These walnut flour recipes are deliciously nutty and high in protein!

These walnut flour recipes are deliciously nutty and high in protein!

Nut flours are an excellent choice when it comes to a figure-conscious and healthy diet. Today we’re going to tell you more about a flour alternative that is not as popular but is no less interesting. Walnut flour contains approx. 35-45 g protein and is therefore an ideal ingredient in a low-carb diet. It tastes deliciously nutty and is also a valuable source of fiber. Since walnuts are gluten-free, this flour alternative can also be used to make gluten-free baked goods. We have put together a few simple walnut flour recipes and will also tell you how to make walnut flour yourself.

What is walnut flour?

Walnut flour is a by-product of the production of walnut oil by mechanical pressing of unroasted walnuts. Walnut flour is available de-oiled, partially de-oiled and as walnut meal. As we explained in the article about the best low carb flour alternatives, meal means that the nuts are simply finely ground in a blender. Therefore, in many recipes, walnut flour means the ground walnuts.

Nutritional values ​​of walnut flour, de-oiled, per 100 g:

407 kcal
19 g carbohydrates
44 g protein
16 g fat

Nutritional values ​​of walnut meal per 100 g:

445.6 kcal
27 g carbohydrates
30 g protein
18 g fat

What ingredients make walnut flour so healthy? Walnuts are an excellent source of iron, magnesium, phosphorus, manganese, copper, ellagic acid, vitamins A, B, C and E and many trace elements. They have a strong antioxidant effect and contain significantly more omega-3 fatty acids than any other nut.

How do you make walnut flour? Simply put 100 g of walnuts in a blender and chop until you get fine crumbs. Just make sure that if you grind the walnuts longer, the walnut oil contained in them will form a smooth walnut paste.

How should you store the walnut flour? After your flour is ready, you need to make sure you store it properly! The homemade nut flour must be kept in an airtight container, either in the refrigerator or in the freezer, otherwise it will go rancid. Stored dry and cool, it lasts for a few weeks, preferably after 3 weeks at the latest. If your nut flour tastes more than a bit bitter, it has gone rancid and should be thrown away. However, the de-oiled nut flour bought in the shop scores with a very long shelf life – about three to six months. This is probably due to the reduced fat content due to the oil pressure.

Walnut flour vs. Almond flour

Walnut flour and almond flour are two nut flours that have a lot in common, but also some big differences. The two most obvious differences between walnut flour and almond flour are their colors and their textures. This is due to the processing of the nuts. Almond flour is made from blanched almonds and has a finer texture. In addition, walnut flour is brown, while almond flour has a light, cream color. The taste is also different. The taste of almond flour is mildly nutty, while walnuts can taste a bit bitter. The skin of the walnuts can give the walnut flour a strong nutty taste, which of course also influences the taste of the baked goods. Therefore, this nut flour is not for everyone. Almond flour can be replaced with walnut flour, but you have to be prepared for the difference in taste of the desserts. The taste of walnuts goes well with: apples, coffee, carrots, bananas, chocolate, dates, pumpkins, sweet potatoes, maple syrup, cardamom, cinnamon, ginger, goat cheese and cheddar cheese.

What can walnut flour be used for?

Walnut flour is used in a variety of ways in the kitchen. It can be used to make savory and sweet dishes and gives baked goods like cakes, pancakes, cookies and muffins a rich taste. You can sprinkle walnut flour on your breakfast cereal or refine sauces and salad dressings to make them nutritious and viscous. Walnut flour works well as a breading for fish or chicken instead of breadcrumbs. Below we’ve put together a few interesting walnut flour recipes for low-carb beginners. If you enjoy experimenting, you can also vary the ingredients.

Bake low carb bread from walnut flour

Ingredients:

150 g walnut flour (finely ground walnuts)
50 g linseed flour (finely ground linseed)
4 eggs
4 tablespoons of yogurt
1 tsp baking soda
2 tbsp coconut flour

Since walnut flour does not contain gluten, the bread can become a bit crumbly. In order to give it some volume, the baking soda is first dissolved in the yoghurt.

1. Mix the walnut flour, linseed flour and coconut flour in a bowl.
2. Put the yogurt in another bowl, then add the baking soda and then the eggs.
3. Add the liquid to the dry ingredients and mix everything together.
4. Place the dough in a baking pan and bake at 180 degrees for 50 minutes.

Keto balls with walnut flour

Crunchy on the outside and soft on the inside, these balls are a high-fat, low-carb dessert that can be baked quickly with just a few ingredients.

Ingredients:

120 g walnuts
100 g sesame tahini
the egg white of 2 medium-sized eggs
a pinch of salt
1 tbsp dark molasses (alternative: 4-5 dates, soaked in water)

* These ingredients make 200 g or about 30 small balls. Increase the amounts proportionally if you want to bake more walnut balls.

preparation:

1. Finely grind walnuts (even larger pieces are no problem)
2. Blend tahini, molasses, salt and protein in a blender until smooth. Put the mixture in a bowl and add the almond flour. The mixture should be moist. If it is too liquid, add one or two more spoons of ground walnuts.
3. Form small balls (approx. 30 pieces) with slightly damp hands and spread them on a baking sheet lined with baking paper.

to bake:

1. Bake for 10 minutes in a preheated oven at 150 degrees with forced air.
2. Leave the oven off after the baking time has elapsed, but close for another 5 minutes.
3. Follow for another 5 minutes with the oven door open.

Calories per ball – 52 kcal
Total carbohydrates – 2 g
Net carbohydrates – 1 g
Fat – 4 g
Protein – 2 g
Dietary fiber – 1 g

Walnut flour biscuits (low carb, paleo, sugar-free, gluten-free, lactose-free)

And here’s another idea for baking with walnut flour. To ensure that the cookies stay crispy on the outside and soft on the inside, the egg whites are heated in a water bath and mixed with the other ingredients.

Ingredients:

100 g walnut flour (ground walnuts)
4 tbsp erythrol / stevia
the egg white of 2 eggs
a few drops of lemon juice
1 tbsp coconut flour
1 tsp vanilla

Preparation:

• Place half of the walnuts, egg white, sweetener and vanilla in a round bowl and heat over a water bath. The temperature should not be too high so that the egg white does not boil, but only warm, so that a homogeneous, sticky, slightly creamy mixture is created.
• Add the other half of the walnut flour and stir well again.
• Remove the bowl from the water bath and add a few drops of lemon juice and a tablespoon of coconut flour.
• Spread the dough with a spoon on a baking sheet lined with baking paper.
• Bake in a preheated oven at 160 degrees for 15-20 minutes or until golden brown.

Walnut flour pancakes (paleo, gluten-free, low carb)

These walnut pancakes make a quick and delicious breakfast! They’re full of healthy fiber and they taste great. They are also low in carbohydrates and free of processed sugar.

Ingredients for 9 pancakes:

250 g walnuts
4 tbsp coconut flour
1 teaspoon Baking powder
3 tbsp maple syrup
3 eggs
1 tsp vanilla extract
6 tbsp almond milk
Oil for frying

1. Chop the walnuts in a blender or food processor.
2. Put the ground walnuts in a medium bowl along with the other dry ingredients. Stir everything until everything is well mixed.
3. Add the eggs, vanilla and maple syrup to the dry ingredients and mix. The dough should be sticky.
4. Add the almond milk and stir again until everything is well mixed and the dough has become a little thinner.
5. Heat a pan on low to medium heat.
6. Rub the pan with ghee or coconut oil to prevent sticking.
7. Form small pancakes out of the dough and fry uncovered for about 6 minutes until the edges start to brown.
8. Turn over and fry for another 3-4 minutes.
9. Turn off the heat and put a lid on the pan. Let it rest for 2 minutes.

Calories per pancake: 227 kcal
Carbohydrates: 10 g
Protein: 6 g
Fat: 18 g

Walnut flour muffins

Ingredients:

200 g walnuts
3 eggs
100 g dates, pitted, soaked in water
1 tsp linseed
1 tsp chia seeds
cinnamon
optional: orange or lemon peel, grated

Preparation:

1. Preheat the oven to 200 degrees.
2. Witch the walnuts in the food processor and put them in a bowl.
3. Then puree the dates in the blender.
4. Add the remaining ingredients and mix everything well together. Then fill the mixture into muffin cases.
5. Place the muffin tin in the oven and reduce the temperature to 160 degrees. Bake the muffins for about 20 minutes. Watch their color and texture.

Cake made from walnut flour with only 3 ingredients

This cake is so simple and also gluten-free. It is made with only three ingredients. The eggs combine the ground walnuts and sugar perfectly in the cake batter.

Preparation time: 20 minutes / baking time: 40 minutes / makes about 8 servings

ingredients:

230 g ground walnuts
250 g of fine sugar
6 eggs at room temperature
For garnish: 8 walnut halves, powdered sugar, sweetened whipped cream

Preparation:

1. Grease a 22 cm baking pan with butter. Preheat the oven to 180 degrees.
2. Separate the egg yolk from the egg whites. Beat the sugar with the egg yolk until foamy with a hand mixer for about 8 to 10 minutes. Mix in the ground walnuts with a spatula.
3. Beat the egg whites to snow. Carefully fold the egg whites in three parts under the egg yolk mixture.
4. Place the cake mixture in the baking pan and bake until the cake shrinks on the edge – depending on the oven, 30 – 40 minutes. The toothpick should only come out slightly damp, but without crumbs. Don’t bake – the cake should stay moist inside!
5. Let the cake cool in the baking pan for 5 minutes before you take it out and tumble it on a kitchen rack.

After cooling, place on a serving plate, dust with icing sugar and decorate with the walnut halves. Serve with slightly cold whipped cream. Enjoy!

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