Since baking a keto-friendly recipe involves many substitutions, you’ll want to keep a few additional ingredients in your kitchen to make sure your food still has a rich flavor and texture. Use these ingredients, baking tips and recipes, for amazing keto baked recipes! Certain ingredients could kick your body off ketosis. But you don’t have to worry too much. What Kind Of Flour Can You Use On A Keto Diet? It can be used at the same amount as regular flour (1:1 ratio) and acts more like regular white flour. These Keto Peanut Butter Cookies made with only 3 ingredients, are going to become your new go to recipe. Some of these products aren't available at all in stores, but I've found the unique baking supplies can make the best low-carb bread (and in some recipes, no carb bread).  These keto baking ingredients are the ones like oat fiber.  If done correctly, you can make a low-carb, fluffy bread without the egg taste with oat fiber, but you can rarely find it in stores. There are plenty of low carb desserts you can make on the keto diet if you use the above ingredient swaps. Part of the challenge in being on a keto diet is knowing what ingredients you can use in recipes. Is Baking Soda and Baking Powder Keto Friendly?Carbs? How Do You Convert Recipes with Flour To Coconut Flour and Almond Flour? Copyright © 2019 KetoDomain.com, All rights Reserved. Recommended Grocery List for Low-Carb Baking Recipes, 30 Day Keto Meal Plan PDF for Weight Loss, Grocery List: Recommended Low-Carb Baking Ingredients. Please log in or sign up to use the referral program. Xanthan gum is another staple of keto baking. Not a reason, but I have a GET FREE SHIPPING WHEN YOU SPEND $50 OR MORE! We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. It is very sweet, so you only need to use about ⅓ cup of monk fruit for every cup of sugar.Â. Choose from sugar free mug cakes, easy sweet treats for beginners, recipes using low carb pantry staples and 5 ingredients or less as well as grain You can also use it to make wraps and crackers.Â. Stevia is a natural sugar substitute good for baking.  It has a bitter after-taste, so for the best taste use with a mix of erythritol and inulin powder.  This one is already a mix of stevia and erythritol. Use ¼ cup Greek yogurt for every egg needed. It’s always easiest to stick to recipes that begin with these flours, but if you do want to substitute them in existing flour recipes, follow the guidelines below. Keep reading for  some of our favorite keto baking recipes!Â. Discounts cannot be used with other promotions. If you’re someone who likes to make dessert, you’ll want a way to add some sweetness to your baked creations without using sugar. By utilizing ingredients like almond meal, eggs, nut butters, and cheese, you can make everything from cheesy biscuits to peanut butter cookies keto compliant with our collection of low-carb baking recipes. Almond flour and coconut flour are the most common flours used in keto baking recipes, as they are the easiest to work with and contain the right macros. Low Carb flours and other Baking Ingredients The internet is full of plenty of keto compliant baked goods, although baking the keto way can be hard, here are some ingredients that should be in your pantry to enable enjoy a decadent dessert as you watch your favorite movie without any fear of jeopardizing your keto diet. If you don’t have the time or energy for baking, HighKey has made it easy for you with three flavors of super yummy mini-cookies which will satisfy your sweet tooth! All Rights Reserved. Fairly new to the market, and a great alternative for keto baking recipes, lupin flour is made from the low carb legume Sweet Lupin or Lupini bean. Allulose is naturally present in small quantities in foods like figs and raisins. Enjoy learning from our website, or have you received personal help from Janine?  Please consider donating to help fund our site! Unfortunately, you can’t just take a recipe that includes regular flour and swap in either almond flour or coconut flour, since they differ in texture than regular wheat flour, and they don’t contain gluten. When you’re not on keto and you have a sugar craving, you typically nibble on a few pieces of your favorite dessert or even grab your favorite fruit. Tired of baking? You can grab something keto-friendly, like a handful of berries, a couple pieces of melon, or a few slices of peaches or plums.Â, Traditional desserts, on the other hand, are likely off limits due to their high carb and sugar content.  However, this doesn’t mean you have to swear off sweet treats altogether. As far as fruits go, many are high-carb, so if you do want to satisfy your sweet tooth, you’ll have to do some portion control. It makes a great thickener, and you don’t have to use as large of a quantity as corn starch, meaning you can keep your carb count down. Everyone knows how hard it is to find low-carb, ketogenic baking recipes, so we put together a list of our keto baked goods. What is even more frustrating is that not all of these flours are available in stores.  And when they are, they can be pretty darn expensive.  For example, I can usually find almond flour in almost every grocery store I go to nowadays.  However, for a small package it is very expensive.  But, I can find it online on Amazon for a much more affordable price.  And even more cheaper in bulk.  I've found that the Anthony's brand on Amazon is the most affordable for most baking products in bulk. It is 150 times sweeter than its corresponding amount of sugar, so you only need to use a little in your keto baking. It is the most popular and readily available option, and can be used to make cookies, cakes, and even some breads. Keto Flours and Low Carb Baking – Top Keto Must-Haves Grocery List Coconut Flour Coconut flour is one of the most suitable low-carb flour options which is perfect for creating delicious keto-approved baked goods. The Ultimate Keto Must Haves Essentials List. She graduated from New York University with a degree in journalism and psychology. It is a sugar alchohol that doesn’t have negative effects on blood sugar. How Do You Satisfy A Sweet Tooth On Keto? Sign up to get your copy of our Keto Diet e-book for FREE immediately in your inbox! Because of its high-fiber content, it’s often used as a laxative, so be aware of that if you have a sensitive digestive system. In addition to flour, many baking recipes call for cornstarch which is used as a thickening agent. Let the mixture sit and thicken, and it’s ready to use when it creates a gummy texture.Â, The same method for flaxseed meal works with chia seeds — 1 tablespoon of chia plus 3 tablespoons of warm water for every 1 egg.Â. But on the ketogenic diet, many of these sweet treats aren’t an option anymore. Lupin Bean Flour. Keeping the right items at home can make baking a breeze so you won’t have to miss out on creating some of your favorite sweet treats! Plus delicious keto recipes, inspiration and keto diet information, weekly! Like stevia, monk-fruit is a plant-derived natural sweetener. But on the ketogenic diet, many of these sweet treats aren’t an option anymore. If you've recently thought about trying a new diet to shed some pounds, the keto diet is probably the first thing that's come to mind. You can use this mix to create unique recipes like Peppermint Ganache Brownies, or Peanut Butter Brownies or you can give  these other chocolate-y keto baking recipes a try: Learning how to bake while doing the keto diet may be an adjustment, but once you realize what ingredients you can utilize, you can still enjoy treats like bread and brownies. 265 17 3 8 Flaxseed Meal (2 oz.) Mar 26, 2019 - These keto baking ingredients will help you make tasty low carb baked goods! Keto Chocolate Chips – Stevia sweetened chocolate chips to add in muffins, cookies, cakes and more. 120 4 6 4 Chia Seed Meal (2 oz.) You may have to restock your pantry, but you can still enjoy whipping up low-carb desserts even when following the keto diet. The issue is that it’s commonly made on shared manufacturing equipment, so it can be full of things like wheat, barley, and other non-keto ingredients Erythritol also comes in a powdered form and a granular form that’s super versatile. KETO BAKING SCIENCELearn all the basics about keto baking and flour substitutes, what to use, why, and how. However, if you do want to convert regular flour to coconut flour in a recipe, use about ¼ of the amount of regular flour suggested. Sign-up with Keto Domain and get our ketogenic diet e-book for FREE! P.S. It gives baked goods a light and fluffy feeling, but still contains quite a bit of calories. Setting up your own keto bakery at home and keeping some basic low-carb staples can have you cooking some really tasty baked goods. A great zero carb option, monk fruit works well in keto baking recipes, especially since it does not spike your blood sugar. As far as fruits go, many are high-carb, so if you do want to satisfy your sweet tooth, you’ll have to do some portion control. Baking with nut flours as opposed to traditional baking flours is quite difficult and takes getting used to.  It will be extremely difficult to get nice fluffy bread from the oven with nut flours.  But yet on a low carb or ketogenic diet, bread is what people miss the most.  So learning to bake with low carb flours to make low carb bread can be extremely rewarding. At the time of this post you can purchase coconut flour cheaply, so it may not be necessary to purchase in bulk.  Currently this flour is about $10-12 for a 5 lb bag.  And remember, coconut flour goes a lot further than other flours in baking. Chocolate Chip, Snickerdoodle or Double-Chocolate Brownie, anyone? Coconut Flakes – Lightly toasted coconut flakes is a fantastic ingredient that can be added to cookies and quick bread. However, there are a few other options you can use as well.Â, Flaxseed meal, sometimes called linseed, is not only low-carb and high in fiber, but high in omega-3 fatty acids. What Is A Low-Carb Substitute For Cornstarch? Ground chia seeds are more expensive.  It may be better to use whole chia seeds, or substitute ground flaxseed for baking purposes.  Whole chia seeds can also be used in drinks to add Omega-3's and fiber. To make Keto Pumpkin Cream Cheese Muffins, you are going to need some dry ingredients first. These tend to be lower quality than quality sourced grass fed parmesan cheese or other hard cheeses. It does have a distinct flavor, but it can be mixed with other sweeteners to minimize the strong taste.Â. — we want to … It has a low net-carb count, is high in fiber, and is a good source of fat. Buy it in bulk because once you try our zero carb bread recipe, you'll be using this flour all the time. Those bacterias will dissolve the sugar into an indigestible fiber gel. If you understand that your keto-friendly baked good won’t be exactly what you’re used to, you can be open to all the possibilities that keto baking can offer. Greek yogurt makes a great egg substitute, as it can provide moisture and bind the ingredients together. Learning how to bake while doing the keto diet may be an adjustment, but once you realize what ingredients you can utilize, you can still enjoy treats like bread and brownies. Baking with coconut flour can be tricky, so it’s always best to stick to established recipes. Baking for everyone From gluten-free to vegan to low-suga r — and now keto-friendly! There are different varieties such as Lakanto, which is an erythritol and monk fruit mixture. Xanthan gum is a thickening agent.  It is best used for sauces and gravies, but can be used in baking as well.  It does create a gooey/gummy consistency.  Very little is needed in recipes (teaspoons), so we don't recommend buying in bulk. If you’re vegan, coconut oil is a multipurpose oil that can be used in all types of baking and cooking. Fortunately you can learn how to make your own baking powder at home! 324 28 6 12 Coconut Flour (2 oz.) 5 Minute Keto Friendly Dark Chocolate Bars. It does get much thicker than cornstarch, so only use about ¼ teaspoon for every two teaspoons of cornstarch. A natural, plant-based sweetener, stevia contains little-to-no calories or carbs. Although it’s harder to use chia seeds in their whole form, powdered chia seeds make for a great ingredient in keto baking recipes. Which option you choose may also just depend on personal preference. Fairly new to the market, and a great alternative for keto baking recipes, lupin flour is made from the low carb legume Sweet Lupin or Lupini bean. Keeping the right items at home can make baking a breeze so you won’t have to miss out on creating some of your favorite sweet treats!Â. Almond Flour contains the same amount of carbs as almonds, about 2 net carbs per ounce of flour.  It is good for baking, pizza crusts or crackers. Lupin flour is starting to show up in stores or you can easily buy it online.Â. Use one tablespoon of ground flaxseed mixed with four tablespoons of water as a substitute for every two tablespoons of cornstarch.Â. Ingredients for low-carb baking Low-carb baking is different from traditional baking. Ground seeds are high in fiber and fat and low in carbs and are useful to keep on hand to help bind ingredients together. There are a number of great tasting keto-friendly options to use in place of conventional sweeteners. Keto Baking Ingredient List My number one advice is that before attempting low carb baking , is that you do not try converting your own high carb baking recipes, but that you stick to recipes that have already been developed using these flours … There was a time not so long ago that these ingredients could only be found at stores like Whole Foods — but not anymore. Sign up for our newsletter and get the latest deals! Baking powder, on the other hand, does contain carbs, since it often contains corn starch. Once you get the hang of baking keto cookies, try making your own variations and let us know if you create something that goes above and beyond the cookie recipes on this list. (adsbygoogle = window.adsbygoogle || []).push({}); Enjoy learning from our website, or have you received personal help from Janine?  Please consider donating to help fund our site! They are a little sweet, a little salty, and super peanut-buttery. Did we mention this is hard to find in stores?  Whole Foods had only one option for ground psyllium husk powder. For example, if you are trying to bake low-carb bread, almond flour can be very dense and does not like to rise.  But it does have a taste preferred over other low-carb flours.  It is better to use almond flour combined with another more fluffy flour, or just use it in cracker recipes. Your email address will not be published. There are plenty of ways to make your favorite baked goods keto-friendly with a few simple ingredient swaps. It also adds a little sweetness and coconut flavor to recipes. Keto Nut/Seed Baking Source Calories Fats (g) Net Carbs (g) Protein (g) Almond Flour (2 oz.) She also runs a healthy food blog called Kale Me Maybe, where she develops clean-eating recipes. Its production involves the combination of sugars (usually from corn, wheat, and/or soy), micronutrients, and a bacterium named Xanthomonas campestris. Almond flour can be used to mimic the texture and consistency of corn starch. You can usually find affordable stevia in stores.  But careful that it is not mixed with maltodextrin, a sneaky cutting agent that has a high glycemic index (aka it raises your blood glucose and insulin higher than sugar would).  Most commonly found these days are those that are mixed with erythritol.  You can use that or a pure concentrated form. Plus delicious keto recipes, reliable information and diet updates! Baking soda doesn’t contain any carbs, so you’re free to use as much as you want. Flax seeds and chia seeds are both great options for keto baking, and they can work for both savory and sweet recipes. When in doubt, there are plenty of recipes online that include almond flour as the main ingredient that you can use as a reference.Â. Erythritol (granular) is a sugar alcohol that can be used to add sweetness.  Can substitute for sugar.  High amounts of sugar alcohols are known to cause digestive issues, so mix with stevia or inulin powder. At HighKey, our keto cereals and snacks are low carb and gluten free! When you’re not on keto and you have a sugar craving, you typically nibble on a few pieces of your favorite dessert or even grab your favorite fruit. It is about 70% as sweet as table sugar and has a similar taste, texture and function, making it a great ingredient to use in recipes. or you can give  these other chocolate-y keto baking recipes a try: No-Bake Keto Peanut Butter Chocolate Bars. Hi Darlene, Most baking powder is gluten-free according to the ingredients list. We all know true wheat derived flour contains carbs making it a no-go when it comes to keto, unfortunately there’s no perfect replacement flour that is free of carbs (although wouldn’t that be nice). Highkey © 2020 All Rights Reserved *Net carbs are calculated by subtracting total fiber, allulose, and sugar alcohol from total carbohydrates. Vegetables, fruits, nuts, seeds, meat, poultry and fish are the mainstays of a keto diet – but the following keto ingredients are great to have on hand in … Erythritol is low carb sweetener that is from commonly used for baking on the keto diet. Cheeses and creams are great ingredients for making keto friendly dips and sauces in place of supermarket varieties that are high in carbohydrate and sugar. For bread, coconut flour does a much better job for fluffiness, however, coconut flour must be reduced by more than half in a recipe, plus more eggs are usually required.  In addition, some people don't like a coconut taste to their bread - it can be overwhelming if you don't like coconut. Here I'll share four methods for making homemade baking powder with simple household ingredients! Have a look at the same amount as regular flour ( 1:1 )... 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