10 Low-Carb Lupin Flour Recipes (Keto Diet) (2024)

Packed with plant-based protein and lots of fiber, these lupin flour recipes are a keto dieter’s dream come true.

Enjoy cookies, brownies, cakes, and more!

10 Low-Carb Lupin Flour Recipes (Keto Diet) (1)

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A year ago, practically no one knew lupin flour existed. But thanks to the keto community, it’s firmly in the mainstream today.

Lupin beans are high in protein and fiber, so they’re an excellent option for those living a low-carb lifestyle.

And as you might’ve guessed, the flour is made from ground lupin beans.

Just like chickpea flour, these lupin flour recipes include bread, pasta, and tasty baked goods.

Enjoy!

10 High-Protein Lupin Flour Recipes and Ideas for Keto

1. Keto Lupin Flour Chocolate Chip Cookies

Who doesn’t love sweet, soft, melt-in-your-mouth chocolate chip cookies?

I know I do. And these lupin flour chocolate chip cookies tick all the boxes and then some.

They look, smell, feel, and taste just like any other cookie recipe you’ve tried.

From the wonderful texture to the massive chunks of gooey chocolate, they’re heavenly.

Of course, to make them entirely keto-friendly, you’ll need other special ingredients (keto-friendly sweetener, for example).

Luckily, if you’re on a low-carb diet, you likely already have them in your pantry.

There’s just one thing to remember: follow the recipe, and do not overbake them!

Low-carb and no-carb ingredients (particularly sweeteners) can leave baked goods looking undercooked. But I promise they aren’t!

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If you baked the cookies per the recipe, they’re done. So even if they don’t look it, take them out and check.

Otherwise, you’ll have seriously burnt/dry cookies.

(This tip remains valid for any recipe using keto ingredients. So keep it in mind while going through the rest of this list.)

2. Keto Lupin Flour Biscuits

You’ll love this recipe if breakfast is your favorite meal of the day. Because I know you’ve been missing fluffy, buttery biscuits, right?

And with only one net carb each, you can even have two!

It sounds impossible, I know, but it isn’t. Better yet, you can whip these up in less than half an hour with fewer than ten ingredients!

They may look funny if you bake them in muffin cups (as directed), but they still have that same wonderful biscuit flavor and flakiness.

3. Lupin Flour Waffle Recipe

When I tried the keto diet, breakfast was the biggest challenge.

I’ve always loved pancakes, waffles, biscuits and gravy, French toast, etc.– all of which are ridiculously high in carbs.

If only I’d known about lupin flour then.

Oh well, at least I can share all my wisdom with you guys! Check out these lupin flour waffles, for example.

They have perfectly crispy edges, tender, drool-worthy centers, and a terrific taste. You can make them sweet or savory, and both options are incredible.

Give them a try the next time you need a keto-friendly waffle fix.

4. Keto Lupin Flour Noodles

Those aren’t regular fettuccine noodles you’re seeing. Instead, they’re three-ingredient, keto-friendly lupin flour noodles!

You’ll need eggs, cream cheese, and lupin flour to make them. They’re chewy, tender, and have a mild, light flavor that tastes great with any sauce.

It takes less than 20 minutes to make them, and you can even prepare them ahead of time because they’ll keep in the fridge for several days.

At only two net carbs per serving, how can you go wrong?

5. Keto-Friendly Gluten-Free Blueberry Muffins With Lupin Flour

Muffins are another breakfast favorite I missed while on the keto diet. Fortunately, you don’t have to miss them!

You can make these springy blueberry muffins with only 3.5 net carbs apiece. They have a bright, sweet, and zesty flavor and are super soft and spongy.

They require several ingredients but don’t let that scare you away. I swear, they’re straightforward to recreate.

Unlike many keto recipes, they aren’t high in calories, either. Each one has fewer than 200, so you can indulge every day if you like.

6. Lupin Flour Brookies

These brookies (brownie cookies) are impossible to resist.

They feel and taste like super rich, chocolatey brownies. However, they have a small, round cookie shape.

They’re delightfully chewy and exceptionally fudgy. They’re also grain-free, gluten-free, and vegan-friendly.

It also doesn’t hurt that you can make them with just five ingredients.

7. Low-Carb White Lupin Tortilla

In the mood for tacos, burritos, or crepes? Check out this recipe for extra-thin tortillas with only one carb per serving.

They’re light with a mild flavor that works well with sweet or savory fillings. Ready in less than 15 minutes, you’ll love the result.

The texture is ideal for crepes but may be a little thinner than you like for tortillas. That said, you can adjust the recipe to make them slightly thicker.

However, remember that it’ll raise the carb count, too.

8. Keto Bread With Yeast

As with most bread recipes, keto bread takes a little time to make. But it’s more than worth it in the end.

If you’re on the keto diet or dealing with diabetes, this bread is an excellent choice. It looks and feels just like store-bought ‘normal’ bread.

It’s soft, light, and airy, with a darker and crispier exterior. It tastes slightly different from store-bought white bread, but not as different as you’d think.

Try it the next time you want a good, old-fashioned sandwich.

9. World’s Best Keto Carrot Cake

Carrot cake is one of my favorite holiday desserts. I love how it smells, and I really love how it tastes.

I adore its sweet, tangy flavor and rich, warm spices.Seriously, my holiday doesn’t feel complete if I don’t get at least one slice of carrot cake.

And with this recipe, you can have a slice – or more – without destroying your diet.

Plus, look at how gorgeous it is! It makes a fantastic addition to any dessert table.

Even your non-keto relatives will want a second piece of this scrummy cake.

10. Lupin Flour Brownies

These thick, fudgy, and nutty brownies are a genuine treat for any occasion. They’re decadent and delicious, and you won’t be able to stop at just one.

Luckily, each one has only 0.5 net carbs and 83 calories per serving!

So you should be okay even if you don’t stop at just one (or two or three).

10 Low-Carb Lupin Flour Recipes (Keto Diet) (2)

10 Low-Carb Lupin Flour Recipes (Keto Diet)

Packed with plant-based protein and lots of fiber, these lupin flour recipes are a keto dieter’s dream come true. Enjoy cookies, brownies, cakes, and more!

Instructions

  • Select your favorite recipe.
  • Organize all the required ingredients.
  • Prep a delicious lupin flour recipe in 30 minutes or less!
10 Low-Carb Lupin Flour Recipes (Keto Diet) (3)

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10 Low-Carb Lupin Flour Recipes (Keto Diet) (2024)

FAQs

How do you use lupin flour on keto? ›

Australian Sweet Lupin flour can be used to prepare a variety of baked goods and dishes. You can use it for baking keto bread, cakes, biscuits, muffins, and other flour-based desserts. You can also use it to make noodles such as fettuccine and spaghetti.

Can you replace regular flour with lupin flour? ›

Generally, you can substitute lupin flour for all-purpose flour in most recipes, but it's not a one-to-one substitution. Depending on the recipe, you might need to adjust the amount of liquid or add more binding agents, as lupin flour tends to absorb more liquid than regular flour.

Is lupin flour good for weight loss? ›

Due to its minimal starch, lupin flour is a low-glycemic-index flour option. Studies have shown that low-glycemic diets may aid in weight loss efforts, control blood glucose levels, and curb hunger4.

Does lupin flour spike insulin? ›

Lowers blood sugar: Lupin flour has a low glycemic index, which means it does not cause a rapid rise in blood sugar levels. This makes it a good choice for people with diabetes or those who are trying to manage their blood sugar levels.

Is lupin flour better than almond flour? ›

Lupin flour has a great texture, especially compared to the dryness you can find in almond flour. If you're looking to make bread or chewy cookies, lupin flour works a lot better than almond flour because it has a more airy texture.

What are the disadvantages of lupin flour? ›

The most common adverse effects are gas, bloating, and stomach pain. Lupin is LIKELY UNSAFE when products with toxic levels of alkaloids (sometimes called bitter lupin) are used. They can cause many adverse effects which can lead to breathing problems and death.

What cancels out carbs in keto? ›

On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.

How many carbs are in lupin flour? ›

Lupina Premium Lupin Flour (0.25 cup) contains 12g total carbs, 1g net carbs, 2g fat, 12g protein, and 74 calories.

Does lupin flour go bad? ›

Lupin flour has a shelf life of about 18-24 months if stored properly. However, it is best to use it within 6 months of opening the container while it's freshest. If you don't cook or bake very often, you might not finish your package of lupin flour in under 6 months.

Does lupin flour thicken? ›

Lupin flour can also be used to make keto pizza crusts, tortillas, and crackers while serving as an excellent alternative to cornstarch for thickening soups, sauces, and stews.

What is the healthiest substitute for flour? ›

  1. Almond Flour. Pictured recipe: Low-Carb Seeded Quick Bread. ...
  2. Coconut Flour. Produced from dried coconut meat that is finely ground, coconut flour offers rich, nutty flavor with subtle tropical notes. ...
  3. Whole-Wheat Flour. ...
  4. Oat Flour. ...
  5. Cassava Flour. ...
  6. Chickpea Flour.
Aug 6, 2024

Is Lupin flour inflammatory? ›

Lupini beans have also been shown to support the digestive system and heart health. They're anti-inflammatory and offer a great option for those on a plant-based diet and others who are simply looking to incorporate more plant protein and high fiber ingredients into their lifestyle.

What is the most low carb flour? ›

So, before diving into the other types of flour, let us first explain why almond flour has gained the most recognition. Simply made from crushed almonds, almond flour is extremely low in carbohydrates. In fact, it contains only three grams of total carbs (one gram of net carbs) in a two-tablespoon serving.

Does lupin flour cause bloating? ›

Legumes like lupin are somewhat notorious for causing gas and bloating.

How to eat lupin flour? ›

Lupins can also be ground into a flour which can be made into cakes and pancakes . The flour is already used as an alternative to soya in many food products. You can find many recipes here.

How many carbs does lupin flour have? ›

LUPIN FLOUR MADE FROM LUPIN BEAN, LUPIN FLOUR
NameAmountUnit
Carbohydrate, by difference42.4g
Fiber, total dietary36.4g
Total Sugars3.03g
Calcium, Ca91mg
10 more rows

What keto flour is closest to all-purpose flour? ›

Almond flour is one of the few keto flours that can be swapped 1-to-1 in place of traditional flour. Some recipes call for ¾ cup almond flour, though, since the higher fat content of almonds make the flour more dense. Almond meal: This type is made from whole almonds, skins and all, which makes it higher in fiber.

Can you eat lupin flour raw? ›

However over the last 60 years Australian plant breeders have developed very low-alkaloid varieties which have been selectively developed for human consumption. These varieties do not need any 'debittering' process and are so safe they can be consumed raw!

References

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