Comprehensive Guide to Crafting Keto Gluten-Free Lupin Flour Pasta
Keto diets have transformed how we view health and wellness, particularly regarding carbohydrate intake. Pasta, a staple in many diets, often becomes a forbidden fruit for those following a ketogenic lifestyle due to its high carb content.
However, the development of keto-friendly pasta alternatives has opened up new culinary avenues. This guide delves into creating a versatile, delicious, and nutritious keto gluten free lupin flour pasta that’s easy to make and satisfying to eat.
Introduction to Lupin Flour Pasta
Lupin flour, derived from the legume family, closely related to peanuts and soy, is the cornerstone of this recipe. It’s celebrated for its low carbohydrate but high protein and fiber content, making it an excellent base for keto pasta.
This gluten-free option not only aligns with ketogenic dietary requirements but also offers a solution for those with gluten sensitivities or celiac disease.
Why Choose Lupin Flour?
- Low in Carbs: Perfect for maintaining ketosis.
- High in Protein: Supports muscle maintenance and growth.
- Rich in Fiber: Aids in digestive health.
- Gluten-Free: Safe for those with celiac disease or gluten intolerance.
Nutritional Advantages
Switching to lupin flour pasta can significantly impact your dietary regimen by reducing glycemic load, enhancing satiety, and providing a substantial nutrient profile which includes essential vitamins and minerals such as potassium and magnesium.
Ingredients and Supplies
Ingredient Checklist
| Ingredient | Amount | Purpose |
| Lupin Flour | 1 cup | Primary flour, provides structure |
| Almond Flour | ½ cup | Adds texture and flavor |
| Xanthan Gum | 1 tsp | Gluten substitute, adds elasticity |
| Eggs | 2 large | Bind ingredients, add richness |
| Olive Oil | 1 tbsp | Enhances dough elasticity |
| Salt | ½ tsp | Flavor enhancer |
Essential Kitchen Tools:
- Kitchen scale for accurate measurement
- Mixing bowls
- Pasta roller or extruder
- Cling film
- Drying rack (optional for drying pasta)
Step-by-Step Instructions
1. Preparing the Dough
- Mix Dry Ingredients: In a large bowl, whisk together lupin flour, almond flour, and xanthan gum.
- Forming the Dough: Create a well in the center of the dry ingredients and add the eggs and olive oil. Gradually incorporate the dry mixture into the wet until a sticky dough forms.
- Kneading: Transfer the dough onto a floured surface and knead until smooth and elastic, about 10 minutes.
2. Resting the Dough
- Resting: Wrap the dough in cling film and let it rest at room temperature for 30 minutes. This allows the flours to absorb the moisture fully and makes the dough easier to handle.
3. Shaping the Pasta
- Rolling the Dough: Divide the dough into manageable pieces. Using a pasta roller or a rolling pin, roll the dough to desired thickness.
- Cutting Noodles: Cut the rolled dough into your preferred pasta shapes, such as fettuccine, spaghetti, or ravioli.
4. Cooking the Pasta
- Boiling: Bring a large pot of salted water to a boil. Cook the pasta for 2-3 minutes or until al dente.
- Serving: Drain the pasta and serve with your favorite keto-friendly sauces and toppings.
Tips for Perfect Keto Pasta Every Time
- Do Not Overcook: Keto pasta cooks faster than traditional pasta. Keep a close eye to avoid a mushy texture.
- Experiment with Shapes: Use pasta presses for more intricate shapes like fusilli or penne.
- Storage: Fresh pasta can be dried and stored in an airtight container for future use.
RECIPE
Keto Gluten Free Lupin Flour Pasta
A delicious and revolutionary Keto and Gluten-Free Pasta made with lupin flour, packed with proteins and nutrients. It’s super easy to make and has only 5.2 g net carbs per serving (1/5th of the whole batch)!
I’ve included three different methods for making this pasta in any shape you want, along with instructions on how to dry and store your homemade pasta for future use. Be sure to check out the full post for all the details and variations, and don’t miss the recipe video below, which shows how to make a few different shapes!
With this pasta dough, I’ve made fusilli (easiest to make in large batches), tagliatelle, ravioli, spaghetti, lasagna noodles, elbow macaroni, rigatoni, bow-ties (farfalle), and pappardelle noodles, with more options still!
5-6 minutes
30 min
35-36 minutes
Main Course
Keto, Gluten-Free
162 kcal
- 150 gram (1 cup +3 tablespoon) Lupin Flour (THIS LUPINA BRAND IS BEST!)
- 22 gram (3 tablespoon) Tapioca Flour (I like Bob’s Red Mill Brand)
- 24 gram (3 tablespoon) Blanched Almond Flour (Kirkland Brand or Anthony’s are BEST)
- 1 teaspoon Allulose (I like Anthony’s Allulose)
- 1/4 teaspoon + 2 pinches Salt (I like fine, pink Himalayan Sea Salt)
- 1/2 teaspoon Xantham Gum (optional: add 1/4 tsp more if handrolling pasta, *See NOTE 1*)
- 3 Large Eggs, room temperature (150 gram)
- 300 gram (2 cup +6 tablespoon) Lupin Flour (THIS LUPINA BRAND IS BEST!)
- 44 gram (6 tablespoon) Tapioca Flour (I like Bob’s Red Mill Brand)
- 48 gram (6 tablespoon) Blanched Almond Flour (Kirkland Brand or Anthony’s are BEST)
- 2 teaspoon Allulose (I like Anthony’s Allulose)
- 1/2 teaspoon + 2 pinches Salt (I like fine, pink Himalayan Sea Salt)
- 1 teaspoon Xantham Gum (optional: add 1/4 tsp more if handrolling pasta.
- 6 Large Eggs, room temperature (300 gram)
- 450 gram (3 cup +9 tablespoon) Lupin Flour (THIS LUPINA BRAND IS BEST!)
- 66 gram (9 tablespoon) Tapioca Flour (I like Bob’s Red Mill Brand)
- 72 gram (9 tablespoon) Blanched Almond Flour (Kirkland Brand or Anthony’s are BEST)
- 3 teaspoon Allulose (I like Anthony’s Allulose)
- 3/4 teaspoon + 2 pinches Salt (I like fine, pink Himalayan Sea Salt)
- 1 1/2 teaspoon Xantham Gum (optional: add 1/4 tsp more if handrolling pasta.
- 9 Large Eggs, room temperature (450 gram)
INSTRUCTIONS
- Combine Ingredients:
- In a bowl, mix lupin flour, tapioca flour, almond flour, allulose, salt, and xanthan gum.
- Whisk well to combine.
- Create a well in the center and crack room temperature eggs into it.
- Using a fork, pop the yolks and whisk the eggs while gradually incorporating the surrounding flour until the dough is thick and sticky.
- Knead the Dough:
- Once it’s too thick to mix with a fork, use your hands to knead the dough in the bowl, incorporating the remaining flour.
- If there are still dry bits, transfer the dough to a silicone baking mat on the counter and continue kneading until the dough is smooth and fully combined.
- Wrap the dough tightly in cling wrap and let it rest for 15-30 minutes.
- Shape Your Pasta:
- Using a Pasta Press:
- Cut the dough into 8 pieces and roll into oblong balls.
- Insert dough balls into the pasta press to create shapes like fusilli, rigatoni, spaghetti, macaroni, and bucatini.
- Clean excess dough off the wire cutter frequently.
- Using a Manual Pasta Roller:
- Flatten the dough into a disc and cut it into 4 slices.
- Work with one slice at a time, wrapping the rest in cling wrap.
- Roll the dough through the pasta roller, starting at the thickest setting and reducing the thickness gradually.
- Cut the rolled dough into shapes like tagliatelle, lasagna sheets, ravioli, pappardelle, or farfalle.
- Hand-Rolling:
- Flatten 1/3 to 1/2 of the dough on a silicone baking mat.
- Lightly dust with tapioca flour and roll out to the desired thickness.
- Cut into desired shapes using a knife, pizza cutter, or fluted pastry cutter.
- Drying and Storing:
- Lay the shaped pasta flat in a single layer or hang long noodles on a pasta drying rack.
- Allow to dry for at least 30 minutes if cooking the same day, or up to 24 hours for longer storage.
- Store completely dried pasta in an airtight container for 2-3 months.
- Cooking Your Pasta:
- Fresh Pasta:
- Boil for 1.5-2 minutes (5-6 minutes for thicker shapes like ravioli).
- Dried Pasta:
- Boil for 5-6 minutes for an al dente texture.
- Drain immediately to avoid overcooking.
- Storage of Cooked Pasta:
- Store cooked pasta in the fridge for up to 5 days.
- Reheat in the microwave for quick meals.
- Enjoy your homemade, keto-friendly gluten-free lupin flour pasta with your favorite sauce!
NOTES
- Extra Xanthan Gum: Adding an additional 1/4 teaspoon of xanthan gum can help achieve thinner pasta with less breakage, especially when hand-rolling or using a pasta roller. This addition is optional and should not be used with a pasta press/extruder, as it affects the shaping negatively. Without the extra xanthan gum, satisfactory thinness can still be achieved.
- Recommended for: Ravioli, tagliatelle, pappardelle, bow-ties (farfalle), lasagna, and potsticker wrappers.
- Not Recommended for: Pasta press/extruder shapes like fusilli.
- Experiment: You may need to experiment to find the best amount of xanthan gum for your desired shape and thickness.
Quick Tip for Room Temperature Eggs:
- If you forget to leave your eggs out ahead of time, submerge them in lukewarm water for 2-5 minutes to quickly bring them to room temperature.
Net Carbs:
- Net carbs: 5.2 g per serving (1/5th of the recipe).
- Fresh pasta: 70 grams per serving.
- Dried pasta: 52 grams per serving.
- Note: Using a pasta press may result in 3-4 servings due to dough getting stuck. Extra dough can be hand-rolled into shapes like bow-ties or tagliatelle.
Serving Size and Carb Count:
- For larger portions, split the batch into 4 servings, resulting in 6.5 g net carbs per serving.
- Carbohydrates from allulose are not counted in total net carbs as they don’t affect blood sugar levels.
NUTRITION
- Serving Size: 1/5th of Entire Batch (70 grams of fresh noodles or 52 grams of DRIED noodles)
Calories: 162
Fat: 7.6 g
Carbohydrates: 5.2 grams (net carbs)
Protein: 16.6 grams
Pairing with Sauces
Explore the versatility of your keto lupin flour pasta by pairing it with various sauces. Here are a few suggestions:
- Alfredo Sauce: Creamy and rich, perfect for a decadent meal.
- Pesto: Fresh and herby, ideal for a light lunch.
- Marinara Sauce: A classic choice that never fails to satisfy.
Conclusion
Embracing a ketogenic lifestyle doesn’t mean sacrificing your favorite dishes. This keto gluten free lupin flour pasta offers a nutritious alternative to traditional pasta, allowing you to enjoy a beloved classic without the carbs. With this guide, you can easily integrate this versatile pasta into your cooking repertoire, ensuring that you can indulge in delicious, healthy meals that align with your dietary goals.
