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Regular flour has way to many carbs for the ketogenic dieter so various flour replacements need to be used when baking and cooking. The most common flour substitutes are almond flour, flaxseed meal, chia meal/flour, oat fiber, psyllium husk powder, coconut flour, lupin four and even powered pork rinds/dust. All of these low carb flour substitutes have their pro's and cons. But quite possibly the best alternative we have seen is a low carb protein powder like whey protein isolate.
Whey protein will not have all the added fat carbs of these other flour substitutes or cause any gastric distress from all the fiber that many of these low carb flour replacements contain.
Protein powder is a great choice because it is great for baking because due to it having similar binding effect as gluten. While whey protein isolate is one of the best options, there are others then can also work such as vegan/plant based proteins, egg white protein and even micellar casein protein powder. Through trial and error we have seen whey protein to perform the best, especially an unflavored whey protein powder.
A really great replacement is making your own with whey protein powder as the base and while using a mixture of some smaller amounts of other flour replacements. This will produce the perfect low carb flour replacement.
2 scoops or 55 grams of Ketogenics unflavored Iso-Whey protein power
80gms (1 cup) Oat Fiber
112gms (1 cup) Coconut Flour
140gms of ground Flax meal (we used a defatted/low fat version here)
8gms Xanthan gum
Mix all inrgdints together and store if your favofite jar or tuperware container.
The macros for this awsome low carb keto friendly flour replacemtnt are:
Full recipe: ~400gms:
127 grams protein
31 grams net carbs
30 grams fat
Or a 1 cup serving:
32 grams protein
8 grams net carbs
7.5 grams fat
Calories 334, Protein 32 grams, Carbs 8 grams, Fat 7.5 grams
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April 29, 2022 1 min read
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