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.
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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?)
Ingredients
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...
Buy Now →
Buy Now →
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Lupin Flour and Allulose Bundle
Buy 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!
Joni DiMaggio says
Oh Boy
THANKS to everyone for all the Q and A's they've been very helpful
Irene Tan says
I can’t find lupin flour, what can I use to substitute lupin flour for baking?
EmilyKrill says
There is nothing that you can exactly substitute for lupin flour one to one, but you can look up recipes that contain other low carb flours like almond and coconut flour so that the recipes are formulated just for those flours. You can also find many brands of lupin flour on Amazon. I recommend Lupina. https://www.amazon.com/s?k=lupin+flour&ref=nb_sb_noss_1
Theresa Michalos says
I’ve been using lupine flour for over a year now. By far the best Dessert recipe is this one:
https://www.gnom-gnom.com/keto-funnel-cakes/
Also the pizza crust with lupine flour is delicious!
EmilyKrill says
Thanks for the tip! I love gnom-gnom’s recipes.
Melissa Turner says
Has anyone with peanut allergies tried this flour. I am mildly allergic to peanuts but would love to try this flour.
EmilyKrill says
Not that I know of. You could make Lupin Noodles and just try a single noodle to test it. This recipe only makes 2 servings so you wouldn’t waste a lot of food. https://www.resolutioneats.com/blog/low-carb-lupin-flour-fettuccine-noodles/
Alice Bedwell says
Why not grind your own flour?
EmilyKrill says
I've never ground my own lupin flour and have never read about anyone who did. If you try it, please check back in and let me know how it goes.
Karen says
Is there a certain type of lupine flower that you'd plant to get the pea like seed to make lupine flour?
EmilyKrill says
I don't recommend trying to make lupin flour at home from beans. But it looks like you can buy and plant the seeds pretty easily, if you really want to give it a go. https://www.caribbeangardenseed.com/products/lupini-beans-seed-sweet-lupini-lupinus-albus-grow-italian-national-snack
Charisse Thiel says
I Recently discovered Sweet lupin flour as well! It was the magic missing ingredient I needed to finally perfect low carb bread!! 🙌🏼 My favorite low carb flour to pair it with is actually oat fiber!! The high fiber content gives it a great texture and helps Give it a much lighter texture when properly hydrated ( both “flours” are THiRSTY like coconut flour!) I also finally perfected a real deal low carb brioche using this and shared on my blog Last week!!! In addition, I’ve been working on finalllly creating an artisan style boule with this mix, which isn’t not quite finished, but I’m almost there ( my dream is for a real low carb chewy, large crumb, boule that tears with beautiful strands and can be dipped in olive oil and salt omg). More to come on that one!
But My low carb brioche recipe is completed and shared on my blog http://www.fatkitchen.com/low-carb-brioche-buns 😬
Constant recipe testing with this miraculous low carb flour has been nonstop in my kitchen & and I can’t wait to see all the things it can do! 🙏🏼🙏🏼🙏🏼
Thank u for your informative article!!!! Love it! 🙌🏼
EmilyKrill says
Wow, those brioche buns look amazing. Thank you so much for sharing the recipe. Will make them post haste!
June says
I bought some lupin flour and I really am impressed at how good the things I've made with it taste. Can you substitute lupin flour in recipes calling for almond meal or coconut flour?
EmilyKrill says
You really need to do it on a case by case basis. I don't know the exact ratio because the consistency between coconut, almond and lupin flour are different and each absorbs water differently. Here's the info another blogger discovered though. https://t1friendlyfoodie.com/loopy-about-lupin-flour/
John D. Pilla says
I cannot seem to find a Lupin flour pie crust recipe?
EmilyKrill says
I don’t have one.
Cheryl says
Check out "I don't sugar coat" on youtube. She has a great crust recipe that I used for pumpkin pie @ Thanksgiving. Even though I forgot to blind bake it first so it got some soggy on the bottom, it was delish and very easy to work with.
Roxana Lopez says
I love this post, Emily! Lupin Flour has so many possibilities in the low carb world. One thing I would like to clarify is that lupin beans are legumes, not nuts. So related allergies would be to legumes, including peanuts. But not to tree nuts. I have a few recipes that include lupin flour. I don't find the taste bitter in foods, but it does add an earthy and interesting dimension. It also turns things yellow, so don't be surprised by the color. Here's my stew recipe where I use lupin flour to make a roux. http://tastykitchen.com/recipes/main-courses/beef/aunt-rockyse28099s-beef-stew-with-lupin-flour-low-carb/
Roxana Lopez says
I also use lupin flour in my chicken pot pie filling. It really gives a depth of flavor that was missing before, as well as thickening it. http://tastykitchen.com/recipes/special-dietary-needs/aunt-rockye28099s-chicken-pot-pie-with-biscuit-crust/
I'll be posting your article in Aunt Rocky's Low Carb Recipes and Tips Group for all of those members. Thanks again for this informative post.
EmilyKrill says
Thanks for the great recipes, Rocky I love how detailed they are. I had never heard that you should triple peel Daikon radishes. Great tip!