101 Best Low Carb & Keto Casserole Recipes (2024)

FAQs

Is almond flour ok on keto? ›

Almond flour is a 100% keto-approved baking flour. It is also the most widely used keto flour on shelves. However, what it lacks in carbs, it makes up for in calories. Though almond flour is significantly higher in calories than many other flours, it also contains considerable amounts of protein and fiber.

If you're looking for a delicious breakfast the whole family will love and an easy meal prep to make ahead for busy mornings, this easy keto breakfast casserole recipe is the perfect recipe for you! Just 4 total carbs per serving or 3 net carbs.

Oat flour is not keto friendly, as it has a high carb content of approximately 70 grams per 100 grams. If you're looking for a low-carb alternative to oat flour, try almond or coconut flour instead. These flours are higher in fat and much lower in carbs, making them ideal for creating keto-friendly recipes.

Yes, coconut flour is very keto friendly!

Almond Flour Is High In Oxalates

The problem with a high intake of oxalate-rich food is that it might contribute to calcium oxalate crystal formation, which, is a major component to some kinds of kidney stone. Also, it's been implicated in gout, and also has been associated with microcrystalline-associated arthritis.

Since baking powder contains baking soda, baking powder cannot be used in almond flour baking. Instead, eggs (or applesauce or bananas) can be used as the leavening agent to help baked goods rise and achieve a light and fluffy texture.

Eggs are an incredibly low-carb food and contain only 1 gram of carbohydrates. A keto diet is typically restricted to 20 to 50 grams of carbohydrates daily. So, including 5 to 6 eggs daily won't significantly impact your daily carb intake.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Beef or turkey are both fine, but be sure your beef is grass-fed instead of grain-fed.

Oatmeal is high in net carbs, which doesn't fit the low carb, high fat strategy needed to achieve ketosis. Chia seeds, flaxseed, hemp hearts, and almonds are all possible substitutes for oatmeal, whether you make them into porridge or enjoy mixing them with other foods.

Which flour has no carbs? ›

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.

The most commonly used flour which is the lowest in carbs is coconut flour. Note: Psyllium has the lowest carbs, however, psyllium is generally not used to bake entire cakes or cookies, it's used in smaller quantities to add bulk, fiber, and elasticity.

Cream cheese: Cream cheese is very popular in the keto diet. At only 84 calories per 1 ounce serving, it has 1 gram of carbs and 2 grams of protein but packs 8 grams of fat per serving. It can be a keto-friendly snack or meal addition when more fat is needed.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Almond flour: This popular keto flour is made from blanched almonds (skins removed). 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.

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.

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