The Best 17 Keto Coconut Flour Recipes (in 2021) — and HOW to bake
These are the 17 best keto coconut flour recipes you will ever make! From breakfast ideas to lunch and even snacks, there are so many things you can make with coconut flour.
Plus, keep reading this guide to learn even more about this easy low carb gluten free flour. Discover new recipes such as keto coconut flour cookies, keto cakes, how much coconut flour to use and what to do if you add too much coconut flour.
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What is coconut flour (and how it’s made)?
Coconut flour is dehydrated and defatted coconut meat.
Coconut milk is squeezed from the meat. Then it is dried at a low temperature and ground into a fine keto flour.
People who are on the keto or low carb diet love using coconut flour in baking and cooking because it high in protein, healthy fats, and EXTREMELY low in grams of NET carbs.
Coconut Flour vs Almond Flour
Another popular low carb flour is almond flour. This coconut flour vs almond flour guide explains the differences between the two and how to use them in your low carb recipes.
Coconut flour also has a lot of health benefits compared to almond flour and it’s cheaper.
Both coconut flour and almond flour are low carb flours and naturally gluten-free.
Both are less processed than “healthy whole-grains”, both coconut flour and almond flour are more nutritious without the need for fortification, that many wheat-based products often have.
As with most keto baking ingredients, there are pros and cons, so let’s go through them.
3 reasons why I love baking with coconut flour vs almond flour
- Allergies – so many readers are requesting nut-free recipes. Either because they have nut allergies, or like me, their children attend a school with a nut-free policy. So baking with nuts is out of the question.
- Cost – coconut flour is cheaper to use. Prices vary from country to country, and what is currently on sale, but for us in New Zealand, coconut flour is half the price of almond meal/flour. Not only is coconut flour cheaper to buy, but the amount you use in a recipe is also incredibly small compared to almond meal/flour. A cake might require cups of almond meal/flour, whereas a coconut flour recipe might only require 1/4 of this.
- Omega3/6 ratio – almonds have a high omega 6 (pro-inflammatory) content. This isn’t so important when you are just eating a few almonds as a snack, but to rely on cups of almond meal/flour for meals and baking, really does make a difference and adds up quickly.
Frequently Asked Questions About Using Coconut Flour
Before we get into the recipes, these are the most commonly asked questions regarding coconut flour. If you have a question, please leave it in the comments and I’m happy to answer it.
What kind of recipes you can use coconut flour for?
Coconut flour can be used for sweet and savoury baking recipes. People usually use it to make low-carb and keto recipes such as low-carb and keto bread, cookies, and muffins. It is used in paleo, low-carb, and gluten-free recipes. Other people use it for quick recipes such as coconut flour pancakes and waffles.
One of the most popular ways to use coconut flour is in easy low-carb mug cakes.
Can I substitute regular flour with coconut flour?
No, you cannot just do a 1:1 substitute with coconut flour in recipes that call for regular flour (or all-purpose flour).
I suggest you only begin baking using coconut flour recipes. These are recipes that have been developed specifically using this new flour. Don’t start off by trying to convert your old recipes just yet.
This is because coconut flour absorbs a lot more liquid than wheat-based flours do. If you are trying to swap regular flour with coconut flour, the general idea is that you can use 1/4-1/3 cup coconut flour for every 1 cup of wheat flour. BUT you need to experiment with how many eggs and liquid you need.
Gluten-free batters tend to be thicker than those made with wheat-based flour too, so keep that in mind as well.
How to get rid of the eggy taste?
Because coconut flour recipes require a lot of wet ingredients and eggs, some readers mention a subtle eggy taste. My suggestion is, next time, add additional flavours and sweeteners (for a sweet recipe) and more salt and spices (for a savoury recipe).
So to decide your best option, look at the recipe card, and see where you can adjust the flavours. For example, in coconut flour peanut butter cookies use additional vanilla extract, or golden brown sweetener until you get a great taste. Maybe even add some unsweetened cocoa powder?
Is it safe to use raw coconut flour?
Yes, it is perfectly safe to use raw coconut flour when you cook or bake. Coconut flour manufacturers do not recommend eating it raw, even though it probably won’t hurt you if you do. Baking or cooking with it (using one of our recipes below) is the best way to enjoy the benefits of eating coconut flour.
How to make keto cookies
Now you understand how the net carbs in coconut flour is so low, and perfect for the keto diet, you can see why there are so many recipes using it.
For keto coconut cookies to work, you need to add an egg to allow the cookie batter to bind. Remember, coconut flour is gluten-free so the protein from the egg will help the coconut flour cookies stay sturdy and yummy.
Many readers ask me how to remove (or hide) the subtle coconut flavour, I always advise them to add additional flavours such as vanilla, orange zest or cocoa. I also suggest a little additional sweetener will help hide the coconut flour taste.
How to make dairy-free coconut flour recipes
Most of the recipes here use butter, which for many people with a dairy (lactose) intolerance, can tolerate quite well. However if you wish to have a true dairy free coconut flour recipe, simply use coconut oil, add extra flavourings and a pinch of salt.
How to store keto coconut flour recipes
It’s best to store recipes made with coconut flour in an airtight container in the fridge in summer months, and in on the kitchen top in cooler months.
Because low-carb and keto recipes use a high number of eggs and no preservatives, they are best baked fresh then stored away from direct heat.
They freeze well and can be defrosted easily by placing you cake, cookie or pizza at room temperature for a few hours.
Health Benefits of Coconut Flour
As you learn more about low-carb flours, consider the health benefits of coconut flour. One of the most popular benefits it is known for is that it is extremely low carbs. There are various unsubstantiated claims that it can help people lose weight. This is because it is so high in fibre, protein (protein may reduce hunger and appetite) and filling.
Almond flour has a higher fat content but it is the quality of fat that is important to consider. Almond flour is high in omega 6 which is the inflammatory polyunsaturated fat we want to avoid in large quantities.
Coconut flour is lower in fat (another reason why it is so absorbent for liquids in recipes), but it is stable saturated fat.
Omega 6 is inflammatory and omega 3 is anti-inflammatory.
In the past, our omega 6:3 ratio was closer to 1:1, in modern times it has moved to be 15:1, i.e: a highly inflammatory diet. “Excessive amounts of omega-6 … promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects.” Source.
🌴The 17 Best Keto Coconut Flour Recipes
Now that you understand the benefits of coconut flour on a low-carb and keto diet, here are some of the easiest and most delicious keto baking recipes that use it. Remember, these are all naturally gluten-free too.
All of them are sugar-free and naturally gluten-free as well. Of course, they are low-carb and keto-friendly too! Each of these will keep you feeling full because they are made with high-fat and high-protein coconut flour.
Breakfast Recipes
1: Coconut flour sheet pan pancakes
One of the most popular ways to use coconut flour in a breakfast recipe is to make coconut flour sheet pan pancakes! These have a texture that is similar to a sponge cake, so it feels like you are eating dessert for breakfast.
This is a perfect recipe for keto meal prep because you can make a bunch of pancakes at once on the sheet pan and then eat them throughout the week.
Top the pancakes with sugar-free whipped cream or your favourite sugar-free syrup. Serve it with some eggs and bacon for a classic breakfast that reminds you of your childhood.
You will love coconut flour keto pancakes made in a sheet pan.
2: Keto waffles
These keto waffles are perfect for the freezer too. So make a double or triple batch and make meal prep easy for the week. They are light and fluffy and perfect served with berries and cream.
Keto waffles are my award winning breakfast that has won over many high-carb lovers! Keep any extras and use them as sweet sandwich bread for school lunches. Place cream cheese and berries inside for a yummy lunch box.
3: Blueberry Paleo pancakes
These easy coconut flour pancakes are prefect for those who want a dairy-free breakfast. Serve with whipped coconut cream and blueberries.
The easiest blueberry Paleo pancakes you will find. Serve with berries and whipped coconut cream.
Lunch Recipes
4: Coconut flour bread recipe
You don’t have to stop eating sandwiches on the keto diet, you just have to eat them with a low-carb bread. This coconut flour bread only has 1.7g net carbs in each slice. It slices just like a typical bread and it is sturdy enough to be toasted in a toaster.
Optionally, sprinkle some flax and chia seeds on top of the bread. They give it more protein and fibre and adds a satisfying crunch to each bite.
This easy coconut flour bread recipe is perfect for making bread for toast, sanwiches, or garlic bread.
5: Keto mozzarella bagels (coconut flour or almond flour)
Bagels are back on the menu with this mozzarella dough recipe. The basic recipe uses almond flour, but I have a coconut flour conversion for you in the recipe.
Incredible mozzarella dough keto bagels. Perfect for salmon and cream cheese.
6: 1-minute muffins
Once you master keto muffins, you can make almost every flavour you wish. Cheese, chili, cinnamon and even garlic.
The perfect quick keto bread is this 1-minute keto muffin. Grain free little snacks that can be made both sweet OR savoury depending on which flavours you decide to add.
7: Low-carb 3-seed bread
If you’re looking for a dense low-carb gluten-free bread, this is the one. You can even slice it really thin then bake on a low long heat and turn these into easy low-carb and keto crackers.
This is it!! The famous 3 seed bread kiwis and Aussies are raving about. Perfect toasted with butter then sweet or savoury toppings.
Dinner Recipes
I have two main ways that I use coconut flour in my dinner recipes. The first one is as a side dish in mini cheese loaves. You could also serve them as a snack or an appetizer, but I like to use them as a replacement for dinner rolls with my keto pork chops or steak. They are zesty and the perfect texture – soft and not too crumbly.
8: Coconut flour mini cheese loaves
The perfect little cheesy mini loaf for lunch boxes. Serve warm with butter.
9: Coconut flour pie crust
Use this coconut flour pie crust recipe to make a keto-friendly chicken pot pie. Or, how about breakfast for dinner and use it for a quiche? This recipe makes a crust that melts in your mouth – without forcing you to go over on your macros.
Versatile low-carb coconut flour pie crust recipe that can be used for sweet or savory pies.
10: Fat Head pizza
If you only master ONE low-carb flour recipe … this is it. There are conversions for almond flour to coconut flour. And there’s even an option to make it egg free too.
Fat Head pizza is the NUMBER ONE recipe for the entire site. If you only ever try one low-carb recipe, this is it. It has won over many traditional pizza lovers who are never going back. See the conversion below to see how to make these using almond flour or coconut flour.
11: Fat Head nachos
Healthy gluten free nachos are here! Use any low carb flour you like to make these.
Whilst the meat and sauce are cooking, you make the Fat Head tortilla chips. See the conversion below to see how to make these using almond flour or coconut flour.
12: Low-carb chicken nuggets
Say goodbye to processed gluten-free nuggets and make these instead. You can use coconut flour or almond flour depending on your preferences and allergies.
Desserts
One of my favourite ways to use coconut flour is to make some low-carb and keto desserts – and these are my favourites of all time!
13: Low-carb lemon and blueberry cupcake
These healthy low-carb blueberry cupcakes are super easy and are perfect to serve at birthday parties or wedding showers. There are only 2.8g NET carbs in each cupcake, so you can even indulge in more than one.
The perfect healthy low-carb blueberry cupcake – made with just a few ingredients and coconut flour. Can also be baked as a two layer cake or in a loaf tin. Your carb loving friends won’t suspect a a thing!
14: Coconut flour raspberry fingers
Another sweet recipe idea is this coconut flour raspberry fingers recipe. They are beautiful on a dessert table and taste just as good as they look. They are baked with real raspberries and only have 3g net carbs each.
Coconut raspberry fingers are the perfect low carb flavoured sponge recipe. Once you master how to use coconut flour, there is no going back.
15: Coconut flour chocolate chip cookies
Finally, you just can’t go wrong with classic chocolate chip cookies. These cookies are soft and chewy. When you use sugar-free chocolate chips, you can enjoy one of your favourite cookies from your childhood.
Quick and easy low-carb coconut flour chocolate chip cookies are perfect to enjoy with a cup of coffee, or pop one in your children’s school lunch box.
Keto-Friendly Snacks
Whenever I feel hungry for something small, I eat a slice of this coconut flour zucchini bread. It is packed with fiber and has the same mildly-sweet flavour that you love about sweet bread. In fact, this is so tasty that you’ll want to give it away to friends and family. You can even bake the batter in muffin tins and make low-carb zucchini muffins.
16: Double chocolate low-carb mug cake
How to make a quick and tasty double chocolate mug cake in the microwave
17: No-bake keto peanut butter fudge
A simple recipe using peanut butter and coconut flour with sweetener and vanilla. Keep the peanut butter fudge in the freezer for when a sugar craving strikes.
Keto peanut butter is a delicious creamy no-bake treat that will satisfy your cravings all year long!
Low-Carb Coconut Flour Recipes: Final Thoughts
As you can see, there are a ton of different ways you can use coconut flour to make low-carb foods. You don’t have to give up your favourite snacks or desserts when you eat low-carb, you just have to use a different flour. With its high fiber and protein content, coconut flour is an excellent choice!
Coconut flour and almond flour can easily
Once you are have made a few of the best coconut flour recipes above, you’ll be able to start converting your favourite baking recipes. Easy, healthy, low carb versions.
