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Guide to Keto Baking

When you first hear that a ketogenic diet is low in carbs and sugar you might think well I’ll never get to have cookies again we’re happy to report that this is not at all true while it does take some rewiring of your go-to recipes with the right substitutions you can make and enjoy baked goods on keto the first thing to know is that the traditional flour and sweeteners in your cupboard have got to go while it can be hard to visualize how you’re supposed to bake without all-purpose flour or white sugar stick with us and we’ll give you all the keto secrets for how to rebuild your baking pantry let’s start with flour all-purpose flour often bleached and stripped of most of its nutritional value has become the standard in most conventional baked goods but just one cup of all-purpose flour contains a whopping 100 grams of carbs it’s a true no-go for anyone following a keto diet you may see gluten-free flour alternatives like corn and rice flour in the health food store but those are also too high-carb to use here are the low carb flours we use instead almond flour made from almonds that are blanched and then pulverized into a fine powder is one of our favorite keto friendly flours 1/4 cup of almond flour contains 12 grams of fat 5 grams of protein and only 2 grams of net carbs it’s high fat content and lack of gluten means that you may need additional eggs or baking powder to provide more structure in your baked goods almond flour has a great lightly sweet flavour and helps to create a tender crumb and baked goods it can be expensive in grocery stores but you can find some good deals online for the best texture in your baked goods purchase finely ground almond flour coarser ground almond meal is less expensive and the rougher texture is less noticeable in baked goods like muffins always store almond flour and meal in the fridge to prevent it from spoiling one thing to keep in mind when using keto friendly flours is that you can’t substitute it for all-purpose flour using a 1 for 1 ratio each type of keto flour will require some adjustments and additions depending on the recipe to get the most enjoyable results with almond flour that might mean using a little less oil because of the flours high fat content and an extra half or whole leg additional rising agents like baking soda and baking powder can be helpful to always bake with almond flour and 25 degrees Fahrenheit lower than the recipe calls for and let the dish bake for a bit longer also because almond flour tends to Brown faster than all-purpose flour we suggest covering your baking pans with aluminum foil and just remember eating too many almonds can flood your body with inflammatory fats and phytates so try not to overdo it with the almond flour next we’ll look at coconut flour which is made from dehydrated coconut meat that the fat has been extracted from 1/4 cup of coconut flour contains 60 calories 2 and a half grams of fat 6 grams of protein 19 grams of carbohydrates 12 grams of fiber and 7 grams of net carbs it has a mild neutral sometimes slightly nutty flavor that lends itself well to lots of baked goods if the brand you buy has a light coconut flavor remember that other ingredients like chocolate and vanilla will easily mask that taste just like with almond flour you can’t simply substitute equal parts coconut flour to all-purpose the general rule of thumb is to use 1/4 to 1/3 cup of coconut flour for every 1 cup of regular all-purpose flour we know that doesn’t seem like enough flower for a recipe but coconut flour soaks up liquids like a sponge so for every one cup of coconut flour use 6 eggs and 1 cup of liquid the flour will absorb all of that moisture and create enough bulk for the recipe always be sure to let the batter stand for a few minutes to allow this process to happen and the batter to thicken this will result in sturdier less crumbly baked goods unlike almond flour you don’t need to adjust the baking temperature when using coconut flour keep it stored in an airtight bag or container in a dark dry spot in your pantry one thing we love to do is to combine almond and coconut flours we found that the best ratio is 3 to 1 almond flour to coconut flour together they more closely resemble all-purpose flour and eliminate the need for all those extra eggs however you will still need to keep the liquid ingredients at the same ratio suggested for coconut flour flax meal which is just ground-up flax seeds is another important addition to your keto friendly baking toolkit when flax meal is mixed with water it absorbs the liquid and creates a gelatinous texture which can be used as a replacement for eggs flax eggs can’t be used in a recipe in which many eggs are called for it works best to just replace one or two eggs to replace one egg mix 1 tablespoon of ground flax meal with 3 tablespoons of water and allow it to swell we recommend making your own flax meal at home by buying whole golden flax seeds and grinding them up in a food processor right before you use them to prevent spoilage store flax meal and flax seed an airtight bag or container in the fridge before and after opening walnuts and other nuts like hazelnuts pecans macadamia nuts and pistachios can also be finely ground to create flours they’re low in carbs but present challenges for baking their flavors can be powerful and not proprietary recipes out there featuring these sorts of nut flours learning to use them can take a lot of trial and error on your part simply buy raw nuts and use a food processor or blender to grind them into the finest texture you can for those allergic to nuts or coconuts there are some other flours to consider sunflower seed and pumpkin seed flour are relatively low in carbs and can replace almond flour with a one to one ratio organic soy flour has a similar texture in moisture absorption to coconut flour though it is very high in protein so keep that in mind when tracking your macros for the most successful outcomes in keto baking there are a few other things you’ll need to have on hand because low carb flours don’t chemically work the same way as all-purpose flour there are a few helpful ingredients that can make your baked goods more light and fluffy psyllium husk powder is a big favorite of low carb bakers it’s a thickener that helps the recipes bind together and gives baked goods especially low carb bread a great crumb like texture protein powder whether whey casein or egg white can also be a useful tool in baking it has a binding effect that’s similar to the gluten in wheat flour and just a small amount added to recipes can help to achieve that familiar consistency you’re looking for in baked goods xanthan gum is a natural thickening agent that is both flavorless and carb free it’s helpful in different kinds of keto cooking like making soups or homemade ice cream and in keto baking it helps to provide a wonderful cakiness to baked goods replacing traditional white and brown sugar is also essential in keto baking for more info on keto friendly sweeteners check out our video titled best and worst sweeteners on a keto a few more general keto baking tips to keep in mind our resist the urge to thin out low-carb batters too much as this often results in a soggy mess low-carb batter should be a bit thicker allow your keto friendly baked goods to completely cool before digging in we know this is tough when there’s a delicious treat right in front of you but allowing your treats to cool for a few hours will result in better texture low-carb crackers and pie crusts will be crispier and muffins and cakes will develop a better texture it’s worth the wait finally as the keto diet becomes more mainstream you might see commercial low-carb baking mixes on market shelves while some of these are okay in a pinch we suggest sticking to keto friendly recipes and using the simplest ingredients possible you might also come across premade products like cookies or brownies that claim to be keto friendly while this sounds exciting many of these items have been found to contain more net carbs and have a bigger impact on insulin secretion than the packaging indicates remember to read the label and diligently track those carbs also before buying pre-made keto friendly baked goods do some research on the company to make sure it’s trustworthy after all one cookie isn’t worth getting kicked out of ketosis ultimately doing your own baking at home gives you the greatest amount of control over what you’re putting in your body with the little planning and a well-stocked pantry you’ll have all the tools you need to replicate your favorite baked goods at home be sure to explore the recipe section on ruled me for plenty of creative delicious ideas for keto friendly baked goods and treats