This guide explains the ins and outs of low carb Lupin Flour: what it is, where it comes from, and how to use it in Keto cooking.
Lupin Flour is a legume flour that can be used in low carb baking.
This high protein, high fiber flour is made entirely from the Sweet Lupin Bean. Sweet Lupin Beans are closely related to peanuts and soybeans. Lupin is low in fat, low in the Glycemic Index, gluten-free, contains minimal starch, and has been shown to lower blood pressure and cholesterol and improve insulin sensitivity.
Where do Lupin Beans come from?
You find Lupin, aka Lupina, Beans in the Mediterranean and Latin American countries where they are often pickled and eaten as snack food. But Lupin Beans have been consumed for centuries and have even been found in Egyptian tombs. (Who knew that the pharaohs were on Keto?)
Lupin Flour has just one ingredient: Sweet Lupin Beans. It’s made entirely from plant protein so it’s Vegan, Raw, Grain-Free, and Gluten-Free compliant.
Are there any allergins in it?
Yes, the Lupin Bean is a legume that is closely related to peanuts and soybeans. So people with nut or soy allergies should steer clear.
Is it low carb?
Boy howdy is it low carb. Each ¼ cup serving has just 1g net carb. Compare that to the more commonly used almond flour, which has 3g net carbs (and 50% more calories!). So yes, Lupin Flour is very low in carbohydrates.
Is it Keto?
Lupin Flour is “Keto-friendly”, let’s put it like that. The Lupin Bean is a legume, so is not allowed if you are doing Strict Keto. But Lupin Beans exist in a gray area, along with peanuts and soybeans. Keto dieters can usually eat them without any spike in blood sugar.
What does it taste like?
I’m not going to lie. On its own, the taste is pretty funky. Sort of like a very bitter bean sprout that has been made into powder. But when you add other ingredients and cook it, the bitter taste fades away to nearly nothing. Be sure to up the sweetener and seasonings though, to be sure to mask the bitter taste.
How to use Lupin Flour
It has only been widely available for a relatively brief amount of time, so it’s still the Wild Wild West in terms of what people use this flour for. There are not a lot of recipes out there, but here are some highlights:
- It makes a fabulous yeast bread or focaccia.
- You can use it to make fettuccine noodles.
- It can be turned into biscuits.
- You can add it raw to shakes, or yogurt to get a little extra protein in.
- And you can even use it to make a miraculous low carb dough. You can use this dough to make pizza crusts, crackers, and tortillas, just to name a few.
Where to buy Lupin Flour
All lupin flours are 100% Lupin Beans, so it doesn't matter terribly much which one you choose. But here are the top 4 brands:
- Lupina is far and away the most popular with over 3,100 very good Amazon reviews.
- Anthony's makes Lupin Flour too, and they are a solid low carb brand.
- Aviate makes Lupin Flour and also Lupini Flakes to sprinkle on your food for a little Lupin-powered vitamin boost.
- The People's Keto is another good brand and they sell Lupin Flour in a bundle with the Keto-friendly sweetener Allulose. That'll come in handy if you plan on doing any amount of Keto baking. Perhaps a Keto birthday cake...
Lupin Flour and Allulose BundleBuy Now →
So that's the skinny.
It’s a low carb, grain-free, vegan, high fiber, high protein, raw food, gluten-free flour that has endless possibilities. If you come up with your own recipes, then I would love it if you’d share them in the comments. So let's go!
You’ve got delicious low carb Lupin Flour recipes to make!
nancy stehle says
I often ate Lupini beans in brine-as a young child from a Sicilian household as well as beans, nuts peanuts, I hadn't eaten lupini beans for years, until at a party. within a short time my tongue blistered.My husband and I went home..a short walk. My body was on fire. I was in anaphylaxis. a short ambulance ride, hospital and epinephrine shot..which made my heart race and my body shake.
In Europe lupin must be listed in the ingredients. It is one of the most common allergic foods...and if you are first introducing it in your diet...how would you know? My case was presented at a medical conference. I carried an epipen for years. when dining out I only eat simple foods...no soup, chili, sauces...where lupin flour may be hidden.
Emily Krill says
Wow! I have actually never heard of someone developing such a dangerous allergy later in life. That is terrible! Do you have the same reaction to anything else that you didn't as a kid?
This is why I have a section in the article clearly listing lupin as an allergin. And every time I have a recipe with almond flour I have a note about clearly warning people at parties that it contains nuts. People don't expect cookies and baked goods that don't look like they have nuts to contain almonds.
Nancy Stehle says
yes, it is very unusual for a person to have such an allergy reaction in their 40's.that's why my dr. addressed this at a medical conference... there is not reactive test for lupin. but I have had allergy test -last 2 years ago-and they all come back negative to nuts, legume, and shell fish.
Emily Krill says
That's wild. I am so sorry that that happened to you!