Disclosure: As an Amazon Associate, I may earn a small commission on qualifying purchases through affiliate links, at no extra cost to you.
If you’re on the keto diet and you’re looking for an alternative to wheat flour, you’ve come to the right place. I was in a similar place when I first started the keto diet, looking for good alternatives to flour that could be used to make keto versions of my favourite baked goods.
Flaxseed meal, otherwise known as flaxseed flour or linseed flour, is a flour-substitute derived from flaxseeds. In this article, I’ll cover everything you need to know about flaxseed meal, so you can get back to baking all your favourite dishes. Just keto-friendly!
Note: Flaxseed flour and flaxseed meal are equivalent and will be used interchangeably throughout the article.
Table of contents
What is flaxseed meal?
Flaxseed meal is a low carb powder, made from grinding flaxseeds. Flaxseeds (or linseeds) are derived from flax or linseed plant, which is both a food and a fibre crop. This means it can be used to make both food products as well as linen, such as bedsheets and clothing.
The flax plant is a flowering plant, which produces 2 different types of flaxseed; brown and yellow/golden varieties. Both varieties have similar nutritional profiles and the seeds are commonly used to extract oils, for use in cooking applications.
The flaxseeds themselves however, are high in fibre and low in carbohydrates. By grinding the flaxseeds into a fine powder, you can produce flaxseed meal, also known as flaxseed flour. The flour can then be used as a replacement for wheat flour in baking, which results in keto-friendly baked goods.
And they’re gluten-free! Great if you have a gluten intolerance or celiac disease.
Is flaxseed flour keto-friendly?
| Nutrition | Per 100g | Per 15g serving |
|---|---|---|
| Calories | 534 kcal | 80 kcal |
| Fat | 42.2g | 6.3g |
| Carbohydrates | 28.9g | 4.3g |
| Fibre | 27.3g | 4.1g |
| Net carbs | 1.6g | 0.2g |
| Protein | 18.3g | 2.7g |
Yes, flaxseed flour is indeed keto-friendly. The powder, produced from grinding flaxseeds, is a great source of fibre, low in net carbs and great for low carb baking.
Flaxseed flour is also rich in fat, which contributes to its caloric value of 534 kcal per 100g. More importantly for keto, flaxseed flour is low in carbs. Per 100g, flaxseed flour contains 28.9g of carbohydrates, 27.3g of which come from fibre. That means even in 100g of flour, there are only 1.6g net carbs[1]!
Practically, this means only around 0.2g of net carbohydrates per 15g serving, which means flaxseed flour can be easily incorporated in your keto diet.
Health benefits of flaxseed meal
Flaxseeds are a rich source of numerous beneficial compounds, including omega-3 fatty acids, alpha linolenic acid and fibre. The bioactivity of these compounds provides health benefits in skin health, cardiovascular disease, cancer, and gut health.
Skin health
Flaxseed supplementation has been shown to result in improvements in skin health. This includes reduced sensitivity, smoother texture and improved appearance. The main bioactive compound in responsible for these improvement is thought to be alpha linolenic acid, with its anti-inflammatory action[2].
Cardiovascular disease
The relationship between flaxseed intake and cardiovascular disease is one of the most studied areas related to flaxseed health benefits. Studies in animals have found that flaxseed intake leads to reductions in atherosclerosis (plaque build-up in artery walls)[2].
Studies in humans have also shown reductions in both systolic and diastolic blood pressure in patients with peripheral arterial disease. This shows the ability of flaxseeds to combat cardiovascular disease from multiple directions[2].
Cancer
Within cancer, flaxseed meal seems to have the greatest protective effects on breast cancer, in both animal and human studies. A systematic review of 10 human studies found that flaxseed supplementation reduced growth of tumours in women with breast cancer[2].
Other cancer which have been shown to be inhibited by flaxseeds, include prostate, lung, ovarian, and colon[2].
Gut health
Given its high fibre content, its unsurprising that flaxseeds promote healthy digestion and protect against conditions like constipation. In addition, studies have shown that consuming flaxseeds can improve the gut microbiome composition. This leads to improvements in both gut health and overall body health[2].
How to use flaxseed meal on the keto diet
Flaxseed meal has quite a mild, nutty flavour, which means it’s a great low carb ingredient and can be used in a variety of cooking applications.
Firstly, flaxseed meal can be used as a flour substitute. As the keto diet requires a restriction of carbohydrates, flaxseed meal is a great alternative to wheat flour. It’s not typically used as a 1:1 substitute however, and is best mixed with other keto flours. This flour can then be used to bake keto-friendly foods, such as muffins, cakes and cookies.
Note: Ensure you differentiate between measurements of flaxseed meal and flaxseeds in recipes. For example, 1 cup of flaxseeds is different from 1 cup of flaxseed meal.
Flaxseed meal can also be added to smoothies to thicken them and provide a unique texture. Similarly to chia seed flour, flaxseed meal significantly absorbs liquids. As a result, by adding to smoothies and shakes, flaxseed meal can increase the thickness and provide a more satisfying texture.
The moisture-absorbing property of flaxseed meal can also be exploited for use in sauces and gravy. By adding a tablespoon (or more depending on the volume) of flaxseed meal, you can increase the viscosity, resulting in a more satisfying pour.
Another great use for flaxseed meal is as a topping. Due to its mild, nutty flavour, these ground flaxseeds can be used in both sweet and savoury dishes. A sprinkling of flaxseed meal can provide extra texture to you meal and provide an additional dose of fibre and healthy fats.
How to make homemade flaxseed meal?
Making flaxseed meal at home is quite a simple process, requiring just 1 ingredient; flaxseeds. To make the flaxseed meal, the seeds need to be ground into a fine powder. The best approach to grind the seeds is to use a blender or food processor, resulting in a really fine powder.
Alternatively, a coffee grinder can also be used, but the powder probably won’t be as fine. If you’re looking to just add some flaxseed meal as a topping, then a coffee grinder will probably do the trick. If however, you’re using the flaxseed meal for baking, I’d recommend a blender.
Once the flaxseed meal has been created, you’ll need to either use it quickly or store it appropriately. Due to the high fat content, flaxseed meal can spoil quite quickly if left at room temperature. If storing at room temperature, consume within 1-2 weeks.
Alternatively, you can store the flaxseed meal in an airtight container and place it in your refrigerator or freezer. In the fridge, it can comfortably last for 3 months and much longer in the freezer.
From personal experience, I don’t tend to freeze flaxseed meal, as it loses some of its flavour after thawing.
Where can you buy flaxseed meal/flour online?
Making flaxseed meal at home is actually quite a simple process. But if you’d prefer to buy ready meal flaxseed meal, take a look at these options. (affiliate links)
Thames Organic Ground (Brown) Flaxseed 1kg
Nutrition per 100g:
Calories: 514 kcal
Fat: 42.2g
Carbs: 28.9g
Fibre: 27.3g
Net carbs: 1.6g
Protein: 18.3g
Available at: Amazon
Description:
Organic flaxseed meal in a resealable bag. Versatile, finely ground powder for use in many cooking applications. Available in 250g, 500g, and 1kg.
WholeFood Earth Organic Ground Linseed/Flaxseed
Nutrition per 100g:
Calories: 534 kcal
Fat: 42g
Carbs: 28.6g
Fibre: 27g
Net carbs: 1.6g
Protein: 18g
Available at: Amazon and Whole Food Earth
Description:
Organic ground flaxseed meal that can be used for baking and added to shakes, drinks and salads. Available in variety of sizes, ranging from 500g – 20kg.
Grapoila Golden Flaxseed Flour (de-fatted) 500g
Nutrition per 100g:
Calories: 321 kcal
Fat: 13.4g
Carbs: Not listed
Fibre: Not listed
Net carbs: 4.6g
Protein: 33.2g
Available at: Amazon
Description:
Organic golden flaxseed flour. This product has been de-fatted, resulting in a lower total number of calories, and higher protein content per 100g.
Everyday Superfood Organic Milled Flaxseed
Nutrition per 100g:
Calories: 508 kcal
Fat: 40g
Carbs: 27g
Fibre: 24g
Net carbs: 3g
Protein: 22g
Available at: Amazon
Description:
Everyday Supefood milled flaxseed is organic, and great for keto. Available in 200g, 400g, 1kg and 1.8kg packs.
Alternatives to flaxseed meal
Flaxseed meal has a number of great properties, so I would recommend giving it a try. However, if you’d like to try using a different low carb flour, some great alternatives are listed below. Remember, flaxseed meal is best blended with other keto-friendly flours, so keep that in mind when choosing alternatives.
Some great alternatives to flaxseed meal:
Keto flour options to blend with flaxseed meal:
You can learn more about all the different low carb flours in my article on keto flours.
