Almond Flour or Meal

How to Use it, Where to Get It, Low-Carb Recipes

almond meal
This fresh-ground almond flour is made from almonds that have the skins removed. Andrew Bret Wallis/Photodisc/Getty Images

What is Almond Flour? What is Almond Meal?

Almond flour and meal are both just ground up almonds. Almond flour is most often made with blanched almonds (no skin), whereas almond meal can be made either with whole or blanched almonds. In either case, the consistency is more like corn meal than wheat flour. I find that for the most part they can be used interchangeably, although using flour from blanched almonds will produce a more "refined", less "grainy" result.

There is almond meal which is ground super-fine, but you have to go out of your way to find it.

What is Almond Flour/Meal Good For?

Almond flour is good in "quick-bread" type recipes, like muffins, nut breads, and pancakes (see recipes below), and also some cakes. It's not good for foods such as bread that require a real dough (you can't knead it). Usually, more eggs are required when baking with almond meal to provide more structure, since this is provided by the gluten in wheat flour. Almond meal can also be used in breading fish and other fried foods, but care must be taken not to burn it.

Almond flour is also good for adding nutrients to foods, as almonds, in general, are more nutrient-dense than grains.

Carbs in Almond Meal

Half a cup of ground almonds contains about 10 grams of total carbohydrate, 6 of which are fiber, for a net carb count of 4 grams of carbohydrate. That half cup also contains 10 grams of protein, 23 grams of fat, and 273 calories.

Can I Make My Own Almond Flour?

Yes, you can make it in a blender or food processor, though care must be taken not to go too far, or you will have almond butter! Use fairly small amounts, and pulse until it's meal.

Where Can I Get Almond Flour/Meal?

Most health food stores sell it. Trader Joe's has the best price I have found for almond meal with the skin.


Recipes for Muffins and Quick Breads with Almond Meal

Basic Low-Carb Muffins with variations - blueberry, apricot, etc.

Low-Carb Banana Bread

Low-Carb Pumpkin Bread

Low-Carb Cranberry Nut Bread

Low-Carb Biscuits

Recipes for Low-Carb Desserts Made with Almond Meal

Pumpkin Roll with Cream Cheese Filling

Spice Cake (or Honey Cake)

Strawberry Shortcake

Almond Spice Cookies (similar flavors as Hermit Cookies)

Cranberry Walnut Cookies (nice as Christmas cookies)

More Low-Carb Almond Flour Recipes

Almond Meal Pancakes (feel free to add blueberries or other berries)

Almond Meal Grits (yes, I'm not kidding) or Shrimp and Grits

Bacon and Egg Brunch Casserole

Green Bean Casserole with Onion Topping

Stuffing Bread for Turkey or Chicken

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