Discover the Best 20 Almond Flour Keto Recipes for a Gluten-Free Keto Diet

In this post we’re going to tell you everything you need to know about buying and using almond flour as a great flour substitute on the keto diet. We’re also going to give you 20 brilliant keto almond flour recipes to get you started using this unusual ingredient with confidence.

What is Almond Flour?

Almond flour is a great gluten free substitute for traditional wheat, barley and other grain flours. Essentially almond flour is finely ground almonds, which have been blanched and skinned before grinding.

Almond flour isn’t the same as some other similar almond products however – almond meal, blanched almonds etc. while similar, aren’t going to work the same way in recipes, due to differences in texture and the way they’re processed.

Almond meal is a much courser product, and has been ground with the husks intact and is unblanched, with a much mealier texture.

If you’re looking for a great product to buy, we recommend Blue Diamond Almond Flour, this is a well sifted, finely ground flour that works well as a low carb flour substitute.

Is Almond Flour Keto Friendly?

Yes almond flour is a great keto friendly substitution for any regular grain based flour. It’s low carb content, and high unsaturated fat content make it an ideal replacement that can easily fit within your keto macro target.

100 grams of almond flour contains only 4 grams net carbs, so whether your daily goal is to stay under 20g or 50g net carbs, there should be plenty of opportunities to include almond flour on the keto diet.

Almond Flour Benefits

  • Almond flour is a highly nutritious ingredient when compared with traditional grain flours. One ounce of almond flour contains high levels of vitamin E, manganese, copper and other vitamins and minerals, along with a high fat content vs a fairly low carb content.
  • Being so much lower in carb content, starches and sugars, Almond Flour has much less impact on blood sugar levels, one of the key issues particularly from refined grain flours. In fact it’s high magnesium content goes one step further, as magnesium has been linked to improvements in blood sugar control as well.
  • Almond flour is gluten free! This is a great benefit for almond flour in contrast to regular grain flours. Some people cannot eat gluten containing foods (such as those with Celiac disease or wheat intolerances) and many others experience digestive discomfort that lessens the enjoyability of eating baked foods.
    Pure almond flour in contrast is wheat and gluten free (although be sure to check labels just in case, some manufacturers do include gluten). This makes it a great baking substitute for those avoiding or reducing gluten as it avoids any of these digestive issues.
Low carb almond flour recipes

Almond Flour vs Wheat Flour

It’s useful to compare almond flour with wheat flour to understand the differences between the two and how you may need to tweak your baking etc.

  • Carb Content: Almond flour is much lower than wheat flour in carbs, which is why it’s such an ideal substitute for keto baking and low carb breads etc. – Almond flour comes in with a total of 4.3g net carbs vs a whopping 73 grams per 100g from regular wheat flour! Winner: Almond Flour
  • Nutritional Content: There’s no competition here, almond flour comes packed with various nutrients and vitamins at much higher levels than wheat flour. 100g of almond flour contains huge amounts of vitamins E, magnesium, manganese etc. In contrast regular white refined wheat flour contains little nutrition. Winner: Almond Flour
  • Calories: This is a area we have to be careful, as almond flour is derived from calorifically dense nuts, it contains more calories for the same quantity.
    These calories mostly derive from unsaturated fats however, on a keto diet this is less of a concern as we are trying to eat most of our calories from fats, just keep an eye on portion sizes. Winner: Wheat Flour
  • Flavor: This one’s also a no-brainer. Wheat flour itself doesn’t bring much flavor in many bakes, and is more subtle. Almond flour however has a distinctly nutty flavor which is only enhanced further through baking. Winner: Almond Flour
  • Baking and Texture: It’s important to understand that almond flour is a very different product to regular flour, and so doesn’t act exactly the same way.
    In particular, the lack of gluten (while being beneficial from a health perspective) makes almond flour an inferior baking ingredient as it’s unable to trap air as effectively, and doesn’t develop the strength and stretchiness that gluten provides.
    That said, if you absolutely want baked goods on the keto diet then Almond Flour is your best bet, just understand you’re not going to be able to make feather light, crisp croissants or elastic sourdough bread anytime soon. Winner: Wheat Flour

Tips for using Almond Flour

  • First off, understand that the texture of almond flour is definitely different to wheat flours, so the end result is going to be different. Best to manage expectation up front! But in general you can swap out almond flour and wheat flour, just realise the outcome will generally be more dense with gluten helping to trap air into your bakes.
    Getting the right quantity is a little tricky, as it’s unlikely to be a like for like swap. Baking with almond flour will almost always need a little experimentation the first time around converting a recipe.
  • Without the gluten it’s best to focus on recipes where the desired texture is more crumbly than elastic and chewy. Think cakes and cookies rather than baguettes and croissants.
  • When developing keto almond flour recipes that mimick regular baking recipes, remember that the almond flour itself won’t absorb much moisture. You can generally reduce the liquid content slightly, but to absorb liquid and bind ingredients we generally add eggs, protein powder or ground psyllium husks to help improve texture.
  • If making a dough that is based on a regular flour recipe, expect your almond flour dough to be denser and thicker, don’t be tempted to water down the mix further to get the consistency to match that of the wheat dough equivelant.
  • Use almond flour to make a great keto friendly breading for fish, chicken etc. Just mix with parmesan cheese or another hard cheese and top your chosen meat or fish before baking, for a flavorful crunchy topping.

Great Keto Almond Flour Recipes

Let us know your favorite low carb almond flour recipes from this list, or your own favorites from elsewhere, we’d love to hear about your recipes!