Low Carb Coconut Flour
Using low-carb flour like coconut flour has many benefits. It is perfect for those following a low-carb or keto diet, as it is low in net carbs compared to cups of all-purpose flour. Similar to cauliflower rice, it is gluten-free and grain-free.
Benefits of using low-carb flours
It is crucial to remember that low carb flours like coconut flour have different properties, and you may need to adjust your recipes accordingly. Coconut flour is higher in fiber and low in net carbs. For 100 grams — or one-half cup — of coconut flour, net carbs are approximately 7 grams.
What is coconut flour?
Coconut flour is a soft, finely ground flour made from dried coconut meat. Its unique texture and flavor add a slight sweetness to recipes, making it an excellent option for baking desserts and sweet treats. It is so light and fluffy that when substituting it for all-purpose flour, you only need one-quarter cup for one cup of traditional flour.
Coconut flour is a versatile ingredient you can use in various creative ways in your low carb and keto kitchen. The possibilities are endless, from salty dishes like breadsticks and steamed bread to sweet treats like pancakes and muffins. Try experimenting with different recipes and enjoy the benefits of this low-carb flour.
How to use it as a substitute in recipes
Coconut flour can be challenging due to its high absorbency and unique texture. However, you can easily substitute coconut flour in your favorite recipes with a few tips. From adjusting the liquid to adding binding agents, understanding the proper ratios and techniques will help you achieve perfect results every time.
Baking with coconut flour vs almond flour
Coconut flour and almond flour behave differently in baking, so choosing the right one for your recipe is essential. This flour is highly absorbent and requires a lot of liquid. Coconut flour is best for bread, cakes, and muffins.
Here are some of the low carb recipes on this blog that involve coconut flour:
Blueberry Muffins with Coconut Flour
Cream Cheese Chaffles with Coconut Flour
How to make your own coconut flour
Making your coconut flour is surprisingly easy and affordable. Take shredded or desiccated coconut — that’s the same ingredient I use in our low-carb macaroons — and spread the coconut pulp onto a baking sheet. Bake at a low temperature until fully dry.
Blend it until you get a fine powder, and then sift it to remove any larger pieces to get a natural fine flour. Homemade coconut flour is a great way to save money and avoid any added sugars or preservatives found in store-bought options.
Two and a half cups of shredded coconut will yield you one cup of coconut flour.
Where to buy coconut flour
Once upon a time, you would have to travel to a specialty or healthy food store to find coconut flour. Not anymore. Most major retailers with a supermarket section in them will have coconut flour options. Target stocks Bob’s Red Mill Coconut Flour whereas Walmart offers an organic, low carb coconut flour under their store brand Great Value.
Of course, you’ll find a wide variety on Amazon, including some premium brands you might not be able to buy elsewhere. This includes Anthony’s Organic Coconut Flour.
- USDA Certified Organic Pure Coconut Flour – 4 Pound Bag
- Batch Tested and Verified Gluten Free
- High in Fiber & Protein with Low Moisture Content – Finest Milled Coconut Flour Available
Portions of this article originally appeared on Low Carb – No Carb.
