Keto and Low Carb Flours with Boss Babe
Choose the RIGHT Ketogenic Flour for your Lifestyle!
Bake with Confidence!
Still craving chocolate donuts, pumpkin spice muffins or ...cookies?! There are some great flours that will move your kitchen from Carbs to Keto!
Almond Flour and Coconut Flour are by far the most common. There are a few other options I'll mention for those with allergies, but the majority of recipes you see will use one of these two! Check out this list and video below. I have included Amazon links for everything so you can buy right away online, or see what you'll be looking for at the Grocery store!
Give these a try and you'll find the right one for you! Scroll to the bottom for Boss Babe's video!
Almond flour was the first Keto flour we started with. One of the biggest benefits is that it's a 1:1 conversion with regular flour. Because of this, it falls in our "Keto Dad Simple!" category! Take any recipe you currently use and convert it!
One thing you will find is that Almond flour is a little more expensive. It's on average $6-8 a pound (with the exception of the Costco/Kirkland brand we get for $4 lb!). If you go for the unblanched, it is a little cheaper, coming in around $5-$6 lb.
Blanched Almond Flour has the skins removed and is the most common for baking. It bakes the closest to wheat flour. Unblanched is darker in color because the skins are still on. We'll often use it for pie crusts and granola. If you are allergic to almonds, then the next option, Coconut Flour, will be your best bet!
Coconut Flour is the next most common flour out there. It's generally cheaper than Almond Flour (yay!) and is available at pretty much any grocery store or online. Generally you'll see it around $3 a pound. You may have to look in the health food section to find it.
The most important thing to remember with Coconut flour is that it's not 1:1. Coconut flour absorbs more liquid which means you'll often find more butter, eggs, or oil in these recipes. For this reason it's often easier to find existing recipes rather than converting your own.
See Coconut Flour Here
Keto Dad Tips:
It's easiest to start with Almond Flour (unless you have nut allergies), then go from there. Another option is trying a recipe that combines both almond and coconut flour. Again, unless you're a baker, it's easier in this case (Google search: almond flour coconut flour scones) rather than try to make it yourself!
Keto flours are more expensive than wheat flours but 1) your health :) and 2) you actually eat smaller quantities of baked goods because the calorie content is higher. Where we used to eat 3 cookies baked with wheat flour, we'll maybe eat 2 smaller cookies baked with almond flour.
What are my other Options....?
There are other low carb flours like sunflower seed flour and pumpkin seed flour. However, they're not as common as Almond or Coconut flour. Places like Amazon or Thrive are often your best bet. There are options like this 5 Seed Meal, or this Sunflower Meal, or this Pumpkin Seed Meal. Definitely check them out if you're looking for another option!
Keto Boss Babe walks you through all the flours!