Lupin flour is one of those superfood ingredients that occasionally pops up in low-carb, keto, and gluten-free baking. While it's not as much of a staple as almond or coconut flour, I'm starting to use lupin flour more in my baking because I've found it can improve texture and add wonderful nutritional benefits. If you'd like to incorporate lupin flour in your baking, I hope these ten lupin flour recipes give you some baking inspiration!
what is lupin flour?
Lupin flour is a flour made from lupin beans (also called lupini beans), a legume that has been enjoyed in Mediterranean regions for centuries.
Unlike traditional wheat flour, lupin flour is naturally gluten-free and low in net carbs, which is one reason it is quickly becoming a popular ingredient in low-carb and ketogenic baking.
It's worth noting that while lupin flour can be a wonderful secret weapon in your low-carb baking arsenal, it's not for everyone.
If you have a peanut allergy, lupin flour may be off limits for you as lupini beans are in the same family as peanuts.
Those with peanut allergies or a sensitivity to legumes, talk with your healthcare provider before trying lupin flour.
If you're new to lupin flour, it's a good idea to start with a small serving to see how your body responds.
As with any new ingredient, introducing it gradually can help you determine whether it's a good fit for your individual needs and preferences.
benefits of using lupin flour
One of the biggest advantages of using lupin flour is that it lends its impressive nutritional profile to whatever you're making.
It contains significantly more protein and fiber than many grain-free flours, which can help promote satiety and blood sugar balance.
This high-protein, high-fiber flour can be combined with other flour alternatives and dry ingredients to create baked goods with a soft texture and higher protein.
Here are some of the benefits of adding lupin flour to your baking recipes:
- low in net carbohydrates which makes it ideal for a keto diet, low-carb diet, or anyone looking to bake for blood sugar balance;
- can support a healthy lifestyle since it rich in fiber, which helps promote digestive health, supports feelings of fullness, and contributes to a more gradual rise in blood glucose levels after meals;
- great when combined with ingredients like almond flour or coconut flour, as they can help lighten the texture of a keto, grain-free, or low-carb baked good.
A modest amount of lupin flour often creates a more cake-like crumb and reduces the dense or crumbly texture that can sometimes occur in grain-free recipes.
If you're looking for a grain-free, low-carb flour that can help achieve the perfect texture in your low-carb baking, lupin flour is an ingredient worth adding to your pantry.
tips for using lupin flour
If you're new to lupin flour, here are some helpful tips I've found when testing various lupin flour recipes in my own kitchen.
- Combine it with other low-carb flours for the best results. It's not a flour you would usually use on its own. Lupin flour is almost always used as a supporting ingredient, and often only 20-40% of your total flour blend. A combination of lupin flour with other keto flours is the best way to achieve a good texture and flavor. In fact, I've found that when used in larger quantities, the nutty flavor of lupin flour can turn into a slightly bitter taste. In many of the lupin flour recipes below, you'll find that only ¼ to ⅓ cup lupin flour is required.
- To increase protein, you can use lupin flour with other high-protein ingredients. In many recipes, you'll see foods like Greek yogurt, cottage cheese, protein powders, or other high-protein additions used to increase protein content, rather than relying on lupin flour alone.
- Let batter/dough rest. Like other low-carb and gluten-free flours, lupin flour is highly absorbent, so allowing batters or doughs to rest for 5-10 minutes before baking can give the flour time to fully hydrate.
lupin flour recipes worth trying
From keto bread to low-carb cookies to pizza dough, lupin flour is a high protein powerhouse in these low-carb and keto recipes:
10 Lupin Flour Recipes
Keto Cottage Cheese Pizza Crust (High-Protein, Low Carb)
Lupin flour is a secret ingredient in this easy recipe. Simple ingredients come together in a food processor to create a low-carb, high-protein pizza crust with a sturdy crumb.
Easy Low-Carb Flatbread (Keto, Gluten-Free)
Another type of low carb diet friendly crust, similar to the cottage cheese pizza crust. This low-carb, lupin flour flatbread relies on Greek yogurt instead of cottage cheese, and is so simple to make.
High Protein Cheesecake (Low Carb, Grain Free)
With lupin flour in the crust and a filling made with a blend of Greek yogurt, cottage cheese, cream cheese, and monk fruit sweetener to keep it low carb, this high-protein cheesecake is such a wonderful treat.
High-Protein Breakfast Biscuits (Low Carb)
These high-protein biscuits are packed with nutrients, perfect for meal prep, and make the most delicious, grab-and-go breakfast with 9 grams of protein and 2 net carbs per serving!
High Protein Blueberry Muffins (Low Carb, Grain Free)
These high-protein blueberry muffins are soft with a tender crumb, and pack 13 grams of protein per serving with just 7 g net carbs! Made with gluten-free and low-carb ingredients, they're a nutrient-dense breakfast or snack that's delicious and filling.
High Protein Bread Recipe (Low Carb, Gluten Free)
This high protein, low-carb bread recipe makes a delicious lupin flour bread loaf with nutrient-dense ingredients. With 9 grams of protein per slice, you can enjoy it for breakfast, as a high-protein snack, or as a dinnertime side!
Protein Banana Nut Bread (Low Carb, Gluten Free)
Instead of regular flour, this banana bread relies on lupin flour and other low-carb flours to make a delicious, low-sugar bread with 14 grams of protein per slice. Enjoy banana bread without the sugar crash! For an even tastier treat, add chocolate chips.
3 High Protein Muffin Recipes
These three high-protein muffin recipes include: mixed berry muffins, cinnamon chocolate chip muffins, and lemon poppy seed muffins. Each one is high in protein and low in carbs! (Free recipes from my Substack newsletter).
Healthy Harvest Bread Recipe (Low Carb, Grain Free)
This healthy harvest loaf is gluten free, grain free and low carb. It's packed with pumpkin, spices, walnuts, and pepitas, and naturally-sweetened with banana and monkfruit sweetener. The loaf is delicious, golden brown, with a tender and moist crumb thanks to lupin flour, oat fiber, and other nutrient-dense ingredients.
Blood Sugar Friendly Breakfast Cookies
A delicious, blood sugar friendly breakfast cookie recipe you'll want to make again and again! (Courtesy: Beth Bollinger of Nest Wellness).
Did you make this recipe? Let me know!