Keto Coconut Flour Sausage Balls Recipe (2024)

FAQs

Is coconut flour OK on keto? ›

Coconut flour

Its mild coconutty taste works in most desserts, which is what it's most commonly used for. Next to almond flour, it's one of the most popular and commonly used keto flours. A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs ( 4 ).

Coconut flour can be used in a variety of recipes as a substitute for wheat flour and is a popular gluten-free and grain-free flour alternative used in baking. Keep in mind, however, that it cannot be used as a 1-to-1 replacement for wheat flour in a recipe.

Almond and coconut flours are substituted for the traditional cornmeal and wheat flours, which are not permitted flours on the keto diet.

People can use a variety of flours to replace almond flour, depending on their dietary requirements. Other nut flours such as walnut or macadamia have similar nutritional profiles and are suitable for people following low-carb or keto diets. People can also use flours made from seeds such as sunflower or flaxseed.

Coconut flour appears to have a low glycaemic index of 51 which means it should cause less of a spike in blood sugar levels than wheat flour, which has a glycaemic index of 69. This is because coconut flour is high in fat and fibre, which work to slow down the release of sugar in the bloodstream.

Nutrition Facts

As you can see, almond flour is far higher in fat than coconut flour, making it superior for those following a Ketogenic Diet, or a Low Carb High Fat (LCHF) diet. Coconut flour is far higher in carbohydrates than almond flour.

A quick rule of thumb is to swap about 1/4 to 1/3 cup coconut flour for 1 cup of regular flour. Due to its high absorbency, you'll also want to increase the number of eggs. To help you try this unique ingredient, we've rounded up eight of our best coconut flour recipes.

If you look at coconut flour it contains 68.7 grams of carbohydrate per 100 grams. Of that 38.5 grams is dietary fiber, sugar accounts for another 8.7 grams leaving about 17.6 grams of starchy carbs. Comparing this to regular conventional all purpose flour 100 grams contains 76.3 grams of total carbs.

Replacing wheat flour with coconut flour

Cakes and muffins, which need to be light and fluffy, will be very different than something more dense, like cookies. But when working with coconut flour, you always need to decrease the flour and increase the eggs and baking powder.

Corn doesn't easily fit into a keto diet, because this starchy vegetable contains far too many carbohydrates. For a corn fix, popcorn may be a better occasional snack option if you are on a keto diet.

What cracker is low-carb? ›

Almond flour is already a popular cornstarch substitute in keto gravy and soups. It has a little bit of fiber and is able to absorb water to create a basic roux. You can also add it to pie fillings when you need something to absorb excess water or to thicken the ingredients.

Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour.

Which is the lowest-carb flour? With less than 1 grams of net carbs in a ¼-cup serving, psyllium husk is the lowest-carb flour on the list.

Adding coconut flour to your diet can help you meet the recommended daily intake for these important nutrients. Additionally, because coconut flour is lower in carbohydrates and higher in protein than traditional wheat flour, it's a popular choice for those following low carb dietary patterns.

With less than 1 grams of net carbs in a ¼-cup serving, psyllium husk is the lowest-carb flour on the list.

Unlike grain flours, coconut flour contains a substantial amount of fat. This fat is primarily saturated and largely comprised of medium-chain triglycerides (MCTs), which may reduce inflammation and support healthy metabolism ( 1 , 2 ).

To replace coconut flour with almond flour in your keto recipe, follow these recommendations: Replace every 1/4 cup (1 ounce) of coconut flour with at least 1 cup of almond flour. Decrease the amount of liquid in the recipe by using one less egg for every 1/4 cup of coconut flour that the recipe initially called for.