You can make “quick breads”–or non-yeast breads with it. It does not have enough gluten to make dough rise well. If you see a bread that calls for almond flour or coconut flour (to a certain extent–coconut flour usually requires more eggs), you can often substitute this mix for a lower fat, lower calorie, more diverse-tasting flour. If you are after yeast products, I recommend my Low Carb Sprouted Flour Mix. (Bread and yeast product recipes for that mix are coming soon!)
^ Jump up to: a b c d e f g h i j k l m n o p q r s Kossoff EH, Zupec-Kania BA, Amark PE, Ballaban-Gil KR, Bergqvist AG, Blackford R, et al. Optimal clinical management of children receiving the ketogenic diet: recommendations of the International Ketogenic Diet Study Group. Epilepsia. 2009 Feb;50(2):304–17. doi:10.1111/j.1528-1167.2008.01765.x. PMID 18823325
This was very good general. I would love to see a menu plan of what you actually ate between low crab(like a sample day) and Keto. I also found it encouraging that it took you moths to be keto adapted even though you were already doing low carb. Is this because you found it hard to cut out the carbs? I have been trying to do Keto for weight loss and clear mind and focus since the end of December. I did well the first week, then had a bad day and got back to it.. I have a good week and then a bad day and that’s been my cycle for 3 months. SO I have lost some weight 12lbs, but I really need to lose more. Nothing else worked for me to lose weight, My body really likes to hold onto its fat, most likely due to that it doesn’t process stress well and I have a high stress lifestyle. Any suggestions would be much appreciated. Thank you, I love your blog.
Achieving ketosis is a pretty straightforward, but it can seem complicated and confusing with all of the information out there.4If you want to learn more about ketosis and the scientific process around it, you can visit a very in-depth discussion about on Dr. Peter Attia’s website. Here’s the bottom line on what you need to do, ordered in levels of importance:

Hi Joellen, It doesn’t rise as much as a wheat bread but does a little. The almond flour being frozen might have made it worse, I’m not sure – I don’t store mine there since I go through it a lot. I’m glad you like the texture. If you want a taller loaf, you can multiply the recipe by 1.5 or even double it, but would need to increase the cook time and probably cover it to prevent browning the top too much before the middle is done.

Hi Barb, That can definitely be it. Losing when you are close to goal can be more difficult. It could also be that your body’s healthy weight is a little higher than what you’d like – which doesn’t mean you can’t lose, but makes it more difficult. If just eating Keto foods isn’t working, double check the macros for your weight and see if the amount you’re eating needs to be adjusted. You’ll find more help and support in our support group here.


Rev, We are thrilled to tell you that we have a bread book coming out in September that has a ton of great keto bread recipes! Here are the links if you want to take a look: Amazon: https://www.amazon.com/Keto-Bread-Muffins-Low-Carb-Keto-Friendly/dp/1507210906/ref=sr_1_1?ie=UTF8&qid=1549287717&sr=8-1&keywords=9781507210901 and Barnes and Noble link is now available here: https://www.barnesandnoble.com/w/books/1130507963?ean=9781507210901
Keep up electrolytes. The major electrolytes in our bodies are sodium, potassium and magnesium. Because a low carb diet (especially a keto diet!) reduces the amount of water you store, this can flush out electrolytes and make you feel sick (called “keto flu”). This is temporary, but you can avoid or eliminate it by salting your food liberally, drinking broth (especially bone broth), and eating pickled vegetables. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor that understands and supports keto/low carb lifestyles.

This was amazing!!! So I had to try a chocolate/peanut flour (Reese puff) variation for my husband and, Nailed it! I followed yor recipe but subbed the almond flour with peanut flour and also added a couple of tbsp natural peanut butter and 1tbsp unsweetened cocoa. Then baked it for 20 minutes. Once out of the oven I then sprinkled it with a combo of 3tbsp of Swerve and 1tbsp of unsweetened cocoa powder. Oh my!!! Thank you for making breakfast fun again! You’re awesome 🙂


I have been on the Atkins diet for the past month and a half (with great results!) But, I am not too crazy about the taste of the Atkins low carb baking mix. I decided to give this one a try, and I am so glad I did! I have read thru some of the other reviews, and for the most part, it was given high marks. I'd like to add to that five star rating by saying how much easier it is to use. No clumping, no harsh after taste, and I love the whole grain flavor! The pancakes are awesome, and its good to be able to have them again! You feel satisfied on a very small amount of anything made with this product, and remain comfortably full, which helps you avoid 'picking' in between meals. Highly recommend!
The purpose of this study was to evaluate the effects of a low-carbohydrate, ketogenic diet (LCKD) in overweight and obese patients with type 2 diabetes over 16 weeks. Specifically, we wanted to learn the diet's effects on glycemia and diabetes medication use in outpatients who prepared (or bought) their own meals. In a previous article, we reported the results observed in 7 individuals [10]; this report includes data from those 7 individuals along with data from additional participants enrolled subsequently.
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Made this now and it came out so good!May be not so crunchy but it works, didn’t have macadamia nuts so I omitted that and added coconut shreds at the end of my food processing amd drizzled sugar free chocolate syrup on top before baking to give it that chocolatey smell and holy cow this th ing won’t last!my macros may be off because I subbed things but who cares! It’s low carb anyway. Thanks alot
I have been on a low carb keto diet for more than a year. As T2DM my A1C dropped from 9% to 5.4% & I discontinued meds. All my lipids improved even with ample healthy saturated fat. More than a year now so I wonder why this would be a short term improvement when its obvious that I will not go back to a high A1C and taking 3 diabetes medications including sulphonylureas. It is clear from this article that you lack the necessary experience that would be gained from wholeheartedly trying the diet or monitoring patients doing it properly like me. I would be probably be facing my first amputation if I believed the negativity in your article. So for people with diabetes who may be dissuaded by your article. Ignore it and take back your health by restricting carbs (<25 g a day) or as low as you reasonably can below 130g while being satisfied that you are getting adequate nutrition.
Baking with coconut flour is a little tricky since it absorbs a lot of water. For every 1 cup of coconut flour, you'll need to add 1 cup of water and six eggs. Substitute 1/4 to 1/3 cups of coconut flour for every 1 cup of all-purpose flour. Another option is a blend of 3 parts almond flour to 1 part coconut flour. Coconut flour is a little higher-carb than nut or seed flours with 16 grams of carbohydrates per 1/4 cup.
41 pounds is wonderful! How much more do you feel you need to lose? I honestly think you’re not eating enough with just 700-900 calories and then you’re body is craving and hunger when you are actually home. I would suggest trying to be more at 1000 -1100 on each day consistently and give it at least a month. I’ve not quite figured out the plateau area yet for myself and since writing this post my weight hasn’t budged and it’s been 3 weeks so I am working on changing some things and will update if I have success with it. Also I forgot to mention Intermittent Fasting? Have you tried that? Dr.Eric Berg on youtube has a lot of info on that if you’re interested. Good luck!
This is the best! I’m really bad at baking but I have made this twice and both times it was perfect. I’ve shared it with all my gluten intolerant friends, thank you. Oh, I reduced the psyllium husk to an eighth and replaced the other eighth with gluten free flour. It made it less gritty. Yummy! Today I’m going to add some spices and sultanas for a sweet treat. Hope it works!

Nutritional ketosis has been proposed as a mechanism through which hunger may be suppressed. A recent meta-analysis investigated the impact of diet on appetite and shed some light on this possible phenomenon (11). The meta-analysis included 12 studies which investigated the effect of either a very low energy diet (VLED: defined as <800 calories per day) or ketogenic low-carbohydrate diet (KLCD: defined as CHO consumption of <10% of energy or <50 g/day, but ad libitum consumption of total energy, protein and fat). Interventions ranged from 4 – 12 weeks and weight loss was from 5.0 to 12.5 kg. In all studies nutritional ketosis was confirmed in VLED and KLCD via circulating levels of β-hydroxybutyrate. Interestingly, both groups reported decreases in appetite. The results of this meta-analysis are noteworthy in two regards. The VLED groups were clearly and significantly hypocaloric, suggesting a state in which hunger should be increased, not decreased. Similarly, the KLCD groups experienced simultaneous reductions in weight and appetite, while eating an ad libitum diet. The results of this meta-analysis provide support for the theory that nutritional ketosis may exert an appetite suppressing effect.


While the ketogenic diet may sound “new,” it actually parallels the way many of our ancestors ate, before the advent of agriculture allowed for the domestication of staple crops like wheat and corn. Before the widespread emergence of these crops into the modern diet, which are high in carbohydrates and sugar (particularly in their most processed forms), our ancestors ate a wide variety of wild plants and animals and much less carbohydrate or sugar. This diet, naturally lower in carbohydrate, forced our ancestors’ bodies to burn fat for fuel as opposed to carbohydrates — the core goal of the ketogenic diet.

I tried to make the egg noodles and it was a total failure. Followed the directions without any substitutions.’ Not sure what happened. The texture was off. It was nearly impossible to remove from the pan and I used the latex mat and sprayed as well. It was mushy and seemed undercooked. I was disappointed because I had made the sauce and was ready to eat. It looked like the mixture was set and cooked, Perhaps my oven is off. 

One of the common problems with eating a ketogenic diet is that your system can become a bit less regular than normal, so one of the best ways to sort it is to up the fiber. This cereal is loaded with fiber and can be really helpful to reset your system. It also has a hint of chocolate, making it kid-friendly too. Just serve this with your choice of milk for a healthy and filling breakfast.
The classic ketogenic diet is not a balanced diet and only contains tiny portions of fresh fruit and vegetables, fortified cereals, and calcium-rich foods. In particular, the B vitamins, calcium, and vitamin D must be artificially supplemented. This is achieved by taking two sugar-free supplements designed for the patient's age: a multivitamin with minerals and calcium with vitamin D.[18] A typical day of food for a child on a 4:1 ratio, 1,500 kcal (6,300 kJ) ketogenic diet comprises three small meals and three small snacks:[28]
Make things yourself. While it’s extremely convenient to buy most things pre-made or pre-cooked, it always adds to the price per pound on items. Try prepping veggies ahead of time instead of buying pre-cut ones. Try making your stew meat from a chuck roast. Or, simply try to make your mayo and salad dressings at home. The simplest of things can work to cut down on your overall grocery shopping.
I saw your recipe on Highfalutin today and since it is snowing I gave it a try to add to our chicken noodle soup. The recipe is super!!! Now we can have noodles without all of the carbs. The soup and noodles turned out so good. I used parchment paper and a cookie sheet that decided it needed a new wonky shape when heated( mixture was really thick on on side) but I was able to salvage all of the mix after repeatedly reheating the thicker portions until they were set. No sogginess in the noodles and they held up well in the soup. Kudo’s to your creativity! Now to try them in other things as mentioned in the comments that I didn’t read before making the recipe, whoops!!
I made these this morning but subbed coconut milk in for the almond milk since I didn’t have any on hand. I also used a little less sugar substitute since I hate that cooling effect it has and I added some ground cloves and nutmeg. They were SO good! I’ve tried a few keto recipes and have not had too much success, but this one is GREAT! Even my son who is super picky really loved them.
Made them tonight. I thought I messed them up since they looked eggy but really they turned out great. I can’t do gluten so I tried the xanthum and I also added some garlic powder to the mix for taste.i think I cooked for 7 minutes total.we actually sliced them into little squares and threw them into homemade chicken noodle soup. It tasted close to dumpling style noodles. Not slick/chewy but very good. My 14 year old T1 loved them and wants me to make more. Overall it absolutely loved these. Will be making again in the very near future. Thanks for such a great and simple recipe!
If you’re one of the lucky people that have a dehydrator, you can take serious advantage of it by dehydrating thin slices of vegetables overnight (normally 12 hours) to get crisp, perfect vegetables that you can eat as snacks. Do this with zucchini, radish, or jicama. If you’re not lucky enough to have a dehydrator (like me), then you can easily make cheese chips in the oven and flavor them with your own spices!
Several studies have investigated the potential of LCD or KD on weight loss. For example, Brinkworth et al. (2) compared one year of low-fat (LF) vs. LCD diet in adults with abdominal obesity. Subjects were randomly assigned and diets were isocaloric, with moderate energy restriction. Both groups realized significant weight loss, however, there was no significant difference between groups, suggesting that a LCD was equally effective as a LF diet.
It is very interesting to read about the keto/low card diet.I love to change my lifestyle as I an TYPE 2 Diabetic.I subscribed for a free printable low carb meal .The initial email stated that that I will receive an email for instructions to access the members area .Your free download will be there.However it is very deceiving ,I never got the 2nd email with instructions which is frustrating and not good .Hopefully this is not a way to get us to pay to get the printable version.

One of the major problems with low-carb flour is that it typically is made from common allergens, so sensitive individuals may get sick from using it. Some of the most common allergies include soy, peanuts and tree nuts, all of which are used to make these flours. People who have such allergies may be better off using regular white flour so they do not become sick and finding another way to reduce carbohydrates or looking for a different flour source that does not include their allergen.
Hwu believes risks of cardiovascular disease and diabetes — which are both associated with high blood pressure, glucose and cholesterol — may be reduced by following the ketogenic diet, based on research. A recent study from Johns Hopkins found a ketogenic diet was not only safe, but effective for adults who had certain severe forms of epilepsy, supporting previous research. 

The Keto diet is high in fat, moderate in protein and extremely low in carbs. It’s a highly effective diet as it takes into account accurate tracking of your meals, to find the right body balance, followed by charting your goals! I’m a big fan of the low-carb diet. Not only has it been shown to be more effective than a low-fat diet, but it bestows many additional health benefits over a typical diet.
2. Adzuki Bean Pasta from ExploreAsian, Gluten-Free: This one has a different flavor than it’s black bean counterpart, and has twice as many carbs. But at 11 grams of carbs per serving, that’s still a lot fewer carbs than traditional pasta. You could even mix this pasta into the pot of boiling water with the black bean pasta to change things up and reduce the carbs in your bowl at the same time. (This company has some higher carb bean pasta variations, too!)
Thank you so much for all of this great info! My husband started a Keto plan two weeks ago so I have been researching going Keto for a few weeks now. I figured I’d use him as a guinea pig to test buying food, preparing and cooking meals to see how easy or hard it would be to hit his macros for the day. I decided to start it this week (today is my fourth day) so now I am doubling up on the recipes so there’s enough for the both of us. I am still constantly looking for more recipes and trying to get more comfortable with changing up food so we are not eating the same things everyday. I can’t wait to try the meatloaf since it’s one of my favorite dishes! Thank you again for all the work you put in to sharing this info with others!
Moreover, two recent meta-analyses sought to investigate the effect of LCD on weight loss and cardiovascular disease risk. Sackner-Bernstein et al. (19) compared LCD to LF, among overweight and obese men and women. The authors found a significantly greater effect of weight loss in the LCD vs. the LF diets (-8.2 kg vs. -5.9 kg). The impact of diet on cardiovascular risk factors was split, with LCD resulting in significantly greater improvements in HDL cholesterol and triglycerides, while the LF resulted in significantly greater improvements in LDL and total cholesterol. From this the authors concluded that LCD were a viable alternative to LF diets and recommended “dietary recommendations for weight loss should be revisited to consider this additional evidence of the benefits of [low] CHO diets.” A significant limitation of this meta-analysis, however, was the authors’ definition of low-carbohydrate as a daily CHO consumption less than 120 grams. This value, while well below the standard recommendation of daily CHO consumption, still far exceeds the strict recommendation of KD (≤50 g/day), therefore the results of this meta-analysis must be approached with caution.
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