Ground seeds, as you might have noticed, are our favourite substitute for nut-based flours. Why do we avoid nuts? well, not all the time, but for all the Ketonians who want to put a pause of nut consumption, whether it’s for trying to overcome the weight loss plateau or maybe due to the allergy, and also because we love to experiment!
The domination of almond and coconut flours
Everybody has tried almond and coconut flour crepes or pancakes. There are numerous recipes all around the web. We also have several recipes that are based on this most popular and most available Keto to flours. However, as time passes, more and more Ketonians complain about not being able to have nuts. There’s also the concern about oxalates content in almonds. Another problem is the price. Almond flour, indeed, became the most demanded low-carb flour, and for that reason, it can be quite pricey in many countries.
If you would like to avoid any kind of flour or meal, you can try our flourless Keto crepes with only 2 ingredients!
But what about the ground seeds?
After trying out several versions of bread, pastry and pancakes with seeds, I thought it’s time to make it into a recipe. Seeds are actually really great to work with. You can play around the kind you like or are not allergic to. A great thing about seeds is that they tend to thicken the dough or batter. This way you can use less of them and use them freshly ground at home. Of course, you can find chia seed, sesame seed and flaxseed meal, but if you don’t have them at the moment, a good coffee grinder will help you!
Ground seed usage guide
- Golden flaxseed – they are so versatile. You literally need 2 tbsp to thicken any batter and enjoy their rich content of omega 3! You can read more about them in our Keto golden flaxseed bread recipe
- Sesame Seed – these ancient seeds are extremely rich in calcium. Even more than cheese! You can read lots of health benefits of sesame in this article. If you are not allergic, they are the best for pastry and cake baking! Of all ground seeds, sesame could taste the best!
- Chia seeds – Chia seeds are rich in essential fatty acids which will help to build cell membranes. It has more Omega 3 than salmon, for example. It has 5 times more calcium than milk, Vitamin B2, B1, B3 and Boron which helps calcium to make bones solid. It’s also rich in fibres. This recipe is 100% Keto friendly and it requires no cooking. As easy as Sunday morning… You will, of course, have to be patient and wait at least 3 hours before your pudding sets and becomes creamy.
- Pumpkin seeds – We made another Keto bread recipe with them and everybody loved it! Since you don’t need 100g of these seeds, (they are slightly high in carb than other seeds) you can utilise them for various Keto baked goodies and have your macros under control.
- Sunflower seeds – They are a bit Triki-Triki Mana mou! They taste amazing and they have great macros!, However, but when you are baking or cooking with them, they tend to get unnaturally grees. As an alien food lover, I don’t mind, but you might! 😉
You can add more ground seeds, but in my case, mixing the eggs with butter for a couple of minutes already created the emulsion, so I needed only 2 tablespoons.
Quick Keto creamy filling
If you checked our recipe for quickest frozen dessert, then you know – sour cream is your best friend if you want to prepare a quick and healthy Keto filling, cream, mousse or pudding. This time I used just a few raspberries for the colour and mixed some sliced strawberries with 30% fat sour cream. A dash
Wanna listen to something inspiring while preparing these crepes? Click here…
“Strawberries, berries and an angel’s kiss in spring” 😉
Ground seeds Keto crepes with creamy berries
- 3 medium eggs
- 2 tbsp melted butter
- 2 tbsp ground seeds of your choice I used ground golden flaxseeds
- 1/2 tsp salt
- 1 tsp lemon zest
- 1/2 tsp Ceylon cinnamon
- 100 g (1/2 cup) sour cream high-fat content
- 1 micro scoop (10 mg) 100% stevia extract
- 5 raspberries (fresh or frozen) crushed
- 4 medium strawberries (fresh) sliced
- 1 tsp vanilla extract
- Using a hand mixer beat the eggs with butter for at least 3 minutes or until you get a nice emulsion. Now add your seed meal, salt, cinnamon and lemon zest. (You can grind the seeds just before you will be baking the crepes in a coffee grinder)
- Preheat a non-stick pan (you can add just a bit of coconut oil) and cook 2 thin crepes out of your mixture.
- Crush the raspberries with a fork and mix them with sour cream.
- Slice the strawberries and add them to the cream. Add stevia and some vanilla extract to taste.
- Fill the crepes with the filling and decorate with an extra strawberry before serving.