Are you one of those who heard that lupin flour is a great low-carb, healthy alternative to regular flour, or are you one of those that are 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 it's made entirely from Lupin Beans, which is closely related to soybeans and peanuts.
It also contains minimal starch and has been proved to lower cholesterol, blood pressure, and improve sensitivity to insulin.
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 3 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, 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. At this point, the mixture might seem quite watery but it will make the perfect waffle, don't worry!
- Cook for exactly 2 minutes.
- Note: In this recipe, the reason I used monk fruit sweetener is that the lupin can taste kind of bitter. This combination of lupin and sweetener comes out perfect without any bitterness at all.
- Top the waffles with optional keto syrup (free of sugar), butter, chocolate chips (free of sugar), or anything else you want!
- 2 Net Carbs (8g Total Carbs)
- 111 calories
- 9g Protein
- 7g fat
2. Keto Lupin Flour Biscuits
- Prep Time: 10 mins
- Cook Time: 15 mins
- Total Time: 25 mins
- Yield: 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 you’ve done 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.
- Yield: 12
- Serving Size: 1
- Amount Per Serving:
- Calories: 142
- Saturated Fat: 7.4g
- Total Fat: 12.9g
- Cholesterol: 69mg
- Carbohydrates: 4.8g
- Sodium: 88mg
- Sugar: 1g
- Fiber: 3.6g
- Protein: 5.5g
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
- Yield: 12 Pancakes
- 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.
- In a medium mixing bowl, whisk the eggs, oil, sour cream, and stevia until they are mixed. Put in the lupin flour, oat fiber, sea salt, and baking powder and combine. 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
- Calories: 140
- Carbohydrates: 4g
- Total Fat: 12g
- Protein: 6g
- Fiber: 4g
4. Low Carb White Lupin Tortilla Recipe
- Servings: 2
- 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 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 and whisk one more time, and make sure no lumps are there.
- Keep the batter to rest. Heat a small frying pan (medium-low heat) which you have to smear with a little bit of 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.
When making tortillas, a regular frying pan will obtain better results than a standard size crêpe pan.
- Serving: 1
- Calories: 75kcal
- Protein: 6g
- Carbohydrates: 1g
- Fat: 4g
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: 5 minutes
- Cook Time: 14 minutes
- Total Time: 19 minutes
- Yield: 2 servings 1x
- 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.
- Calories: 214
- Carbohydrates: 3g
- Fat: 17g
- Protein: 12g
- Fiber: 1g
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: 12 cookies
- Prep Time: 5 minutes
- Cook Time: 11-13 minutes
- Total Time: 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.
- In a bowl, mix Lupin Flour and Almond Flour 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 in the mixture of Almond & Lupin Flour 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, into the top of each of them, gently insert a few extra chocolate chips or Chocolate Chunks.
- 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 just simply 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 in them which 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 just 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 have to 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.
- Serving Size: 1 Cookie (1/12th of recipe)
- Calories: 162.75
- Carbohydrates: 1.25 g (NET carbs)
- Fat: 15.6 g
- Protein: 3.75 g
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 does have a high protein content, meaning that 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 a gluten-free flour, you might be trying to avoid foods that cause inflammation. Lupin flour is a gluten-free flour you can use in many recipes in place of all-purpose or wheat flours. 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 inflammation of the digestive tract.
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!
So, which one do you think is worth trying first? Is it the waffles, pancakes, or fettuccine noodles?
Or have you tried one already? How did it come out? Let us know.
Let’s keep eating healthy.