What is Lupin Flour
Curious about what lupin flour is all about? I’ve tried a bunch of Lupin flour recipes, including our super popular lupin flour brownies, and I’ve put together this guide to help you understand what lupin flour is all about.
What is Lupin Flour?
Lupin flour is a versatile, nutritious, and gluten-free alternative to wheat flour. It is made from the seeds of the lupin plant, also known as lupine, which is a member of the legume family. It has been gaining popularity in recent years as a healthier alternative to wheat flour and a great addition to keto and gluten-free diets.
Lupin flour is a great ingredient to have in your pantry as it is high in protein and low in carbohydrates, which makes it a perfect ingredient for those who are looking to maintain a healthy low-carb diet.
Nutrition Facts
One hundred grams of lupin flour contains around 40 grams of protein, which is higher than most other flour. It is also a good source of dietary fiber, containing around 25 grams per 100 grams of flour. It is also a good source of minerals such as potassium, calcium and iron. Other key points about this flour:
- It contains a variety of vitamins, such as niacin and folate.
- It is high in protein and has a high fiber content.
- It is also low in fat and calories.
- Its low carbohydrate content also makes it a perfect ingredient for low-carb and ketogenic diets.
- It is also gluten-free.
Good for Gluten-free Diets
For those following a gluten-free diet, lupin flour is a great alternative to wheat flour. It is naturally gluten-free. You can use it to make a variety of gluten-free bread, pasta and other baked goods.
Perfect for Low-carb Diets
Since it is low in carbohydrates and high in protein and fiber, it’s perfect for low-carb and ketogenic diets. You can use it to make low-carb bread or even pizza crust.
Works for Vegetarian and Vegan Diets
Because of its high protein content, it makes it a great meat replacement in dishes such as veggie burgers, meatless meatballs and other plant-based meals.
Lupin Flour vs Almond Flour
Lupin flour and almond flour are both gluten-free alternative flours, but they have different nutritional profiles and uses as I’ve already explained. Which is better? It depends on what you need in your diet right now. I like to use lupin flour for its protein content without adding too much fat to my diet.
Almond flour is made from ground almonds. It is high in healthy fats, particularly monounsaturated fats, and is a good source of vitamin E. Almond flour is also high in protein, but not as high as lupin flour is. While its naturally low carb, lupin flour has even fewer carbs per serving.
Lupin Flour Allergy
Remember: lupin flour comes from an ingredient in the legume family. That includes peanuts and soy. So if you know you have reactions to them, you may have a reaction to this ingredient, too. In that case you’ll want to find another low-carb flour option that doesn’t use nuts. You can look at sunflower seed flour, coconut flour or flaxseed meal or something similar.
In Maine where we live, there is a specialty store called Reny’s that carries a full line of Bob’s Red Mill products. This includes specialty flours like sunflower seed, coconut flour, almond flour and flaxseed meal.
Where to Buy Lupin Flour
Lupin flour can be found in some health food stores and specialty stores. However, it may not be as widely available as other gluten-free flours. Here are some shopping options to consider:
- Online throught various retailers such as Amazon, iHerb, and Vitacost. This is a good option if you can’t find it in stores near you.
- Health food stores.
- Specialty stores.
It’s worth noting that availability may vary depending on location, and prices may be higher than other gluten-free flour. However, as it becomes more popular, it is expected that it will become more widely available.
