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Peanut flour is a great option when following a low carb diet. It’s low in carbohydrates, gluten-free and can be used in a number of baking applications. That means you can still enjoy your favourite baked treats while sticking to a low carb lifestyle.
In this guide, I’ll take you through everything you need to know about peanut flour and how it relates to your low carb or keto diet. Let’s get stuck in!
>> Jump straight to where to buy peanut flour in UK supermarkets
Table of contents
What is peanut flour?
Peanut flour is composed of ground peanuts that have been de-fatted by removing the oil. This results in a flour that is significantly lower in fat than peanut butter, but higher in protein than most other keto-friendly flours.
The exact amount of fat within peanut flour varies depending on the extent to which the peanut paste has been de-fatted. De-fatted peanut flours with a lower fat content tend to work more similarly to wheat flour and only have a very slight peanut flavour.
Higher fat peanut flours however, have slightly different properties, meaning they are more suited to non-baking applications. Peanut flours with higher fat also tend to have a much stronger peanut flour, which is great for options where you really want to enhance the peanut flavour.
What's the difference between peanut flour and powdered peanut butter?
Powdered peanut butter (commonly known as PPB or PB2) is very similar peanut flour. It’s made from grinding peanuts and removing the peanut oil (e.g. the fat content). This results in a low fat, peanut flour product.
The main difference between powdered peanut butter and peanut flour is that the powdered butter often contains additives, such as sugars, sweeteners or preservatives. These are often added to compensate for the lack of fat in the powder, which lessens the flavour. Peanut butter powder is then mixed with water, which reconstitutes it to a lower-fat peanut butter.
Overall, there’s not much difference between the two, but peanut flour is exclusively made from ground, de-fatted peanuts with no additives.
Is peanut flour keto?
Yes, peanut flour is keto-friendly!
Peanut flour only contains 18.9g net carbs per 100g, making it a great low carb option. Although it does contain some net carbs, the total amount is small. For example, per 60g serving, peanut flour contains around 11g of net carbs[1].
The serving size of 60g will create approximately 2 full slices of bread, which means each slice will come in at around 5-6g net carbs. Low enough for you to comfortably enjoy on a keto diet. Of course, moderation is the key. This is particularly important if you are sticking to the lower end of the recommended carbs for keto (20g net carbs)[1].
Peanut flour is a great, low carb option for baking, allowing you to still enjoy your favourite baked treats on a keto diet.
Can peanut flour be used as a 1:1 substitute for wheat flour?
Yes! Peanut flour is a great alternative to wheat flour. The peanut flour you can purchase from the supermarkets is generally de-fatted, which means it will act in a very similar way to wheat flour. The only real difference will be a slightly peanut taste. Great for a recipe that calls for peanuts!
However, peanut flour can contain different amounts of fat. Peanut flours with a higher fat content will not possess the same characteristics as wheat flour and may not provide as much volume or texture in baking.
So, if you go for homemade peanut flour (which will have more fat), try mixing it with another keto-friendly flour such as almond flour.
Can you make peanut flour at home?
Now we know what peanut flour is, let’s discuss how you can make it at home. As mentioned, peanut flour is generally de-fatted. However, when making it at home, this isn’t really possible as you won’t have the required equipment to extract the peanut oil. You can however, still make peanut flour, although it will be higher in fat.
This means it is may be more difficult to bake with, so consider blending it with other sources of flour, such as almond flour.
Ingredients
1 cup (or 250g) Unroasted peanuts
Roasting the peanuts
- Start by pre-heating the oven to 175C. While waiting for the oven to heat, spread the peanuts onto a lightly oiled tray and ensure it’s not overcrowded.
- Next, place the tray of peanuts into the oven and allow to roast for around 15 minutes. Half way through, gently move the peanuts around with a spatula, to ensure they roast evenly. This will help to really bring out the peanut flavour. After 15 minutes, you’ll get that distinct roasted peanut smell and see that the peanuts have been slightly browned.
- Remove the tray from the oven and allow the peanuts to cool until at room temperature. Proceeding to the grinding step before allowing the peanuts to cool will convert your grounded peanuts into peanut butter instead of flour. So allow sufficient time to cool (around 30 minutes should suffice).
Grinding into a peanut flour
- Add the cooled, roasted peanuts into a blender and start to pulse. Repeat this cycle in shorter and shorter bursts as the peanut flour gets to a finer texture.
- Repeat in 3-5 second cycles to ensure the flour isn’t overground into a paste.
And there you have it, homemade peanut flour!
Note: The equipment for the grinding process is quite important. For best results, you’ll need a good quality blender or food processor. That’s because the finer the peanut powder, the better it will mimic the properties of wheat flour.
I suggest going for a high powered blender like Nutribullet (affiliate link). It’s high quality and affordable, but feel free to shop around.
How long can you store peanut flour?
Peanut flour should be stored in an airtight container and frozen or refrigerated to preserve it. The shelf-life of the peanut flour will vary, depending on the fat content. De-fatted peanut flour bought from the supermarket has a longer shelf-life and should last between 6-12 months.
Homemade peanut flour is generally higher in fat, as it’s not really possible to remove the fat in the home setting. In this case, it should be consumed within 1-3 months. Ensure you store it in an airtight container and keep it frozen or refrigerated to prolong the life of the flour.
Best peanut flour options available in the UK
As it’s difficult to make de-fatted peanut flour at home, you’re next question is likely, “where can I buy the stuff?”
Unfortunately, 100% peanut flour is somewhat of a rarity in UK supermarkets. I’ve investigated peanut flour options in all of the major UK supermarkets but have been unable to find any that stock pure peanut flour.
I did however find a few supermarkets stocking peanut butter powder. It’s not exactly the same as pure peanut flour, but can be a partial substitute if you’re not following a super strict keto diet.
PB Fit Peanut Butter Powder 225g
Ingredients:
Peanuts (83.5%), coconut palm sugar and salt
Nutrition per 100g:
- Calories: 443 kcal
- Fat: 13g
- Carbohydrates: 33g
- Fibre: 17g
- Net carbs: 16g
- Protein: 49g
Description:
High protein, low fat peanut butter powder. Gluten-free and suitable for vegans.
Available at: Asda, Ocado and Amazon (affiliate link)
Comments:
PB Fit is a peanut butter powder, NOT a peanut flour. It also contains added sugar (coconut palm) which is not a keto-friendly ingredient. However, it still has relatively low net carbs per 100g, so could be consumed in small portions, if following a more moderate low carb diet.
PPB - Powdered Peanut Butter 750g
Ingredients:
Peanut flour (85%), palmyra nectar powder (sugar) and mineral sea salt
Nutrition per 100g:
- Calories: 398 kcal
- Fat: 9.4g
- Carbohydrates: 26g
- Fibre: 9.8g
- Net carbs: 16.2g
- Protein: 47.6g
Description:
High-protein, gluten-free and vegan friendly peanut butter powder.
Available at: Holland & Barrett and Amazon (affiliate link)
Comments:
Peanut protein powder, NOT peanut flour. Has added sugar, which is a non-keto ingredient. Similar to PB Fit, can be consumed moderately if following a less strict low carb diet. Available in 180g, 180g x6 and 750g.
Where to buy peanut flour online UK
The best option to buy peanut flour is to purchase it online. Peanut flour is much more difficult to find in the supermarkets, so buying online will give you best options. I’ve taken a look at Amazon and a number of other online sellers, highlighting some of the most suitable products. (some contain affiliate links)
Buff Supp Peanut Flour 500g
Ingredients:
Peanut flour (peanuts) 100%
Nutrition per 100g:
- Calories: 439 kcal
- Fat: 12.5g
- Carbohydrates: 31.9g
- Fibre: 14.1g
- Net carbs: 17.8g
- Protein: 49.6g
Description:
100% light roast, peanut flour, gluten-free and vegan
Available at: Buff Supp and Amazon (affiliate link)
Comments:
Buff Supp’s peanut flour is 100% made of peanuts, de-fatted and gluten-free. High in protein and perfect for baking.
Your Healthstore Peanut Butter Powder 500g
Ingredients:
Peanut powder 100% (peanut flour)
Nutrition per 100g:
- Calories: 387 kcal
- Fat: 14g
- Carbohydrates: 32g
- Fibre: 14g
- Net carbs: 18g
- Protein: 47g
Description:
100% pure peanut butter powder, only made with de-fatted peanuts
Available at: Amazon (affiliate link)
Comments:
Although it is listed as peanut butter powder, the only ingredient is de-fatted peanuts – e.g. peanut flour
BWFO Peanut Flour De-fatted 1kg
Ingredients:
De-fatted peanut flour, peanut meal
Nutrition per 100g:
- Calories: 387 kcal
- Fat: 14g
- Carbohydrates: 32g
- Fibre: 13.8g
- Net carbs: 18.2g
- Protein: 47g
Description:
High quality, de-fatted peanut flour, gluten-free
Available at: Buy Wholefoods Online
Comments:
Low carb peanut flour, suitable for baking applications (substitute for wheat flour). Comes in 3 sizes, 250g, 500g and 1kg.
Seba Garden Pure Peanut Butter Powder 500g
Ingredients:
Peanuts (100%)
Nutrition per 100g:
- Calories: 434 kcal
- Fat: 12.4g
- Carbohydrates: 31g
- Fibre: 12g
- Net carbs: 19g
- Protein: 55.8g
Description:
High-protein peanut powder (flour), made from 100% ground, de-fatted peanuts.
Available at: Amazon (affiliate link)
Comments:
Certified gluten-free, vegan and keto-friendly. High protein content, with over 50% calories coming from protein.
Best peanut flour substitutes
While peanut flour is a great option for many people following a low carb diet, it might not be right for you. The most common reason is because of peanut allergies. Peanut allergies are some of the most common allergies and can cause serious reactions.
On the other hand, you might just not want to have the taste of peanuts in your bakes. In these cases, there are a number of keto-friendly substitutes to peanut flour.
- Almond flour: Ground, blanched almonds, making a fine flour used for baking
- Hazelnut flour: Less common, but a richly flavoured flour made from grinding roasted hazelnuts
- Coconut flour: Made from grinding de-fatted coconut meat (the white), forming a fine powder that can be a partial replacement for other flours
All of these options are suitable for the keto diet (within reason!) and can be great substitutes for peanut flour.
