Low Carb Food List Printable For Baking

Low Carb Food List Printable For Baking

Newcomers to a low carb diet are often overwhelmed by what ingredients are suitable for baking with. While sweeteners like refined white sugar will quickly bounce you over your daily carbohydrate intake, other foods aren’t so obvious. To make your life easier, we’ve pulled together a list of suitable foods for low carb eating.

All the information on this page is also available in a handy printable so you can easily reference it any time you need. Here’s what we suggest you use it for:

  • Print a copy of this list for the fridge door, handbag, office, or any other place you think it’ll be useful.
  • Keep a copy with you when shopping to avoid buying food that you can’t eat.
  • If friends, family, or helpers buy your groceries then shoot them a copy so they know what’s best for your eating plan.
  • Shoot a digital copy of this printable to others who show interest in eating low carb to make their decision making easier.

The ultimate list of low carb foods

1. Flours

Although baked goods may seem like the enemy of low-carb or keto eating, there are a variety of flours that you can still eat. Just remember to eat in moderation and watch the toppings as they’re often loaded in sugar.

We’ve included a list of suitable flours and baking staples below. Swapping out your regular wheat flour for gluten-free options will take a little getting used to as they perform differently when cooked. We’ve got some awesome tried-and-tested recipes if you need some inspiration to get started.  

Ingredient Serving size Net carbs
Almond flour 1/4 cup 2
Cacao powder 1 tbsp 1.1
Chia seed flour 2 Tbsp 0
Coconut flour 2 tbsp 2
Guar gum ¼ tsp 0
Hazelnut flour 1/4 cup 2
Macadamia nut flour 1/4 cup 2.9
Peanut flour 1/4 cup 2.8
Flaxseed meal 2 tbsp 1
Gelatin 1 tbsp 0
Psyllium husk 1 tsp 0
Pure extracts 1 tsp 0.1
Sunflower seed meal 1/4 cup 4
Xantham gum ¼ tsp 0

2. Fats

Fat is an essential part of low carb and keto baking. It helps keep you full longer and reduces any hunger cravings; fat also adds delicious richness and moisture to baked goods. Without it, most recipes wouldn’t be the same. For those of you on a keto diet, fat will help your body remain in ketosis.

Pure fats have zero net carbs, so this is an area that you don’t need to focus on too much. There’s plenty of online discussion on what oil is best for your health but we’ll leave that for another day as it’s a whole new guide in itself.

Food Serving size Net Carbs
Avocado oil 1 tbsp 0
Butter 1 tbsp 0
Cocoa butter 1 tbsp 0
Coconut oil 1 tbsp 0
Cotton seed oil 1 tbsp 0
Ghee 1 tbsp 0
Hemp oil 1 tbsp 0
Lard 1 tbsp 0
Olive oil 1 tbsp 0
Other nut & seed oils 1 tbsp 0

3. Dairy, eggs, and coconut cream

If your body allows you to eat dairy then it is excellent for including in a low-carb plan. Use full fat products in your baking and try to avoid the low-fat options which generally have more carbohydrates.

Food Serving size Net Carbs
Cheeses – all types 1 oz 0-1.5
Coconut cream 1 tbsp 1.7
Cream cheese 1 tbsp 0.8
Eggs 1 egg 0
Half & half 1 tbsp 0.7
Heavy cream 1 tbsp 0.4
Mascarpone cheese 2 tbsp 0.6
Sour cream 1 tbsp 0.6
Cottage cheese 1/2 cup 7.1
Greek yogurt 1 cup 9.7
Ricotta cheese 1/2 cup 3.0

4. Sweeteners

You can try and bake cookies, cakes, and desserts without sweetness, but you’ll generally end up disappointed. While white and brown sugar, maple syrup, coconut sugar are all off the list, there is an increasing number of alternatives that are suitable. Many of them have zero net carbs as the body doesn’t metabolise them effectively or they don’t even get absorbed.  

Food Serving size Net Carbs
Chicory root 1 tsp 0
Erythritol 1 tsp 0
Monkfruit 1 tsp 0
Stevia 1 tsp 0
Xylitol 1 tsp 0
Unsweetened chocolate 29g ~3

5. Fruits

Fruit is a popular ingredient in baking, whether it’s adding currants to bread or topping a cake with berries. If you’ve gone to the trouble of sourcing low-carb flour and other pantry staples, you don’t want to undo the good work by using high-carb fruit. Tropical fruit is generally high in sugar, so bananas and mangoes don’t make the cut sorry. Instead, check out some good options below.

Food Serving size Net Carbs
Avocados 1/2 fruit 1.8
Olives 1/2 cup 2.2
Coconuts, flesh 1/2 cup 2.5
Blackberries 1/2 cup 3.1
Raspberries 1/2 cup 3.3
Lemons 1 lemon 3.8
Strawberries 1/2 cup 4.3
Cranberries 1/2 cup 4.6
Tomatoes 1 cup 4.8
Limes 1 lime 5.2
Currants 1/2 cup 5.3
Watermelon 1/2 cup 5.5
Blueberries 1/2 cup 8.9

6. Nuts and Seeds

Nuts and seeds are a tasty snack that can also be used to level up your bread, muffins, and other baked creations. The secret is to use them in moderation or you’ll quickly exceed daily recommended intake guidelines.

Almonds 1/4 cup 3
Brazil nuts 1/4 cup 1.4
Chia seeds 1 oz 2.1
Coconut flakes 3 tbsp 3
Flax seeds 2 tbsp 0.4
Hazelnuts 1/4 cup 2.3
Hemp seeds 3 tbsp 1.4
Macadamia nuts 1/4 cup 1.7
Peanut butter 2 tbsp 4
Peanuts 1/4 cup 4.7
Pecans 1/4 cup 1
Pine nuts 1/4 cup 3.2
Pistachios 1/4 cup 5
Poppy seeds 1 tbsp 0.8
Pumpkin seeds 1/4 cup 3
Sesame seeds 1 tbsp 1
Sunflower seeds 1/4 cup 1.3
Walnuts 1/4 cup 2

Summing up

Low carb eating doesn’t have to be difficult. A useful starting point is to print our list of suitable foods for a low carb diet. They’ll allow you to make a wide range of healthy recipes.

At some stage, you’ll be ready to add new flavours to your cooking. There are lots more ingredients that you can use so continue researching options and you’ll never get tired of eating low carb food. If you’re looking for some easy baking ideas then check out our range of low carb baking mixes.

12 Gluten Free Baking Projects For Kids During Lockdown

12 Gluten Free Baking Projects For Kids During Lockdown

Keeping the kids occupied can be a challenge at the best of times, but during a lockdown, it gets even harder. If you’ve finished a day of home-schooling and are struggling for ideas, you may want to give them a cooking project. We’ve pulled together 12 tasty recipes that are gluten free, fun and simple to make.

Why is baking a useful experience for kids?

Teaching kids to bake isn’t just about the eating, although that’s the fun bit. My daughter learned everything she needed to know about the metric and imperial systems, how to follow step-by-step instructions, what flavours work well together, and kitchen safety.

Depending on the child’s age, you’ll need to decide if they’re able to work solo or need your guidance. For the young ones, the fruit skewers or cake balls are great options; the older ones may want to try their hand at making gnocchi for your dinner tonight?

Gluten free recipes for kids

#1 Melting moments

A plate of yoyos

Sandwich freshly made icing between two crispy biscuits to create a classic Australian snack, Melting Moments.

Also, known as yo-yos, they’re frequently found in cafe jars and everyone seems to love them. What’s more, younger kids get some serious enjoyment out of joining the biscuits together.

Recipe link: https://wellandgood.com.au/recipe/melting-moments

#2 Banana pancakes

A pancake stack is the ultimate in versatility. Cook them up and eat them for breakfast, lunch or dessert.

This recipe is for banana pancakes, but you can leave the fruit out and add for favourite savoury ingredients for a mid-week meal that’s quick and low-cost. Basically, any ingredient you use for tacos will also tasty amazing in a pancake.

Recipe link: https://wellandgood.com.au/recipe/fluffy-banana-pancakes

#3. Double choc macadamia cookies

Chocolate and macadamia nuts combine to make a fantastic cookie. Few can turn down the temptation of this nut/choc combination.

This is a fail-safe recipe that is ideal for those on a gluten free diet.

Recipe link: https://wellandgood.com.au/recipe/double-choc-choc-macadamia-cookie

#4. Sweet potato and pasta pie

Take a break from the sugar and make this simple pastry-free pie that serves two.

Toss in some extra frozen vegetables (or fresh ones) for some extra nutritional goodness.

Recipe link: https://wellandgood.com.au/recipe/sweet-potato-and-pasta-pie

#5. Cake batter fudge

Got a cake mix sitting in the pantry but you don’t feel like cake? How about cake batter fudge instead?

This is a no-bake recipe, suitable for even the youngest budding chef.

Recipe link: https://wellandgood.com.au/recipe/cake-batter-fudge-recipe

#6. Fruit cobbler

This is a much-loved dessert in the United States, originating from the early settlers.

In our version, you basically fill the bottom of a baking dish with fruit and bake until almost soft. Then pour over cake mix batter and cook until set. The result is something similar to an apple crumble, and it’s a useful way to increase the fruit intake of fussy young (and old) eaters.

Recipe link: https://wellandgood.com.au/recipe/gluten-free-fruit-cobbler

#7. Mud cake mini towers

These delicious towers of cake will prove an excellent challenge for kids who love Masterchef, Cake Boss, or any of the many cooking shows.

Bake the cake as you would normally, then use a circle cookie cutter to create layers of delicious cake. Fill the layers with cream and in-season fruit.

Recipe link: https://wellandgood.com.au/recipe/mud-cake-mini-towers

#8. Cake balls

Another fun project for the kids. Instead of just baking the cake, there the the extra steps of mixing the cooked cake with additional ingredients, then rolling into balls.

For some extra indulgence, dip in chocolate, or leave out to cut back the sugar content.

Recipe link: https://wellandgood.com.au/recipe/gluten-free-cake-balls

#9. Brownie fruit skewers

Kids love eating food off a stick! Provide them with all the ingredients you’d like to be skewered then leave the children to make them.

Younger ones may need some help so that they don’t spike themselves with the skewers.

Recipe link: https://wellandgood.com.au/recipe/brownie-fruit-skewers

#10. Quiche

If you’ve got some miscellaneous vegetables sitting in the fridge, you may find a quiche is a great option for using them up.

A colourful gluten free quiche is perfect for lunch or dinner – some even love it for breakfast.

Recipe link: https://wellandgood.com.au/recipe/gluten-free-quiche-recipe

#11. Gnocchi

Who would have thought that combining cooked potato and flour would result in such good pasta? Our recipe leaves out the eggs, which aren’t essential if you’re going to eat them immediately.

If you make this gnocchi in advance then you’ll want to include an egg as a useful binder.

Recipe link: https://wellandgood.com.au/recipe/gluten-free-gnocchi

#12. Savoury muffins

Instead of a sweet muffin, why not add some grilled veggies, ham and cheese for a tasty savoury snack.

Another simple recipe for kids to make at home.

Recipe link: https://wellandgood.com.au/recipe/savoury-muffins

Gluten Free Kids Festive Snacks

Gluten Free Kids Festive Snacks

With Christmas looming up fast we decided to whip up some gluten free baking ideas that anyone can make. These are fun projects that are perfect for kids to work on.

Remember that not all confectionery brands are gluten free so be sure to check the labelling to be sure. If in doubt, contact the manufacturer to double check it’s safe for you to eat.

Gluten free kids Xmas recipes

Rudolf Cakes

We used this mud cake mix recipe to make the cake, but really it could be any cake you wanted. Don’t let us cramp your style. If you’ve got a cake mix that’s been sitting in the pantry for ages, here’s an excellent use for it.

Rudolf Cakes

Once you make the cake, let it cool and then decorate with gluten free pretzels and confectionery. You can make the antlers stick to the cake using icing. Icing is also a good option for decorating Rudolf’s face if you don’t have any allergy free confectionery.

Gingerbread people

Gingerbread dates back to the 15th century so it’s fair to say this yummy treat has stood the test of time! They used to be baked by monks in the form of angels but over time, the secret of gingerbread’s deliciousness spread. Now its a popular treat in most parts of the world, with the “gingerbread capital” being located in Nuremberg, Germany.

Gingerbread men

Make a batch of gingerbread with this recipe then use cookie cutters to design your people. Use gluten free icing and confectionery to decorate.

Xmas tree pops

Once again, we used the mud cake recipe for these tempting Christmas sweet treats.

Christmas tree pops

Use gluten free icing and add touch of green colour to decorate them. Then finish with some gf confectionery.

For the tree trunk, use cake pops, solid straws or any other stick that’s food safe and able to hold the weight of the cake.

Xmas Tree Pops

Do you have a favorite festive season treat you love to make? Share it with us on Facebook or Instagram.

Happy baking this festive season!

Kid’s Halloween Cake Recipe

Kid’s Halloween Cake Recipe

If you’re looking for something to keep the kids busy for an hour or two here’s a fun Halloween project that they’ll love: making a gluten free Halloween cake!

Isabel, from Melbourne, sent us these photos so we couldn’t resist turning them into an infographic about Halloween.

How to make a Halloween cake (without a fancy cake mold).

To get started you’ll need to make 12 cupcakes first and let them cool. Then it’s time to get creative. Position the cakes into a shape that you’re happy with then ice it all over. So simple.

Here’s an infographic with some fun Halloween facts. You’ll also see how Isabel made her cake.

Kid's Halloween Cake

Now it’s your turn! Bake up a batch of cupcakes and make your own cake. If pumpkins aren’t your thing then try another design. Why not create a witches hat or a monster?

Happy Halloween everyone.

Well and Good in Coles Stores

Well and Good in Coles Stores

The Well and Good reduced sugar range is in Coles stores throughout Australia. We wanted our customers to know exactly what stores stock our product so here they are! Please ask the store manager or contact us if you find a store on this list isn’t ranging our product.Reduced Sugar Baking Mixes

The products ranged in Coles currently are:
  • Well and Good Choc Banana Bread Mix
  • Well and Good Multipurpose Muffin Mix
  • Well and Good All Purpose Cake Mix
Where can our range be found in store?

You’ll find our gluten free baking mixes in the health food section of Coles.

Coles stores in Victoria stocking Well and Good

VIC stores

Coles stores in New South Wales stocking Well and Good

nsw stores

Coles stores in Western Australia stocking Well and Good

WA stores

Coles stores in Queensland stocking Well and Good

QLD stores

Coles stores in Tasmania stocking Well and Good

TAS stores

Coles stores in South Australia stocking Well and Good
SA stores