With that incomparable cornmeal taste, this low carb cornbread is an actual dream. Think unbelievably tender results… at just 6g net carbs!
Low Carb Cornbread 🌽
You know, with actual cornmeal!
Last weekend, as I was answering your early Thanksgiving baking queries, Lindsay posed an interesting question, “Paola, what would happen if I sub for some actual cornmeal in your (1g net carb!) keto cornbread muffins?”.
So dear Lindsay, I hope this post more than answers your question! As these, my friends, are pure heaven. So (so!) tender, yet surprisingly sturdy (ahem, cornbread stuffing!), these cornbread muffins with cornmeal are simply just *chef’s kiss*.
But (but!), is cornmeal keto?
Cornmeal isn’t generally considered keto due to its higher carb count and the fact that it’s a grain. For reference, 1/4 cup cornmeal has 26g net carbs vs the 2g net in almond flour (!!).
Still! And this is a VIP still. As I think you’ll find that when used in small amounts (say like pumpkin… or even berries!) you’ll surely be able to fit it into your low carb diet.
For instance, these low carb cornbread come to a net carb count of just 6g. And I want to encourage a ‘keto diet’ that is less about counting carbs and more about making smart food choices to use ketosis (you know, the metabolic state) to actually improve long term health… all while removing some big ‘psychological barriers’ around feeling limited with ingredients and choices.
Because remember, it’s the GI spike (and ultra refined ingredients!) that are the actual enemy.
And, as I’ve personally found over the past two years, I think it’s important that each of us tests out what ingredients work for us… you know, rather than following a list of foods off an influencer on the internet (lol, i know!).
OK onto the baking and first things first: make sure you use a medium grind cornmeal (I like this one!).
Just keep in mind that for best texture and rise, you’ll always want to regrind your golden flaxseed meal in a dry blender or bullet. Oh, and golden flaxseed isn’t the same as normal flaxseed (which results in gummy and dense baked goods).
Whey protein isolate. This one is pretty much a must if you’re baking the bread in a pan (say as opposed to muffins), as it will ensure your bread doesn’t collapse post-bake. Having said that, you can sub it with more almond flour and bake it in a muffin pan (smaller baked goods have don’t require as much structure). Not exactly the same, but works well.
Keep in mind that this ingredient varies tremendously from brand to brand, and nowadays I like to use this grass-fed one (its a tad bit pricier, but undoubtedly higher quality!).
You’ve got quite a few good options here! Allulose is my favorite for best texture and no aftertaste now, Lakanto Golden (baked goods with erythritol can have a slight hard texture, still not big deal here though you can just blast them in the microwave for a few seconds before serving), xylitol (use non-corn though to avoid tummy troubles!).
Pyure (an erythritol and stevia blend) is also a good one for muffins and quick breads, particularly if you’re trying to limit your sugar alcohol consumption (it’s added stevia makes it twice as sweet as sugar… i.e. you add half!).
Oh, and if not restricted by sugars, simply sub 1-to-1 with coconut or regular sugar.
And if using xylitol, make sure to be careful if you have a pup (or kitty!) around the house, as it’s highly toxic to the little guys!
One Last Thing
Seriously, don’t forget to whip up a batch of my heartwarming keto chili! #soulmates
And… The Video Story!
Low Carb Cornbread (with actual cornmeal!)
For the low carb cornbread
- 120 g (medium grind!) cornmeal
- 135 g heavy whipping cream at room temp (or use buttermilk, and skip the vinegar!)
- 1 tablespoon apple cider vinegar
- 96 g almond flour
- 30 g golden flaxseed meal
- 20 g whey protein isolate
- 2 teaspoons baking powder
- 1 teaspoon xanthan gum
- 1/2 teaspoon baking soda
- 1/2 teaspoon kosher salt
- 4 eggs at room temp
- 1/4-1/2 cup allulose erythritol or xylitol, to taste (I use 1/4 cup allulose)*
- 84 g butter melted & cooled
- See recipe video for guidance (pretty please!). This is truly an easy, no-fuss cornbread recipe, with staple low carb pantry ingredients.
- Add cornmeal, heavy whipping cream and apple cider vinegar (or buttermilk!) to a medium bowl. Mix thoroughly and set aside to rest for 20 minutes while you prepare the rest.
- Preheat oven to 350°F/180°C. Line a a muffin tray with paper liners (or butter generously!). And yes, this recipe can also be baked in the traditional way- i.e. heat up a cast iron pan in the oven with butter (15 minutes will do), add the cornbread batter and pop back in the oven *right away!*. This will create a delicious crisp, golden crust ;).
- Add almond flour, flaxseed meal, whey protein, baking powder, xanthan gum, baking soda and salt to a medium bowl. Whisk until thoroughly combined, set aside.
- Add eggs and sweetener to a large bowl and whisk (energetically!) for a couple minutes until airy and lighter in color. Whisk in the butter.
- Whisk in the dry flour mixture in two parts, and whisk in the cornmeal 'buttermilk' mix.
- Divide the batter into the muffin pan (using an ice cream scooper is ace here!). Smooth out the top with a wet spatula (or your fingertips), if need be.
- Bake for 24-27 minutes, until golden and a toothpick inserted comes out clean (I do 25 minutes). Watch out after minute 15, and tent with aluminum foil if they begin to brown too quickly (you know, an unfortunate tendency of allulose). I also found that these guys barely collapsed at all while cooling- hurray!
- Remove from the pan after 10 minutes and allow to cool completely before digging in for best texture. And if you can't hold your horses (i.e. you've got a big bowl of chili awaiting), at least give them 20 minutes to chill out.
- Store in an airtight container for 3-4 days or in the freezer for a couple months. Serve warm with a big pat of salted butter (non negotiable in my book!).
- My top tip: consuming some carbs (such as this low carb cornbread) should have very little impact on your GI if consumed the right way: eat your greens first (I do a small fatty salad with evoo and acv), and be sure to pair it with a fatty main course (i.e. the chili!). Many of you have reported back over the past week that consuming moderate carbs this way barely impacts your glucose levels (needless to say, we're all different so it's important that you test what works for you!).