All posts by Jeff Fidler

low carb flour alternatives

Cooking & Baking With Low Carb Flour

Low Carb Flour Options

For those trying a low carb diet for the first time, you might be surprised by the plentiful flour options. The challenge is determining which should become a new pantry staple to replace traditional flour.

Flour is often a fine powder derived from wheat or grain, nut, root or seed. Low carb versions are typically made from almond or coconut, to name a few, and they behave and taste differently than traditional wheat flour. That doesn’t mean they’re bad, though. In fact, they can add a lot of flavour and texture to meals and baked goods.

Let’s begin by looking at low carb flour and what it can mean for your diet. Next, we’ll explore the different types and their nutritional content. Lastly, we’ll share a couple of recipes that showcase how good low carb flour can be and why you should make the switch.


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Low Carb Flour

Making the switch from high-starch wheat flour to low carb flour can drastically reduce the number of carbs in a meal. To make sure the transition is smooth, we recommend trying out a few recipes that already contain a low carb flour as an ingredient. Remember that because each flour type absorbs liquid differently you can’t do straight substitutions.

Additionally, you don’t want to turn to gluten-free flours as an alternative. They tend to be extremely processed and contain starches. Generally speaking, low carb flours are healthier and produce better baked goods and batters.

Types of Flour

Popular flours include all-purpose flour, cake flour, pastry flour, bread flour and whole wheat flour, none of which fit into a low carb diet.

Instead, you should try almond flour, coconut flour, all-purpose low carb flour or lupin flour the next time a recipe calls for this ingredient.

Which type to use typically depends on what you’re trying to make. For instance, there is a specific flour to make pizza crusts and different ones to make either low carb muffins or biscuits.

Let’s review a couple of low carb flour options that our customers love.

Almond Flour

Almond flour is vitamin and mineral-rich and contains a good amount of calcium. It is made by blanching almonds and then removing their skin and finely grounding them. Per ¼ cup, there should only be about 6g of total carbs. Be sure to review a product’s nutritional information for the exact number of carbs per serving.

Almond flour is great for pancakes, scones, meatballs, pasta and to bake certain cookies.

Coconut Flour

Coconut flour is naturally grain-free. It’s derived from dried coconut meat, which is prepared at a low temperature and pulverized until it is incredibly soft and fine enough for baking. In addition to being low carb, it is high in fibre and protein.

If using coconut flour, keep in mind that it requires more moisture when baking. You might need to include an extra egg or butter as part of a recipe to offset this. When using it to make waffles or pancakes, allow the batter to sit and thicken for a few minutes.

Most coconut flours only have 3g of total carbs. Make sure you double-check prior to using.

Low Carb Flour Options

Here are some popular brands that are worth trying as you delve into the world of low carb flour.

Anthony’s Goods makes a line of low carb flours perfect to use in a variety of recipes. It’s finely ground and light enough to produce fluffy baked goods. Additionally, it’s batch tested, gluten-free, non-GMO, vegan and complements any low carb diet.

Their extensive product line includes a blanched extra-fine almond flour, nutritional yeast flakes, organic coconut flour, flaxseed meal and organic psyllium husk. Per ¼ cup of the Blanched Extra-Fine Almond Flour, there are 15g of fat, 2g of net carbs, 3g of fibre and 6g of protein.

Popular brand, Dixie Diner, makes an all-purpose low carb flour that can help produce delicious baked goods or thicken sauces. Per ¼ cup, there are only 1g of fat, 2g of net carbs and a whopping 13g of protein.

Inari Organic Coconut Flour is made from fresh coconut meat. With its slight nutty taste and scent, it perfectly complements chocolate or vanilla flavours. Another benefit is that it can increase a baking yield by up to 38%. Per ¼ cup, there are 4.5g of fat, 7g of net carbs and 5g of protein.

Recipes using Low Carb Flour

Each of these recipes feature a low carb flour. We recommend not replacing the listed flour with another type unless you know the exact measurement conversion.

Blueberry Muffins with Almond Flour

You can whip up a batch of these moist muffins in under 30 minutes. They’re perfect for breakfast or to enjoy as a mid-afternoon snack.

To make, gather 2 ½ cups of blanched almond flour, ½ cup of erythritol, 1 ½ tsp of gluten-free baking powder, ¼ tsp. of sea salt, 1/3 cup of coconut oil melted, 1/3 cup of unsweetened almond milk, three large eggs, ½ tsp. of vanilla extract and ¾ cup of fresh blueberries.

While your oven is preheating to 350F, line a muffin pan with 10 or 12 silicone or parchment paper muffin liners. Next, mix the almond flour, erythritol, baking powder and sea salt until all the ingredients are incorporated. Add the coconut oil, almond milk, eggs and vanilla extract. Lastly, fold the blueberries into the batter.

Evenly distribute the batter among the liners and bake for 20-25 minutes. Once the tops are a nice golden brown they are good to go. You can also test a batch’s doneness by inserting a toothpick into a muffin and if it comes out clean then they are ready.

Keto Chicken Tenders  

With a low carb breading and the right flour, you can enjoy these perfectly baked chicken tenders that are best slathered in tangy Buffalo sauce and accompanied by with a delicious dip.

The ingredients list includes 1 lb. of chicken breast tenders, 1 cup of almond flour, one large egg, 1 tbsp. of heavy whipping cream, 6 oz. of Mild Wing Time Buffalo Sauce, salt and pepper plus a dip of your choice. Incidentally, if you’re not a fan of Buffalo sauce, we carry a wide variety of hot sauces.

Preheat your oven to 350F and lightly grease a pan. Generously salt and pepper the chicken and the almond flour. Beat the egg with the heavy whipping cream. Carefully dip each piece of chicken into the egg wash followed by the almond flour. Alternatively, you can coat the chicken by placing it in Tupperware or a Ziploc bag with the flour and giving it a good shake.

Put the tenders on baking sheet so that they’re not touching and bake for 30 minutes. Once they are cooked through, you can broil for 2-3 minutes if you prefer a crispy exterior.

As soon as the tenders have cooled, place them in a Tupperware container with the Buffalo sauce and gently shake. This is the best coating method as it prevents the batter from falling off.

Enhance the flavour of this meal by including a low carb sauce on the side like this Ranch Dip from Walden Farms. They also offer French Onion Dip or Bleu Cheese Dip.

Find Ingredients Today!

If you’re excited about low carb living, then make sure you stock your pantry with the right type of flour.

While you’re here, check out our inventory of amazing low carb products and brands so you can make wonderful meals for breakfast, lunch and dinner.


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Korean Cooking – Low Carb & Keto Friendly

Cooking Korean – The Basic Dishes 

Korean food is rapidly growing in popularity across North America. It all started with Korean BBQ (often abbreviated to “KBBQ”), which quickly opened the door for restaurants to serve other Korean staple dishes such as Bulgogi, Kimchi and Bibimbap right alongside ramen shops, sushi spots and other popular East Asian eateries.

If you have tried Korean food and are wondering how you can incorporate those ferment-y, spicy and savoury dishes into your low carb or keto diet, we’ve got you covered in this article! Or, if you’ve never tried any of these dishes, learn about this cultural uprising and how to make easy Korean recipes at home for the whole family to enjoy.


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What is Korean Food?

Korean cuisine has undergone a unique evolution over centuries of sociopolitical, economic and agricultural changes. Consumption of meat, especially by the middle class, increased as the country became more industrialized. During war periods, inexpensive meat products such as Spam meat and hot dogs made their way into Korean cuisine from American army bases, and do not seem to be leaving any time soon! One of the most popular soup dishes in Korea is Army Stew, or Budae Jjigae, a fusion stew that combines American ingredients, such as canned ham, into a traditional Korean stew base.

Korean meals usually involve a diverse spread of individual dishes and ingredients, meant to be eaten all at once rather than in a sequence of courses, as seen in Western cuisines. Fermented foods are also commonplace at any meal. Fermentation became popular in Korea due to the long, cold winters that required a way to preserve vegetables and seafoods. However, fermented foods such as Kimchi, gochujang sauce and jeotgal (fermented seafood) are consumed year-round! Fermentation provides a tangy, salty flavour to dishes as well as healthy probiotic bacteria that can improve gut health and help with digestion.

Soups and Stews

Soups and stews are considered main dishes in Korean cuisine. Traditional jjigae, meaning stew, usually contain a variety of vegetables, meat or tofu, egg, all submerged in a broth that is usually seasoned with a fermented sauce, such as gochujang. Try this low carb take on traditional Korean Kimchi Stew with Chicken – a super simple one-pot meal that is both comforting and healthy!

Kimchi

No Korean meal is complete without kimchi! This fermented vegetable dish is made with cabbages and radishes – both of which are low in carbs, so this is totally a keto-friendly side dish or flavouring agent. Kimchi also traditionally contains garlic, ginger, sweet onions, chili powder, brining salt and can include fermented seafood, too.

Due to its widespread popularity, kimchi can often be found in your local supermarket in the same aisle as other fermented or preserved foods. If you are willing to get crafty in the kitchen, you could also make your own kimchi at home. Here’s a recipe for simple homemade cabbage kimchi. Making your own kimchi is not only cheaper, but it’s also a lot simpler than it sounds. Impress your friends and family with this flavourful condiment that will last for ages!

Noodles

Noodles usually form the base of many bowls and side dishes in Korean cuisines. However, noodles are not exactly low-carb friendly. We recommend using a konjac or shirataki noodle instead if you are re-creating Korean dishes at home! Try this Keto Beef Japchae made with Miracle Noodles – it’s packed with flavour and spice and super simple to make.

In Korean culture, rice is also eaten with every meal to accompany the other meat and vegetable dishes. Miracle Noodle Shirataki Rice Substitute is the perfect low carb replacement for this, with almost no calories or carbs. The glucomannan fibre content will keep you feeling full, as well as help lower cholesterol and blood sugar levels. Not to mention, shirataki and konjac noodles are great for gut health and digestive regularity – paired with kimchi, it’s the ultimate dish for days when you are feeling bloated or backlogged. You can also substitute rice with cauliflower for a similar texture and appearance. Try this classic Korean Bibimbap with Cauliflower Rice.

Meat

Unlike Western culture, meat usually appears in banchan, or side dishes, in Korean cuisine. It is typically cooked over a charcoal grill that sits in the middle of a table. Tofu is also used sometimes as it was introduced with vegetarian Buddhist cuisine many centuries ago.

While you might not have a Korean BBQ grill sitting in the centre of your table at home, it is still easy to make KBBQ-style recipes at home. Simply swap out some of the ingredients in the typically sweet marinades with low carb options. You’ll need a brown sugar replacement, such as this one from Swerve, or Lakanto Golden Monk Fruit Sweetener. Instead of sriracha or a sweetened hot sauce, opt for plain red chili paste, fresh chili peppers or a dry spice seasoning. Try this recipe we found for Crock Pot Low Carb & Keto-Friendly Korean BBQ Beef Ribs! You can use the marinade from this recipe in any dish – try it with chicken, fish, pork or tofu! You could also grill your meat on the stove or barbeque it outdoors.

Also, if you find yourself at a KBBQ establishment, here are some tips for how you can stick to your keto diet:

  1. Choose plain meats and seafoods that are prepared without marinades (such as bulgogi and galbi), as these usually contain sugars, honey and fruit juices.
  2. Choose side dishes, or banchan, such as kimchi, rolled omelette trips, seasoned greens and broth-based soups without noodles.
  3. Dipping sauce made from sesame oil, salt and pepper is totally safe (and delicious)!
  4. Ask for lettuce to build your own KBBQ keto-friendly wraps.
  5. Avoid obvious high carb side dishes and desserts such as rice, noodles, dumplings and sweets.

Sauces and Marinades

The sauces and marinades, or jang, that you find in Korean cuisine are truly special and one of the things that make this cuisine so unique. The blend of spicy, sour and sweet flavours can transform any meat or seafood. One of the most popular sauces that has even made its way into gourmet cooking is gochujang sauce, a fermented chili paste. Making jang is a highly revered, almost ceremonial, process in Korean households. The taste, the day on which it is made and the container in which it is stored are all important elements for making an auspicious sauce.

Gochujang traditionally contains sugar and glutinous rice – making it a hard sell for low carb and keto dieters. That said, it’s easy to make a low carb version of this for yourself at home! Here are a few simple ingredients that you will need to make a gluten-free, sugar-free low carb gochujang sauce:

Whisk all of these ingredients together in a saucepan over low heat. Once the sauce thickens, it’s done! Store it in an airtight jar in your fridge and save it for future marinades.

Savory Pancakes

Korean savory pancakes, also known as jeon, are traditionally prepared for the Lunar New Year and Harvest Festivals, but they are regularly consumed year-round. There are many different varieties of jeon, and despite their resemblance to pancakes, they are really all about the fillings. Typically, chopped seafood, meat, vegetables and kimchi are fried together in a batter of flour and eggs and served with a spicy soy-based dipping sauce. Jeon is usually enjoyed as a side dish – but these savoury pancakes also make a great breakfast, lunch or dinner all on their own!

In order to make these pancakes keto-friendly, substitute the traditional rice and wheat flour blend for a low carb alternative, such as coconut flour, almond flour, flaxseed meal or finely minced cauliflower. Here is a low carb savoury pancake recipe we found that uses coconut flour and psyllium husk for an added boost of fibre! This keto scallion pancakes recipe uses cauliflower and flaxseed meal instead. Both of these recipes show you how to make the batter for the pancakes, so make sure to add in some pancake fillings to complete the meal as traditionally prepared. You should cook your meat (shrimp, bacon or shredded chicken are all good options), veggies and kimchi in the pan before adding the batter to bind everything together. These recipes make one large pancake that can be cut into smaller pieces, perfect for dipping in a spicy, savoury sauce.

You can make a Korean-style dipping sauce with the following ingredients:

  • 2 tablespoons of soy sauce or coconut aminos
  • 1 tablespoon of rice vinegar
  • 1 tablespoon of brown sugar replacement
  • 1 teaspoon or red chili pepper flakes
  • ½ teaspoon of toasted sesame seeds
  • ½ teaspoon of onion powder
  • ½ teaspoon of garlic powder

Start Cooking Korean Today!

Korean food boasts delicious and versatile flavours that can easily be modified for a keto or low carb diet. If you enjoyed learning about Korean food or tried any of the recipes in this article, we’d love to know! Tag us on Facebook or Instagram with your thoughts and photos.

We also love to stay connected with our Weekly Newsletters for updates on the latest products and special sales. And don’t forget to leave us a Google Review with your Low Carb Grocery shopping experience(s)!


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Hot & Spicy Meal Recipes – The Low Carb Way

Keto Friendly, Low Carb Hot & Spicy Meal Ideas

Spice is a great way to add flavour to a dish, plus spicy dishes can help with your weight loss goals! Learn how to incorporate spice into your life with this article.

Spicy food is incredibly healthy and delicious. Don’t worry if you aren’t a fan or don’t think you can handle too much heat – there is a huge range of spice levels and you can work your way up as your tolerance builds.

The chemical that causes those burning, spicy sensations in our mouths is called capsaicin. It is found in different variants of chili peppers, ranging from mild bell peppers all the way to the infamous Carolina Reaper pepper! Heat levels are often measured according to a system called the Scoville Scale, which assigns Scoville Heat Units (SHUs) to each type of chili pepper. At the bottom of the scale, you will find bell peppers (0 SHU). In the middle range, you will find peppers that most people would find intensely spicy such as Thai chilis (50,000-100,000 SHU) all the way up top, where pure capsaicin sits at more than 15,000,000 SHU! You should not consume pure capsaicin, ever.

The History of Spice

Chilis originally came from Mexico, and it wasn’t until later that global trade brought the heat to other parts of the world such as Asia and Africa where it has now integrated itself into traditional cuisines of those regions.

There are various theories as to why people have eaten spicy food for centuries. Some claim that since spicy food makes you sweat which helps you cool down; it became popular in warmer areas of the globe. Other theories say that the more probable reason was for spice’s anti-microbial properties; it could be used to prevent food from spoiling or tasting rancid. However, with modern food safety standards, it seems that the proliferation of spicy food has more to do with culture than anything else. The resources and mix of people that introduced spicy food to different cultures seemed to have played – and still play – an important role in the spread and enjoyment of spicy food. Now we’re here to spread some of that culinary wisdom to you!

Benefits of Spicy Food

Spice is a mysterious – some might even say magical – element of food due to its painful yet vitalizing sensations and many surprising health benefits. It is also one of the 4 pillars of taste that make food enjoyable: salt, fat, acid and heat. A dish with all of these elements is perfectly balanced and highly satisfying.

But besides adding a unique element to dishes, spice has several health benefits, as well:

  1. Spicy foods can help you achieve your weight loss goals.

When you eat spicy food, chemical reactions occur in the body that can switch your metabolism into fat-burning mode and help you burn more calories at resting. Normally when people try to lose weight, they reduce the number of calories that they consume in a day to achieve a caloric deficit. However, this can actually slow your metabolism down over time as your body gets used to doing less work on a daily basis. Eating spicy food stimulates your gastrointestinal system and speeds up metabolic processes, specifically the metabolism of fats. In turn, this can help you burn fat by up to 16% more than normal and prevent further accumulation of fat cells. On top of that, capsaicin has also been found to increase satiety as it blocks the transmission of certain signals from the gut to the brain (probably for good reasons, too – eating too much spicy food can have less than pleasant effects on your bowels! That’s your body looking out for itself).

  1. Capsaicin can prevent cancer.

Due to its high antioxidant chemicals, capsaicin found in spicy foods has been shown to protect cells from harmful free radicals known to cause cancer. It can also inhibit the growth and spread of already present cancerous cells by blocking the activation of a protein that causes these cells to proliferate and form tumors.

In general, eating a diet high in antioxidants is important. Adding spice to your meals is just one way to achieve this!

  1. Spicy food has been shown to elevate moods.

Eating foods high in capsaicin causes your brain to release endorphins, a neurochemical that works as a natural painkiller and mood elevator. Think about the feeling of relief that you get after you eat something really spicy and your mouth finally stops burning. It almost feels like you’ve just run a marathon! In the same way that exercising can produce “happy chemicals” in the brain, so can eating spicy foods. Over time, increased levels of endorphins can reduce stress levels and decrease your risk for mood disorders such as depression and anxiety. Try drinking a glass of water in the morning with lemon and cayenne pepper to boost your mood, and your metabolism!

Spicy Low Carb Recipes

Luckily, chili peppers are low in carbs – especially since you don’t have to use a lot to get a powerful flavour punch, so they are perfect to incorporate in low carb or keto diets. Along with fresh herbs, they are a great way to flavour bland or boring dishes without adding unnecessary carbs to your meals.

Try out these hot and spicy low carb recipes:

  1. Cauliflower Fried Rice

This is a great recipe for low carb dieters, because cauliflower is a perfect low carb substitute for traditional white or brown rice. An entire head of cauliflower has 15g of net carbs, so choose your portion accordingly. If you have never made cauliflower rice before, try out this ready to use Dry Riced Cauliflower from Keto And Co. This recipe also includes peas and shredded carrots, which can be substituted or omitted, depending on how many carbs you can tolerate.

You can also modify the heat level in this recipe according to your taste preferences. While the recipe calls for sriracha sauce (1,000 – 2,500 SHU) you could also use chili paste – especially since sriracha typically contains sugar. Simply slicing a raw serrano or Thai chili pepper will also give you a nice dose of heat that will be distributed a bit less uniformly than using a sauce or paste.

  1. Easy Low Carb Szechuan Beef

If you have ever been to an American Chinese restaurant, Szechuan beef is usually breaded, deep fried or slathered in a sweet glaze – which are low carb no-no’s! For the spice, this recipe uses Szechuan (or Sichuan) peppercorns, that are mild in taste, but the real heat comes from the Szechuan chili peppers. You might be able to find these in the Asian food section of your local grocery store, or at an Asian supermarket.

Since there is still a sweet element to Szechuan-style beef, we recommend using Swerve Brown Sugar Replacement for best results. This recipe also calls for a thickener; they used cornstarch, but Xanthan Gum may be a better low carb alternative. You can also try this recipe with chicken, pork or tofu!

  1. Loaded Keto Nachos

Here’s a recipe we came up with ourselves with ingredients from The Low Carb Grocery!

Ingredients for Homemade Low Carb Nacho Chips:

Ingredients for Nacho Toppings:

  • Ground beef
  • Onion
  • Garlic
  • Mayacamas Taco Seasoning
  • Desert Pepper Salsa (flavours range from just 1-3g net carbs per 2 tbsp)
  • Avocado
  • Fresh jalapeño peppers
  • Shredded cheddar cheese (optional)
  • Cilantro
  • Fresh lime juice

Preparation:

  1. To make the nacho chips for this recipe, cut the low carb tortilla or wrap into small triangle shapes with a pizza cutter or large knife. Lay the pieces flat on a baking sheet. Coat with coconut oil or olive oil and season with sea salt. Let these bake at 400˚F, until crispy golden brown.
  2. While the nachos bake, heat a large saucepan. Dice the onions and garlic and cook these in oil until golden brown and tender.
  3. Add the ground beef to the pan with the taco seasoning. Cook until browned all the way through.
  4. Build your nacho platter! Layer the beef, salsa, cheese, sliced jalapeño peppers, and cilantro over the nacho chips. Toss the platter back in the oven if you want to let the cheese melt further.
  5. Finish with mashed avocado, a squeeze of fresh lime juice and chopped cilantro.

Also From The Low Carb Grocery

In case you wanted to add some heat to your own recipes, try incorporating these other high-heat sauces and spice rubs from The Low Carb Grocery:

  • Sinai Gourmet’s Vinegar-Free Hot Pepper Coulis – this line ranges from mild jalapeño to hot, hot, hot habanero!
  • Hot Mamas Pepper Jellies, Spice Rubs and Splashes
  • Crazy Mooskies Crazy Hot and Island Spice BBQ Sauces + Spicy Sugar-Free Ketchup made with scotch bonnet peppers imported weekly from Jamaica. Watch out – these range from 80,000 to 400,000 SHU!

Stay Connected

If you tried any of these spice-filled recipes, we’d love to know! Share your hot and spicy experience with us on Facebook or tag us on Instagram. We also love to stay connected with our Weekly Newsletters for updates on the latest products and special sales. And please leave us a Google Review with your Low Carb Grocery experiences!


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Unbun – Tasty Low Carb Buns & More

Unbun – Low Carb Buns

When committing to a low carb diet, it often feels as if we need to say goodbye to our favourite burger joints, pizza restaurants and some of our most beloved homemade meals. This couldn’t be further from the truth, though, because if you find the right products you can continue to enjoy most meals without feeling like you’re cheating.

Unbun is a unique low carb bun substitute. It offers people the chance to stick to their diet while still taking advantage of Canada’s short barbecue season. This popular product line gives those on some form of a low carb diet the opportunity to eat at restaurants or to whip up that new burger recipe. Most importantly, it lets customers avoid processed white flour and to actually enjoy the restrictions of their diet.

To start, let’s explore more about the Unbun brand and what makes them special. Next, we’ll look at four of their more popular products and what they are best used for.


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About Unbun Foods

This Toronto-based food manufacturer has one simple mission: to give low carb dieters or those on a grain-free or plant-based diets the freedom to enjoy restaurants, fast food chains and homemade meals without sacrificing taste or quality. They consider their products to be delicious food that just happens to be compliant with many popular and proven diets.

Like many great products, Unbun Foods was borne out of need in the marketplace. In 2018, company founder, Gus Klemos had a desire to enjoy burgers and sandwiches without consuming unhealthy processed ingredients or carbs. Additionally, he felt like most gluten-free options were too reliant on sugar, preservatives and chemical binders.

He wanted to create an alternative to unhealthy bun substitutes and wasn’t a big fan of the lettuce wrap method. Thus, Unbun Foods was brought to market and has since grown to be available in over 1,500 locations including Loblaws, Metro, Whole Foods and other grocery chains and restaurants.

Unbun Products

Unbun products have the unique ability to fit into just about any low carb diet including keto and paleo. They have become the bun used by many restaurants, including chains, to serve their gluten-free customers.

Here are four products that our customers love. Each can contribute to a variety of delectable burgers, sandwiches, pizzas or other low carb meals that typically feature a bun product.

These products include but are not limited to such ingredients as almond flour, egg white, flax and apple cider vinegar. You should check a product’s ingredients list to review the specifics.

Paleo Buns

This bun not only tastes like a standard hamburger bun; it also freezes and thaws well.  It’s gluten and grain-free and keto and paleo-friendly. Per 85g, there is 15g of fat, 17.4g of total carbs including 12.2g of fibre and 10g of protein.

We recommend using these buns for your next burger night or to make delicious sandwiches like BLTs or egg salad. They’re soft, toast nicely and can be stored in a freezer for up to three months.

Keto Mini-Baguette

Enjoy these mini-baguettes the next time you are craving a meatball or cold cut sub. Per ½ bun, there are 180 calories, 11g of fat, 13g of total carbs including 10g of fibre and 8g of protein.

They feature a traditional baguette texture and a flavour that will convince you that you’re cheating on your diet when, in fact, you are not. They crisp up nicely if you want to make garlic bread or prefer a sandwich on a toasted bun.

Plant-Based Keto Buns

If you adhere to a plant-based diet, then you should definitely check out these keto buns. Similar in flavour to other Unbun products but without the egg and with the addition of pumpkin seed protein powder. The best part about these buns are that they’re just dense enough to hold wet toppings like tomatoes, pickles, ketchup and dijon mustard without falling apart.

For every bun, there is 260 calories, 18g of fat, 14g of total carbs including 11g of fibre and 11g of protein. You can keep at room temperature for three days or freeze for roughly three months.

Plant-Based Keto Pizza Crust

Pizza has been unfairly labelled off-limits for low carb dieters for some time. If you have the right crust—like this one from Unbun—then you can still include pizza in your weekly meal plan. This ready-made product combines almond and coconut flours with pumpkin seed protein powder and psyllium husk to form an amazing crust.

Recipes Featuring Unbun

These low carb recipes offer bun options but we recommend swapping out their suggestion for an Unbun product.

Crispy Chicken Burger

Fans of chicken burgers will love this recipe. You can add your favourite low carb toppings and it’s also a great option for young picky eaters.

The ingredients list includes three boneless skinless chicken breasts, 100g of pork rinds, ½ cup of parmesan, 1 tbsp. of chili powder, 1 ½ tsp. of garlic powder, 1 tsp. of onion powder, ½ tsp. of sea salt, ½ tsp. of ground black pepper, one egg, ¼ cup of water and Unbun Paleo Buns.

Heat the oven to 400F and line a baking sheet with parchment paper. Use a rolling pin to grind the pork rinds into crumbs, trying to make them as fine as possible. In a bowl, mix together the pork rinds, parmesan, chili powder, onion powder and salt and pepper.

Next, beat the eggs with ¼ cup of water and set aside. Slice the chicken breasts horizontally in half to make six cutlets. Using only one hand, dip each cutlet into the egg mixture and cover with the pork rinds. Once each cutlet is coated, place it on the prepared baking sheet.

Bake the chicken for 30 minutes. Once it reaches an internal temperature of 180F, place it on the bun and add your favourite low carb toppings and sauces.

Meatball Sub

With the help of the Unbun Mini-Baguette, this low carb meatball recipe can make the most delicious and sloppy meatball sub.

Gather ¼ cup of grated parmesan, ¼ cup of almond flour, 1 tbsp. of Italian seasoning, ¾ tsp. of sea salt, ½ tsp. of black pepper, ¼ cup of unsweetened coconut milk (or substitute with almond milk), 3 tbsp. of onion grated, one large egg, three garlic cloves minced, 2 tbsp. of fresh parsley, 1 lb. of ground beef and ¾ cup of marinara sauce (you can use this one or this recipe to make a batch from scratch).

Heat the oven to 425F and line a baking sheet with parchment paper. In a large bowl, combine the parmesan, almond flour, Italian seasoning, sea salt and black pepper. The next step is to whisk in the milk, onion, egg, garlic and fresh parsley and let it sit for a few minutes.

Using your hands, mix in the ground beef until everything is combined but be careful not to overmix. Roll the mixture into 1” balls, not packed too tightly, and place on the baking sheet. Bake for 10-12 minutes. Spoon some marinara sauce over the meatballs and bake for another 3-5 minutes.

Stuff as many meatballs as you want or can into the mini-baguette and top with a good heaping of marinara sauce that you’ve warmed on the stove top. Make sure you wear a bib or have a pile of napkins on hand because it’s going to get messy.

Get Cooking Today!

Make sure to get your Unbun products today so you can enjoy delicious homemade burgers, pizzas and sandwiches right away. While you’re shopping don’t forget to pick up other ingredients to make your meals more memorable.


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Keto Pill Scams – Don’t Be Fooled

Avoid Keto Pill Scams

The internet is filled with scams looking to take advantage of people wanting to lose weight and live healthier lives. They promise instant and amazing results from simply swallowing a pill.

Millions of people fall for these scams because they seem legitimate and are featured in expensive marketing campaigns that assert their safety and effectiveness. They even use fake URLs, celebrities without their permission and recognizable branding to lull consumers into a false sense of security and to take advantage of their desire to lose weight.

To make sure you don’t fall victim to such frauds, let’s explore what a keto diet is and how it works. Additionally, we’ll delve into one of the more prominent scams out there today and offer tips on how to spot a fraud. Lastly, we’ll help you craft a positive keto diet that might take longer but can produce actual results.

The Keto Diet

The ketogenic diet, keto for short, is a low carb, high-fat diet similar to Atkins. It has been popular for decades and offers several health benefits. It is believed to even offer help against diabetes, epilepsy and Alzheimer’s disease but research is still underway.

The idea is to dramatically reduce your carb intake and to increase the amount of fat you consume. The reduction in carbs helps your body reach a metabolic state called ketosis. The result is that your body is forced to burn fat more efficiently by essentially converting fat into ketones in the liver to supply energy. Simply put, it tricks the body into safely burning stored fat.

The standard keto diet typically consists of 75% fat, 20% protein and a mere 5% carbs.

Spotting a Scam

Now, that you have a basic idea of what the keto diet is, it’s important to learn how to recognize the imposters and scams. This isn’t just about saving money and not wasting time. Many of these pills make fraudulent health claims and you are required to put something potentially harmful into your body.

Let’s look at some of the telltale signs that a pill diet is, in fact, a scam.

Fake Websites

The sellers of these “miracle” pills often have modern-looking websites with the required functionality. They use branding techniques to make you think they are part of something legitimate like the BBC or a reputable health clinic.

It’s important to approach these websites with skepticism. They are designed to fool people into believing that what is being sold is associated with and backed by legitimate brands, people and accredited organizations.

Additionally, these websites are reskinned as often as the products are relabelled. This is a tactic used by scammers to make people think there is an exciting new pill on the market.

A popular tactic is to use programs Like Shark Tank or Dragon’s Den to prove legitimacy. A person might think that a keto pill that received an investment from all five Sharks must work but the truth is that these products never appeared on these shows. The manufacturers of these pills photoshop images of people pitching their products during what looks like an episode but it’s all fabricated.

Your first step should always be to investigate a website and to leave as soon as you spot a red flag.

Search Engine Optimization

Keto is just the latest buzzword to be used by scammers. Not long ago, it was Atkins or the South Beach Diet that was being used to sell ineffective pills. The reason for this is that “keto” has become an enormously popular search term in the last few years.

Scammers look to see what users are searching for and then create a fake product to take advantage of the traffic. Once the traffic for keto or keto-related terms drop, they focus their attention elsewhere.

These websites find traffic through search engine optimization (SEO) tactics, including content marketing. The scammers write many fake articles and publish them at a high frequency (sometimes even dozens or hundreds a week) to get the attention of search engines to drive traffic.

These articles use false health claims about the products and their ability to help people lose weight. They often fabricate customer testimonials and state that their products have been approved by governing bodies like the Food and Drug Administration or Health Canada.

No claim made on any of these sites should be taken seriously.

Fake URLs

One way to tell if a keto pill website is real or not (most are not) is to check the URL. For instance, if the site is branded as part of the BBC network but doesn’t have a BBC-related URL then it’s a scam.

This is easy to spot because the URLs are often not even remotely relevant to the website. You are more likely to see a keto pill being sold on smileykittens.com than you are to see one being sold on a BBC or CBC website.

Unauthorized use of Celebrities

Having a known public figure endorse your goods can make sales skyrocket and pill scammers are aware of this. Their content, ads and websites typically feature someone like Kim Kardashian or Jared Leto falsely endorsing their product and crediting it for making their bodies fit or improving their health.

While celebrity endorsements are sometimes iffy in general, none of the celebrity endorsement for these types of products are real. They simply pluck the name of a popular actor, actress, singer or athlete from the proverbial hat, write some false testimonials and slap their image on their marketing. It’s incredibly difficult for celebrities to extricate themselves or seek legal action as these sites aren’t live for long.

Current Scam

One product to be wary of right now is Keto Boost. They are using many of the above-mentioned tactics while also relying on fake academics to push pills.

A search of Keto Boost reveals that they refer to themselves as “Shark Tank #1 Keto BHB Pills”, which is untrue. They also offer a free trial period but the reality is that once they have your credit card information it will be very difficult to not get charged.

A quick review of their ingredients, including BHB salts and caffeine, are evidence that these pills would not return any type of positive results.

You want to avoid this product and others like it but remember that they will most likely be changing names soon. Be vigilant and keep an eye out for websites that only slightly modify their design or the product information.

Do Keto Right

The Keto Diet can work if you commit and understand what is required. Unfortunately, there are no shortcuts. You need to eat the right kind of fats and reduce the number of carbs you consume.

Here are some foods you should build your diet around:

  • Red meat, bacon, chicken and turkey
  • Salmon, trout and tuna
  • Omega-3 whole eggs
  • Butter and cream
  • Unprocessed cheeses like cheddar, blue or mozzarella
  • Almonds, walnuts, flax seeds and pumpkin seeds
  • Avocados
  • Green vegetables

These are some items to get you started but there is a wide variety of keto-friendly options. Build a meal plan around the approved foods that you love and are excited about eating every week.

Eat Low Carb Today!

If you want to start a keto diet and enjoy actual results, then you need the ingredients to make effective meals. Check out all the low carb foods to find the best low carb products and brands.


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Gravies and Sauces – The Low Carb Way

Enjoy Low Carb High Fat Gravies & Sauces

In this article, we will explore how you can modify classic sauce recipes to fit a low carb high fat or ketogenic diet. The best way to do this is to remove the sugars and other carb sources that you would typically find in these sauces and replace them with low carb substitutes. It’s easier than it sounds and there are a number of options, so let’s dive in!

Making your own sauce at home is a great way to ensure that it not only fits your dietary needs, but also satisfies your own personal flavour preferences! Here are some tips and recipes we found for low carb spins on classic sauces:

Low Carb & Keto Friendly Gravy

Gravy is a given when you are roasting meat like beef, pork, chicken, or turkey. However, these gravies are usually thickened with wheat flour or cornstarch, which, of course, are not keto-friendly.

Luckily, you can substitute traditional thickeners with low carb versions that results in gravy that tastes every bit as good as traditional gravy, minus the carbs!

It is important that you choose the right kind of thickener, though. You don’t want one that will impart too much of its own flavour in your gravy, such as almond or coconut flour. You want to let the pan drippings shine! Also, depending on the texture, these types of flours might not combine well into a smooth gravy.

Alternatively, you can try some of these thickeners:

These might sound a little scary from their names, but they are all natural and a little will go a long way. Here are some recipes we found online that use these thickeners:

You can also skip the thickener altogether and serve a lighter sauce that is more like au jus by simply mixing your pan drippings with a bit of water, broth and seasonings. This type of sauce naturally enhances the flavours of meats, without overwhelming the dish in a puddle of thick sauce. It is perfect for meats with less flavour, such as chicken, lamb or veal.

We also found this innovative recipe for gravy made with egg yolks and a bit of coconut oil!

Barbeque Sauce

Barbeque sauces are usually sweetened with sugar or molasses. These are both easy to substitute with a natural sweetener. Monk fruit sweetener or stevia (liquid or granular) are both good options for barbeque sauces. Monk fruit has a slightly fruity taste that can add a nice touch to your sauce and stevia, especially in liquid form, combines well.

Here’s a simple recipe we put together:

Ingredients:

Preparation: Mix everything together in a bowl until it has an even consistency. Coat meat before grilling or set aside in a freezer bag to marinate before cooking.

You can also skip the sweetener altogether for a more savoury barbeque sauce and add more flavour with yellow or Dijon mustard, lots of spices, fresh onions and garlic, or liquid smoke.

Teriyaki Sauce

Teriyaki is a classic Asian sauce that makes just about anything taste good! However, its characteristic sweet flavour could mean that it’s high in carbs.

Here are some keto-friendly teriyaki sauce recipes, made with natural zero carb sweeteners:

We also came up with our own recipe using some ingredients from The Low Carb Grocery:

Ingredients:

Preparation:

  1. In a saucepan over medium heat, whisk all of the ingredients together until the mixture comes to a soft boil.
  2. If you would like the sauce to be thicker, add Xanthan Gum 1 teaspoon at a time until you reach desired thickness.
  3. Remove from heat and soak meat, fish, tofu or vegetables in the sauce for at least half an hour before cooking.

Bechamel Sauce

Bechamel, also known as white sauce, can be used to make decadent lasagna, gratins and even white pizzas! The roux (flour and fat cooked together) that is traditionally used in French cooking to make a bechamel sauce can easily be substituted with dairy for a similar creamy taste that is keto-friendly.

Here’s a recipe we found for a keto-friendly bechamel sauce.

There are lots of ways to make the dishes mentioned above fit into a low carb diet, besides modifying the sauce.

Check out this recipe for Low Carb Keto Lasagna we found, it’s basically traditional lasagna – minus the noodles.

When you think of gratin, potatoes are usually the first thing that come to mind. However, you could use other vegetables in place of potatoes, such as zucchini, cauliflower or turnips. Try one of these delicious recipes:

Finally, to satisfy those pizza cravings, try making pizza at home with one of our low carb pizza crusts. The great thing about pizzas is that you can top them with ingredients that will keep you on track of your low carb high fat diet, such as meat, cheese, and low carb vegetables. Try a white pizza with the bechamel sauce above, prosciutto ham, basil leaves or spinach and finish it with a drizzle of olive oil and Italian seasonings. Buon appetito!

Pre-Made Sauces 

If making your own sauces isn’t your forte, The Low Carb Grocery carries a variety of low carb sauces that you can use at home. Check out some of our favourite brands below!

Mayacamas Gourmet Sauce Mixes

Mayacamas sauces are made for home chefs with limited time, or those who just want a tasty sauce ready in minutes. All of their products are made in a gluten-free and nut-free facility. They are always free from trans fats and contain no hydrogenated oils. Plus, these sauces are suitable for low carb diets with less than 5g net carbs per package, which makes 3-4 servings. Basic recipes are also included on the back of each package to give you some inspiration in the kitchen!

This line of products includes pasta sauces, gravy mixes, gourmet sauces and seasonings that can be added to your homemade sauces or marinades. These sauce mixes are versatile and easy to use, simply add water to rehydrate and they are ready. Explore the entire range, one sauce at a time!

Crazy Mooskies Sugar-Free BBQ Sauces and Ketchup

Crazy Mooskies no-sugar added barbeque sauces and ketchups are made in small batches from simple ingredients. Made with stevia, these sauces still have a classic slightly sweet taste minus the carbs! Plus, they come in a range of fun flavours such as Island Spice, Crazy Hot and Smok’N Garlic.

Use these sauces on their own, or incorporate the original flavours into homemade recipes to add your own flavourings.

Mr. Spice Low Sodium Sauces

Sometimes products that make health claims such as “sugar-free” or “low-carb” make up for a lack of flavour by adding in a ton of salt! Mr. Spice products don’t use salt as a crutch – all of their delicious, wholesome sauces are not only salt-free, but they are also organic, gluten-free and cholesterol-free to meet a range of health and dietary needs.

These sauces are definitely low carb, but depending on your preferences, they may not be the best option for keto as they do contain some natural sugars. In small doses, a little natural sweetness adds a great balance to these gourmet-style sauces.

There are 8 delicious sauces to choose from in this line! Check out our top flavours: Ginger Stir-Fry, Indian Curry and Thai Peanut.

Stay Connected

If you tried any of these low carb sauces or have a recipe of your own, share it with us on Facebook or tag us on Instagram. We also love to stay connected with our Weekly Newsletters for updates on the latest products and special sales. Also, please leave us a Google Review with your Low Carb Grocery experiences!


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