Low Carb Baking Flour Substitutes

Low-carb diets typically focus on limiting the amount of carbohydrates you eat in the form of grains, breads and flours. In particular, refined, processed flours are are to be avoided because they are high in carbohydrate and simple sugar. However, it is still possible to prepare and eat baked goods such as breads, muffins and cookies while maintaining your low-carb diet by incorporating flours that are high in protein and/or healthy fats.

Almond Flour

Almond flour is a popular nut flour alternative that is made by grinding raw blanched almonds. This flour is high in protein, low in carbs and calories, and is a good source of fiber. A typical one-quarter cup serving has 140 calories, 5 g of protein, 12 g of fat and 3 g of fiber. It is a source of healthier, unsaturated fats that are satiating, are essential for fat-soluble vitamin absorption and contribute to body repair and maintenance functions.

Coconut Flour

Coconut flour has a similar texture to wheat flour and is produced by removing some of the oil from finely ground coconuts. Although made from coconuts, it does not have a coconut taste, and takes on the flavors of what it is being baked with, making it ideal for a variety of cakes or cookies.

A typical two-tablespoon serving of Bob's Red Mill Coconut Flour consists of 60 calories, 1.5 g of fat, 10 g of carbs, with 6 g of those carbs from fiber and 2 g of protein.

Quinoa Flour

Quinoa flour is a fine powder produced from grinding quinoa seeds. This high-quality seed flour boasts 17 percent of high-quality protein, which is higher than any other grain flour. It's high-protein and zero gluten content makes it a popular alternative for vegetarians, as well as those who follow a gluten-free diet. It can be used in a variety of baking recipes, but must be combined with wheat flour when baking yeast breads since it is gluten-free.

A 1/4 cup serving of quinoa flour from Bob's Red Mill brand has 120 calories, 2 g of fat, 21 g of carbs, 4 g of fiber and 4 g of protein.