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    Home / Keto Articles / Is Oat Fiber Keto? Keto Oat Fiber Recipes

    Is Oat Fiber Keto? Keto Oat Fiber Recipes

    February 7, 2023 by Keto Cooking Christian 2 Comments

    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, see Disclosure.
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    If you have ever wondered if Oat fiber is Keto-friendly, this article provides you with the answer. It also covers some of the benefits of using it as well as the best Keto recipes using oat fiber.

    oat fiber in wooden bowl with oats on the side
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    When it comes to Keto baking, one of the most commonly asked questions is about oat fiber. Maybe it's because people read the word, "oat," and immediately think it's a no-go on Keto. Hopefully this article will clear up that misconception and will provide you with some very enticing Keto dessert recipes, Keto bread and more!

    What is Oat Fiber?

    Oat fiber is a type of flour that consists of just fiber extracted from the husk of an oat grain. It’s completely different from the oat kernel or oat bran.

    How is Oat Fiber Made?

    The oat plant has four main parts. The plant in its entirety, an oat flower, the outer husk and the inside portion called the groat. Groat is what is used to make the different types of oat products that we see on the shelves at the grocery store, including oat flour and other carb-heavy products. But the big question - is how oat fiber is made?

    To make oat fiber, the outer husks, which is all fiber, are removed from all other parts of the plant. They are pulverized into a fine powder and packaged as a baking supplement to other types of flours to add bulk and texture to baked goods. That's it...they are just powdered husks. You will typically use oat fiber in combination with other Keto friendly flours.

    Can You Eat Oat Fiber on a Keto Diet?

    Oat fiber is pure insoluble fiber, which doesn't dissolve in water and isn't broken down in the digestive tract, with zero net carbs, it's perfect for a Keto Diet. It helps give a more traditional texture and that's why I use it so often.

    oat fiber and oats in 2 bowls with wooden spoons on side

    Is Oat Fiber the Same as Oat Flour?

    No, it is not the same. We've discussed how oat fiber is made, but how is it different than how oat flour is made? Oat flour is made from grinding up entire oats until it has a flour like consistency.

    Though it has become popular in gluten-free baking, oat flour is not considered Keto friendly. In fact, for ½ cup of oat flour there are over 34 grams of carbs with only 3.4 grams of fiber.

    How Many Carbs in Oat Fiber?

    Depending on the brand, most oat fiber has zero net carbs, proteins and fats. Just like with any other product, be sure and check the label of the brand you use. Some brands may contain trace amounts of net carbs but it's a very small amount.

    Does Oat Fiber Spike Insulin?

    It is so rich in fiber with zero glycemic index, that it should not affect your insulin when ingested. Of course, if you are insulin sensitive, you should always test your levels when trying any new food. Personally, I've never had it spike mine when I've tested.

    LifeSource Oat Fiber

    What is the Best Oat Fiber to Buy?

    The brand of oat fiber that I have found to be the best is LifeSource. They grind it to a very fine powder and its super mild in flavor, which makes it blend really well and the flavor doesn't compete with any other ingredients.

    Oat fiber has increasingly become more popular and it's starting to show up on the shelves at a lot of large grocery chains and health food stores. I typically order mine on Amazon.

    Oat Fiber Benefits

    There are trace amounts of calcium and iron with 12 mg of potassium in a teaspoon of oat fiber. Though there's not much nutritional value in oat fiber, the REAL benefit of using it all comes down to the having a zero-carb product that adds amazing texture dessert recipes or recipes that call for almond flour.

    What is a Substitute for Oat Fiber?

    To get the best results, use oat fiber whenever you can. If you're unable to find it, try using a combination of psyllium husk powder and coconut flour as an oat fiber substitute. Since both are very absorbent, you might have to add a little more liquid.

    oat fiber in burlap bag with oats next to it

    Oat Fiber Recipes

    Best Keto Breads Using Oat Fiber

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      Best Homemade Keto Bread
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      Keto Garlic Rolls
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      Homemade Keto Bagels (Not Fathead)
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      Homemade Keto Buns (Fluffy & Chewy)
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      Homemade Keto Cinnamon Rolls
    • keto tortillas on wooden cutting board
      Homemade Keto Tortillas
    • Keto Dinner Rolls with melted butter on top
      Keto Dinner Rolls
    • Keto Braided Herb Bread on white plate
      Keto Braided Herb Bread

    Keto Cakes with Oat Fiber

    • 2 layer strawberry shortcake
      Keto Strawberry Shortcake
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      Keto Chocolate Cake
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      Keto Pound Cake
    • Keto Coffee Cake cut into slices stacked up
      Keto Coffee Crumb Cake (Gluten Free)

    Keto Muffins with Oat Fiber

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      Keto Blueberry Muffins
    • closeup of Keto Strawberry Lemonade Muffin on white plate
      Keto Strawberry Lemonade Muffins
    • closeup overhead view of snickerdoodle muffins in a brown basket
      Keto Snickerdoodle Muffins (Gluten-Free)
    • chocolate chocolate chip muffins on cooling rack
      Keto Double Chocolate Muffins

    Keto Cookies with Oat Fiber

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      Keto Cream Cheese Cookies
    • closeup of spatula holding Keto Chocolate Chip Cookie over a cooling rack
      Chocolate Chip Cookies
    • stack of butter pecan cookies on white plate with one broken cookie
      Keto Butter Pecan Cookies
    • vanilla wafers in white bowl
      Keto Vanilla Wafers

    Other Keto Recipes Using Oat Fiber

    • Keto Bread Crumbs in white bowl with spoon holding up some
      Keto Bread Crumbs
    • ranch crackers stacked up on white board
      Keto Ranch Crackers
    • baked pie crust with crimped edges
      Homemade Keto Pie Crust (Gluten Free)
    • overhead view of Keto Cinnamon Roll Waffles with icing and pad of butter on top
      Keto Cinnamon Roll Waffles with Cream Cheese Icing

    More Keto Articles

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      Are Strawberries Keto? Best Keto Strawberry Recipes
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      Is Zucchini Keto? Best Keto Zucchini Recipes
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      Are Bell Peppers Keto? Best Keto Bell Pepper Recipes
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    Filed Under: Keto Articles, Oat Fiber, Posts

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    1. patricia

      February 20, 2023 at 12:38 pm

      this is very interesting. But I have to be egg free due to an allergy and you often have eggs in your recipes using oat fiber.
      I often see recipes using psyllium husks and no egg. Is it possible to use the sub of psyllium husk for oat fiber? are they interchangeable in recipes?
      What is your ratio to use oat fiber per using a flour blend?
      Thank you

      Reply
      • Keto Cooking Christian

        February 20, 2023 at 6:47 pm

        I have a couple of sources you can check out. Look at the bottom of this post for substitutes for oat fiber. I have another article for Keto baking that has suggestions. https://ketocookingchristian.com/keto-baking-made-easy/

        Reply

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