Guide to Keto Baking

Guide to Keto Baking

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

47 thoughts on “Guide to Keto Baking

  1. Sucks that I feel like "bread" can't be replaced. I tried a lot of bread recipes but they taste either eggy or they are thrown to the garbage

  2. Just getting my keto pantry setup. I really appreciated the explanation on the almond and coconut flour conversions. Thanks

  3. Oops I didn't know you had to store almond flour in the fridge. My fridge is always full but I'll put it in my cold room at least. thank you for this!

  4. You must be a professional golf player cuz you keep KNOCKING IT OUT THE PARK🏌🏼‍♀️Omg this was soooooo helpful👏🏾👏🏾👏🏾👏🏾👏🏾

  5. Here’s a summary (correct me if I’m wrong)

    Almond Flour
    -use finely ground almond flour (not almond meal) for better texture
    -use less oil than original recipe
    -1/2 to 1 additional egg than original recipe
    -additional riding agents (baking powder/soda)
    -bake 25 degrees F lower + cook longer + cover with aluminum foil (if using baking pan)

    Coconut flour
    – 1 cup all purpose flour = 1/4 – 1/3 cups coconut flour
    -for 1 cup coconut flour use 6 eggs + 1 cup of liquid
    -no temp adjustments just leave batter for a while befor baking

    Best flour ratio- 3:1 almond:coconut
    *keep keto batters thicker and avoid thinning it out too much
    *let baked good completely cool before eating for better texture 😞

    Flax egg:
    1 egg = 1 tbsp flax meal + 3 tbsp water

    Psyllium husk powder
    Protein powder (whey/casein)
    Xanthum gum

  6. Because of this video you just earned yourself a new subscriber lol. Such great info! Thank you for sharing. Never new Almond Flour was a 1 to 1 to regular flour. 2 questions;
    1. Have you heard of using Inulin to active yeast for keto breads?
    2. Wondering if you have a keto bread recipe of your own I can try out?

  7. I just wanna let you know the music is getting really irritating and annoying I didn’t notice it at first but as we get towards the end of this video it starts to increase my heart rate and it becomes very very very distracting please don’t play music like this in your videos something soft and quiet in the background is nice but really you don’t need that you just don’t need this music and so many content creators think they have to have music behind them But you don’t need it and honestly you don’t need it

  8. Thanks for your videos, If I soak wheat flour specially eincorn with apple cider would be good to use? I'm in keto diet, thanks please reply

  9. Hi there, so we know that white flour is very addicting, do you know if almond or coconut flour is anywhere close to that?

  10. Very informative! Made some keto cookies with protein powder and coconut flour, turned out pretty good but a little dry. I might upload my attempts to my channel soon.

  11. I need your help. I am trying to convert my grandmothers sour cherry cake recipe. It has 2 eggs, 1 1/3 cups of all purpose flour with 4 teaspoons of baking powder. It also has 1 1/4 cups of milk. The 1 1/12 cups of sugar I know I can use erythritol and use the same amount but I generally put less, probably only a cup. I will be using almond extract. Should I add another egg and use 1/4 cup of coconut flour with maybe 1/2 cup of almond flour. This is kind of a dense cake with 3 lbs of sour cherries. Should I add psyllium husk? Sour cherries are in big right now, I have to have some of this cake and freeze it.

  12. If this is still experimental, theres a lot of money to be had by those home cooks that resell their tried and trusted baked at home products at farmers markets now claiming its bread that gets you skinny. Really like a wild west gold rush for anyone willing to try every ingredient as the wheat flour alternative. I look forward to eating 5 whole bags instead 1/5 of a loaf and feeling contently stuft full yet still losing weight.

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