12 low-carbohydrate pastry flours

Low-carbohydrate baking is a trend that everyone can benefit from, especially those who have to control your blood sugar levels, such as people with overweight, metabolic syndrome or diabetes.

Instead of conventional flours made from cereal grains, they are used flours made from seeds, legumes and nuts. These flours are often defatted so that they bind better to the rest of the ingredients and create a dough consistency.

The right low-carbohydrate flour for each type of baking

chia seed flour

Chia seed flour is high in protein, calcium, fiber and omega-3 fatty acids. Thanks to its high expansion power, chia flour It is suitable as a substitute for eggs and as a binder for the dough.

Nutritional values per 100 grams:

Calories: 310 kcal
Fat: 8 g
Carbohydrates: 0.3 g
Fiber: 35g
Protein: 33.5 g

hemp flour

Hemp flour is made from partially defatted and unpeeled hemp seeds by cold pressing.

Its protein does not make dough like wheat, so it must be combined with some binder. Hemp flour has a nutty flavor and It is suitable for bread, cakes, tortillas and to thicken sauces and soups.

Nutritional values per 100 g:

Calories: 368 kcal
Fat: 9.4 g
Carbohydrates: 32 g
Protein: 28.7 g
Dietary fiber: 20.3 g

hazelnut flour

Hazelnut flour tastes very good, it is optimal for making cookies and cakes and gives the muesli a characteristic note. The flour is obtained by cold pressing hazelnuts. After this process it is partially defatted and only contains approximately 17% hazelnut oil (the result is not the same as grinding the hazelnuts yourself). Hazelnut flour swells a lot and should always be processed with a binding flour.

Nutritional values per 100 grams:

Calories: 407 kcal
Fat: 17 g
Carbohydrates: 24.5 g
Protein: 37.5 g
Dietary fiber: 22.7 g

chickpea flour

Chickpea flour is made from peeled and ground legumes. It has a sweet, nutty flavor and is high in protein. Chickpea flour makes the bread, rolls, pizza and cakes sweets are soft and light. Mixed with water it can be used as an egg substitute in vegan diets.

Nutritional values per 100 g:

Calories: 362 kcal
Fat: 6.7 g
Carbohydrates: 50 g
Protein: 20g
Dietary fiber: 11 g

Recipe: Vegan potato omelet

coconut flour

Coconut flour is made from white, defatted, dried and ground coconut meat. It has a slightly sweet and coconut flavor. When using it, the rest of ingredients should combine well with coconut because it has a strong flavor.

Nutritional values per 100 g:

Calories: 320 kcal
Fat: 11.8 g
Protein: 19.3 g
Dietary fiber: 50.5 g

konjac flour

Konjac flour is obtained from the Asian konjac root, is rich in fiber, low in calories and free of carbohydrates. It is suitable as binder flour for bread, cookies and cakes, since it swells a lot. One of its advantages is that it does not contain fat or carbohydrates, making it extraordinarily light.

Nutritional values per 100 g:

Calories: 168g
Fat: 0 g
Carbohydrates: 0g
Protein: 2g
Dietary fiber: 80 g

Pumpkin seed flour

Pumpkin seed flour is made from ground, partially defatted seeds. It has a nutty flavor and contains a lot of protein and fiber. It is especially suitable for bread and pastries, as well as for pasta, or to round off sauces.

Nutritional values per 100 g:

Calories: 385 kcal
Fat: 9.3 g
Carbohydrates: 4.1 g
Proteins: 65 g
Dietary fiber: 10 g

linseed meal

For flaxseed meal, the seeds are cold pressed and then ground. Flaxseed meal is rich in fiber, minerals, omega-3s and proteins. It swells a lot and is more suitable as a binding flour and should only partially replace conventional flour. Its nutty flavor makes it suitable for bread, rolls and cakes.

Nutritional values per 100 g:

Calories: 331 kcal
Fat: 13 g
Carbohydrates: 6 g
Proteins: 37 g
Dietary fiber: 44 g

Recipe: Cranberry Muffins with Flaxseed

almond flour

Almond flour is gluten-free, low in carbohydrates, and a mineral-rich alternative to wheat flour. It provides volume and gives baked goods an exquisite note. It is suitable for cookies, cakes or pancakes. Cold pressing causes the almond flour to lose fat, thus reducing the caloric value.

Nutritional values per 100 g:

Calories: 375 kcal
Fat: 12 g
Carbohydrates: 10.7 g
Protein: 45.3 g
Dietary fiber: 21.4 g

Recipe: Vegan gluten-free pizza

soy flour

Soy flour is made from dried soybeans. It is available as a whole (20%) and low fat (1%) variant. It has a slightly sweet flavor and a high protein content, so it binds well. cakes, breads and buns. Soy flour must be combined with other flours, otherwise it will overpower its flavor. You should also pay attention to hydration, as it retains a lot of water.

Nutritional values per 100 g:

Calories: 348 kcal
Fat: 3 g
Carbohydrates: 22.4 g
Protein: 50g
Dietary fiber: 15.5 g

Recipe: Vegan croquettes

Lupine flour

Lupine flour is obtained from peeled and ground lupins and is Suitable for sweet and savory doughs in cakes, pastries and bread. It makes the dough turn yellow. Sweet lupine flour should be used with a binding flour, because it has no «sticky» protein.

Nutritional values per 100 g:

Calories: 324 kcal
Fat: 12 g
Carbohydrates: 10 g
Proteins: 43 g
Dietary fiber: 2 g

Walnut flour

Nut flour, such as hazelnut flour, Pairs perfectly with cookies and cakes and is used a lot during the Christmas season. Partially defatted flour is rich in protein and fiber, but is gluten-free. Therefore, if volume is desired, it should be used with a binding flour.

Nutritional values per 100 g:

Calories: 478 kcal
Fats: 30 g
Carbohydrates: 15 g
Protein: 30g
Dietary fiber: 14g

Substances to bind and give greater consistency

Bamboo fiber: It is suitable as a baking aid for spreading, flouring and sprinkling. Bamboo fiber does not contain carbohydrates and binds the dough thanks to its high fiber content. If bread and rolls are breaded in bamboo fibers before baking, a pleasant crust is achieved.
Wheat gluten: Low-carb flours lack the gluten found in wheat and other grains. If you are not intolerant or sensitive to gluten, you can add it to optimally bind doughs made with low-carbohydrate flour. However, the cakes will no longer be suitable for celiacs.
Guar gum: It is mainly used as a thickening and gelling agent. It is tasteless and comes from an Asian legume plant. Mix a teaspoon of guar gum with a cup of flour substitute and you will have the right consistency.
Carob flour: The flour is made from the fruit of the carob tree. It can be mixed with hot and cold liquids and has a high swelling power. Cold water turns carob flour into a gelatinous mass.
Psyllium husk: The flour is obtained by grinding psyllium husks. They swell and stick like wheat flour.