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If you’re looking for keto flour ideas that you can use on the keto diet to make recipes similar to your favorite keto pastries, keto cakes, keto bread, keto wraps, and other low carb flour-based desserts and foods, you will like this post. 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 the keto diet after reading all the amazing success stories all over the internet. 

However, this diet 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 it can throw you for a loop. This is why it is very important to learn what keto flour substitutes you can use for bread, cookies, and other keto flour goods you may wish to make. 


Does flour have carbs?

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

Regular wheat 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 diet. This means that many foods are oof 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 safe on low carb diets. 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

  • The flours that you currently have in your pantry or kitchen have to be thrown out. They are extremely high in carbs and sugars and will not work on the keto diet.
  • Gluten-free flours are not synonymous with low carb flours. Therefore, not all gluten-free flours are low in carbs. For example, gluten-free flours like cornflour, buckwheat flour, sorghum flour, Amaranth Flour, oat flour, tapioca flour, and cassava flour are high in carbs and should be avoided on the keto diet. 
  • Guten 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 find ways to add in ingredients that will help your keto baked goods maintain their structure. Things like eggs, cream cheese and xanthan gum.
  • These keto flours should be stored in the fridge to preserve their freshness for longer. 

Now, let’s dive in!


Keto Flour List


Almond flour

keto almond flour

Almond flour is a gluten-free, low carb flour that is made from ground almonds that is made from finely ground blanched (skinless) almonds that yields a finer-textured flour for baked goods.  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. It also makes a good coating for fried foods like meat and fish. Almond meal can be more expensive in stores, therefore, try to take advantage of good deals on almond flour online. 


Almond Meal

Almond meal is a gluten-free, keto-friendly flour that is made from ground almonds that still have their skins intact and thus provide a courser end product. Just like almond flour, almond meal is great for baking and cooking on the keto diet. In every 1/4 cup of almond flour, you can expect to find approximately:

  • 162 calories
  • 6 grams of carbohydrates
  • 6 grams of protein
  • 14 grams of fat
  • 3.5 grams of fiber
  • 2.5 grams of net carbs 


Coconut Flour

keto coconut flour

Coconut flour is a gluten-free flour made from coconut meat that has been dried and ground. In every 1/4 cup of coconut flour, you can expect to find approximately:

  • 120 calories
  • 18 grams of carbs 
  • 10 grams of fiber 
  • 4 grams of fat
  • 6 grams of protein 
  • 8 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, coconut flour bind easily and so you should use things like xanthan gum and eggs to help this flour bind well. Once used well, this keto-friendly flour makes amazing keto baked goods. You can find a good deal on coconut flour here.  


Oat Fiber

keto flour

According to Grain Millers

Oat fiber as a manufactured ingredient 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 low carb baking. You can get oat fiber on amazon.


Flaxseed Meal

Flaxseed meal is another keto-friendly flour that is nutritious gluten-free, low carb flour substitute that is 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 the keto diet. You can get flaxseed meal here.


Ground Sunflower Seed Meal

This is not only good for coating meats on the keto diet, but it is also great for baking on the keto diet. 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 six of the best keto flour ideas 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 foods that you’re sure to enjoy! 


Here are a few recipes using each different keto flour

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