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Keto Toad in the Hole

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When I mentioned this week's recipe plans on Facebook, some of my followers were like What On Earth is a Toad in the Hole??

Yes, Toad in the Hole is quite an unusual name. But don't worry, there are no real toads in this recipe.

It's a traditional British dish consisting of Yorkshire pudding batter and sausages. Sometimes, the same name in the US is used for a dish that consists of toast with fried egg in the middle. The original recipe is fairly simple and only contains a few ingredients. Instead of regular flour, I used de-oiled almond flour and whey protein powder to make up for the missing gluten. If you don't have or don't want to use protein powder, you can just add more almond flour.

Why Use De-Oiled Almond Flour?

The reason I didn't use regular almond flour (almond meal made from ground blanched almonds) is that de-oiled almond flour helps achieve fluffier and lighter results. It has similar effects to coconut flour but doesn't require as much liquid as coconut flour and doesn't give savoury recipes a coconut taste.

If you can't eat nuts, you can use de-fated (de-oiled) sesame flour instead.

De-oiled flours are the residual products of almond oil production. Compared to regular almond flour / meal, there is less fat (14 g of fat in 100 grams of de-oiled compared to about 50 grams of fat in regular almond flour). Although it's easy to find de-oiled almond flour in the UK where I live, I only found one product in the US that is de-oiled, so you may need to use regular almond flour instead. If you don't have de-oiled almond flour and want to achieve a fluffier texture, you can add two-four tablespoons of psyllium husk powder.

Tips & Substitutions

How to substitute whey protein (isolate) powder? You can use egg white protein powder (Jay Robb) or plant-based such as NuZest or more de-oiled almond flour + 1 tsp psyllium husk powder.

Make sure you use kitchen scale for measuring all the dry ingredients. Using just cups may not be enough to achieve best results, especially in baked goods. Weights per cups and tablespoons may vary depending on the product/brand or if you make you own ingredients (like flaxmeal from flaxseeds). Instead of de-oiled almond flour, you can use a cup of regular almond flour or 1/2 cup of coconut flour. Keep in mind that coconut flour soaks up more fluids and you may need to add a few tablespoons of water. Here is where I found De-oiled almond flour in the UK.

This recipe was requested by Emily who uses our KetoDiet App! :-)

"Hi, I'd like to thank you for some inspiring and tasty recipes. I'm gradually working my way through this app (& book which is where I found out about the app). My journey started earlier this year as I searched for a different approach to medication to help my Son who was diagnosed with idiopathic epilepsy in November last year. We finally have a referral to a dietician after 2 medications not stopping his seizures. I decided to try him out with some low carb foods to see what he likes and doesn't like so it isn't such a big leap when he goes on the full keto diet. So far he likes everything I've made from this book/app! The family are trying out new foods too and I'm converted that this is the way forward not just for my Son but for a healthier life. I also work in health and fitness so this goes against the official advice normally given. Thanks for the inspiration and making our journey more pleasant..."

"... If there is any meal we've been missing? My son is being very adventurous with food and not declined anything so far, admittedly it did take a cocktail stick to get him eating spinach! His favourites are anything cheesy. He also loves porridge, we made the fruit and nut porridge this morning which he enjoyed. Have you any recipes for Yorkshire pudding as I think he will miss that in the winter? Maybe a keto toad in the hole would be fun? Chocolate obviously is a favourite, he has a stash of coconut chocolate indulgence in the fridge."

Hands-on Overall

Serving size 1 slice

Allergy information for Keto Toad in the Hole

✔  Gluten free
✔  Dairy free
✔  Nightshade free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free


  • Recipe can be made dairy-free or coconut-free.

Nutritional values (per serving, 1 slice)

Net carbs4 grams
Protein38 grams
Fat39.7 grams
Calories531 kcal
Calories from carbs 3%, protein 29%, fat 68%
Total carbs5.9 gramsFiber1.9 gramsSugars1.8 gramsSaturated fat16.8 gramsSodium725 mg(32% RDA)Magnesium75 mg(19% RDA)Potassium646 mg(32% EMR)

Ingredients (makes 4 servings)

  • 3 large eggs
  • 1/2 cup coconut milk or heavy whipping cream (120 ml/ 4 fl oz)
  • 1/2 cup unsweetened almond milk (120 ml/ 4 fl oz)
  • 1/2 cup extra fine de-oiled almond flour (60 g/ 2.1 oz)
  • 1/4 cup unflavoured whey protein powder (25 g/ 0.9 oz)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp Italian herb mix (oregano, basil, thyme)
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 2 tbsp duck fat or ghee (30 ml)
  • 8 average gluten-free sausages (480 g/ 16.9 oz)


  1. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Once hot, grease a baking pan with the duck fat and place the sausages in. Transfer into the oven and bake for about 10 minutes. When done, remove from the oven and set aside. Meanwhile, prepare the batter by mixing the eggs with coconut milk. Keto Toad in the Hole
  2. Add almond milk and whisk until well combined. Keto Toad in the Hole
  3. Add the baking soda and onion powder. Keto Toad in the Hole
  4. Add garlic powder, dried herbs and salt. Mix until well combined. Keto Toad in the Hole
  5. Mix the de-oiled almond flour and protein powder. Keto Toad in the Hole
  6. Sift the dry mixture through a sieve and mix in the batter. This way you will avoid lumps and achieve a smooth texture. Keto Toad in the Hole
  7. Pour the batter into the pan with sausages and place back in the oven for 30-35 minutes. When done, remove from the oven and set aside to cool down. Keto Toad in the Hole
  8. Enjoy hot or cold and store in the fridge for up to 4 days. Try with freshly chopped vegetables, Spicy Chocolate BBQ Sauce or Dijon mustard (you can make your own). Keto Toad in the Hole

Ingredient nutritional breakdown (per serving, 1 slice)

Net carbsProteinFatCalories
Egg, whole, fresh, raw (free-range or organic eggs)
0.3 g4.7 g3.6 g54 kcal
Coconut milk (full-fat, unsweetened)
0.8 g0.6 g6 g56 kcal
Almond milk natural (unsweetened)
0.1 g0.2 g0.4 g4 kcal
Almond flour (deoiled, defatted, fine)
1 g7.5 g1.9 g58 kcal
Whey protein powder (protein isolate, Jay Robb)
0.2 g4.9 g0 g21 kcal
Garlic powder, spices
0.5 g0.1 g0 g3 kcal
Onion powder, spices
0.4 g0.1 g0 g2 kcal
Italian seasoning (mixed herbs)
0.1 g0 g0 g1 kcal
Baking soda, raising agent (bicarbonate of soda)
0 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Duck fat
0 g0 g6.5 g57 kcal
Sausages, pastured, free of gluten and sugar
0.7 g19.9 g21.4 g276 kcal
Total per serving, 1 slice
4 g38 g39.7 g531 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (9)

If anyone is finding duck fat or ghee hard to find or expensive, the traditional fat for Yorkshire puddings in the UK is beef dripping (known as tallow in the US I believe) or lard, because of the flavour and also it can get to the really high temperatures needed to make a perfectly fluffy Yorkshire without smoking.

I actually think I deserve a day off Keto for toad in the hole. There is so little carbs in there, as long as you use a good sausage supplier.

Over here in the U.S., de-oiled flour is called "blanched", and it's already in wide use by Paleo, Primal, and keto cooks.

I don't think it's the same, "blanched" refers to almond flour that has been made from blanched almonds (without skin) / unblanched is made from almonds that still have skin on. This is also known as almond meal (when it's not de-oiled). I think there is a bit of confusion on the market as some products use the wrong names.
Example of "blanched almond flour": (round 50 g fat compared to de-oiled which is about 12-14 g)

Just went through the almond flour / meal products in the US and here is what I found. Most products called "almond flour / blanched almond flour / meal, etc. (Honeyville, Bob's Red Mill, or the one I mentioned above, contain 50 g fat (not de-oiled). So the only way to tell which one it is (regular or de-oiled) is to look at the fat content :-/

Actually, your Wellbee's "de-oiled" almond flour at
has, if you calculate the serving size out to 100g instead of 28g: 50g of fat (3.6g saturated), 35.60mg of sodium, 21.4g of carbs (10.7g fiber), 21.4g protein. The Anthony's has, for the listed 100g serving size, 53g fat (4g saturated), 20mg sodium, 19g carbs (10g fiber), 22g protein. The numbers are similar if the serving sizes are equalized. Label math.

Thanks for spotting that Kimberly! Yes, you are right, the numbers are per "serving" not 100 g - will add the correct link now. I realised it's actually difficult to find de-oiled almond flour in the US and I only managed to find one product on Amazon. I guess most people will have to use regular almond flour or / and mix in some coconut flour or psyllium husk powder. Thanks again!

I LOVE yorkshire pudding and toad in the hole! I don't have deoiled almond flour and will use regular almond flour this time... maybe with a bit of coconut flour to remove some of the moisture. Can't wait to try it!!

Thank you Melissa!