Is Coconut Flour Keto?

Yes, coconut flour is very keto friendly! It has just 2 grams net carbs per serving.

40+ Best Keto Coconut Flour Recipes

What Is Coconut Flour?

Coconut flour is made by grating coconut meat, straining the solids, drying them out, and then finely grinding and sifting into a powder. It’s probably not something you’d want to do at home, but it’s good to know where your food comes from. And the end result is grain-free, dairy-free, keto and paleo friendly, packed with fiber and protein, and great for low carb and gluten-free recipes!

For the most part, coconut flour works best as a supporting flour. It can be good for the dredging step in breading, or to blend with another flour to improve texture in baked goods. It makes a really good add-in for almond flour recipes.

If you are nut-free, look for low carb coconut flour recipes that don’t use other flours. (Did you know coconuts are a fruit, not a nut?)

How To Choose Coconut Flour for Recipes

Like almond flour, your end result will vary depending on the coconut flour brand you choose. With coconut flour, the main difference in brands is their precise grind and how much moisture the flour will absorb. The variance is very slight — not as drastic as the difference between blanched and unblanched almond flour — but can still make a different in your coconut flour recipes.

When looking at a recipe using coconut flour, look at process shots or the video to see if your batter looks similar to theirs. Sometimes you might need to add a bit more (or less) liquid to compensate for any difference.

If you want to choose a type that works well for all keto coconut flour recipes, use the Wholesome Yum coconut flour brand — I’ve tested it with hundreds of recipes! Plus, the coconut taste is very mild, so it won’t overpower your dishes.

Best Coconut Flour Desserts

With the right recipes (and the right sweetener), coconut flour is fabulous for desserts! Here are some of the most popular ones to try (my favorite are the coconut flour cookies). To make sweet coconut flour recipes dairy-free, use coconut oil instead of unsalted butter.

If you want a recipe with coconut flour for something in particular, you can look at my low carb bread recipes or keto dessert recipes.

Tips For Baking With Coconut Flour

Measure precisely. Good measurement skills are always important in baking, but especially when working with coconut flour. This is because its ability to absorb liquid varies is so strong that even just a difference of a teaspoon can impact the consistency of your dough or batter. (This is also why coconut flour recipes tend to use a lot of eggs, to get the wet/dry ratio right.) To measure, scoop and then level with a knife.

Don’t substitute. Because coconut flour is so absorbent, it does not behave like wheat flour (or really any other flour) at all in recipes. So, don’t try to substitute coconut flour for another flour in a recipe, or replace for another flour with coconut flour. It rarely works. Sometimes a conversion of 1/4 cup coconut flour to 1 cup almond flour gets thrown around, but it really depends on the recipe as to whether this will work. Even when it does, the texture comes out quite different.

Use coconut flour recipes. For the reasons above, trying to adapt regular recipes to use coconut flour can be tricky. Stick to the recipes on this page instead, which were developed and tested specifically to work with this flour.

Easy Coconut Flour Recipes For Meals

Many people think of coconut flour as an ingredient for sweet baked goods, but you can also use it for making meals. These easy keto coconut flour recipes provide lots of variety for baking, breading, and more. Here are some of the most popular options for breakfast, lunch or dinner.