Keto Croutons Recipe (1.2g Net Carbs!) | Wholesome Yum (2024)

FAQs

What is the lowest carbohydrate flour? ›

The most commonly used flour which is the lowest in carbs is coconut flour. Note: Psyllium has the lowest carbs, however, psyllium is generally not used to bake entire cakes or cookies, it's used in smaller quantities to add bulk, fiber, and elasticity.

Coconut flour

Coconut flour is a very fine, powdery flour made from coconut flesh. Its mild coconutty taste works in most desserts, which is what it's most commonly used for. Next to almond flour, it's one of the most popular and commonly used keto flours.

Carbquik makes a perfect substitute for flour or a baking mix. In fact, it tastes just like the “Real” thing! Carbquik baking mix has 90% fewer carbohydrates than Bisquik and also has no trans fat or hydrogenated oils.

Sunflower flour is a great nut-free alternative to almond flour. It's fine-textured, gluten free, high in fiber and friendly to keto and vegan baking. Another 100% plant-based whole food flour, you can make it yourself by grinding sunflower seeds or buy it from the store.

The nutritional values of bleached and unbleached white flour are nearly identical. Both varieties contain the same number of calories and amounts of protein, fat, carbs, and fiber per cup (125 grams).

Nutrients: Both almond flour and coconut flour are popular ingredients in low-carb baking, but almond flour contains about twenty-one grams of carbohydrates per one hundred grams, while coconut flour contains about sixty-four grams of carbohydrates.

Almond flour , the most commonly known and used nut flour – is available in most grocery stores and relatively simple to use when replacing high-carb flours. Due to its high fat content, and lack of gluten, you may require additional eggs or baking powder to give your baked goods more structure.

Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour.

Almond flour is one of the few keto flours that can be swapped 1-to-1 in place of traditional flour. Some recipes call for ¾ cup almond flour, though, since the higher fat content of almonds make the flour more dense. Almond meal: This type is made from whole almonds, skins and all, which makes it higher in fiber.

Carbquik is a popular choice for those following a ketogenic diet who want to make baked goods. The good news is that it's low in carbs and has a texture that's similar to regular flour, making it great for baking.

What bread has the lowest carbs? ›

When it comes to choosing a Keto-friendly sweetener, it's best to stick with stevia or monk fruit for the most part. With zero net carbs and little to no effects on blood sugar, these sweeteners are ideal for satisfying sugar cravings with minimal, if any, known side effects.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Almond flour. Almond flour is probably the most widely used keto flour substitute. It's made simply from crushed almonds and is extremely low in carbs, containing only 3 grams of total carbs and 1 gram of net carbs per 2-tablespoon (14-gram) serving ( 3 ).

Regular rolled, quick-cooked oatmeal is not considered a keto-friendly food. One cup of oatmeal contains around 47 grams (g) of net carbohydrates. When you factor in your carbs from other food sources, even half a cup of oatmeal can exceed your daily allowance of carbs in a keto diet.

There are lots of recipes for 'keto' bread that use almond flour or coconut flour, helped by additives like psyllium husk, flax seed meal, oat fiber, etc. I've also tried Carbquick, which is meant as a low-carb version of Bisquick (and it does make pretty good biscuits!)

If you're craving baked goods, try swapping out white flour for whole grain flour, which has more fiber and a better nutritional profile ( 32 ). You might also consider subbing coconut or almond flour for white flour, as these alternative options tend to be lower in carbs.