TL;DR
Yes, you can use baking powder on a keto diet. Baking powder is a low-carb leavening agent that can help baked goods rise. It typically contains baking soda, cream of tartar, and cornstarch. The small amount of carbs in baking powder is usually negligible. When baking keto recipes, use aluminum-free baking powder to avoid metallic tastes. Store baking powder properly, and replace frequently for best results.
What Is Baking Powder?
Baking powder is a leavening agent used in baking to help batters rise and create fluffier baked goods. It produces carbon dioxide bubbles when exposed to heat and moisture, causing baked goods to inflate.
The main ingredients in baking powder are:
- Baking soda – Provides the core leavening power. Baking soda is sodium bicarbonate.
- Acid – Activates the baking soda. This is usually cream of tartar (potassium bitartrate).
- Cornstarch – Absorbs moisture and keeps the powder dry.
Sometimes, baking powder also contains:
- Calcium acid phosphate – An additional acid to react with baking soda.
- Aluminum salts – Help with browning and texture, but can impart a metallic taste.
There are two main types of baking powder:
- Single-acting baking powder – Contains only one acid. It reacts as soon as it gets wet.
- Double-acting baking powder – Contains two acids. The first acid reacts when it gets wet. The second acid reacts again at higher temperatures in the oven.
Double-acting powder helps batters retain their rise longer before baking. This is the most common type sold today.
Is Baking Powder Keto-Friendly?
Baking powder is generally considered keto-friendly and can be used in low-carb recipes.
Here’s a look at the carb count of the main ingredients:
- Baking soda – 0g net carbs
- Cream of tartar – 0g net carbs
- Cornstarch – 88g net carbs per 100g
The tiny amount of cornstarch doesn’t significantly affect the overall carb count. Each teaspoon of baking powder contains around 1g of cornstarch and 1-2g net carbs.
This is negligible in most recipes. Even if a recipe calls for 2-3 teaspoons of baking powder, it’ll only provide 3-6g net carbs at most.
Watch Out for Added Starches
Some cheap baking powders use extra fillers like wheat flour or potato starch instead of cornstarch. This adds more digestible carbs.
Check the label carefully and avoid brands with added sugars or starches. Opt for aluminum-free baking powder made with non-GMO cornstarch.
Benefits of Using Baking Powder on Keto
Here are some benefits of using baking powder on a keto diet:
Provides Leavening Without Yeast
On keto, yeast should be limited since it’s high in carbs. Just 1⁄4 ounce (7 grams) of yeast contains around 3g net carbs.
Baking powder offers leavening power without adding yeast. It helps keto baked goods like cakes, cookies, breads, and muffins rise and achieve a fluffy texture.
Replaces Eggs in Some Recipes
Eggs provide structure and lift in baking. However, some people prefer to limit eggs or need egg-free options.
Baking powder can replace some of the lift that eggs provide. For example, an egg-free keto cake may use extra baking powder to help it rise effectively without collapsing.
Creates Quick Breads and Batters
Baking powder enables you to make quick breads and batters that don’t require yeast. Examples include pancakes, waffles, biscuits, shortbread, and muffins.
These soft, fluffy baked goods are convenient for busy mornings or when you want something fast. The baking powder gives them rise without needing prolonged fermentation.
Maintains Volume in Baked Goods
Keto baked goods that are low in carbs tend to be more dense and compact. All the air bubbles produced by yeast and starches are lost.
Baking powder helps add back some of that lost lift and volume. Your almond flour muffins and crackers can better maintain their full shape.
Lets You Make Layer Cakes
Having fluffy, tender layers is important for making frosted layer cakes. Baking powder enables each layer to rise up high without collapsing.
You can make birthday cakes and other festive layered cakes on keto by utilizing baking powder as a leavening agent.
Works as a Substitute for Baking Soda
Keto recipes will sometimes use baking soda on its own to provide lift. However, too much baking soda can create a metallic taste.
Baking powder contains baking soda, but in smaller, better balanced amounts. Substituting baking powder reduces the risk of a chemical baking soda flavor.
How Does Baking Powder Work?
Baking powder works via a chemical leavening reaction. Here are the basic steps:
1. Baking powder combines baking soda and acid(s). Drying agents like cornstarch absorb any moisture to keep the powder stable.
2. When baking powder gets mixed into a batter or dough, the liquid hydrates the powder and dissolves the components.
3. The acid reacts with the baking soda, creating bubbles of carbon dioxide. This causes the mixture to expand and rise.
4. Heat from the oven accelerates the release of carbon dioxide, further increasing the volume and lift.
5. As it cools post-baking, the Structure firms up around the air pockets, resulting in a soft and spongy texture.
Both the baking soda and acid are needed for the full rising action. Baking soda on its own requires an external acid like lemon juice to activate it.
Double-Acting Baking Powder
Double-acting powder provides extra lift from that second acid that only dissolves later at higher temperatures.
This helps maintain rise in the oven rather than losing it too soon after mixing. Double-acting powder is preferred for most keto baking recipes.
Substituting Baking Powder for Baking Soda
Baking soda needs an acid to activate it. Baking powder already contains acids.
So if a keto recipe calls for baking soda, you can replace it with baking powder instead. Here is a simple substitution ratio:
- 1 teaspoon baking soda = 3 teaspoons baking powder
The baking powder provides both the soda and acid components. Just remember to triple the amount.
Adding a little more or less baking powder is unlikely to affect the outcome. But excessive amounts may leave a chemical taste.
How Much Baking Powder to Use in Keto Recipes
The amount of baking powder to use depends on the recipe and ingredients. Here are some general guidelines:
- Cakes: 1-1.5 teaspoons per cup of flour
- Cookies: 0.5-1 teaspoon per cup of flour
- Quick breads: 1.5-2 teaspoons per cup of flour
- Pancakes/waffles: 1.5-2 teaspoons per cup of flour
For yeast breads, only a pinch or two is needed since the yeast provides most of the rise.
Some experimentation may be needed based on factors like:
- Other leavening ingredients used, like eggs or whipped egg whites
- Moisture content of the batter or dough
- Desired texture and amount of rise
When in doubt, start with less baking powder and increase as needed. Too much can create an overly light texture that falls flat.
Tips for Using Baking Powder on Keto
Here are some tips for successfully using baking powder in keto and low-carb baking:
Opt for Aluminum-Free Baking Powder
Some baking powders contain aluminum salts, like sodium aluminum sulfate. This can lend an unpleasant metallic taste, especially when used in higher amounts.
Choose an aluminum-free baking powder. Look for one made with non-GMO cornstarch instead of aluminum additives.
Avoid Double-Dipping with Spoons
Use a clean, dry spoon each time you scoop out baking powder to avoid introducing moisture prematurely. Any lumps or wetness can cause uneven rising.
Thoroughly Whisk or Sift In
Properly incorporating baking powder prevents pockets that can lead to a gritty texture. Sift and whisk well to evenly distribute throughout the dry ingredients.
Store Airtight in a Dry Area
Once exposed to air and moisture, baking powder starts to lose potency over time. Store in an airtight container in the pantry or fridge to maximize freshness.
Pay Attention to Best-By Dates
Replace baking powder every 6-12 months for optimal leavening power, sooner if it’s been exposed to humidity. Old, ineffective powder leads to flat baked goods.
Activate with an Acidic Liquid When Possible
Using an acidic ingredient like buttermilk, yogurt, or lemon juice helps activate the baking powder for extra lift.
Don’t Overmix Batters
Vigorously mixing batters once the baking powder is added can deflate them. Gently fold wet and dry ingredients just until combined.
Let Batter Rest Before Baking When Possible
After mixing, let batter sit 5-10 minutes. This allows time for the baking powder to fully react before the high oven temperatures drive off CO2.
Common Questions
Can I make my own baking powder?
Yes, you can make baking powder at home by mixing baking soda and an acid like cream of tartar:
- 1 part baking soda
- 2 parts cream of tartar
Use 1 teaspoon of homemade powder per 1 cup of flour. Store in an airtight container and replace monthly.
What can I use if I don’t have baking powder?
In a pinch, use baking soda plus an acid source like yogurt, lemon juice, or apple cider vinegar. You’ll need 3 times as much baking soda as the recipe calls for powder.
Self-rising flour contains baking powder. Make your own by mixing all-purpose flour with 1.5 teaspoons powder + 1⁄2 teaspoon salt per cup of flour.
What happens if you use too much baking powder?
Too much baking powder can give a soapy, chemical taste. It also causes quick over-rising that deflates into a coarse, crumbly texture.
Should baking powder be added dry or mixed in?
Dry ingredients like baking powder should first be sifted together. This evenly distributes throughout the flour before mixing into wet ingredients.
Does baking powder really expire and go bad?
Yes, baking powder effectiveness decreases over time. Old powder may not cause rising. Expired baking powder also impacts flavor. Replace every 6-12 months.
The Bottom Line
Baking powder is a versatile, low-carb leavening agent for keto baking recipes. It produces lift and rise without the carbs of yeast.
Opt for aluminum-free baking powder made with non-GMO cornstarch. Use the recommended amount for the recipe. Properly incorporating baking powder prevents dense spots.
Pay attention to expiration dates and store baking powder correctly in a sealed container. Make sure to replace old containers frequently for best results.
With the right practices, baking powder helps create fluffier, lighter keto baked goods with fewer carbs than traditional options. It allows you to keep enjoying cakes, breads, muffins and more on a low-carb diet.
