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

Can you have lupin flour on keto? ›

Yes, lupin flour is keto friendly! It's a somewhat new keto friendly flour that's low carb and creates an amazing texture for your breads and cookies. This flour made with lupin beans is low in carbohydrates while being high in protein and fiber.

What do you do with lupin flour? ›

You can use ASL lupin flour to make keto-friendly bread, pasta, biscuits, pizza crusts, muffins, tortillas, and more. You can even mix them into your juices and smoothies.

Can I substitute lupin flour for all purpose 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 baking? ›

Lupin flour is great for making recipes especially dense – ideal to substitute in for your brownies, biscuits and cakes to get the chewy 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.

Does lupin flour spike blood sugar? ›

Low on the glycemic index: The glycemic index was originally created to guide the diets of those with diabetes. 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.

Is lupin flour anti inflammatory? ›

New research shows lupins have anti-inflammatory properties and may help fight a range of chronic diseases.

Does lupin flour thicken gravy? ›

You can also use lupin flour in applications where you would use cornstarch, like as a thickening agent in sauces and soups.

Does lupin flour taste bitter? ›

If lupin seeds or products made from them have a bitter taste, this can be an indicator for the presence of lupin alkaloids, which are undesired from a health point of view.

What is a keto substitute for lupin flour? ›

Either almond flour or coconut flour can also serve as a lupin flour substitute depending on whether you need more fat or what your recipe calls for. But, overall, these flours are keto-friendly, gluten-free, and are great wheat flour alternatives.

Is lupin flour high in lectins? ›

After the alkaloids are removed from seeds by debittering or by breeding to produce sweet varieties, lupin seed is highly valuable as a human food and animal feed, with high protein and dietary fiber and low levels of antinutritional factors such as phytates, protease inhibitors and lectins [21].

What is the healthiest flour to bake with? ›

Here are 5 of the healthiest flours for every purpose, plus their nutrient profiles.
  1. Coconut flour. Coconut flour is a grain- and gluten-free flour made by grinding dried coconut meat into a soft, fine powder. ...
  2. Almond flour. ...
  3. Quinoa flour. ...
  4. Buckwheat flour. ...
  5. Whole wheat flour.

How do you store lupin flour? ›

Storing: Like many alternative flours, lupin flour is best stored in an airtight container in the fridge, or in the freezer. If refrigeration or freezing is not available, then store in a cool, dark cupboard, and use within its use by date.

Which flours are preferred during keto diet? ›

Types of keto flours
  • Almond flour: This popular keto flour is made from blanched almonds (skins removed). ...
  • Almond meal: This type is made from whole almonds, skins and all, which makes it higher in fiber. ...
  • Coconut flour: This type of flour is made from ground, dried coconut meat.
Jul 14, 2023

How many carbs are in Lupini flour? ›

LUPIN FLOUR MADE FROM LUPIN BEAN, LUPIN FLOUR
NameAmountUnit
Energy333kcal
Protein39.4g
Total lipid (fat)6.06g
Carbohydrate, by difference42.4g
10 more rows

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