Anyone who lives with a nut allergy will tell you, it can be exhausting and disheartening to realize how many delicious treats you cannot have. Likewise, if you’re following the ketogenic diet, the list of unapproved snacks seems decidedly longer than the approved ones. Certainly, your average cookie is far from being keto-approved.
Thankfully we live in a day and age where ingredients are getting more intelligent and versatile, something Beyond The Equator has proven with their range of nut-free, keto-approved products. So you can still treat yourself without breaking your diet or risking exposure to allergens.
Why Make Your Own Low Carb Treats?
With even an apple using up most of your daily carb allowance while keto, it can be hard to find treats that are keto-approved. While there are a few out there at your local grocery store, they are heavily manufactured and full of additives. The best solution is to make your own at home.
By making your own keto treats at home, you are more in control of the ingredients and the nutritional content. You are also more able to ensure they are allergy-friendly and prepared in a nut-free environment. If you are keto and allergic to nuts, this is the ideal option and means you can follow the diet without even more restrictions on what you can eat.
What Can I Use In Place Of Peanut Butter In Nut-Free Keto Baking?
Peanuts and peanut butter are not strictly keto-friendly, a better alternative is seed butter, particularly 5 Seed Butter. 5 Seed butter is low in carbohydrates and higher in protein than nut butters, as well as being packed with essential vitamins and minerals. Simply use it one for one in baking to add the same delicious nutty flavor and moist texture.
Learn more about our range of 5 Seed Butters and their nutritional benefits here.
Which Flour Is Best For Keto Baking?
If you’re keen to make nut-free and keto snickerdoodles or other cookie favorites, then you’ll need to find a suitable flour alternative. While many keto recipes feature almond flour, should you have a tree-nut allergy, this of course will not be suitable.
Sunflower seed flour is the ideal alternative for almond flour. Not only is it similar in texture and color, but it has a nutritionally dense profile for added health benefits. Beyond The Equator Sunflower Seed Flour is:
- Inexpensive, especially when compared to almond flour.
- High in B group vitamins, vitamin E, and antioxidants such as phenolic acids and flavonoids. These antioxidants have been shown to improve brain health and help regulate weight.
- Neutral in flavor so as not to impact the taste of your recipes.
- Naturally sweeter than grain-based flour, helping you reduce the need for added sweeteners when cooking.
- Similar in texture to almond flour or cashew flour.
- Significantly higher in protein and lower in carbs than other flours, making it perfect for Keto or Paleo recipes.
- It is vegan, non-GMO certified, and sustainable - using significantly less water to cultivate than grains and nuts.
There are so many incredibly creative keto recipes out there, but many will use almond flour. To make any keto recipe with almond flour or a nut butter safe for those with peanut or tree nut allergies
NUT FREE KETO SNICKERDOODLES
We’ve modified this favorite cookie recipe to also be nut-free for allergy sufferers.
- 2 cups sunflower seed flour
- 1/2 cup salted butter, softened
- pinch of kosher salt
- 3/4 cup erythritol granulated sweetener
- 1/2 tsp baking soda
For the coating:
- 2 Tbsp erythritol granulated sweetener
- 1 tsp ground cinnamon
- Preheat oven to 350 degrees (F)
- Mix all of the cookie ingredients in a medium-sized bowl until a stiff dough forms.
- Roll the dough into 16 balls of equal size. (approx. 1.5 inches in diameter
- Combine the cinnamon and sweetener in a small dish.
- Roll the balls in the mixture until well coated.
- Place on a parchment-lined cookie sheet and flatten slightly with the bottom of a glass.
- Bake at 350 degrees (F) for 15 minutes.
- Remove and cool slightly before serving.
4 INGREDIENT PUMPKIN SPICE SEED BUTTER COOKIES
¾ cup keto approved sugar substitute
1 Tbsp Pumpkin Spice
*** These cookies are keto-approved, nut-free, and gluten-free.
- Preheat the oven to 375 degrees.
- Mix all ingredients thoroughly.
- Separate dough (roughly 2 tbsp of dough per cookie) and place on a baking sheet lined with parchment paper. Use a fork to make a crosshatch pattern on each cookie.
- Bake for 10 minutes.
- Remove from the oven and let cookies rest for 5 minutes before eating. Enjoy!
CHOC-CHIP KETO, SUGAR AND NUT FREE COOKIES
Recipe modified from one by Chocolate Covered Katie
1 cup Sunflower Seed Flour
2-4 tbsp chocolate chips or sugar-free chocolate chips
2 tbsp powdered erythritol OR stevia equivalent
1/4 tsp salt
1/8 tsp baking soda
2 tbsp coconut oil
1 tsp pure vanilla extract
2-3 tsp milk of choice, as needed
- Preheat the oven to 325 F.
- Stir dry ingredients very well
- Add wet ingredients to form a dough.
- Shape into cookies
- Place on a cookie tray, and bake on the center rack for 10-12 minutes. Let cool an additional 10 minutes before handling, as they are very delicate at first but firm up completely once cool. Enjoy!
Crunch That Cookie Craving
Enjoying a delicious cookie no matter your health goals or dietary requirements is made easier than ever with Beyond The Equator. For Keto, Paleo or allergen free baking, we have a full range of ingredients to keep you enjoying the things you love.
As we continue to innovate and add to our range, you can expect to enjoy even more delicious treats. All your favorite recipes can be easily modified with just a few simple switches and as a bonus, you’ll be boosting the nutritional content of your food too.
Beyond The Equator, taking your favorite cookies and taking them beyond best.