Is Almond Flour Keto Friendly?

By: Bob's Red Mill | November 13 2021

Are you new to a keto diet and wondering what you can enjoy? Or maybe you've been following a ketogenic food plan for a while now and miss the many baked goods you used to eat. Switching to a keto lifestyle doesn't mean that you have to give up your favorite baked goods. In fact, the many keto flour alternatives on shelves make creating all of your favorite treats just as easy as before. So while you may have to search for new recipes, you don't have to deprive yourself of anything now that you're eating low carb.

One of the most popular and widely available low carb ingredients is almond flour. It's used to make just about anything, and it may seem too good to be true to some. Let's take a closer look at this low carb flour to determine if it's all that it's hyped up to be.

What Makes Almond Flour Such a Popular Choice for Low Carb Diets?

Baking with almond flour 101_Bob's Red Mill

When searching for low carb flours, you've probably noticed that almond flour tops the list. But what is it about almond flour that makes it popular amongst low carb and keto eaters? Here are five reasons why almonds flour is a favorite when following a low carb diet.

Almond Flour Can Be Used Similarly to All-Purpose Flour

Almond flour works well when substituted into carb-heavy recipes that usually call for all-purpose flour. While the result may be a bit more dense and chewy than you're used to, it will be much lower in carbs and still taste delicious. A small trade-off for being able to enjoy some of your favorite foods.

Almond Flour Contains Macros

Macro is short for macronutrients—the three categories of nutrients (protein, carbohydrates, and fats) that provide you with most of your energy. Almond flour is an excellent source of macronutrients as it offers large amounts of heart-healthy fats and protein.

Almond Flour Is High in Fiber

Fiber is an essential part of a well-working digestive system, and almond flour is loaded with it. A large amount of fiber helps keep you satiated between meals and almond flour's overall net carb count low.

Almond Flour Is Full of Health Benefits

Almond flour contains some pretty impressive health benefits. From boosting cell health to protecting you against various types of disease, consuming almond flour regularly can work wonders for your body. 

Almond Flour Is Great-Tasting

Though it won't add many carbs to your baked goods, it will add a bit of flavor. Almond flour's mild and nutty taste can be used to liven up sweet and savory recipes.

Is Almond Flour Keto?

So, is almond flour keto-friendly? Absolutely. Almond flour is a 100% keto-approved baking flour. It is also the most widely used keto flour on shelves. However, what it lacks in carbs, it makes up for in calories. Though almond flour is significantly higher in calories than many other flours, it also contains considerable amounts of protein and fiber. Thus making it a nutritious and satiating flour for keto dieters.

Almond flour is also an excellent source of healthy fats, one of the essential components of a ketogenic diet. Each 100 gram serving of almond flour will provide you with 50 grams of healthy dietary fat. All of these benefits combine to make it an excellent flour to enjoy if you're following a low carb, keto diet.

Natural Almond Flour Nutrition Facts

Here is the approximate nutritional breakdown for a 13gram serving size of natural almond flour.

  • 80 calories
  • 6 grams dietary fat
  • 3 grams carbs
  • 2 grams dietary fiber
  • 1 gram sugar
  • 3 grams protein

Is Almond Flour and Almond Meal the Same?

While almond meal and almond flour can be used interchangeably, they're not the same thing. Like almond flour, almond meal is made from ground almonds. However, when making almond meal, the skin of the almond is not removed before grinding. Because of this, when compared to almond flour, the texture of almond meal is a bit more coarse and grainy. Also, similar to almond flour, almond meal is low in carbs, and while the macros vary by brand, it's generally considered a keto-approved baking ingredient.

Cooking Tip: While almond meal can create baked goods like cookies and muffins, its coarse texture makes it an excellent keto-friendly breadcrumb substitute. For a true low carb treat, use it in recipes like this Five-Ingredient Almond Crusted Halibut and Five-Ingredient Almond Crusted Chicken.

Almond Flour Alternatives

While almond flour is a popular low carb baking ingredient, it's not for everyone. If you're not a fan of almond flour, don't worry. There are several other flours that you can use to create delicious treats, one recipe at a time. Here are a few of our favorite almond flour substitutes that everyone can enjoy.

Keto-Friendly Almond Flour Substitutions

coconut flour

If you recently ran out of your favorite keto-approved almond flour, then it's time to search the pantry for another low carb flour that you can use in its place. Here are a couple of our favorites.

Coconut flour (Keto-Friendly)

Looking to swap almond flour with something that is equally as tasty? Try using coconut flour instead. Coconut flour is an excellent alternative to almond flour and adds a tropical taste to whatever you combine it with. When using coconut flour, it's important to note that it absorbs more moisture than almond flour. Because of this, many recipes will need to be slightly modified to include additional eggs or liquids. Combine Organic Coconut Flour with other nut flours to create excellent gluten free baked goods, or use it to coat chicken, fish and other proteins. It's an great source of medium-chain triglycerides, lauric acid and healthy fats. 

Sunflower Seed Flour (Keto-Friendly)

Made from hulled sunflower seeds, sunflower seed flour has a similar consistency to almond flour. This makes it excellent gluten free, and nut-free flour substitute when you don't have almond flour on hand or are baking for someone with a tree nut allergy. In addition, sunflower seed flour will produce baked goods with a similar taste and texture. However, due to the reactions with baking soda and powder, it typically adds a greenish tint to whatever it's mixed with. To avoid creating green baked goods, add a tablespoon of lemon juice or apple cider vinegar to the recipe before combining the flour with baking soda.

Non-Keto Almond Flour Substitutions

Not all almond flour substitutions are low carb, and that's okay. Continue scrolling to discover some of the best almond flour swaps that you can use to bake paleo, gluten free and whole grain treats.

Cassava Flour (Paleo-Friendly)

Quickly rising to popularity, cassava flour is making a name for itself amongst paleo-bakers. Though it's made from the cassava root, its texture is incredibly similar to wheat flour, and it can be used in many of the same recipes. When searching for an almond flour substitute, cassava flour is an excellent option and can be substituted at a 1-to-1 ratio. However, because cassava flour can be a bit tricky to bake with, if you're trying out cassava flour for the first time, we recommend searching for recipes explicitly created for this flour. Recipes like these Cassava Biscuits and Cassava Brownies are the perfect place to start. Baking them will allow you to familiarize yourself with this flour while creating delicious gluten free treats in the process.

Wheat Flour (Whole Grain)

Don't need your recipe to be low carb? Try substituting almond flour with wheat flour. While it may not create a keto-approved treat, we're confident that it will make a delicious one. Almond flour can be substituted with any wheat flour you can find. When substituting the two, it's important to note that wheat flour will change the dish's carb content, density and flavor, so you may have to adjust the quantities. Also, wheat flour does contain gluten and is not suitable for people with celiac disease or gluten sensitivity.

All-Purpose Flour 

Swapping almond flour for all-purpose flour is simple. Because they are similar in texture and weight, all-purpose flour can be substituted at a 1-to-1 ratio. However, the other ingredient might need to be adjusted a bit. Because almond flour does not contain gluten, it typically requires more eggs or binding agents. Be sure to note this in your recipes and adjust accordingly when using all-purpose flour.

Oat Flour (Gluten Free)

Picture this: You have all the ingredients to make your favorite almond flour recipe, except the almond flour. Instead of heading to the store to purchase another bag, an easy solution is to swap it out with gluten free oat flour. Oat flour can easily be made at home by grinding rolled oats in a food processor or blender. If you're creating a gluten free recipe, make sure the oats you've chosen are certified gluten free. Oat flour will give your baked treats a wonderfully light texture and nutty flavor that everyone will love.

Now that you know just how keto-friendly almond flour is, you can use it to create delicious low carb treats. Or, if you've recently run out of almond flour and want to swap it with another, search the list of almond flour substitutions above and decide which works best with your lifestyle. We're confident that no matter what you bake, it will turn out delicious. From everyone at Bob's Red Mill, happy baking! 


1 Comment

  1. Alicia Turnour
    The best is always in my pantry bob's red mill ♥️

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