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If you’re looking for keto flour ideas that you can use on keto to make your favorite keto pastries, keto cakes, keto bread recipes, keto wraps, and other low carb flour-based desserts and foods, then this post is for you.

This comprehensive list of keto-friendly flours is exactly what you need to figure out what low carb flours you can use without kicking yourself out of ketosis.

Many people can’t wait to start keto after reading all the amazing success stories all over the internet. 

However, this lifestyle can prove to be quite difficult to stick to for many people, especially if you don’t do the proper research before starting out. 

There are so many things that you just cannot eat and this can throw you for a loop. This is why it is very important to learn what keto flours are good to use for cooking and baking on keto.

Does flour have carbs?

Many people wonder if there are any carbs in flour and the answer is yes. 

Regular wheat or all-purpose flour contains over 95 grams of carbs per cup. This is a lot of carbs and will not work on any low carb lifestyle. This means that many foods using all purpose flour are off limits to people following the keto plan in their traditional form.

On the other hand, gluten-free flours like the popular keto coconut flour and keto almond flour contain way fewer carbs per cup as we’ll discuss later on, and are thus okay to have on keto. Indeed, you can use these and other low carb flours to make an assortment of delicious keto recipes.

 

What to know before you buy keto flours

  • If you currently have wheat and all purpose flours in your pantry or kitchen you’re better off throwing them out. They are extremely high in carbs and sugars and will not work on keto.
  • Gluten-free flours and low carb flours are not interchangeable. Therefore, not all gluten-free flours are low in carbs. For example, gluten-free flours like corn flour, buckwheat flour, sorghum flour, amaranth Flour, oat flour, tapioca flour, and cassava flour are high in carbs and should be avoided if you’re following a keto lifestyle. 
  • Gluten is responsible for most of the structure in baked goods that contains the standard all-purpose flour, however, because all low carb flours are gluten-free, you will need to add ingredients like eggs, cream cheese, psyllium husk and xanthan gum to help your keto baked goods maintain their structure. 
  • Most keto flours should be stored in the fridge to preserve their freshness for longer. 
  • Replacing keto friendly flours with regular flour is not always very straightforward. As such, the appropriate ratios are outlined below.

Now, let’s dive in!

Best Keto Flours For Keto

Here are the top 5 keto flours you can use that are low in carbs. They’re also the most popularly used flours in keto recipes.

Almond flour

keto almond flour

Is almond flour keto?

Yes! Almond flour is one of the most popular keto flours used in keto cooking and there are only 3 grams of net carbs in every 1/4 cup of almond flour.

What is almond flour?

Almond flour is a gluten-free, low carb flour that is made from ground almonds.  In every 1/4 cup of almond flour, you can expect to find approximately:

  • 160 calories
  • 6 grams of carbohydrates
  • 6 grams of protein
  • 14 grams of fat
  • 3 grams of fiber
  • 3 grams of net carbs 

Almond flour is also packed with nutrients. It also has a slightly sweet taste and can be used to make foods like cakes, cookies, muffins, pancakes, and bread recipes. It also makes a good coating for fried foods like meat and fish.

Types of almond flour

While all almond flours are made with almonds, there are various names used to refer to almond flour depending on where you live in the world, which stores you purchase your almond flour from or which brands you purchase from. Here are some of the most popular names used to refer to almond flour and their meanings:

  • Blanched almond flour – Blanched almond flour is ground up almonds with the peels or skins removed. This variety is light in color and perfect for making keto recipes where you want very little to no almond flavor.
  • Unblanced almond flour – Unblanced almond flour is ground up almonds with peels or skins intact. This variety thus has reddish/brownish specks throughout the flour.  
  • Super fine almond flour – Like blanched almond flour, super fine almond flour is the name given to almond flours made without the skins and peels on. It is very fine, and lighter in color. 
  • Almond meal – Like unblanced almond flour, almond meal is the name given to almond flour made with the peels on. It is coarser in texture and usually darker in color. 

Storing almond flour

Store almond flour in a cool, dark place in a properly sealed container for up to a year. This flour can also be stored in the fridge.  You can also store almond flour by freezing. It will last for a very long time this way. 

Keep away from light and heat as these will cause almond flour to go bad quickly. 

Ratio of almond flour to other flours

  • All purpose flour vs Almond flour: You can substitute 1 cup of all purpose flour for 1 cup of almond flour or a 1:1 ratio.
  • Almond flour to coconut flour: You can substitute 1 cup of almond flour for 1/3 cup of coconut flour or a 3:1 ratio.

Where to buy almond flour

Almond flour can be purchased in grocery stores, as well as online.  You can check out some good deals for almond flour online.

Amazing keto almond flour recipes:

 

Coconut Flour

keto coconut flour

Is coconut flour keto?

Coconut flour has only 9 grams of total carbs and 5 grams of fiber in every 1 tablespoon serving. Therefore, there are 4 grams of net carbs in every tablespoon of coconut flour which makes it keto friendly. 

What is coconut flour?

Coconut flour is a gluten-free flour made from coconut meat that has been dried and ground. In every tablespoon of coconut flour, you can expect to find approximately:

  • 60 calories
  • 9 grams of carbs 
  • 5 grams of fiber 
  • 2 grams of fat
  • 2 grams of protein 
  • 4 grams of net carbs

Coconut flour is more absorbent than other flours, therefore, it is best used in small portions. It also has a distinct coconut scent and is denser than other flours, therefore, it does not bind easily and so you should use things like xanthan gum and eggs to help this flour bind well.

Types of coconut flour

Unlike almond flour, coconut flour is only referred to by one name: coconut flour. There are no varieties as all are made with dried coconut meat. 

Storing coconut flour

Opened coconut flour should be stored in a cold, dark place in an air tight container for up to 3 months. You can also store in the fridge for up to six months and in the freezer for up to a year. 

Unopened coconut flour should be stored in the pantry for up to 6 months, in the fridge for up to 12 months and in the freezer for up to 2 years. 

This low carb flour can easily and quickly absorb moisture from the air and so you should ensure that it is properly sealed at all times to preserve its freshness. 

Ratio of coconut flour to other flours

  • All purpose flour to coconut flour: You can substitute 1 cup of all purpose to 1/3 cup of coconut flour or a 3:1 ratio.
  • Almond flour to coconut flour: You can substitute 1 cup of almond flour for 1/3 cup of coconut flour or a 3:1 ratio.

Where to buy coconut flour

Coconut flour is sold in most grocery stores and online at fairly reasonable prices. You can find a good deal on coconut flour here.  

Top keto coconut flour recipes

Oat Fiber

keto flour

Is oat fiber keto?

Oat fiber has only 12 grams of total carbs and 12 grams of fiber in every 1/4 cup. Therefore, there are 0 grams of net carbs in 1/4 cup of oat fiber which makes it keto friendly.

What is oat fiber?

According to Grain Millers

Oat fiber as a manufactured ingredient and is typically an insoluble fiber composed of lignin, cellulose, and hemicellulose derived from the oat hull, or the outermost protective seed-coat of the oat kernel.

In every 1/4 cup of oat fiber, you will get:

  • 0 calories
  • 12 grams of carbohydrates
  • 0 grams of protein
  • 0 grams of fat
  • 12 grams of fiber
  • 0 grams of net carbs 

Oat fiber is gluten-free, calorie-free and great for adding to low carb baking.

Types of oat fiber

Like coconut flour oat fiber is only referred to as oat fiber. Keep in mind though that oat fiber is not to be mistaken for oat bran, oats, rolled oat, steel cut oats or another other kind of oat product. These products listed are very high in carbs. On the other hand, oat fiber does come from oats, but it is 100% fiber and cannot be digested by the body which makes it okay to use on keto. 

Storing oat fiber

You can store in a cool, dark and dry place for up to 2 years in an air tight container. 

Ratio of oat fiber to other flours

There are no ratios for oat fiber to other keto flours. This is so because oat fiber  is very rarely used as a flour on its own or as a flour substitute. 

In fact, it is very often added as a supplemental ingredient together with other keto flours like almond or coconut flours to help bind ingredients together and bulk out recipes to make the macros lower.  

Where to buy oat fiber

You can buy these in most grocery stores or on amazon. You can get oat fiber on amazon.

Keto recipes using oat fiber

Flaxseed Meal

Is flaxseed meal keto?

Flaxseed meal has only 7.6 grams of total carbs and 7 grams of fiber in every 1/4 cup serving. Therefore, there are 0.6 grams of net carbs in every 1/4 cup of flaxseed meal which makes it keto friendly. 

What is flaxseed meal?

Flaxseed meal is another keto-friendly flour that is nutritious, gluten-free and made from flaxseeds. In every 1/4 cup of ground flaxseeds, you can expect to find approximately:

  • 138 calories
  • 7.6 grams of carbohydrates
  • 4.8 grams of protein
  • 11 grams of fat
  • 7 grams of fiber
  • 0.6 grams of net carbs 

Flaxseed meal can be used in shakes, smoothies, pancakes and other baked goods on keto.

Types of flaxseed meal

Flaxseed meal, also referred to as linseed meal has quite a few names. These are the various names used to refer to flaxseed meal:

  • Ground flax seed 
  • Flaxseed meal 
  • Ground linseed 
  • Linseed meal 

Flaxseed can come in 2 different colors including, gold and brown. The colors don’t really matter as they all have the same benefits. 

Storing flaxseed meal

Flaxseed meal is best stored in the fridge or the freezer. It can last for up to 2 months in the fridge or freezer. Flaxseed meal will only stay fresh in the pantry for up to a week.

Can you substitute flaxseed meal for flour?

Nope. While flaxseed meal is great to add to keto recipes, it is not recommended to completely replace other keto flours. Instead, for the best results, use flaxseed together with other keto friendly flours to add bulk, cut down on carbs and for added nutritional benefits. 

Ready to add flaxseed meal into your new lifestyle? You can get flaxseed meal here.

Ground Sunflower Seed Meal

This is not only good for coating meats on keto, but it is also great for baking. If you’re looking for some good cookies or keto bars, try this flour out. In every 28 grams, you will find:

  • 160 calories
  • 6 grams of carbohydrates
  • 6 grams of protein
  • 14 grams of fat
  • 2 grams of fiber
  • 4 grams of net carbs 

You can find sunflower seed meal here

These are 5 of the best keto flours you can use to make your various keto recipes. They’re all extremely different and will require different techniques, however, they all do make amazing keto recipes that you’re sure to enjoy! 

More keto recipes made with keto flour

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