Going low-carb or keto means giving up starchy foods—including wheat and other high-carb flours. But thankfully, a few great flour alternatives exist that are low-carb and nutrient-dense. Here are the best ones to use.
Top 5 Keto-Friendly Low Carb Flours to Enjoy
fasting to get into ketosis- The best way to use low-carb flours is by finding a recipe that already calls for them. However, there are ways to sub them into recipes that normally call for wheat flour, so we’ll include some tips for that below.
1. Coconut Flour: Best Texture of Low-Carb Flour Alternatives
Coconut flour is often the top choice for low-carb breads or other baking recipes, desserts, or pancakes. It’s high in fiber, healthy fats, low sugar, low glycemic, and completely grain-free. It also has a smooth texture and adds a subtle coconut flavor.
(A lot of our Keto Zone recipes call for it too!)
Coconut flour tends to be dry, so you’ll likely need to increase the amount of liquid (and will probably need more eggs) in the recipe if substituting for another flour.
Coconut Flour Nutrition
In ¼ cup:
- 120 calories
- 4g fat
- 4g protein
- 10g fiber
- 6g net carbs
2. Almond Flour: Nutty, Nutrient-Dense Low-Carb Option
Since almond flour is simply ground up almonds, you get the full benefits of this low-carb nut in flour form. It also has half the net carbs of coconut flour and is a good source of calcium, iron, vitamin E, and manganese. It’s also easy to digest for most people.
Almond flour works well in baked recipes like muffins, bread, cakes, and cookies, and as breading for low-carb meat dishes, providing a nutty taste and moist texture.
Almond flour can replace wheat flour one-to-one, but you’ll usually need another egg or some sort of binder to hold the final product together.
Almond Flour Nutrition
In ¼ cup:
- 150 calories
- 11g fat
- 6g protein
- 3g fiber
- 3g net carbs
3. Chia Flour: Full of Omega-3s
Chia flour, also known as ground chia seeds or chia meal, contains all the benefits of chia seeds with a good texture for baking.
Chia is an excellent source of omega-3 fatty acids, fiber to support healthy digestion, and antioxidants. (For chia flour with gut-healthy probiotics, try Dr. Colbert’s Living Chia!)
Chia flour can boost the nutrition of cookies, breads, and other baked goods. Most of the time, you’ll need to combine chia flour with another low-carb flour. It can also be used as a sub for eggs (one tbsp meal plus three tbsp water per “egg”) and a supplement in smoothies.
Chia Flour Nutrition
In about one tablespoon of Living Chia:
- 60 calories
- 3g fat
- 3g protein
- 4g fiber
- 1g net carbs
4. Flaxseed Meal: More Omega-3s
Ground up flax seeds, or flaxseed meal, are a great source of omega-3 fatty acids that are healthy for your body and brain while also being low in carbs.
Flaxseed meal can provide extra nutrition to cookies, breads, and other baking recipes or smoothies or can be combined with water just like chia flour as an egg substitute.
Flaxseed Meal Nutrition
In ¼ cup:
- 140 calories
- 9g fat
- 6g protein
- 3g fiber
- 1g net carbs
5. Psyllium Husk Powder for Digestion
Psyllium husk powder is a form of fiber from a plant husk. It’s often used as a natural, healthy laxative.
While it’s not actually a flour, some low-carb recipes (like Keto Zone Seed Bread!) will include it for extra heart-healthy fiber. It can also help low-carb breads taste more like “real” bread.
Psyllium Husk Powder Nutrition
In 1 teaspoon:
- 15 calories
- 0g fat
- 0g protein
- 3g fiber
- 1g net carbs
For healthy recipes with low-carb flours and more, check out KetoZone.com or the Keto Zone diet book here.
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