These Keto Cookies with Chuva Flour and Hemp Hearts are crunchy perfection! They are made with wholesome, nutritious ingredients and full of protein, fiber and healthy fats. Plus, they’re so tasty and easy to customize with your favorite flavors and spices. Eat them with breakfast, soups and stews, or have them as a healthy, low-carb snack or snack.
Why do we love these keto cookies?
I love making and eating cookies! Here are a few reasons why I love these:
- They are made with my favorite healthy and nutritious ingredients: chufa flour, hemp flour and hemp hearts, almond flour, golden flax seeds, sesame seeds and psyllium husks.
- They suit so many diets – they’re gluten-free, lectin-free, low-carb and vegan, and can be made nut-free by replacing the almond flour with guava flour.
- They are full of vitamins and minerals, prebiotic fiber, protein and healthy fats.
- They are easy to make and are prepared in just a few simple steps.
- They are so versatile: you can eat them at any time of the day, for breakfast, lunch or dinner, or as a healthy snack.
- They are crunchy and tasty and very satisfying!
Jufa flour
Chufa flour is one of my favorite flours for baking. Gluten free, lectin free and keto free, also AIP compliant. Despite the name, chufas are not nuts, but tubers. They are naturally sweet and have great nutritional value. To read more about my favorite gluten-free and lectin-free flours, check out this article:
I’ve seen some chuffa flour cookies in stores, but they have other ingredients that I don’t eat (like oats), so I wanted to make my own gluten-free, lectin-free chuffa flour cookies.
I consider chufa flour and hemp flour to be the main ingredients in these cookies, but the other ingredients are just as important in the taste and nutritional profile of these cookies. Additionally, psyllium husk and flaxseed act as binders in the absence of eggs and gluten.
The difference between hemp flour, hemp protein powder and hemp hearts
Hemp flour is fairly new to the gluten-free baking scene, so I was also curious to understand if there is a difference between hemp flour and hemp protein powder. Protein powder is made by removing most of the fiber from hemp flour, resulting in a powder that is more concentrated in protein and has minimal fiber.
Hemp protein powder is great for smoothies, while hemp flour is used for baking.
Someone asked me if they could make hemp flour by grinding hemp hearts. The answer is no, at least not if you want all the flour. Hemp flour is made from whole hemp seeds. Hemp hearts are obtained by removing the husk from whole hemp seeds. This is why hemp flour has a dark green color.
Ingredients for making keto cookies with jufa flour and hemp
BARCELONA OF FLOUR:
- 2 tablespoons psyllium husk flakes (whole)
- 2 tablespoons flax meal (for milder flavor, use golden flaxseed; for stronger flavor, use brown flaxseed)
- 2 tablespoons of whole hemp flour
- 2 tablespoons almond flour (preferably organic)
- 4 tablespoons of chufa flour
- 1/2 teaspoon sea salt
- Optional flavors: toasted coriander seeds and cumin seeds, long peppers, OR use your favorite spices and flavorings
WET INGREDIENTS:
COMPLEMENTS:
- 1 tablespoon of sesame seeds
- 1 tablespoon of hemp seeds
SUBSTITUTIONS for cookies without nuts: If you want to keep these cookies nut-free, you can replace the almond flour with guava flour.
How to make these keto cookies with chufa flour and hemp
One of the reasons I love these keto cookies is that they are so easy to make. The steps where you will spend the most time will be the rolling of the dough. For me, the hardest part is getting an even thickness so that all the cookies bake at the same time.
I noticed that if I press too hard on the rolling pin or go too fast, the dough gets thicker in the middle and gets thinner around the edges.
But if I roll it gently and slowly, I manage to keep it all the same thickness. But even if the edges get thinner, you can always take them off first and give the rest more time to get crispy.
Here are the steps:
- Preheat the oven to 350F (180C) and prepare a large baking sheet.
- Make the flour mixture by combining all the ingredients and adding your favorite spices and flavors.
- Add the olive oil, then gradually add the hot water and mix until you get a dough. Add the sesame and hemp seeds and knead until a dough forms. Let the dough rest for about 5 minutes.
- Place the ball of dough on a sheet of parchment paper and roll it out with your hands, shaping it into a rectangle. If you find that the dough is too dry, you can do it with wet hands.
- Add another piece of parchment paper on top and gently roll out into a larger rectangle, doing your best to keep the thickness even throughout (about 1/8 inch or 4mm).
- Gently remove the top paper and slide the bottom paper with the dough on top of the baking sheet. Slice with a pizza cutter or knife into squares or rectangles and poke holes with a fork (this will make them look like cookies, but also help them cook more evenly).
- Bake for 20 minutes undisturbed, then remove the tray and separate all the cookies.
- Put them back in the oven, set the timer for 10 minutes, then check them again, and set the timer for another 5 minutes if they’re not done. They shouldn’t feel soft anymore, but you don’t want them to burn either. The mines are ready in a total of 35 minutes. After 35 minutes, I turn off the heat and leave them in the oven with the door open for another 5 minutes. If you have thinner edges that crisp up faster, remove them.
How to serve these keto cookies
I love these Keto Hemp Flour Cookies because they go with everything. I usually like to keep my dinners low carb so they are the perfect accompaniment to soups, salads and stews. But they’re so hearty and satisfying that they’ll save you any time of day.
They are also the best travel snack. Make a double batch of these before your trip and bring them with you. They will stay crisp at room temperature for about three days.
More healthy cookie recipes:
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Ingredients
- BARCELONA OF FLOUR:
- 2 tablespoons psyllium husk flakes (whole)
- 2 tablespoons flax meal (for a milder taste of golden flax, for a stronger taste of brown flax)
- 2 tablespoons of whole hemp flour
- 2 tablespoons of almond flour
- 4 tablespoons of chufa flour
- 1/2 teaspoon sea salt
- Optional flavors: toasted coriander seeds, fresh rosemary, long peppers (use your favorite flavors)
- WET INGREDIENTS:
- 1 tablespoon of extra virgin olive oil
- 6 tablespoons of hot water
- COMPLEMENTS:
- 1 tablespoon of sesame seeds
- 1 tablespoon of hemp seeds
Instructions
Preheat the oven to 350F (180C) and prepare a large baking sheet.
Make the flour mixture by combining all the ingredients and adding your favorite spices and flavors.
Add the olive oil, then add the hot water and mix with your hands. Add the sesame and hemp seeds and knead until it forms a ball of dough. Let the dough rest for about 5 minutes.
Place the ball of dough on a sheet of parchment paper and roll it out with your hands, shaping it into a rectangle. If you find that the dough is too dry, you can do it with wet hands.
Add another piece of parchment paper on top and gently roll out into a larger rectangle, doing your best to keep the thickness even throughout (about 1/8 inch or 4 mm).
Gently remove the top paper and slide the bottom paper with the dough on top of the baking sheet. Slice with a pizza cutter or knife into squares or rectangles and poke holes with a fork (this will make them look like cookies, but also help them cook more evenly).
Bake for 20 minutes undisturbed, then remove the tray and separate all the cookies.
Put them back in the oven, set the timer for 10 minutes, then check them again, and set the timer for another 5 minutes if they’re not done. They shouldn’t feel soft anymore, but you don’t want them to burn either. The mines are ready in a total of 35 minutes. After 35 minutes, I turn off the heat and leave them in the oven with the door open for another 5 minutes. If you have thinner edges that crisp up faster, remove them.
