Lupin Flour – Is Lupin Flour Keto?

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Lupin Flour: Lupin flour is among keto dieters one of the most popular new flours. It is made of Peanut-related lupin bean, a low-carb, high-protein legume.

Lupin beans have been a popular Mediterranean snack for years, where they’re pickled and eaten whole.

Lupin Flour
Lupin Flour

However, more recently people started to powder lupin beans and use them as a keto-friendly flour.

This low-carb baking alternative fits the macros of a low-carb diet with 11 g dietary fiber and only 1 g of net carbs per 1/4 cup lupin flour. A variety of lupin flour biscuits, pizza crusts, muffins, tortillas, and more can be made using it.

Here’s a very closer look at the lupin flour and how a ketogenic diet can be used.

What Is Lupin Flour?

Lupin Flour is made from a plant deemed a legume. Lupin is exceptionally high in protein (up to 40%) and dietary fiber (up to 30%) and low in fat (about 6%) and contains minimal starch. So make it a low ingredient of the glycemic index! Lupin Flour does not contain gluten.

Lupin Flour Carbs & Nutrition

Cup 1/4 (30 g): Calories 74, Total Fat 2 g, Saturated Fat 0 g, Trans Fat 0 g, Sodium 9 mg, Carbohydrate 12 g, Fiber 11 g, Sugar 1 g, Protein 12 g.

Where Do Lupin Beans Come From?

In Mediterranean and Latin American countries you find Lupin, aka Lupina, beans where they are often pickled and eaten as snack food. But for centuries, Lupin Beans have been consumed and have even been found in Egyptian graves.

Lupin Flour

Lupin Flour Health Benefits

Lupin flour features a few different health benefits going for it.

Good Source of Complete Protein: At nearly 50% protein by weight, lupin beans are a superb protein source. They’re also an entire protein, meaning they contain all the essential amino acids your body must survive, a rarity for plant-based proteins.

A 1992 study found that lupin bean protein is very bioavailable, too. Participants absorbed about 80% of the protein they ate, which is fairly good for a plant protein[*].

High in Fiber: Lupin flour is additionally high in fiber, which may be hard to return by on a ketogenic diet.

Fiber is sweet for your gastrointestinal system and gut health. additionally, high-fiber diets may help with weight loss, possibly because they keep you full for an extended time without adding any calories (your stomach enzymes can’t digest fiber)[*].

Nutrient-Dense: Lupin flour is high in B vitamins, magnesium, potassium, calcium, iron, zinc, and phosphorous[*]. It makes for a nutritious flour substitute which will add nutrient density to your diet.

Is Lupin Flour Keto?

Ketosis is a state your body is in. Keto is not food. Depending on the number of carbohydrates some foods can kick you out of ketosis. Some people can tolerate more carbs than others and remain in a state of ketosis.

Each serving of 1/4 of a cup has only 1 g net carb. Compare that to the almond flour more commonly used, which has 3 g net carbs. So yes, Carbohydrate is very low in Lupin Flour.

Lupin Flour
Lupin Flour

Is Lupin Flour Healthy?

You may wonder whether Lupin Flour is healthy and whether it has any nutritional value at all. You are actually getting a lot of health benefits when you ingest Lupin flour. Lupin Flour can help to reduce markers of chronic illnesses. The quality of the bread is improved when using lupin flour.

How to Use Lupin Flour

With a fast Google search, you’ll find lupin flour recipes for everything from pancakes to pizza crust. Its superior texture makes it a beautiful addition to virtually any keto baked goods.

You can use lupin flour to make:

  • Muffins
  • Cookies
  • Pancakes
  • Waffles
  • Pizza crust
  • Biscuits
  • Tortillas
  • Pasta
  • And more

As a rule of thumb, you’ll replace half the almond flour or coconut flour with lupin flour in any given recipe.

For example, if a recipe involves a cup of almond flour, you’d use 1/2 cup lupin flour and 1/2 cup almond flour.


Lupin flour is keto. It’s also high in complete protein, dietary fiber, and a spread of micronutrients. it’s a perfect texture for baking and a neutral flavor that creates it a flexible ingredient in many recipes.

As long as you aren’t allergic to peanuts or sensitive to lectins, lupin flour is often an excellent addition to your keto diet.

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