Lupin flour has made it into my weekly rotation as a keto staple. I get nervous when my keto pantry runs out of this incredible, almost zero-carb flour because I use it in just about everything now!
Here are some of my favorite lupin flour recipes that I have made on this blog. I’ll break it down into sweet and savory so you can find your favorite dessert, pizza crust, or side dish. But before we get into that… is lupin keto? Let’s get into what lupin flour is made from.
What is Lupin?
Lupin is a bean that’s more common as a snack food in the Mediterranean. It’s a legume that puts it in the peanut family, so you’ll want to do your research to see if you will be affected by any allergies.
Is Lupin Flour Keto Friendly?
Lupin flour is very keto-friendly. This is because there is only one net carb per serving of lupin flour, which is typically 1/4 cup.
There are 12 grams of total carbs in 1/4 cup of lupin flour, but much of this is fiber, 11 grams to be exact. Therefore 11 g of those total carbs will not be absorbed by your body.
More amazingly, there’s also 12g of protein in 1/4 cup of lupin flour, making it ideal for those of us struggling to meet our protein macros daily.
Lupin flour is gaining popularity in the Western world because of its high fiber and high protein composition, making it an excellent choice for low-carb or gluten-free dieters to bake with.
You might really like this article which is a comprehensive guide to lupin flour. It has everything you need to know about it.
What’s the best lupin flour brand?
Having gone through bags and bags of this stuff to make all the things, I can confidently say that the best brand of lupin flour on the market right now is Lupina Lupin Flour. In my humble opinion, that is.
Some others have a slightly bitter taste, which should be fine if you intend to mix the flour with almond flour or coconut flour. This is a good idea to cut the carbs of these other flours and increase the protein. But if you’re using straight lupin like I do sometimes, go for the Lupina.
Sweet Lupin Flour Recipes
You can use lupin flour to make anything sweet or savory. We’re going to start with a few lupin flour recipes that are sweet and absolutely drool-worthy.
Lupin Flour Chaffles
PinPerhaps my favorite way to use lupin flour in a recipe is to make chaffles. Lupin flour chaffles are just amazing! Non-keto people will love these chaffles too. They’re in the middle of the softness spectrum, where almond flour waffles are a little dense, and coconut flour waffles are soft and break apart easily.
I’ve fallen in love with lupin flour waffles so much that I have my own premade keto chaffle and pancake mix so that I can whip up a batch at my convenience. If you prefer a crispier batter, try making your chaffles without any sweetener. I’ve heard that the sweetener can soften the finished product, but I haven’t tried this hack yet.
The slight sweetness of the Lupina lupin flour, plus the cinnamon and the keto maple-flavored syrup, will add enough sweetness when you’re ready to dig in. Try lupin flours in these chocolate waffles for a delightful low-carb treat!
Lupin Flour Pancakes
PinThese pancakes are made from the same make-ahead pancake mix I mentioned above. I have them here slathered in keto chocolate syrup. Simply divine!
Lupin Flour Brownies
PinWho doesn’t love a delicious, fudgy, extra-chocolatey brownie that’s sugar-free, grain-free, gluten-free, and guilt-free? These brownies were such a hit that I made them twice in one week. You must try these lupin flour brownies.
Lupin Flour Bread
PinIf you omit the sweetener in this lupin flour bread recipe, then it counts as a savory recipe instead. But I added some sweetness to this recipe for the perfect light snack that was amazing slathered in butter along with my morning coffee.
And check out this 90 second microwave lupin flour bread recipe here.
Lupin Flour Chocolate Chip Cookies
PinI have yet to try to make these little jewels, but it’s on my list. I grabbed this delicious lupin flour chocolate chip cookie recipe from Fat Kitchen.
These definitely look like the best keto chocolate chip cookies I have ever seen. If you try this lupin flour recipe, please comment below and let me know how they turned out! Get the recipe here.
Fatkitchen.com also has this amazing lupin flour pasta recipe! Who says you can’t eat pasta on a low-carb keto diet? Check it out here. This is going on my list too.
Savory Lupin Flour Recipes
And here are a few scrumptious and savory lupin flour recipes you will absolutely love to make
Shrimp and Grits
PinThis is ground lupin beans which is an amazing side dish. I used it here for my Shrimp and Grits recipe. I love that this side dish can be prepared in the microwave in just 3 minutes and made into a bunch of different things. Stick around for my recipe using it as keto oatmeal!
Lupin Flour Pizza Crust
PinI’ve also used lupin flour to make several types of pizza dough successfully. I will add those recipes here when I’ve finally uploaded them.
Here’s the first lupin flour pizza crust to try!
Lupin Flour Crackers
PinThese are also next on my list to make. They look so wonderfully crunchy and flavorful. Many folks on the keto diet complain that they have a hard time finding a decent low-carb cracker recipe. I think I may have found the perfect one.
If you try making these, please let me know how they turned out. I got this recipe from Queen Keto. You can grab it here.
Lupin Flour Biscuits
PinI’m not drooling; you are. These keto lupin flour biscuits are just like the real thing, minus all the carbs. These will pair very well with a nice cup of tea, coffee, hot chocolate, or even a creamy sweet soup.
Another recipe on my list to try, I grabbed this one from Low Carb Delish. You can check out the recipe here.
What lupin flour recipe are you excited to try? And if you have one I should try, please share! I love discovering new ways to use lupin flour.
Iva Ursano
On and Off Keto | + posts
Iva discovered the keto diet back in 2020 and has experimented with it, off and on. She recently took over this site and shares experiences, her knowledge and some yummy recipes. She also runs a women only website Women Blazing Trails.
