Keto Flours: 4 Low-Carb Flour Substitutes

"I recommend high-fiber, high-protein flour alternatives (not necessarily within 'keto' guidelines) to my clients to increase the nutrient density of their foods and help them feel more energized and satisfied," says registered dietitian Danielle Fineberg, M.S., R.D.

Both Fineberg and Duggan are fans of several different types of flours. "Some of my favorites include almond flour, coconut flour, chickpea flour, and buckwheat flour," Fineberg says. "I enjoy using them all for pancakes. Coconut flour and chickpea flour make a great 'breading' for buffalo cauliflower bites or zucchini fries." Here, four of the most popular, and exactly how to use them.

This soft, sweet flour is a byproduct of coconut milk production. Once the coconut meat is soaked, the pulp is dried out and ground into flour. It's naturally gluten-free and contains a solid amount of fiber, protein, and iron. Coconut flour is a great option for breakfast treats, so try in these grain-free pancake mixes or these Coconut-Flour-Based Chocolate Chip Cookie Dough Pancakes.

Almond flour is just one of the many nut flours flooding the market today. Made from ground, blanched almonds, almond flour contains trace amounts of minerals like iron, calcium, and potassium and is rich in vitamin E, but it's slightly more caloric and higher in fat. It also has a slightly grittier texture (almond meal is even more coarse), so it may be best for cookies and muffins. It's also the signature ingredient in classic French macarons. Not into almonds? You can also find flours made from hazelnuts, walnuts, pecans, and more.

Flaxseed has been touted as a "superfood" for years, and there's some evidence to support that regular consumption may help reduce the risk of health conditions like heart disease due to its high omega-3 fatty acid content. Flax is available in the form of seeds, oil, powder, and more, but flax meal is what's often used in baking as a flour alternative. Culinary experts often recommend mixing flax with another form of flour when using it as a grain substitute for texture purposes—try mixing it into your favorite bread or muffin recipe to reap some of its benefits.

Chia seeds have popped up in everything from yogurts and açai bowls to smoothies and dinner entrees, but chia seed flour is a unique pantry addition. Like the meal made from flaxseeds, chia flour is made by grinding chia seeds into a fine powder. The texture can be a bit thick and gummy, so it's best to use it in heartier recipes that don't require a delicate dough. Try using it as a "breading" for chicken or fish.

There's no such thing as a single one-size-fits-all diet, but for people who feel their best when eating gluten-free, low-carb, or keto foods, these flour alternatives may be nutritious options to integrate into everyday dishes. Just be sure to vary the kinds of flours you're using on a regular basis, and try experimenting with different ones to ensure you nail the texture and flavor you're after.