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Cornstarch Replacement in Keto

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Everyone like how cornstarch can be used to make a thick creamy soup or to coat meats and veggies before deep frying them. Nevertheless, cornstarch and cornflour are not keto-friendly substances. Whilst it may seem that you will be losing out, this is far from the case, as you will still be able to discover appropriate keto-friendly counterparts, such as xanthan gum and glucomannan powder. And they work in a variety of dishes, from sauces to soups, gravy, and deep frying.

Nutrition Facts Cornstarch

Cornstarch in Recipes

Cornstarch is a white powder with a smooth texture that is generated from the starchy portions of corn kernels. It acts as a thickening in a variety of recipes, adding body and volume. For the same reasons, it’s also utilized in sweets like yogurt and even cheese. It’s also used in deep-frying recipes to coat dishes before frying to give them a crisp, crunchy quality.

Cornstarch is so versatile that it appears in many culinary and baking recipes. It includes a vast variety of foods from throughout the globe, some of which are as follows:

  • Soups with a creamy texture
  • Gravy
  • Custard
  • Stews
  • Smoothies
  • Vanilla ice cream
  • Vegetables fried
  • Sauces
  • Fish that has been deep-fried
  • Bread
  • Pie toppings
  • Meat that has been deep-fried
  • Broth
  • Cakes
  • Mongolian meat
  • Tenders of crispy chicken
  • Cheese
  • Jellies
  • Puddings
  • baked items

Why isn’t Cornstarch Keto-friendly?

To be keto-friendly, an ingredient must have a low carb count. Cornstarch, on the other hand, is abundant in carbohydrates but low in protein, fat, and fiber. To recap, 1 ounce of cornstarch comprises around 106 calories, more than 25g of which are carbohydrates. Such nutritional numbers are undesirable for keto diets, particularly when contrasted to the fiber and protein amounts, which each equal to roughly 1g. Worse, cornstarch does not provide any vitamins or minerals to the diet at all.

Cornstarch Keto Substitutes

Because cornstarch has been ruled out of keto diets, the next step is to find additional components that may perform the same functions in recipes. Moreover, all of these replacements are keto-friendly, and most of them are practically as versatile in cooking and baking as cornstarch.

Almond Flour

Almond flour is created from powdered dry almonds. Yet it outperforms cornstarch in so many ways, making it an excellent option for a pro-keto component. It’s more nutrient-dense, including vitamin E, magnesium, iron, potassium, calcium, and even manganese. It’s also rich in calories while being low in carbohydrates, making it ideal for keto diets. It may be used to thicken gravy, sauces, soups, stews, and baking dishes.


Linseed, sometimes known as linseed oil, is obtained from the Linum usitatissimum plant. They are available in two colors: brown and golden-yellow. When flaxseeds are combined with water, they produce a thick jelly that works well as a thickening. The jelly’s glue-like viscosity also helps it to bind components together in a mix, making it an excellent baking replacement. They’re high in omega-3 fatty acids and antioxidants, and they’re high in calories with little carbohydrates. They must, however, be grounded before they may be used.

Glucomannan Powder

Glucomannan powder is a popular thickening substitute for cornstarch among individuals following a keto diet. It is produced from the roots of the konjac plant and is composed of fibers that absorb and expand quickly. It’s low in carbohydrates, prebiotic, and helps with a variety of gastrointestinal issues. It is also tasteless, so you never have to worry about it affecting the flavor of the food. Glucomannan powder is ideal for use in liquid dishes such as stews, soups, broth, and sauces. Nevertheless, it is recommended to whisk the powder in cold water before adding it to boiling liquids; otherwise, lumps will form.

Coconut Flour

Because of its low carbohydrate level and high fat content, coconut flour is unexpectedly suitable for keto diets. And it’s prepared from dried and powdered coconut flesh, with no chemical processing, so every vitamin from the fruit is preserved in the flour. It is an excellent cornstarch alternative due to its high fiber content and strong absorption capacity. When utilized, the recipe will have a somewhat sweet coconut flavor. Coconut flour may be utilized by making a slurry with water and then adding it to soups, stews, gravy, and other sauces.

Xanthan Gum

This powder is perhaps the most often used cornstarch alternative in keto diets. It’s just as flexible, doesn’t add any flavor, and can be obtained in the same amount of time. When added to liquid recipes, it produces a creamy texture akin to cornstarch. In addition to thickening, it serves as a binder, emulsifier, and stabilizer in a variety of recipes. Soups, sauces, smoothies, and even custards benefit from the addition of xanthan gum. And one teaspoon of xanthan gum is enough to replace cornstarch in three cups of liquid.

Frequently Asked Questions (FAQs)

How can I thicken the sauce without flour or cornstarch?

Egg yolks may thicken a creamy sauce and can also be used in dressings and salads. They’re also ideal for a keto diet since they’re high in protein yet low in carbohydrates.

What can I use instead of cornstarch on keto?

Besides from the above-mentioned replacements, you may also utilize chia seeds, psyllium husks, and guar gum. Agar-agar, like cauliflower, is an excellent keto-friendly substitute for cornstarch.

Is xanthan gum natural or artificial?

Xanthan gum is a sugar-based natural substance. Sugar might be derived from a variety of sources, including soy, dairy, wheat, and even maize. Even though it is a suggested keto-friendly component, folks with sensitivities should read the label to find out where the sugar comes from.


Since cornstarch is not a keto-friendly dietary item, you must find alternatives to replace it in your diet. And any of these alternatives can accomplish it, with some being more adaptable than others. You’ll be able to add thickness and richness to your recipes regardless of the option you pick.


What can I substitute for cornstarch on keto?

6 Keto-Friendly Low-Carb Recipes Glucomannan Powder is replaced with cornstarch. Glucomannan is a kind of dietary fiber derived from the root of the konjac plant. It is found in almond flour, chia seeds, flaxseeds, cauliflower, and xanthan gum.
Jan 3, 2020

Is there a keto version of cornstarch?

For every tablespoon of cornstarch, use 2 teaspoons. 4 to 1 Xanthan Gum – A typical keto substitute for cornstarch in sauces. Use 1

What can be used as a thickener on keto?

Best 5 keto thickener alternatives
Xanthan gum is a kind of gum. Xanthan gum contains no net carbohydrates and is used to thicken soups and sauces.
The gum guar. Guar gum, a plant fiber derived from the seed of the guar plant, has no net carbohydrates.
Agar agar, glucomannan (konjac)….
Aug 18, 2022

What is an acceptable substitute for cornstarch?

Cornstarch is used in a number of dishes to thicken liquids, including sauces, gravies, pies, puddings, and stir-fries. Flour, arrowroot, potato starch, tapioca, and even instant mashed potato granules may be used in its stead.

Can I use almond flour instead of cornstarch?

Almond Meal

Almond flour may be used as a cornstarch alternative in the same way as all-purpose flour can. In a 1:1 ratio, use almond flour for the cornstarch. Since almond flour does not clump as quickly as wheat flour, it is typically sufficient to whisk it immediately into the recipe.

What can I use instead of cornstarch for frying chicken keto?

Low-Carb Keto Substitutes for Cornstarch and Almond Flour. Those who are gluten intolerant often use almond flour…. Coconut flour. Following that comes coconut flour, another common ingredient in gluten-free and vegan cookery. … Flaxseed meal…. Chia seeds…. Psyllium…. Cauliflower…. Whey Protein Isolate.
More information…•May 17, 2022

Is modified cornstarch bad for keto?

Consuming cornstarch will not hurt you, but it may cause weight gain or throw you out of ketosis. Think twice before including cornstarch into one of your favorite low-carb meals. Although it’s ubiquitous in many dishes these days, it’s just not appropriate for a low-carb or ketogenic diet.

Is xanthan gum OK for keto?

Despite the fact that sugars are an important component in xanthan gum manufacture, none of these net carbohydrates end up in the finished product. Simply told, xanthan gum is completely keto-friendly and has no net carbohydrates.

Can almond flour be used as a thickener?

Almond flours are often used to provide taste and texture to baked goods such as cookies, cakes, and breads. It is also often used to thicken soups and stews. It may also be used with other flours to produce gluten-free recipes.

How can I thicken something without cornstarch?

All-Purpose Flour 5 Greatest Cornstarch Substitutes. Indeed, all-purpose flour is a fairly stable thickening… Arrowroot Powder. You’re in luck if you have this starch on hand: It has the same thickening power as cornstarch and produces a lovely, sparkly sauce.
Tapioca Starch. Potato Starch. Rice Flour.
Mar 11, 2021

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