Know how to make keto atta at home for weight loss, diabetes and more!

Having rotis made of wheat flour, when trying to lose weight, might not be the best choice. Learn how to make keto atta at home for a low-carb alternative.
Keto atta
Learn how to make keto atta. Image courtesy: Adobe Stock
Manasvi Jain Updated: 17 Oct 2023, 18:29 pm IST
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Are you on a successful weight-loss journey with the mighty keto diet, but struggling to bid farewell to your beloved staples like roti and paratha? We have fantastic news for you! Say hello to your new best friend, keto atta – the ultimate solution that lets you indulge in your favorite Indian delights while staying true to your low-carb lifestyle. No more compromising on taste or giving up on your cherished dishes. Let’s take a look at how to make keto atta at home and reap its benefits.

What is keto diet?

The ketogenic diet encourages the body to enter a state of ketosis by reducing carbohydrate intake and increasing fat consumption. By drastically reducing carbohydrate intake and increasing fat consumption, the body switches its primary fuel source from glucose to ketones, which are produced from stored fat. This metabolic shift offers several health benefits, including weight loss, improved mental focus, and increased energy levels.

keto diet
Keto diet will be great if weight loss is your goal. Image Courtesy: Shutterstock

Keto atta vs wheat flour

While the keto diet primarily focuses on reducing carbohydrate intake, many individuals find it challenging to eliminate certain staple foods like rotis, parathas and chapatis from their diet. These traditional Indian foods are usually made from atta or wheat flour, which contains a significant amount of carbohydrates. By substituting traditional atta with a keto-friendly version, individuals on a keto diet can continue enjoying their favorite foods while staying in ketosis.

Also read: Fruits on a keto diet: What to eat and what to skip on your low-carb diet

Health benefits of keto atta

1. Low in carbohydrates: Keto atta is significantly lower in carbohydrates compared to traditional atta, making it suitable for those following a keto or low-carb diet.

2. Stable blood sugar levels: Since keto atta has a lower glycemic index (GI) than regular wheat flour, it causes a slower and more gradual rise in blood sugar levels after consumption. This helps prevent spikes and crashes in blood sugar, which is important for individuals with diabetes.

keto atta for Diabetes
Keto atta can be miraculous for people with diabetes! Image Courtesy: Shutterstock

3. High in healthy fats: Almond flour, the main ingredient in keto atta, is rich in healthy fats, including monounsaturated fats and omega-3 fatty acids. These fats contribute to improved heart health and provide a sustained source of energy.

4. Rich in fiber: Coconut flour and psyllium husk, both essential components of keto atta, are excellent sources of dietary fiber. A high-fiber diet aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.

5. Gluten-free: For individuals with gluten sensitivities or celiac disease, keto atta offers a gluten-free alternative to traditional wheat-based flours.

How to make keto atta at home?

Let’s take a look at how to make keto atta at home with keto-friendly ingredients to reap benefits like weight loss and management of diabetes:

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*1 cup almonds
*1/2 cup pumpkin seeds
*1/4 cup linseed (flaxseed)
*1/4 cup chia seeds
*1/4 cup psyllium husk powder
*1/4 teaspoon salt (optional)


1. In a blender or food processor, grind the almonds, pumpkin seeds, linseed, and chia seeds together until they form a fine powder-like consistency. Be careful not to over-process, as this can release oils and turn the mixture into a paste.

seeds in keto atta
A mixture of seeds goes inside the keto atta. Image courtesy: Adobe Stock

2. Transfer the ground mixture to a mixing bowl and add psyllium husk powder and salt (if desired). Mix well.

3. Slowly add warm water to the mixture while kneading with your hands. Begin with 1/4 cup of warm water and gradually add more as needed. The dough should come together easily, but it should not be too dry or sticky.

4. Once the dough is well-formed, cover it with a damp cloth and let it rest for 15-20 minutes. This resting period allows the psyllium husk powder to absorb moisture and bind the dough.

5. After resting, divide the dough into small portions and shape them into balls.

6. Place a ball of dough between two sheets of parchment paper or on a clean surface dusted with almond flour. Use a rolling pin to roll out the dough into a round, thin circle, similar to a chapati or roti.

7. Make keto rotis and enjoy with keto-friendly curries, stir-fried vegetables, or used as a wrap for various fillings.

Say goodbye to wheat flour and embrace keto atta and savor the benefits it brings to your health and well-being!

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About the Author

Manasvi Jain is a professional writer with a keen interest in spreading awareness about various health and wellness issues through her articles. She writes well researched articles by connecting with various doctors and health experts. ...Read More

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