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.

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

Additionally, because coconut flour is lower in carbohydrates and higher in protein than traditional wheat flour, it's a popular choice for those following low carb dietary patterns. Coconut flour is high in fiber and is a good source of protein, potassium, and iron.

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.

“So, your daily morning muffin made with almond flour could be 200-250 mg of oxalate. This means that you may not feel as good on your gluten-free diet as you might expect because your digestive tract can be suffering with ongoing inflammation from a new source – oxalate.”

With only 2 net carbs per 28g, almond flour qualifies as being keto-friendly. Not just is this keto-friendly, but it also provides micronutrients that help the body heal and stay fresh on the keto diet.

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.

Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.

Low-carb options like berries, avocado, tomatoes, olives, and coconut offer the nutritional benefits of fruits without impacting ketosis. Conversely, high-sugar fruits like bananas, grapes, pineapple, mango, and apples should be avoided as they can impede progress on a keto diet.

Is cream cheese keto? ›

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.

Honey is 100% carbohydrate, so it isn't part of the keto diet plan. For reference, one tablespoon of honey contains 17.2 grams of sugar. If you want to kick yourself out of ketosis, honey is a good way to do that. But what about other “healthy” sugar alternatives?

Rye bread is an excellent option for those on a keto diet. It is low in carbs and high in protein. There are many types of rye bread, so be sure to find one that fits your dietary needs. There are many brands of rye bread available on the market.

Well, quinoa is not particularly keto friendly, as it contains a moderate amount of carbs. Still, cooked quinoa has a lot less carbs than other whole grains and you can incorporate it occasionally into your keto diet in small portions.

Coconut flour

Next to almond flour, it's one of the most popular and commonly used keto flours. A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs ( 4 ). In most recipes, you need only a small amount of coconut flour.

The simplest keto flour alternative you can use is sunflower seed meal or pumpkin seed meal. All you have to do with these alternatives is replace the almond flour/meal with the same amount of sunflower seed or pumpkin seed meal. If these options are too expensive, consider using coconut flour instead.

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.