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Keto baking can come in all forms and sizes. The most common ingredients for keto and low carb baking are as follows; eggs, almond and coconut flour with erythritol based sweeteners, butter and coconut oil. Some recipes will even have xanthan gum or guar gum to help with texture and stability.
Keto Baking Ingredients List
In this keto baking ingredients list, you may see a few things that other recipe creator may not use. This is just one way I get my keto baked goods lower in total carbs. 😉
- Almond Flour
- Coconut Flour
- Crushed Pork Rinds
- Pure Monk Fruit Sweeteners
- Gaur Gum
- Xanthan Gum
- Baking Powder or Soda
- Coconut Oil
Common Keto Flours
Almond flour is probably the most common flour to use and is easy to find at your local stores. There are different forms of almond flour though. The best ones to use in baking are where the skins are removed and the nuts are blanched before it’s ground into a flour. You also want to find the brands that also have the smallest crumb. My favorite brands are Bob’s Red Mill and the Costco brand, Kirkland.
Coconut flour is the next common flour for keto baking and can be found in most grocery stores as well. Coconut flour comes from the white meat of the plant and is dried at a low temperature and then ground to fine powder. This powder is very different compared to almond flour with how much it can soak up liquid. Typically if you use only coconut flour compared to almond flour, you will have more egg or some type of other liquid in the recipe. My favorite brand here is Bob’s Red Mill as well.
Almond and Coconut Flour
Using almond and coconut flour together can be useful when you are trying to lower the carbs in your recipe, as you won’t need as much coconut flour as the almond flour. It’s a balancing act of sorts. To give you a general overview of the two, I created a chart for you above.
Added “flours” that I use
Most keto bloggers will predominantly use almond and coconut flours in their baking. I still use them myself, but will see if I can avoid using them as well. Some may call me crazy for this. HAHA However, my site is for recipes that are under 10 total carbs including carbs from these flours. As I don’t subtract the fiber. This requires some extra creativity.
So I have started to use pork rinds and collagen to help in this challenge. And let me tell you, it is quite the challenge for sure! My very first recipe that I created without any flour is my Chocolate Mug Cake. Another recipe is my Cinnamon Muffins.
Erythritol is the most common sweetener used for keto baking. Erythritol has the same texture as sugar and also provides bulk to the recipe. It’s about 70% sweet as sugar. There are brands that will combine erythritol and another sweetener to make it a 1 to 1 sweetness level though as to sugar, for an easy conversion. The brand Lakanto does this with their mix, as it uses monk fruit. Lakanto is actually my favorite brand for all my sweeteners that I use. Another disadvantage of erythritol is that some people experience a cooling effect. To help avoid this, I like to use the confectioner form. Also combining two sweeteners together, can help with it not have the cooling effect.
Most, okay more like all, keto bloggers will use an erythritol base sweetness to their baked goods. I’m the crazy one over here who tries not to use it if possible. I try to avoid it because it adds to the total carbs.
Monk fruit can come in two forms. You can get it in liquid form and in powder form. Both ways are pure monk fruit and they are very concentrated though. For example, I only used ¼ teaspoon pure monk fruit extract in my pumpkin muffins.
I can use the liquid and powder forms of pure monk fruit extract almost interchangeably as they only really add sweetness to the recipe. It doesn’t help bulk or help hold the moisture in the recipe. For this reason, I need to think more outside of the box when avoiding erythritol.
Not everyone likes the flavor that the monk fruit will give off and this is when you can use stevia. Stevia can be found in liquid form. You’ll be able to find powder form of stevia but make sure you look at the ingredients to see if they added anything. I personally do not like the flavor of stevia. You may use stevia in my recipes though.
Keto Baking Fats
Butter and coconut oil are the main fats that I use in my baking. I like being able to use both as each has their of flavor. Also, some people do not do well with butter, so then there is coconut oil. Yet, it’s also important to know that these two ingredient can act a little differently.