Ok, coolies, that all makes sense, esp the sweetener comment. What inspired it is Kmart in NZ has a 3 in one Air Fryer / Mini Oven that if your looking to expand any recipes toward the Air Fryer consumer (excellent for low carbers) is an absolutely AWESOME piece of kit to add to your bench top repertoire. UNBELIEVABLY versatile, very compact and super affordable. What makes it shine though is the $12 Air Fryer recipe book they sell there too. A huge number of recipes are quite easy low carb adaptable if not low carb already. Try to get the book if you can. The Zucchini Feta slice is what inspired my initial comment. I fully expect the efficiency, simplicity and speed will totally fit with your working style too 🙂
can pecan flour be used for frying chicken or other meats
I’ve never used pecan flour but I’m sure it would work. Just make sure to flavour with herbs and spices to take the sweet pecan flavour away.
How do you calculate a flour swap like if a recipe calls for almond flour or even regular flour how do I use my own mix of sorghum and oat fibre? What’s the ratio?
Thank you
The quick answer – you can’t. There are so many factors that go into using these flours as a substitute for regular flour. The ratio of wet to dry ingredients. The number of eggs (for structure and protein). You might want to read Coconut flour vs almond flour where I explain a substitution ratio there, but it’s simpler to use recipes that have already been developed using these new flours already.
Wondering what flour you would suggest for making popovers,
What about lupin flour???
I would like to make some low carb chocolate chip cookies and the recipe says to use carbalos (??) Flour. Have you used this? I haven’t been able to find it at my local stores, only through Amazon or EBay.
Thank You
I would find another recipe. Once you start using different flours and substitutions, the recipe never turns out exactly as they look. You might want to try my peanut butter cookies or choc chip cookies.
Can i make a gluten free low carb bread in a bread machine i can’t find any recipe’s, thanks
Hi Francine, the most popular low-carb and keto bread recipes are low-carb almond flour bread, coconut flour bread, and cheesy keto garlic bread. They can all be made in the bread maker usign the bake setting. They do not need kneading.
To say “thank you” seems so inadequate, but it’s all I have. The time that you dedicated in this post alone, not to mention all of the recipes proving the validity is just mind blowing! I’ve learned so much and continue learning more because of great mentors as you! Thank you for all you do for this great community!
Wanda, you are so incredibly kind, what a wonderful loving comment to read this morning. It is my absolute pleasure to help my readers in any way that I can.
Hello
I’ve been making fritters.
Sliced onion, chopped small tomatoes, grated cheese, plus anything that’s around. Keep it all small. To this I add a seasoning plus small spoon each physillium husks and oat bran, and an egg. Just mix together and fry.
It’s a really satisfying quick lunch.
Have you tried my gluten-free zucchini fritters or my keto salmon patties yet? They are such a quick and easy healthy lunch idea.
Thankyou, this is a great guide and now pinned to my shortcut bar! My question is which flour is best for using in recipes that the main dish uses breaded coating. I made baked trout filets drenched in egg and floured with arrowroot then coated with ground pecans. It was delicious, but I wondered about the arrowroot. Other similar recipes might be chicken or shrimp…