Comparing Keto Coconut Flour, Almond Flour, And SunFlour

For those who are following a keto, low carb, or even a gluten-free diet, are always trying to find an alternative to classic wheat flour. Which option is the best? Well we did a taste test. 2 out of 3 people prefer SunFlour to almond flour or coconut flour. See below for how the test was carried out.

I have been gluten-free for over 15 years now. And low carb for 4 years on top of that. Trying to find flour alternatives to keep up with my healthy lifestyle has been a pain for the entire 15 years, and got worse when I decided to give up on all grain completely with the keto diet.

Sure, I tried my hand at almond flour recipes and coconut flour recipes, but the results were barely sufficient to satisfy any bread craving. . . But at least it was edible. . . For the most part.

I heard about sunflour (made out of sunflower seeds) just a few weeks ago, and started making my own 90 second bread. It was awesome! But was it really better than the other two flours?

3 empty bowls with 3 recipes underneath them. first recipe is for coconut flour 90 second bread. second is sunflour 90 second bread, third is almond flour 90 second bread

The Test: Almond -vs- Coconut -vs- Sun Flour

I got my 3 90 second recipes. As you can see the recipes have the same ingredients except for the flour used.

I melted a tablespoon of Butter in each bowl.

close up of bowls, recipes, and ingredients to make 3 variations of keto bread in the microwave. coconut flour, almond flour, and sun flour

(I use the bowl from IKEA. But these ones are perfect BUN size. I highly recommend you have something like this if you are going to be sticking with low carb)

Added an egg to each one, whisked with a fork till frothy.

Added the flour and the baking powder, whisked again till well combined, then they took turns going into the microwave for 90 seconds each.

4 images. 1 is cracking an egg. 2 is whisking the egg in the bowl. 3 is adding flour and baking powder. 4 is mixed but not in the microwave yet

Meanwhile I put together a basic chicken salad.

1 can of chicken, drained.

2 Tablespoons of (keto) Mayonaise

1 teaspoon Mustard,

A few dashes of seasonings (garlic, salt, onion powder, celery seeds)

I mixed all the ingredients together

Back to the keto 90 second breads

4 images. top right 3 90 second bread bowls just out of the microwave. next 3 images are close ups of the coconut, sunflour, and almond breads

Out of the microwave, I turned the bowls over and out popped each bread.

I cut it with a knife, and added mayo, cheese, and chicken salad to each plate.

Then cut it into 4 pieces.

4 images. top left 3 bowls of 90 second bread inside. top right the 3 bowls upside down on a plate, bottom left, the bowls are gone and the 90 second bread is left on the plates. bottom right, the breads are cut into 4ths

I then called my two teenagers down for a taste test.

They didn’t know which sandwich had which alternative flour in it.

(I tried it too)

My first child’s response to the low carb microwave breads

(Almond Sandwich) “Not bad, kind of dry. Compared to normal bread it is dry and doesn’t taste like much. Tastes a little bit like almonds. It’s soft though”

(Sunflour Sandwich) “This one is really soft, and also moist. It doesn’t really taste like anything. It tastes a little like sunflour, but you can’t really taste it with the other things in it.”

(Coconut Sandwich) “This one is really dry. And the texture is not that great. Really Dry. And the taste overwhelms what is inside it. I do not like this one”

My Second Child’s Response To The Keto 90 Second Bread test

(Almond Flour Sandwich) “It kinda tastes like bread. But it definitely has a different taste. The texture is kind of like hard bread. . . Like not super stale, but almost stale bread.”

(Sunflower Seed Sandwich) ” It’s softer than the other one, it has the soft bread-like consistency, but it’s still a little hard.

(Coconut Flour Sandwich “This is is like. . . I don’t know why, but I like this one the most.”

My Response To The 3 Kinds Of Keto Bread

Coconut Bread: It’s a little dense, a little grainy, but not as bad as I thought it would be. Not as dry as I thought it would be. . . But it didn’t raise very well.

Sunflour Bread: So this sunflour is spongy, moist, doesn’t taste like sunflour, doesn’t taste like anything. It does have a greenish tint to it. It’s not bad. Tastes very normal a lot like a sandwich. Maybe a slightly seedy taste.

Almond Bread: It’s fine. It’s not as soft as the sunflour is. I feel like I have to chew a little more with the almond flour to get it to dissolve.

We voted on the best bread. 2 of us decided the sunflour is the best, and the coconut flour is the worst out of the 3. But my second child liked the coconut flour best, and thought the almond flour was worst out of the bunch.

4 close up images of keto 90 second bread. top left is almond flour bread with chicken and cheese, top right is coconut flour sandwich, bottom left is sunflour sandwich, bottom right is all 3 sandwiches in a row

Directions For Sunflour 90 Second Bread:

1 Tablespoon of butter, melted.
1 egg, mixed into the butter.
3 Tablespoons of Sunflour with 1/2 teaspoon Baking powder, then mix well in the bowl.
Microwave for 90 seconds.
Turn the bowl upside down onto a plate to get it out. Cut in half, and add desired toppings to your low carb sandwich!

Directions For Almond Flour 90 Second Bread:

1 Tablespoon of butter, melted.
1 egg, mixed into the butter.
3 Tablespoons of almond flour with 1/2 teaspoon Baking powder, then mix well in the bowl.
Microwave for 90 seconds.
Turn the bowl upside down onto a plate to get it out. Cut in half, and add desired toppings to your low carb sandwich!

Directions for Coconut Flour 90 Second Bread:

1 Tablespoon of butter, melted.
1 egg, mixed into the butter.
1 1/3 Tablespoons of coconut flour with 1/2 teaspoon Baking powder, then mix well in the bowl.
Microwave for 90 seconds.
Turn the bowl upside down onto a plate to get it out. Cut in half, and add desired toppings to your low carb sandwich!