What is Lupin Flour? (Plus Keto Recipes) - The Short Order Cook (2024)

Are you wondering what lupin flour is and if it is paleo, keto, or gluten-free? This article covers everything about lupin flour. I will review what it is & how it is made, how it is used, recipes, and more.

What is Lupin Flour Made From?

Lupin flour is bean flour made from lupini beans. These yellow legumes are closely related to peanuts and soybeans. Lupin flour is ideal for keto and low-carb baking due to its low carbohydrate count.

There are about 75 calories with only 1 net carb per ¼ cup. It can be used interchangeably with almond flour in your favorite recipes. Continue reading for substitution and recipe ideas using lupin.

My Italian heritage has me very familiar with lupini/lupine beans. They are popular in Mediterranean diets and have been known to have anti-inflammatory properties. Therefore, I have known about this type of flour almost my whole life but for many, it is a new gluten-free & grain-free flour discovery. Hopefully, you learn more today and give it a try.

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What is Lupin Flour?

Lupin flour is a legume flour that is produced from Lupini beans / Lupine beans. They are dried and then processed to make a finely ground powder which is the lupin flour. It can be used for many things but baking is the primary way this ingredient is used.

Baking bread, cakes, and pancakes, as a thickener in soups, and in breading for frying foods. There are all kinds of uses, but like all flour substitutes, you may have to experiment a little.

Where To Buy Lupin Flour?

If you are wondering where to buy lupin flour, the best bet is online. It can be found in some specialty foods or organic food stores. However, I live in a pretty big city that has a lot of food variety and I cannot find it easily here.

You will likely not find it in your average neighborhood grocery store. I have seen it online referred to as Miracle Flour as well.It is easy to purchase online and here are some recommended flours.

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Is Lupin Flour Keto & Healthy?

If you are on a keto or low-carb diet, yes, lupin flour is approved. That may be confusing since it comes from a legume that is traditionally not allowed on keto, low-carb, or paleo diets. The reason that it is keto-friendly is that the lupini bean is high fiber, high protein, and low-carb legume.

¼ CUP OF LUPIN FLOUR

74 calories - 2g fat, 12g carbs, 11g fiber, 1g sugar, and 12g protein

TOTAL OF 1 NET CARB!

Lupin flour is keto & low-carb, but it is also vegan, grain-free, gluten-free, diabetic-approved, high-protein, and in most cases organic/non-GMO. As mentioned above it is also thought to be anti-inflammatory which is the opposite of traditional grain/wheat flours due to their gluten nature. There is a lot to love about lupin flour.

For anyone with allergies, especially a peanut or soy allergy. Please talk to your physician about trying lupin flour. Lupinis are a legume, just like peanuts and soybeans, so be very careful.

What Does Lupin Flour Taste Like?

Lupin flour does not taste like other grain or nut flour. It has a bitter taste and smells different from traditional all-purpose flour. Due to the strong and bitter nature of this legume flour, it is best to bake with it and use it in recipes that call for seasonings, sweeteners, or other complementary flavors.

Lupin Flour Recipes & Ideas

Lupin flour is great in recipes that call for almond flour. It can be used to replace almond flour in an equal 1:1 ratio when following the recipe. I have also tried replacing only half of the almond flour with it for a recipe using both almond and lupin flour.

Because of the slightly bitter taste, lupin flour works best in sweet recipes like cookies vs crackers. The sugar helps offset the bitterness and mellow out any potential aftertaste. It also works great in recipes that have a lot of flavor, sauce, or gravies. I would suggest using lupin flour for the following recipes:

• Cookies - sweet cookies with chocolate chips or peanut butter could be made with lupin flour
• Lupin Brownies - cocoa & coffee make this fudgy recipe a delight.
• Pancakes or Waffles - breakfast cakes using lupin flour are a good idea as the syrup would help add sweetness to the overall dish
• Sweet or Quick Bread - lupin flour would work good in recipes like banana bread or scones
• Lupin Pizza Crust - this crust is ready to be topped with all your favorites & perfectly keto-friendly.
• Keto Chicken Nuggets - use it with parmesan & almond flour for a batter for this tasty recipe.
• LUPIN FETTUCINI PASTA - recipe using lupin flour for pasta
• Other Desserts - what would you try next?

You can try using lupin flour for making other recipes for bread, crackers, tortillas, or biscuits. Just know it may be a bit bitter and you can adjust recipes accordingly by adding other flavors like garlic & rosemary to the crackers or cheese and chives for biscuits. This is a good base LUPIN BISCUIT recipe but I like adding to it.

Lupin Flour Substitutes

If you don't have any lupin flour on hand you can try one of these alternates. Any of these substitutes can be used to replace lupin flour in a recipe.

• Almond Flour - paleo, gluten-free, grain-free, & keto flour with a neutral nutty taste.
• Coconut Flour - paleo, tree nut-free, gluten-free, grain-free, & keto flour with a sweet taste.
• Soy Flour - Best Choice - similar flavor & texture also grain-free & gluten-free
• Chickpea Flour - another bean flour common in Indian cooking that is gluten-free & grain-free

Lupini Products

If you love lupin flour and want to try more products like it. Here are some that I recommend.

Additional Product Recommendations for this Article:

The Short Order Cook is a participant in the Amazon Services LLC Associates Program. As an Amazon Associate, I earn from qualifying purchases. If you click on a link and make a purchase, I may earn a small commission on the sale at no additional cost to you. This helps with the costs of running the blog. Thank you!