Coconut Flour Cupcakes Recipe - Low Carb and Gluten Free (2024)

FAQs

Is coconut flour low in carbs? ›

Adding coconut flour to your diet can help you meet the recommended daily intake for these important nutrients. 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.

A good rule of thumb is 1/4 to 1/3 cup of coconut flour for 1 cup of regular flour. When flour absorbs water, the starches gelatinize, but when coconut flour absorbs liquid it becomes soggy, resulting in a heavier, denser baked good.

Baking: Coconut flour is commonly used in baking recipes such as muffins, cookies, cakes, and bread. It adds a subtle coconut flavor and can provide a light and fluffy texture to baked goods. 2. Pancakes and Waffles: Coconut flour can be used to make delicious and fluffy pancakes and waffles.

Almond flour is particularly well-suited for recipes that require a light and airy texture, such as cakes and muffins. Coconut flour works best in recipes that require moisture and density, such as brownies and dense bread.

Coconut flour is gluten-free, low-carb, and high in fiber, making it a perfect food for those with the following health conditions: Celiac Disease. Diabetes. Epilepsy.

Coconut flour appears to have a low glycaemic index of 51 which means it should cause less of a spike in blood sugar levels than wheat flour, which has a glycaemic index of 69. This is because coconut flour is high in fat and fibre, which work to slow down the release of sugar in the bloodstream.

Replacing wheat flour with coconut flour

Cakes and muffins, which need to be light and fluffy, will be very different than something more dense, like cookies. But when working with coconut flour, you always need to decrease the flour and increase the eggs and baking powder.

A good rule of thumb is to use 1 teaspoon of baking powder for every 1 cup of coconut flour. However, you may need to adjust the amount of baking powder depending on the consistency of your batter. If your batter is too thick, you may need to add more baking powder.

While you don't have to keep it refrigerated, it is recommended. Its shelf life can be anywhere between 12 to 18 months post-production. Good coconut flour gives off a pleasantly sweet and somewhat nutty aroma (so lovely!). You'll know it's gone bad if it smells sour, musty, or rubbery.

Coconut flour is naturally high in fiber and protein, so it's perfect for healthy baked desserts like this cake (and others on this list of 50 Healthy Desserts). It is also grain free and gluten free, making it an excellent resource for those with dietary restrictions, and it is Paleo diet approved too.

Is coconut flour hard to bake with? ›

Baking with coconut flour

Coconut flour is particularly absorbent, and a very small amount of flour will absorb a very large amount of liquid. It also tends to have a drying effect on baked goods, because it is so absorbent. The best way to counteract its drying effect is to use plenty of eggs when you're baking.

Coconut Flour Substitute

You have to do a little playing around with a recipe if you want to substitute coconut flour for regular all-purpose wheat flour. The rule of thumb is to substitute only 20 percent of coconut for wheat flour. Flour made from coconut becomes dense and soaks up a lot of moisture when it bakes.

Coconut flour can be baked at the same temperature as other recipes, no need for adjustment. The best ratio is 3:1 almond flour to coconut flour. This low carb flour substitution closely mirrors all-purpose flour without the need for additional eggs.

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.

Almond flour is probably the most widely used keto flour substitute. It's made simply from crushed almonds and is extremely low in carbs, containing only 3 grams of total carbs and 1 gram of net carbs per 2-tablespoon (14-gram) serving ( 3 ).

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.

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.

Coconut flour has fewer calories (120 calories vs 170 calories for almond flour) and has far more total carbs (18 grams vs 5 grams for almond flour) and fiber (10 grams vs 3 grams for almond flour).