Guide to Keto Baking

Guide to Keto Baking

July 16, 2019 43 By William Morgan


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