Psyllium husk powder is another amazing flour option when it comes to baking on the ketogenic diet! These husks can help to make your bread soft and airy, and your baked sweets have a more bread-like crumb.
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I love to use psyllium husk in my bread recipes when I want some added nutrition or a lighter baked good. This ingredient can work wonders on gluten-free baked goods and make them taste just like the original.
If you haven't tried this keto staple yet, then you definitely should!
As A Flour Substitute
I have found that psyllium cannot be used as a substitute for all-purpose flour on its own. It is quite different from regular flour and cannot act the same way in baking.
Because it does not make a good substitute alone, you will need to combine it with another gluten-free flour to create a bread that is typically light and fluffy.
This ingredient is used more as a binding and texture agent as it helps to bind recipes together, making them easier to create and handle. Psyllium husk is also great at giving gluten-free bread a realistic bread texture.
It's the perfect thing to add to your keto recipes to not only achieve that truly bread-like texture but even imitate the look of bread as well!
Is Psyllium Husk Healthy?
Psyllium husk powder is best known for its incredibly high fiber content. High fiber foods have great health benefits, including, promotion of good digestion and it encourages regular bowel movements! Psyllium husks can also take the place of fiber supplements.
In addition, it can even help to lower cholesterol, balance blood sugar, and fuel the good gut bacteria in your digestive tract. Studies have shown that psyllium decreased serum glucose and glycosylated hemoglobin significantly in diabetics as well.
Small amounts of this ingredient are also prebiotic, which means that it can be fermented by your gut's bacteria. This results in beneficial short-chain fatty acids being created.
Because these husks are full of dietary fiber, they are very absorbent. Upping your fiber intake will help to keep you feeling full for much longer since they swell up in your stomach.
Use on a Ketogenic Diet
Even though this ingredient is pretty full of carbs, the amount of fiber it has makes it keto-friendly. Psyllium husk substitute is an amazing ingredient to have around on a ketogenic diet - it simply has so many health benefits.
Not only can psyllium fiber keep your baked goods lower in carbs, but they can help you to step up your baking game, making more realistic and satisfying baked goods.
Psyllium husk is used as a supplement, even for those not following a low carb diet. Psyllium supplementation is common among diabetics and others with heart issues.
Unlike other keto flour alternatives, these husks are practically flavorless, so they won't interfere with what you are adding them to at all. They are the keto go-to ingredient if you want more realistic bread or more soluble fiber in your diet.
What Is Psyllium Husk?
Psyllium seed husk ingredient is the outer shell that comes from around the Plantago Ovata seed. The husk is the part that we often eat because it is made up of soluble fiber. It has long been used as a form of medicine in many cultures, but it is especially useful in low carb baking recipes.
You can buy these husks whole, or you can buy them in the form of a fine powder for easier use.
Psyllium Husk's Use in Baking
Baking with psyllium fiber is simple and can be very effective - especially when avoiding gluten, carbs, or eggs. I will rise whole psyllium husks in bread to create that nice and bready texture and powdered husk as an egg substitute.
Psyllium husks are super absorbent and make a great egg substitute or binder in recipes to hold things together and help them rise for nice and fluffy baked goods. It also adds the perfect texture to homemade gluten-free bread as it gives it that perfect light and airy crumb that normal bread has.
You can easily add as much as a full cup of these husks to your keto bread recipes to give them a bready texture and plenty of dietary fiber. It isn't a good flour substitute alone, but it works amazing when added to gluten-free flour blends.
Quick Tips
- If you want to use this ingredient as a binder or an egg substitute, allow the husks to soak in water for 10 to 15 minutes. The mixture should become thick and slimy like an egg white. This is a much faster process if you use powdered husks instead of whole.
- Start by using a small number of husks in a new recipe the first time you make it. You don't want to accidentally weigh a recipe down too much.
- These husks pair very well with other flour alternatives like almond flour, coconut flour, and peanut flour.
Where to Buy Psyllium Husk Powder?
This ingredient isn't incredibly easy to find in just any store, though some may carry it in their health food aisle. You might have luck finding it where the gluten-free food is kept.
You can easily find it online, but many health food stores will carry it as well. Amazon is my preferred place to buy psyllium husk powder! Some bulk food stores may also offer it as well as some online keto shops.
If you plan on using it regularly, it is more affordable to buy it in large quantities.
Psyllium Husk Recipes
If you are interested in baking with psyllium husk powder, check out these other low-carb recipes. They are a great source of information for baking tips too.
- Pumpkin Seed Bread With Sunflower And Psyllium Seeds is a hearty loaf of bread that is full of flavor while being low-carb.
- Paleo Gluten-Free Egg-Free Bread With Psyllium is a healthy recipe suitable for a low-carb and paleo diet.
- Low Carb Keto Hamburger Buns are full of flavor and perfectly soft. Perfect for barbecues and hamburger nights!
- Coconut Flour With Psyllium Husk Bread is an easy low-carb bread recipe that goes well with most main dishes.
- Easy Low Carb Bread Recipe is the perfect keto bread recipe to try for beginners or when you need something fast.
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Laura
I definitely wouldn't call this an ultimate guide...I was looking for information on how they affect textures of baked goods (a cake, for instance...will it become tough and chewy if you add to cake mix?) Or what about bread that isn't gluten free - will it cut the gluten strands and decrease fluffiness? I would call this a keto guide, not an ultimate guide. Usually I don't comment like this but it was such false advertising.
stephen bennett
The only reason I am asking about Psyllium is to increase my soluble fiber.
No keto, no gluten free interest or need.
How can I simply add to my bread dough mix with a minimum of change in the character of the loaf? at what ratio per cup of flour?
Powder or Husk?
Thanks, Steve
Ani
I just added 1 tsp Psyllium husk to my Old Fashion Rolled Oats (Red Mill) gf And I’m blown away to the consistency of my oatmeal! I eye-ball the Oats(about 1/2 cup). Then added 1 tsp Psyllium husk, 2 tsp Lakanto sugar free Maple Syrup, and use enough water ( like 3 x the oats). Mixed and microwave for 5 minutes. Took it out and stir a little and then added more water like almost 1/2 cup. Stirred and microwaved for another 1 1/2 minutes. Loved the creamy texture. Added a little whipping cream and it was the best oatmeal ever! I usually add to the oatmeal mixture at the beginning some frozen mini blueberries to microwave from the start, but I forgot. I was able to save half for tomorrow. So to that I’ll add some water again tomorrow depending how hard it becomes. But this is an easy way to add Psyllium Husk to an already fiber rich oatmeal.
Karla
Ummm...you repeated basically the same information over and over again without mentioning HOW to use them in baking. Is it like a 1:10 ratio to flour alternatives? Does it depend on the flour alternative? I mean you wrote, "You can easily add as much as a full cup of these husks to your keto bread recipes to give them a bready texture and plenty of dietary fiber." A full cup of psyllium husks compared to how much flour alternative?
Lisa MarcAurele
It's not an easy substitute to give a straight ratio. It can vary depending on the recipe and usually needs to be combined with other things like coconut flour or egg whites. It's acts more like a binder than flour.
Linda
Hi
If the recipe I am using says quarter cup of psyllum husks and I only have the powder, do I use the same amount?
thank you.
Lisa MarcAurele
I've found that the powder is about twice as much as whole husks. But it's safer to go by weight.
Nadine
Hi Lisa,. I love how you explain the use for psyllium husk. I bought a bag while trying to do keto, not for me. I see the many uses for it, my question is can I replace the bread crumbs I use to make my meatballs and meatloaf with psyllium husk! I'm diabetic love to cook, but looking to get more fiber into meals without loosing flavour! Looking forward to more of your recipes! Ty
Lisa MarcAurele
I have seen keto meatballs made with about 1 tbsp of psyllium husk instead of breadcrumbs so it should work out. Just don't use too much as they do expand.