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4 Almond Flour Substitutes That Will Keep You Keto

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  Published on February 20th, 2023
  Reading time: 4 minutes
  Last modified January 27th, 2023
Coconut flour makes a great keto almond flour substitute

One of the biggest objections people sometimes have to the keto diet is the initial investment in all of the new ingredients necessary to cook satisfying meals. White and wheat flour are too high in carbs to use on keto, making baking and breading your food more challenging. As a result, almond flour is often considered a staple item in a robust keto pantry, and is called for in many keto recipes, particularly in baked goods. However, almond flour can be difficult to find, is on the expensive side, and won’t work for those with a nut allergy. 

4 Keto Almond Flour Substitutes

Next time you’re looking for a keto almond flour substitute, consider one of the following. 

1. Coconut Flour

The first almond flour substitute that many keto enthusiasts turn to is coconut flour, derived from the dehydrated meat of the coconut. It can be a flavorful addition to many recipes, but it is also a more challenging medium to work with. Still, you will be pleased to know that it presents a low-fat option that can really bulk up your fiber content. 

However, keep in mind that substituting coconut flour for almond flour is not an even exchange. Unlike almond flour, coconut flour tends to absorb liquids, whether that means oil, eggs, water, or other liquids in the baking mixture. With that in mind, use only 25 percent of the amount of coconut flour as the amount of almond flour called for. 

One study measured the outcome of baking cupcakes with both almond flour and coconut flour. In the end, almond flour was found to create better moisture levels that resulted in a more tender cake. [1]  Coconut flour may be a better substitute if you are looking for a little more crunch or a drier overall product (such as crunchy cookies).

2. Flaxseed Meal

Many people who are following a keto lifestyle have supplements like flaxseed meal already in the pantry. Flaxseeds can easily be made into an almond flour substitute in a quality blender or food processor. Add in a cup at a time and grind until it reaches the consistency of almond flour, loose and granular. Once finished, you should have a flaxseed meal that looks identical to almond flour, resulting in a 1:1 exchange. 

Flaxseed meal as an almond flour substitute

The good news is that flaxseed meal has zero net carbs, as the carbohydrate and fiber content cancel each other out. That being said, they still have a great fat content that makes this almond flour substitute ideal for keto enthusiasts.  

Flax seeds tend to be very low in calories, but they pack a powerful nutritional punch. The benefit of flaxseed meal for baking is that it is relatively high in fiber and contains omega-3 fatty acids, which are important for eye health and brain health as well as providing energy at a cellular level. [2]

3. Sunflower Seed Flour 

Seeds in general, including sunflower seeds, are a great snack on the keto diet, but they can also be made into flour for those who want to avoid nuts. They will have a slightly higher total carb count than almond flour, but you should still be able to have a serving or so of sunflower seed flour while staying in ketosis. 

A quarter-cup serving has roughly 4 grams of net carbs and most recipes will not have more than this per serving. They also have high fat content which is ideal for keto dieters watching their macros. They serve as a great source of vitamin E, flavonoids, and phenolic acids to mitigate inflammation that can lead to cardiovascular disease, diabetes, and even Alzheimer’s. [3]

Much like flaxseed meal, sunflower seed flour can be made using a food processor or blender and added into recipes at a 1:1 ratio. 

4. Pumpkin Seed Meal 

Like sunflower seed flour, pumpkin seed meal is a good nut-free almond flour substitute. While it can be a bit expensive, if you have pumpkin seeds on hand, it’s a good way to utilize them. Throw a handful of pumpkin seeds into the food processor and you will end up with coarse flour that gives you a similar flavor profile to almond flour but without nuts. The resulting meal is both nut and gluten-free and can be used in a 1:1 ratio. 

Pumpkin seeds are low in carbs (1 gram net carbs per serving), and most of their caloric content is derived from fat and protein. [4] They also contain high levels of antioxidants that decrease free radical activity and inflammation. [5]

Finding the Perfect Almond Flour Substitute

If you’re looking for a keto almond flour substitute, any of the nut and seed meals above can easily be made from pantry staples and pack in nutritional goodness. These substitutes make great flour alternatives without sacrificing nutrition or giving you exorbitant carb counts.

Ashley Simpson is a freelance writer dedicated to helping people improve their lives -- in every way possible. She understands that food and diet are necessary components to a healthy lifestyle and experiments with both. When she isn't typing away, she enjoys spending time with her husband and son.



Hopkin, L., Broadbent, H., & Ahlborn, G. J. (2021). Influence of almond and coconut flours on Ketogenic, Gluten-Free cupcakes. Food chemistry: X, 13, 100182. https://doi.org/10.1016/j.fochx.2021.100182


U.S. Department of Health and Human Services. (n.d.). Omega-3 Fatty Acids. NIH Office of Dietary Supplements. Retrieved January 13, 2023, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/


Koga, T., Sakamoto, T., Sakuradani, E., & Tai, A. (2020). Neurite Outgrowth-Promoting Activity of Compounds in PC12 Cells from Sunflower Seeds. Molecules (Basel, Switzerland), 25(20), 4748. https://doi.org/10.3390/molecules25204748


U.S. Department of Agriculture. (n.d.). Seeds, Pumpkin and Squash Seed Kernels, Dried. FoodData Central. Retrieved January 13, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170556/nutrients 


Peng, M., Lu, D., Liu, J., Jiang, B., & Chen, J. (2021). Effect of Roasting on the Antioxidant Activity, Phenolic Composition, and Nutritional Quality of Pumpkin (Cucurbita pepo L.) Seeds. Frontiers in nutrition, 8, 647354. https://doi.org/10.3389/fnut.2021.647354

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