Home » Lupin Flour Recipes: Everything You Need To Know (Keto, Gluten Free)

Lupin Flour Recipes: Everything You Need To Know (Keto, Gluten Free)

Lupin Flour Recipes Everything You Need to know lupin flour
Keto Lupin Flour Pizza Crust (With ...
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Lupin Flour Recipes Everything You Need to know lupin flour

Recipes made with lupin flour are higher in protein, fiber, lower in carbohydrates, and is gluten-free which makes it great for keto baking!

Lupin flour recipes are also lighter in texture, much like those that are made with wheat flour.

I am actually shocked at the lack of recognition it gets in the world of keto baking.

It is incredibly versatile.

I enjoy using it in recipes from sweet baked goods to savory bread – this flour always gives me great texture to whatever I am making with it.

I discovered it a couple of years ago by chance while researching keto flour on the internet.

Instantly, I was intrigued because all that I had ever known about keto baking (at the time)  had to do with either using almond or coconut flour.

And I have to admit that both of those standard “keto” flours can get a bit boring, not to mention impossible when you want to make a keto dough that behaves more like that of traditional wheat flour in recipes.

So far, I have been pleasantly surprised with my results whenever I have used lupin flour.

What is Lupin Flour?

lupin flower recipes everything you need to know lupin flower
Lupine Plant

Lupin Flour is made from the lupine (or lupini) bean, which is actually a legume, and golden yellow in color.

The lupin bean is related to peanuts, also a legume.

The beans are cultivated from the Lupine plant that has blue and purple flowers, common in the Mediterranean, Northern Africa, and South America.

The beans are then dried and processed into a fine powder known as lupin flour.

It is becoming increasingly popular for low-carb and keto recipes due to its versatility and nutritional profile.

You will find that lupin flour is just as useful in recipes as regular wheat flour!

Can recipes with lupin cause allergic reactions?

Yes, they can: lupin is closely related to the peanut and some people with a peanut allergy may react to lupin in a similar fashion.

There have been studies that show 11 to 63% of people with a peanut allergy experience allergic reactions after eating lupin.

Even though lupin is not on the list of the “Top 8” allergens, awareness is increasing.

Some reactions to lupin flour may include:

  • Skin reactions, such as hives, redness or swelling
  • Itching or tingling in or around the mouth and throat
  • Digestive problems, such as diarrhea, stomach cramps, nausea or vomiting
  • Tightening of the throat
  • Shortness of breath or wheezing
  • Runny nose

However,  most people with a peanut allergy are able to eat other legumes (such as lupin beans)  without a problem.

There is testing available for legume allergies, but unfortunately, the results may overlap, indicating that a person may be allergic to multiple legumes when that is usually not the case. 

However, it’s important that you note approximately 20 to 60% of people with a peanut allergy also have a tree nut allergy: this includes almonds, Brazil nuts, walnuts, hazelnuts, macadamia nuts, pistachios, pecans, and cashews.

So if you know that you absolutely can not use tree nut flour like almond flour in your keto recipes due to an allergy, then there is a good chance that you WILL be able to enjoy lupin flour recipes instead.

But there is also a chance that you will not.

Having said all of this, the only real test is to consume lupin flour (and other legumes) under medical advice and watch for any reaction.

This post is informational and not intended as medical advice. If you are at risk for reactions to lupin, we urge that you seek advice from a licensed medical professional before consuming products conatining lupin.

disclaimer

Is Lupin Flour Good For Diabetics?

Yes, lupin flour is a good alternative for diabetics because it is very low on the glycemic index (GI). In fact, it is near zero on the index.

This is because the lupin bean is almost devoid of any starch – an anomaly for edible beans and legumes.

And for this reason, lupin is often blended into other flours in order to reduce the GI value.

Is Lupin Flour Keto?

Yes, lupin flour is keto: with 1 net gram carbohydrate, 11 grams of protein,  and 39% of your recommended daily intake of fiber per 1/4 cup, it is ideal for a keto or low-carb lifestyle because it helps you to feel full and satiated for a longer period of time without carbohydrate-dense wheat flour.

Keto Diet Metrics in Lupin Flour Recipes Vs. Almond and Coconut Flour Recipes

Sure there is other keto flour, but we will compare lupin flour to the two most common keto flour used in keto recipes: almond and coconut.

(Per 30g)

FlourFat (g)Fiber (g)Net CarbsProtein (g)
Lupin2.511111
Almond162.32.36.9
Coconut41084
(source)

As you can see in the table above, lupin flour recipes are lower in fat, but compensate for high fiber to keep you fuller, longer while on keto.

It also has a high protein content – excellent for controlling the appetite – but something to monitor to maintain a state of ketosis.

How To Use Lupin Flour In Keto Recipes

Lupin flour can be used just like any other flour: to bake pastries, cookies, bread, cake, as well as a thickening agent for sauces. You may even use the flour as a coating for shallow or deep frying.

  1. Use a 1:1 ratio to repalce wheat flour or almond flour.
    • For example, if you were making a recipe for keto flatbread that lists ½ cup almond flour for an ingredient, you would instead use ½ cup of lupin flour (I also use this 1:1 ratio for my Gooey Chocolate Chip Lupin Flour Cookies).
  2. Use a 1:2 ratio with other keto flours.
    • For example, if you are making a recipe for keto pancakes that lists 1 cup of almond flour as an ingredient, you would instead use ½ cup lupin flour and ½ cup almond flour.

But as with all types of flour, you need to test recipes through trial and error and figure out the ratios* that give you the desired result.

*Special consideration should be taken when trying to replace coconut flour in a recipe because of its ability to absorb larger amounts of liquid: The 1:2 ratio method would be the preferred starting point in this case when using lupin flour.

What does Lupin Flour Taste Like?

Lupin flour may have a bitter taste if used in large amounts.

There are two kinds of lupin beans: sweet and bitter.

The sweet lupin beans are the most common and will be the kind you want to make flour from or purchase as flour.

If you only happen to get your hands on the bitter variety of beans and want to make the flour yourself, know that these will have the most bitter flavor out of the two varieties.

Whether using sweet or bitter lupin flour, there are two ways to remedy the taste:

  1. Use a keto sweetener in the recipe.
    • For example, in my Gooey Chocolate Chip Lupin Flour Cookies recipe, I used golden erythritol as a sweetener. These tasted EXACTLY like traditional chocolate chip cookies with absolutely no bitterness!
  2. Use seasonings in the recipe.
    • For example, in my Lupin Flour Flatbread Recipe I used my Italian seasoning blend in the dough for flavor and to mask any potential bitterness – and I have to say that with this recipe void of any aftertaste.

(This post may contain affiliate links. You can read my full affiliate disclosure here.)

Where To Find Lupin Flour

As it is becoming increasingly popular you can find lupin flour (and/or lupin beans) in most health food stores, organic and specialty supermarkets, and of course on Amazon.

Other Ingredient Names For Lupin:

  • sweet lupin milk
  • sweet lupin sprouts
  • sweet lupin beans
  • lupine
  • lupini
  • lupini beans
  • miracle flour
  • termes
  • termos
  • altramuz
  • tarwi

I hope that you have some more information about Lupin flour, ideas for some recipes, and how to use it.

It is truly versatile and I am always looking for ways to create more gluten-free, keto recipes with it!

Have you heard of lupin flour?

Have you tried lupin flour in any recipes?

Comment below and let me know if you will be trying it out!

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