Are you one of those who heard that lupin flour is a great low-carb, healthy alternative to regular flour, or are you already aware of it and looking for more yummy lupin flour recipes to try out?
No matter which side you’re on, you’re covered here. In this article, we’ve shared what lupin flour is, why it’s so healthy, and so on, and also included 6 yummy recipes made with lupin flour.
What is Lupin Flour?
Lupin flour is a legume flour, made from lupin beans and mostly used in low carb baking.
It’s high in protein and fiber, gluten-free, low in fat and glycemic index, and made entirely from Lupin Beans, closely related to soybeans and peanuts.
It also contains minimal starch and has been proved to lower cholesterol, blood pressure, and improve insulin sensitivity.
Each 1/4 cup serving of Lupin Flour contains about 1g net card, which is one-third than that of almond flour. And you could also say that it’s friendly for Keto Diet.
So if you think overall, it’s a great alternative for many use cases of regular flour in terms of health benefits. However, the taste might seem not the best at the beginning but one could get used to it after a few dishes made of lupin flour.
Also, since it’s closely related to soybeans and peanuts, people with soy or nut allergies need to stay concerned.
6 Healthy Yet Tasty Lupin Flour Recipes
If you think lupin flour deserves a try considering its health benefits and you want to test the taste, or if you’re someone who already has tried lupin flour-made dishes before and you’ve loved it and looking for few even better recipes, here are six recipes for you:
1. Lupin Flour Waffle Recipe
The waffles that come out from this lupin flour waffle recipe are absolutely amazing and make it hard to believe that it’s a low carb/ keto! Let’s try it out.
Sweet Lupin Waffle
- 1 Tbsp Lupin Flour
- 1 Egg
- 1 Tbsp heavy whipping cream
- 1 Tbsp Monk Fruit Confectioners
- 1/4 tsp baking powder
Savory Lupin Waffle
- 1 Tbsp. Lupin Flour
- 1 Egg
- 1 tsp Tabasco sauce
- 1/4 tsp baking powder
- 1 tsp water
- Fire up your mini waffle maker, and preheat it.
- Whip the egg In a small bowl.
- Add the other ingredients to the bowl and mix until well incorporated.
- Allow the mixture for about 2 minutes to sit so it can start to thicken a bit.
- Pour half of the mixture into the waffle maker. The mixture might seem quite watery at this point, but it will make the perfect waffle, don’t worry.
- Cook for exactly 2 minutes.
- I used monk fruit sweetener in this recipe because the lupin can taste bitter. This combination of lupin and sweetener comes out perfectly without bitterness.
- Top the waffles with optional keto syrup (free of sugar), butter, chocolate chips (free of sugar), or anything else you want.
2. Keto Lupin Flour Biscuits
The keto lupin flour biscuits recipe is definitely worth a try. When preparing them, there are many variations of these biscuits, so let’s discuss the ingredients and the quantities to use to prepare the keto lupin flour biscuits correctly.
|Prep Time||Cook Time||Total Time||Yield|
|10 mins||15 mins||25 mins||12 biscuits|
- 1 cup heavy whipping cream
- 2 eggs
- 1 tsp sour cream
- 1 tsp preferred sweetener
- 3 tsp butter
- 1/2 tsp xanthan gum
- 1 cup lupin flour
- 1 tsp baking powder
- 1 tsp butter, cold
- Preheat the oven to 400F.
- Melt the 3 tablespoons of butter that we have taken for this recipe.
- While that is melting, add the sour cream, heavy whipping cream, and eggs to a large mixing bowl. Mix them thoroughly.
- After that, pour the melted butter in and combine everything well.
- Then add in the dry ingredients and mix well until blended properly.
- Into muffin cups, place batter, filling to halfway approximately.
- To the top of each biscuit, put a sliver of butter.
- Now it’s baking time. Bake them for about 15 minutes. When the timer hits, remove from heat promptly.
- For this recipe, Steviva Blends sweetener has been used. It was used only ½ Teaspoon since its equivalent is 2:1.
3. Fluffy Keto Pancakes – Lupin Flour Pancakes
A great recipe for thick and fluffy Lupin Flour Pancakes (aka Keto Pancakes) that almost tastes like regular pancakes you would want to get in a dinner! Do you know how much net carb these pancakes contain? Only 0.5 g, insane!
|Prep Time||5 minutes|
|Cook Time||15 minutes|
|Total Time||20 minutes|
- 4 Eggs
- 1/2 cup Lupin Flour
- 1/2 cup Oat Fiber
- 1 tsp. Celtic Sea Salt
- 1/2 cup Sour Cream
- 1/2 cup Oil of choice
- 1/4 cup Lakanto Sweetener
- 3 tsp. Baking Powder
- 1 dropped Sweetleaf Stevia
- Splash of Water, if desired
- Grass-fed butter
- Over medium heat, preheat a greased frying pan or family-sized stand-alone griddle to 350 degrees F.
- Whisk the eggs, oil, sour cream, and stevia in a medium mixing bowl until they are mixed. Combine the lupin flour, oat fiber, sea salt, and baking powder. Add a splash of water to thin it out if the batter is too dense for your tastes and also to make it easier to pour.
- Put a good layer of butter on the family skillet or your frying pan, then pour the batter on our medium-sized pancakes. Keep cooking until the bubbles form up on top and the edges start to turn golden. Turn them over until they’re cooked through
- Serve warm, and enjoy!
|Serving Size||1 pancake|
4. Low-Carb White Lupin Tortilla Recipe
Are you looking for a quick and easy side dish for your dinner that takes little to no time to prepare and is delicious? Then you are going to love this Low Carb White Lupin Tortilla Recipe! This tasty recipe is made with only a handful of ingredients and will surely be a crowd-pleaser. It’s low-carb, gluten-free, and completely healthy!
|Prep Time||3 minutes|
|Cook Time||10 minutes|
|Total Time||12 minutes|
- 1 large egg
- 50 g whole dairy milk
- 15 g lupin flour
- 1 pinch of fine Himalayan pink salt
- A little coconut oil
- Whip the egg until it is slightly foamy.
- Add lupin flour to the foamy egg and whisk until smooth.
- Add dairy milk, whisk again, and ensure no lumps are there.
- Keep the batter to rest. Heat a small frying pan (medium-low heat) that you must smear with a little coconut oil.
- Whisk one more time and pour about 55g of batter (about ½ of the recipe unless you have adjusted servings) into the pan; tilt it to spread the batter evenly all over the bottom.
- Cook for about 3-4 min. Lift the edge with a flexible spatula to check on it – if it’s dry and you can lift it up easily, flip it over to cook the other side (If it’s stuck in places, you can slide a spatula underneath); if it’s not yet dry, you need to cook for a little longer or it will break if lifted.
- After you’ve cooked both sides once, keep flipping it a couple of times – you need to make sure that both sides are dry having brown speckles, otherwise, rather than ‘tortillas’, you’ll end up with crêpes.
- Quickly whisk the remaining batter and make the second ‘tortilla’ in the exact same process.
- Serve with anything you like.
- Dairy whole milk makes this recipe flourish than other options.
- A regular frying pan will obtain better results when making tortillas than a standard size crêpe pan.
5. Low Carb Keto Lupin Flour Fettuccine Noodles
With only 3 ingredients, the Low Carb Lupin Flour Noodles are super easy to make, but the taste is great. More importantly, each serving contains just 2g net carbs.
|Prep Time||Cook Time||Total Time||Yield|
|5 minutes||14 minutes||19 minutes||2 servings|
- 2 oz cream cheese
- 3 teaspoons lupin flour
- 3 large eggs
- dash of salt and pepper
- Preheat the oven to 325 degrees Farhenheit and cover it with a Silpat mat or parchment paper.
- In a blender, add all the ingredients and mix until thoroughly combined. Halfway through, scrape down the sides.
- Onto the prepared cookie sheet, pour the mixture, and tilt the pan until the pan is filled by the mixture from edge to edge
- Bake until firm and opaque all over, for 10-14 mins. It should shrink from the cookie sheet’s edge. Test to see if you can easily peel it from the parchment or Silpat mat. If it sticks, then it’s still not ready.
- Take it out of the oven and let it cool for 10 minutes.
- From the parchment or Silpat mat, entirely peel it off. Roll up the sheet of noodles and cut to produce 1/4 inch large noodles with a sharp knife.
- These are best if, before serving, they are gently simmered in a sauce or broth for a few minutes.
6. Keto Lupin Flour Chocolate Chip Cookies Recipe
Gluten-Free, Sugar-Free, Keto Chocolate Chip cookies that taste and look like the real thing!!! These cookies are PERFECT with a slightly crispy exterior but a chewy and soft middle, with crinkles at the top.
|Yield||Prep Time||Cook Time||Total Time|
|12 cookies||5 minutes||11-13 minutes||21 minutes|
- 1/2 Cup Golden Lakanto
- 2 egg yolks
- 2 Tablespoons of Lupin Flour
- 1 Stick of softened, Salted Butter (not melted)
- 1/2 tsp baking soda
- 1/2 tsp baking powder
- 1 tsp vanilla extract
- Almond Flour, 1.25 cups + 2 Tablespoons
- Slightly less than 1/4 teaspoon salt
- 1/2 Cup of Sugar-Free Chocolate Chips
- [Optional] Chocolate Bar, Chopped into chunks (to top)
- Preheat the Oven to 350°F.
- Mix Lupin Flour and Almond Flour in a bowl and whisk until blended. Set aside.
- With a hand mixer or a stand-mixer, Cream Golden Lakanto and Softened Butter together until semi-fluffy and smooth. Add in egg yolks, baking soda, baking powder, vanilla extract, and salt and blend until smooth. Now add Almond & Lupin Flour mixture and blend until it looks and feels like a chunky and sticky dough. With a spatula, fold in the chocolate chips.
- Line the ungreased Silpat Baking Mat or parchment paper with a baking sheet. Grab some dough with your hands and roll it into 11-12 round balls (expect the dough to be a little sticky) and put them AT LEAST 2 INCHES apart on your lined baking sheet because once you bake them, they will spread quite a bit.
- You don’t want to flatten the dough balls. This process should give you 11-12 large (in diameter, about 1.5 inches or slightly larger) cookie dough balls. If you choose to make more or fewer cookies, you’ll have to make smaller or larger dough balls and you’ll have to adjust your baking times accordingly (mentioned later in the baking step of the instructions).
- After you’re done making the dough balls, gently insert a few extra chocolate chips or Chocolate Chunks into the top of each of them.
- Assuming that you made 11-12 dough balls like mine, you need to bake those for about 11-12.5 minutes. If you’ve made larger-sized cookies than mine (say 10 to 11 balls), then the baking time should increase to 13 – 13.5 minutes. And if you made it smaller than mine (say 13-14 cookies), then the baking time should decrease to 10 minutes.
- Even when the cookies are finished, they will look underdone, since until they have completely cooled, they are not crisp because of the keto sweetener in them (When they’re completely cooled, the texture will change dramatically when cooled). When the edges of your cookies turn golden brown, you will know when they’re done.
- They’re not fully finished until the edges have turned golden brown. But if they’re turning darker brown, they are overdone and they probably will taste burnt.
- Now, things are a little tricky here to find out the exact time when they’re done because in the middle, they will always appear underdone and gooey (even when they’re overdone). So, it’s crucial to follow the duration mentioned in the recipe.
- If you love those extra cracks and crinkles on top of your cookies, then just after you remove the cookie tray from the oven, and the cookies are still sitting hot on the baking pan, you want to bang your pan down onto the counter a couple of times.
- It’ll develop a crack or two on each cookie. And don’t worry, this won’t ruin the cookies because they’ll hold together once they’re cooled and look even better and more appealing.
- Let your cookies cool at least 15 minutes before eating or even moving on the baking sheet, because when hot, they’re just too soft to pick up. You can eat them only when they’ve cooled properly. Or if you like a really soft center, you may eat them when they’re slightly warm.
- You can easily store them for 4-5 days at room temperature and enjoy them anytime when they’re cooled. If you really like your soft center, then for the case of eating them after you’ve cooled them down completely once and stored, then heat the cookies for about 10 secs in the microwave and then have them.
- If you do not have softened butter at the time being, you should not melt your butter in the microwave. Rather, break your butter stick into 4 slices, separate the butter chunks and leave for 30-60 minutes on the counter. This way, it will soften up much faster!
- These cookies are quite easy to get overbaked, because of the keto sweeteners that do not firm up until cold. When you’re just trying this recipe out for the first time, you want to take the cookies out when the edges start to turn golden brown.
- This might be unconvincing for you to execute this for the first time because the tops of the cookies will look super gooey and underdone. But you must trust my words for the first time to discover how dramatically they change their texture once they’ve cooled down completely.
- Also, you want to take note of the exact duration you bake it for the first time, so if they aren’t soft enough or crispy enough for that time, you can precisely adjust the baking duration for the next time and onwards until you find your perfect duration for the cookie you like.
|Nutrient||Amount per Serving|
|Serving Size||1 Cookie (1/12th of recipe)|
|Carbohydrates||1.25 g (NET carbs)|
See more: Keto chicken nuggets recipe
Low Carb Lupin Flour Bread – Video
Frequently Asked Questions (FAQs)
1. How do you use Lupin flour?
It can be used in place of gluten in almost any application. Like:
- Lupin flour can be used as a substitute for wheat flour to make bread.
- Lupin flour can be used as a substitute for rice flour to make glutinous rice paste.
- Lupin flour can be used to make cookies and cakes.
- Lupin flour can be used to make pasta and noodles.
2. Is Lupin flour Keto friendly?
The flour is a great addition to a recipe for Keto biscuits. If you are on a Keto diet, you should try this flour. If you are not on a Keto diet, you should try this flour. One of the popular uses of Lupin flour is in Keto bread.
3. Is Lupin flour healthy?
Lupin flour is often said to have a low gluten content. But, is it healthy? Some people think so, others argue that Lupin flour is not healthy because of its high content of protein. So, what is the truth? The fact is that the amount of gluten in Lupin flour is low.
However, it has a high protein content, meaning it is not ideal for those on a diet. Some experts have argued that Lupin flour is not healthy at all, saying that the high content of protein in Lupin flour can lead to other health problems. So, what is the answer? The fact is that Lupin flour can be healthy if eaten in moderation.
4. Is Lupin flour inflammatory?
If you’re looking for gluten-free flour, you might try avoiding foods that cause inflammation. Lupin flour is a gluten-free flour you can use in many recipes in place of all-purpose or wheat flour. Flours made from lupin seeds are sometimes referred to as lupin flour, and some people who are sensitive to gluten find that lupin flour does not cause digestive tract inflammation.
5. Does Lupin flour cause gas?
If you are considering using lupin flour in a recipe, there are two main issues to consider: how much lupin flour you are using, and how healthy you are. If you are using too much lupin flour, it can be hard for your body to digest, and will likely cause gas.
While there is no scientific evidence to support the idea that lupin flour causes gas, anecdotal evidence suggests that for some people, it definitely does.
Wrapping Up for Today!
Thanks to the low-carb diet, you can start enjoying the healthiest recipes without worrying about the extra pounds. Just add healthy ingredients and prepare these lupin flour recipes at home. With so many options, it’s hard not to find one that will suit your taste buds.Did we convince you yet? Keep scrolling through more dishes like this, and make sure you share your favorite ones with us.
Chester’s expertise in air fryer cooking stems from her belief that air frying is one of the healthiest and most convenient cooking methods. Her recipes are designed to make the most of the air fryer’s unique cooking properties, producing crispy and delicious meals without excessive oil.