Low carb baking flour substitutes – You want to bake without carbohydrates and replace low carb flour? We have prepared for you different low carb flours that you can use for baking. The difference between other low carb flours and what you need to consider when you want to replace low carb flour is here explained.
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Table of Contents
List of best low carb baking flour substitutes
Even though there are many flour alternatives for a low-carb diet, you should be aware when baking that we cannot exchange wheat flour 1:1 for flour alternatives.
Wheat, rye, and spelt flour contain not only carbohydrates but also gluten. It provides the sticky consistency of doughs. Since most low carb flours are gluten-free, you’ll need to use egg or another “glue” like guar gum to bind the dough. Without gluten substitutes, your cake or bread will otherwise be dehydrated and crumbly.
In addition to gluten, fiber and volume also play a role. Due to a higher fiber value, some flour alternatives bind more moisture than wheat flour. To prevent the pastry from becoming too firm and dry, you should increase the number of eggs or liquid here. The volume is crucial so that you don’t end up adding too much flour to a pastry.
If you want to do entirely without wheat flour, you can also combine different low carb flours.
1. Almond flour
Almond flour is the “classic” low carb alternative to wheat flour. It is produced during the extraction of almond oil and is particularly low in carbohydrates as a de-oiled flour. 100 g of almond flour contains about 4-10 g of carbohydrates.
Like most products made from almonds, the flour tastes slightly like marzipan. It is therefore particularly suitable for cakes and sweet dishes. The volume of 50 g of almond flour corresponds to that of approx—100 g of wheat flour. Almond flour is the only low-carb flour that does not need to be mixed with another flour type. To get the right volume of your pastry, add in almond flour half of the specified amount of wheat flour.
Read more: is almond milk healthy?
2. Nut flour
Walnut flour and different types of nut flour have similar properties to almond flour. However, the rather intense inherent flavor of nut flours makes them less flexible. Nut flours are particularly suitable for cakes or hearty dishes that can tolerate a nutty flavor or mixed flour with other low-carb flours.
With nut flours made from walnuts, hazelnuts, or peanuts, you can replace conventional wheat flour 1:1.
De-oiled walnut flour has about 18 g of carbohydrates per 100 g of flour; peanut flour contains 20 g of carbohydrates, and hazelnut flour only 10.8 g per 100 g of flour.
3. Coconut flour
Coconut flour is also low in carbohydrates: about 9-18 g of carbohydrates per 100 g of coconut flour. It is recommended for a beautiful baking result to replace no more than a quarter of the wheat flour in a recipe with coconut flour. The coconut variety contains a lot of dietary fiber and binds a lot of liquid.
Since the flour can have a distinct coconut flavor depending on the manufacturer, ensure that the desired end product is compatible with a slight coconut note. We can replace 100 g of wheat flour with about 35 g of coconut flour.
Read more: coconut milk benefits and side effects
4. Chickpea flour
Chickpeas play an essential role in the low carb diet because they provide valuable fiber and protein. The healthy legumes are also finding their way into our kitchens as flour. Chickpea flour is suitable for both savory and sweet recipes. 100 g of wheat flour can be replaced by 75 g of chickpea flour, which contains 50 g of carbohydrates per 100 g.
Read more: chickpeas benefits and side effects.
5. Sweet lupine flour
A small protein bomb is sweet lupine flour. Especially among athletes, sweet lupine is considered a vegetable source of protein. It is closely related to the well-known peas and beans and can be processed into low-carb flours. However, you should use this low-carb flour to replace only 15 percent of the original wheat flour in a recipe, if possible. Sweet lupine flour contains about 15 g of carbohydrates per 100 g of flour. It has a higher volume, so just 60 g is enough to replace 100 g of wheat flour. The taste is slightly nutty-sweet, which makes sweet lupine flour particularly suitable for cakes.
6. Gold flaxseed flour
Pressed golden flaxseed is getting used to making this nutty-tasting flour. It is one of the flours that can be used most versatile. Few carbohydrates and lots of fiber make it suitable for making bread and rolls, quiche dough, or even a low carb pizza dough.
7. Linseed flour de-oiled
The production of very healthy linseed oil results in linseed flour and is characterized by its hearty, nutty flavor. It makes it particularly suitable for vital baked goods such as bread and rolls. Ninety grams of flaxseed flour can be substituted for 100 grams of wheat flour.
We usually know bread with rye flour and co. and bread taste good – but is it also good for us? Read here how healthy bread is.
8. Macadamia flour partially de-oiled
The macadamia nut is considered one of the tastiest nuts of all. It is used to make a low-carb flour with an excellent taste; when the nuts are pressed, some fat is already removed. But this flour has a relatively high carbohydrate content with about 30 grams per 100 grams. If you exchange it for 100 grams of wheat flour, it is best to take 75 grams.
9. Grapeseed flour
Everyone knows the unpleasant feeling when biting the seed of a fruity grape – not delicious. But the little adversaries become great low carb flour. In grape seed oil production, the dried grape seeds’ remains are ground and processed into flour.
Grape seed flour is gluten-free. It should only be added to another low carb flour, about 5-10 percent proportion to remaining flours. Because: With 20 grams of carbohydrates per 100 grams, grape seed flour is not for every low-carb fan. What speaks for the use: The high antioxidant effect, which is particularly beneficial for health.
10. Guar gum flour
Guar gum is made from the tropical guar bean. It is highly soluble in water and is therefore ideal as a binder, making baked goods smoother. Jams, sauces, and soups can also be bound by guar gum.
11. Locust bean gum flour
The seeds of the carob tree are ground to produce this flour. It is also less suitable for baking, but like guar gum, it can be used wonderfully as a thickener. A few teaspoons are mixed with cold water – similar to conventional potato starch.
FAQ Low Carb Baking Flour Substitutes
Can you replace flour with psyllium husks?
For baking, however, the ground psyllium husks must be used as a powder. This powder is added to the flour or baking mix as indicated in the recipe and binds water in the dough very well. It would help if you used them precisely according to the recipe the amounts of ingredients.
Can we replace almond flour with buckwheat flour?
Buckwheat flour provides an earthy, nutty, spicy flavor. Like almond flour, buckwheat flour is relatively heavy, so that the baked product will turn out a bit denser than usual. We can substitute buckwheat flour for wheat flour 1:1, but it will not rise as well.
Can bamboo fibers be substituted?
Bamboo fiber is not only good for baking, but it is also ideal for flouring. It also works wonderfully for rubbing into bread. I often read that you can use bamboo fiber as an alternative to potato fiber or the other way around.
Which flour is best for baking?
Wheat flour has the best baking properties and is therefore famous for baking sweet pastries, cakes, and bread. Spelt flour is similar to wheat in appearance and taste, and the flour has a slightly more robust and nuttier flavor.
Can flaxseed flour replace wheat flour?
You can replace about 20 percent of the amount of wheat flour with flaxseed flour. And you don't need to pay any attention to the dosage: Because wheat flour and flaxseed flour can be interchanged one-to-one.
Can you replace wheat flour with chickpea flour?
Chickpea flour is suitable for both savory and sweet recipes. 100 g of wheat flour can be replaced by 75 g of chickpea flour, which contains 50 g of carbohydrates per 100 g.
How to replace almond flour?
Substitute for almond flour: coconut flour, just like almond flour, is gluten-free. It also contains a lot of fiber. Flaxseed flour: This flour is also a perfect low carb alternative. It has a slightly nutty flavor and contains many omega-3 fatty acids.
Can you substitute almond flour with coconut flour?
We cannot easily substitute coconut flour for almond flour. In a test, we examined the binding of water of both flours compared to wheat flour. Therefore, coconut flour's higher binding capacity should consider if you want to replace the two low carb flours with each other.
How can you substitute flaxseed flour?
We can replace flaxseed flour with ground flaxseeds, but you have to reduce the recipe's moisture a bit because ground flaxseeds contain more fat. Protein powder is often used as a substitute for wheat flour.
Which flour is better, 405 or 550?
The higher the value for the flour type, the coarser the flour and the slower it absorbs liquid. Type 405 flour is suitable for thickening sauces and baking cakes and cookies because of its good binding properties. Type 550 flour is often getting used in bakeries for baking rolls.
The perfect binder for low-carb baked goods: Many low-carb flours are naturally gluten-free. It means they lack gluten, and it must achieve the adhesive property differently. For this purpose, the natural thickening and gelling agent guar gum is perfect and is often getting used as a binding agent in low-carb baking. To do this, mix one tsp. of guar gum with one cup of flour substitute.
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