If you are looking for a keto-friendly flour alternative with zero carbs or calories, then oat fiber is for you! This unique ingredient is great for baking on a keto diet.
Jump to:
Oat fiber is made up entirely of insoluble fiber, which essentially zeros out any carbs or calories! This flour substitute can be added to many recipes for low-carb baked goods.
There's no having to worry about any extra carbs when baking with this fiber! If you are sticking to a keto diet and haven't tried this ingredient yet, you definitely should.
🌱 About
Oat fiber is made from the husk of the oats, not the oats themselves. This creates flour that is zero calories and is a great source of fiber.
The husk is ground down into a powder that can be used like you would flour. It is a great option for those on the keto diet and offers a neutral taste for baking.
This also makes it perfect for adding a little something extra to your baked goods. It bulks them up with plenty of good fiber without adding anything that you don't want.
Nutritional Information
One serving of oat fiber is considered to be one teaspoon. Here are some nutritional facts about a single serving of this ingredient.
- 1% DV Carbohydrates
- 12% DV Dietary Fiber
- 0 Grams of Protein
- 0 Calories
This shows just how amazing this fiber is for a keto diet. Add this to other flour blends for baked goods that are much lower in carbs and calories.
Plus, all of that insoluble fiber is very good for your digestive tract!
🍞 Flour substitute
This alternative is another flour that can be used as a substitute for all-purpose flour to make keto-friendly baked goods. However, one thing to keep in mind is that this is not a suitable flour by itself.
Oat fiber is very absorbent and doesn't have much structure on its own. It is more of a binding ingredient and needs another flour for it to be successful. If you use just this fiber to replace normal flour in a recipe, you would probably end up with a rock-hard baked good - or something gelatinous and gooey.
I recommend pairing oat fiber with almond flour! It is a great keto option, but it needs to be used as part of a flour blend.
⚖️ Use on a ketogenic diet
It is most certainly suitable for a keto diet, but be aware that oat fiber and oat flour are not the same things! The flour is not keto, and you definitely want to steer clear of it.
This fiber is special because it is insoluble, which means it can't be broken down by your body. Because of this quality, it is great at helping you to feel full and promotes good digestion.
🧑🍳 Baking use
To bake successfully with oat fiber, you need to combine it with another flour alternative. Most will do very well, such as almond, peanut, hazelnut, or sesame flour.
When you bake with this ingredient, just keep in mind that it is very absorbent. Because of that, you may need to use more liquid than the recipe suggests.
This is a great ingredient to add to homemade bread to get that traditional wheat flavor. Oat fiber can also help to improve the texture and crumb to make a more realistic bread.
💭 Quick tips
- Avoid using this fiber with coconut flour as they are both absorbent and can make baked goods dry and crumbly.
- Thoroughly mix the fiber with your other flours so that it doesn't clump up in your batter.
- Add extra liquid if what you are making looks dry. This ingredient is highly absorbent and will often need more liquid than the recipe calls for.
- If your baked goods are coming out dense or rubbery, try increasing the amount of leavener. The fiber might be weighing the recipe down and needs more leaving to rise properly.
🥄 Taste
This special fiber is such an amazing ingredient in keto baking, especially in keto bread, because it tastes a lot like wheat flour. Oat fiber can turn your keto loaves into a bread that tastes a lot like the real thing.
It has a very mild, wheaty taste that really compliments many recipes and makes them taste like they actually contain flour.
🛍️ Where to buy
This ingredient may be a little bit harder to find just because it is unusual. Because of this, your best bet is going to be ordering it online.
Some health food stores may carry it too, but it will be more affordable online.
📚 Related keto recipes
Want to start using this flour alternative in your baked goods? Here are some recipes that you could use oat fiber to make delicious and low-carb treats!
- Oat Fiber Keto Buttermilk Pancakes are perfectly fluffy while remaining low-carb and keto-friendly.
- Coconut Flour Keto Cupcakes are light and delicious with the slight taste of coconut.
- Almond Flour Pumpkin Pancakes are thick and hearty with a sweet pumpkin flavor.
- Keto Almond Flour Biscuits are perfectly crumbly and pair well with jam or soup.
- Easy Coconut Flour Cookies are gluten-free and have such great texture, no one would suspect that they weren't made with real flour!
★ FOLLOW ME ON FACEBOOK, PINTEREST, AND INSTAGRAM FOR MORE EASY KETO RECIPES.
Ryan Hulcy
What's the ratio to mix oat fiber with alternative flours?
Thanks
Lisa MarcAurele
Generally, oat fiber is a one-for-one sub for wheat flour so it would be based on a regular flour ratio depending on what you are mixing it with.
Paula
Can I use oat fiber as a substitute for coconut flour in a recipe? If so, what is the ratio of oat fiber to coconut flour? I don's always want the coconut flavor in dough. Thanks.
Lisa MarcAurele
Typically, you'll use a little more oat fiber and potentially less liquid. But it depends on the recipe.
Beth
I have been using oat fiber in a bread recipe for over a year now, improves the texture and taste greatly. I get stones from Almond flour and have been able to cut back on the amount I eat in recipes or omit it all together subbing in another flour. In my experience with oat fiber, I found that purchasing extra fine ground oat fiber gives the best result.
Thanks for bringing this flour substitute out of the Keto closet. 🙂