Grain Free Recipes for Low Carb Diet Muffins & Crackers
No Grains Please- Grain & Wheat free recipes for Low Carb Diets
I have made some grain and wheat free recipes for low carb diets, because one of the most hardest things about eating grain free or low carb is giving up familiar desserts and crispy snacks. When you are eating low carb, or avoiding grains for food allergy reasons, you will need to find grain substitutes. Here are some handy substitutions for grains and some recipes that I find delicious and easy to make.
I have included some substitutions that also allow for nut, egg or dairy allergies. Sadly, I am egg and dairy allergic, so creating food that are low carb and cater to my food allergies can be a challenge. With enough practice and knowledge, I have created some tasty muffin and cracker recipes. Some of these low carb recipes were adapted from some I found online, but I have taken the basic idea and altered them quite a bit to make them for suitable for my diet. I hope you like them too.
Sweetners that are Low Carb
Some of these recipes call for sweeteners. I don't personally use Aspartame (Nutra Sweet) or Splenda, but I do use Stevia, an all natural sweetener derived from the Stevia plant. Use whatever sweetener you are comfortable with in your recipes. Usually substituting one for another is just a matter of knowing the sweetening power of each so you can make necessary adjustments to your recipe. Sometimes blending two or more can also offset any aftertaste associated with a particular sweetener. I like to use liquid Stevia as well. Liquid Stevia is great because you can get it in flavors as well. I love the vanilla liquid Stevia. It does work in some of my grain free dessert recipes. Don't get it from Whole Foods though. They charge a fortune for it. A small 2oz bottle comes with a dropper and you only need to add a few drops.
Almond Meal -Almond Flour as a Grain Substitute
There are several substitutions that you can use to replace the grains, enabling you to whip up a tasty dessert. The most common replacements for grains in low carb eating is nut flours. You can make your own by grinding them yourself, or you can go an easier route. Bob’s Red Mill sells almond flour, which I have found in the gluten free section of several supermarkets. It is a bit more pricey however compared to Trader Joe’s almond flour. Trader Joe’s is a great store but there aren’t enough of them around! So, you may have to settle for Bob’s Red Mill almond flour. For dessert items, the nut flours work great.
The nutrition facts on almond flour/ meal are as follows:
Carbs- 5 gms
Protein- 7 gms
Flax and nothing but the Flax
Another thing you can substitute for grain flours, is flax meal. You can buy the seeds and grind your own, or just purchase the flax already ground. I have experimented over the past year and found a few recipes that substitute for higher carb grain products nicely. Bob’s Red Mill makes a few varieties of flax seed available. They offer whole seeds as well as ground, and I think they may even offer an organic version. Most of Bob’s Red Mill products are pretty easy to find, but if you cannot locate them locally you can always order them online. I always find everything I need on Amazon, ( It’s not just for books! ) when I have trouble finding it locally. Stores such as Wild Oats or Whole foods carry these items, but they tend to be overpriced.
The nutrition facts on flax meal are as follows:
For 2 Tablespoons-
Carbs- 4 gms
Nuts for Coconut
And yet one more item that serves as a great grain substitute is coconut flour ( or powder). This is very easy to find if you have an Asian food market nearby. If you have no Asian markets, you can find coconut powder, or flour online.You can usually find coconut flakes or powders. Get the one that seems to be the finest ground if you are going to be using it in baking. You want to make sure you are buying plain coconut powder, which is unsweetened. Regular coconut from the grocery store is not appropriate and will not work in these recipes. I don't have the nutritional information for the coconut flour as the packages I have were from other countries and I guess they don't put that information on their products.
Flax Muffins- Quicky One Minute Microwave
Great Speedy Morning Treat- Low carb muffin
Here are some of my favorite recipes, using grain substitutes.
Quick Microwave Flax Muffins:
cup flax meal
tsp baking powder
1 packet sweetener
1 tsp cinnamon
1 large egg
1 tsp melted butter or coconut oil
In a coffee mug, mix all dry ingredients, add in oil & egg- mix well. Microwave approximately one minute. Pop out of cup and eat with butter or however you like. This is such a nice quick morning muffin to make.
Just a note, these tend to feel a little wet when they first come out of the cup. Let them rest for a couple minutes and they will dry out a bit.
Substitution: I am allergic to eggs, so I had to find a substitute for the egg in this recipe. Instead of the egg, I add 2 Tbs no-sugar added applesauce. This will bring the carb count up a bit but at least I can still eat a darned muffin!
1/8 cup flax meal and 1/8 cup coconut flour
1/8 cup flax and 1/8 cup almond meal
Either of these substitutions works well and I have made them all ways.
Flaxmeal Low Carb and Grain Free
Cheesetastic Nut Muffins
Nutty Cheese Baked Muffins:
The nuts and cheese need to be measure by weight in this recipe. A postal scale will work in a pinch. If you don’t have a scale, you can eyeball it and hope for the best.
4 oz Almond meal ( almond flour-same thing)
4 oz Walnuts ( or 2 oz walnuts and 2 oz flax meal)
3 oz soft Butter
2 oz dry Parmesan Cheese
5 whole eggs
2 tsp Baking Powder
Preheat oven to 350 and grease a 12 hole muffin tin with coconut oil or butter.
Using a food processor, grind the walnuts until they resemble crumbs. Add the rest of the ingredients and process until well mixed. This should be of a soft dropping consistency. If it is too thick, add water as needed.
Spoon into muffin tins- Bake at 350 for about 15 minutes. Cool and remove from tins. Super good with butter.
Crazy for Coconuts!
Coconut and Berries Bread
Coconut Berry Bread
4 large Eggs-at room temperature
3 cups Coconut Flour
cup Almond Meal
cup Flax Meal
cup melted Butter
1 tsp Vanilla
cup Xylitol ( sugar alcohol) or sugar substitute of your choice
1 dropper full of Vanilla liquid Stevia ( Yes, even though we added vanilla. Really, can there ever be too much vanilla? )
1 tsp Baking Powder
cup fresh blueberries ( can use frozen berries, but defrost & drain very well )
Water as needed- see notes below
Oven- 375 degrees. Prepare a loaf pan with coconut oil or butter to grease it.
In a large bowl: Add eggs and beat till well mixed. Pour in the melted butter and vanilla. Add salt.
Add remaining ingredients minus the berries. Stir until well mixed. If it is too thick, add in water one tablespoon at a time until it is a thick enough so that the berries don't sink to the bottom of the batter. When it looks right, add in berries. Fold them in gently so you don't mash them up too much.
Pour the batter into your loaf pan and bake for about 30 minutes at 375.
Let cool well before trying to remove from pan. Sometimes the blueberries will sink to the bottom and cause it to stick.
Savory Flax and Almond Crackers- Yum!
Okay now that we have some sweet recipes, lets get some crunchy stuff made. This first recipe is so adaptable to changes in spices that you can alter it any way you like. If you don't like seeds, just omit them. I like this flax cracker recipe with lots of stuff in it. I have experimented with this a lot, and came up with a recipe that works great every time and satisfies my need to crunch something savory. These are awesome with guacamole. I find that guacamole is a low carb eaters best friend. Creamy, fatty yumminess.
Savory Flax & Almond Crackers:
These are beautifully flavorful crackers that work well within a lower carb diet, or for a grain free diet. Preheat oven to 350 degrees.
1 cup Flax Meal
1 cup Almond Meal
Mix these two together in a medium sized bowl. Now we can add our herbs and spices to taste. Here is what I do: First I add about 1 or 2 tsp of Sea Salt. Crackers always need some salt or else they are very bland.Seasonings: Next, I add in 1 Tbs Chili Powder, 1 Tbs Onion Powder, 1 Tbs Garlic Powder, 1 Tbs Italian Seasoning. Now mix this all together with the first ingredients.
The finishing touches. If you don't like seeds, just leave these out. I find they add amazing flavor though.
Seeds: 2 Tbs Sesame Seeds, 1 Tbs Poppy Seeds, 1 Tbs Caraway Seeds. Mix them right in.
Now we have a big bowl of dry stuff. We need to add water. You have to eyeball this. Add 1 Tbs of water at a time. You want the mixture to hold together in a ball and not be crumbly, but not wet either. It takes longer to cook if your dough is too wet.
When all mixed, this needs to be rolled out. Get a large cookie sheet- the biggest one you have. Get some non-stick spray or liquid vegetable oil. Now you need aluminum foil and a rolling pin, and a sheet of wax paper.
Place a sheet of foil on the counter, and spray it with non stick spray or grease it with a little oil. Plop the cracker dough down on it. Smash it down with your hands to flatten it a little. Place a sheet of wax paper on top of the dough and start to roll it out with a rolling pin. The dough should be fairly thin so that it makes a nice crispy cracker. Try to roll it to an even consistency. When done, remove the wax paper. Pick up the foil and place it on your cookie sheet. Pat down any dough that may need it.Bake until it looks crispy around the edges- between ten and fifteen minutes. Make sure the center is not soft. If it is, cook a little more. Watch it though, as some oven run hotter than others. If you are unsure if they are done, turn off the oven, crack the door open and and let them stay inside for another ten minutes with the heat off. This will dry them out nicely without cooking them further.
When done, let cool and then break into pieces. Great with guacamole.
If you have a nut allergy, you can make the Flax Cracker recipe with all flax meal and omit the almond meal. Just double up on the Flax instead.
Parmesan and Flax Crackers
The power of cheese!
Parmesan Flax Crackers:
If you don’t have a dairy allergy, these lower carb, high fiber crackers will hit the spot.
1 cup Flax Meal
2/3 cup Parmesan Cheese
cup Almond Meal
cup mixed Seeds ( I like the poppy, sesame and caraway mix. )
Tbs Garlic Powder
Tbs Onion Powder
1 tsp Salt ( I always use sea salt )
1 Tbs Italian Seasoning
Mix everything up in a large bowl. Add a cup of water and mix in. Add more water as needed until mixture can form a ball.
Place a sheet of foil on the counter, and spray it with non stick spray or grease it with a little oil. Place the cracker dough on it. Press it down with your hands to flatten it a little. Place a sheet of wax paper on top of the dough and roll it out with a rolling pin. The dough should be fairly thin so that it makes a nice crispy cracker. Try to roll it to an even consistency. When done, remove the wax paper. Pick up the foil and place it on your cookie sheet. Pat down any dough that may need it.
Bake until it looks crispy around the edges- between ten and fifteen minutes. Make sure the center is not soft. If it is, cook a little more. Watch it though, as some oven run hotter than others.
When done, let cool and then break into pieces.
And that’s it for today. I’ll add more grain free lower carb recipes for muffins, crackers and more as I create them. Thanks for visiting.