Is Baking Powder Allowed on the Keto Diet? Understanding Carbs and Alternatives

December 31, 2025 •

4 min read

Many keto dieters are surprised to learn that most commercial baking powders contain cornstarch, which is a grain-based filler used to absorb moisture. This seemingly small addition can impact your low-carb baking goals and influence whether baking powder is allowed on the keto diet. A single teaspoon can add a small amount of carbohydrates to your total count.

Quick Summary

Commercial baking powder often contains cornstarch, a source of hidden carbs that can be an issue for a strict ketogenic diet. Luckily, it is easy to make a simple, grain-free baking powder at home or use alternative leavening agents, ensuring your keto baked goods are safe and delicious.

Key Points

Cornstarch is the Culprit: Most commercial baking powders use cornstarch as a filler, which is a grain and contains carbohydrates.
Hidden Carbs Add Up: Though the carb count per serving is small, it can accumulate in frequent baking and affect ketosis.
DIY is the Safest Bet: The most reliable and grain-free solution is to make your own baking powder with baking soda and cream of tartar.
Homemade is Simple: A 1:2 ratio of baking soda to cream of tartar creates an effective, shelf-stable, keto-approved leavening agent.
Alternative Leavening Exists: Other methods, like whipped egg whites, can also help achieve a light, fluffy texture in keto baked goods.
Check Commercial Labels: Some brands offer 'keto' baking powder, but always scrutinize the label for starches or other non-keto fillers.
Baking Soda Needs Acid: Remember that baking soda alone requires an acidic ingredient in the recipe to activate and cause rising.

The Problem with Store-Bought Baking Powder

For those adhering to a strict ketogenic diet, every carbohydrate counts. While the amount of baking powder used in a recipe is typically small, its inclusion of cornstarch as a filler is the primary concern. Cornstarch is derived from corn, a grain, which is excluded from a grain-free diet like keto. The purpose of the cornstarch is to act as a buffer, preventing the active ingredients—an acid (like cream of tartar) and an alkali (baking soda)—from reacting prematurely. However, this filler adds unnecessary and unwanted carbohydrates to your final baked product.

Carb Content in Commercial Baking Powder

The carb content of baking powder can vary by brand, but even a single teaspoon can contain over a gram of carbohydrates, sourced primarily from the cornstarch. While a small amount for a single chaffle or pancake may be considered negligible by some, it is not ideal for those who are highly sensitive to carbs or those on a very strict ketogenic plan. Frequent baking with these ingredients can cause the carb count to add up, potentially knocking you out of ketosis. For this reason, many keto experts advise avoiding it altogether in favor of safer, grain-free alternatives.

Homemade Keto Baking Powder: The Simple Solution

The easiest and most reliable way to ensure your baking powder is keto-friendly is to make it yourself. A simple, two-ingredient version is completely free of grains and starches. For a slightly more shelf-stable mix, a third grain-free starch can be added to prevent clumping, though this will add a small carb count.

DIY Baking Powder Recipe

To make your own keto-approved baking powder, you will need just a couple of ingredients. This version is best stored in an airtight container in a cool, dry place and should be used within a few months for maximum freshness.

Ingredients:

1 part baking soda (sodium bicarbonate)
2 parts cream of tartar (potassium bitartrate)

Instructions:

Measure out your ingredients. For example, use 1 tablespoon of baking soda and 2 tablespoons of cream of tartar.
Whisk or sift the two ingredients together thoroughly to combine.
Store the mixture in an airtight glass jar until ready to use.
If you want a more shelf-stable mix that resists clumping, you can add 1 part arrowroot powder or tapioca starch to the mixture, but remember to factor in the extra carbs.

Baking Soda vs. Baking Powder: A Comparison for Keto

Understanding the differences between baking soda, commercial baking powder, and your homemade keto version is key to successful keto baking. The table below outlines the critical distinctions.


Feature	Baking Soda	Standard Baking Powder	Homemade Keto Baking Powder
Composition	Sodium bicarbonate (alkaline)	Sodium bicarbonate, acid salt (cream of tartar), cornstarch (filler)	Sodium bicarbonate, cream of tartar
Keto-Friendly?	Yes, but needs acid	No (due to cornstarch)	Yes
Needs Added Acid?	Yes, to activate leavening	No, self-contained	No, self-contained
Carbs?	No	Yes (from cornstarch)	No (unless adding optional starch)
Sodium?	High	High	High (from baking soda)

Practical Tips for Successful Keto Baking

Making keto baked goods can be challenging due to the heavy, dense nature of low-carb flours like almond and coconut flour. Here are a few tips to get the best results:

Balance Your Leavening: Since keto baking lacks the gluten structure of traditional recipes, a combination of homemade baking powder and baking soda can provide a superior rise. If your recipe includes an acidic ingredient like yogurt or vinegar, baking soda is a great option. For neutral batters, homemade baking powder provides a consistent lift.
Use Fresh Ingredients: The effectiveness of both baking soda and baking powder diminishes over time. Test their freshness by mixing a small amount with warm water. A vigorous fizz indicates it's still active, while a lack of bubbles means it's time to replace.
Consider Other Leavening Methods: For an extra boost of lightness, especially in recipes for cakes or fluffy pancakes, consider folding in stiffly beaten egg whites. This adds air and helps create a lighter, more delicate texture without any added carbs.
Perfect Your Flour Substitutions: The choice of flour, such as almond or coconut flour, will significantly impact the outcome. Experiment with ratios and consider adding binders like xanthan gum to improve the texture and structure of your baked goods. For more tips on successful keto baking, see this beginner's guide on Foodzie.com: 10 Keto Baking Tips for Beginners.

Conclusion

In conclusion, while the average store-bought baking powder is not ideal for the ketogenic diet due to its hidden cornstarch content, this does not mean you have to give up your favorite baked goods. The solution is to create your own effective, grain-free baking powder at home using just two ingredients: baking soda and cream of tartar. By understanding the ingredients and making smart substitutions, you can confidently bake a wide array of keto-friendly treats. This simple DIY method allows you to have full control over your ingredients, ensuring every bite fits within your dietary guidelines. Keep this homemade alternative handy in your pantry, and happy keto baking!

Frequently Asked Questions

No, standard baking powder typically contains cornstarch, a grain-based filler that adds unnecessary carbohydrates and should be avoided on a strict ketogenic diet.

The carb count varies by brand, but on average, one teaspoon contains approximately 1.3 to 2 grams of carbohydrates, primarily from the cornstarch.

You can use baking soda, but it's an alkali and requires an acidic ingredient (like vinegar or lemon juice) in the recipe to react and produce carbon dioxide for leavening. Without enough acid, it can leave a bitter taste.

To make a simple keto baking powder, combine 1 part baking soda with 2 parts cream of tartar. Whisk them together and store in an airtight container.

Yes, some specialty brands offer grain-free baking powders, often using ingredients like inulin or arrowroot powder instead of cornstarch. Always check the label to confirm the ingredients.

Mix a teaspoon of baking powder with a few tablespoons of warm water. If it produces a vigorous, fizzy reaction, it is still fresh. If not, it is expired and should be replaced.

No, baking powder itself does not contain sugar. However, the cornstarch used as a filler in many commercial versions is a carbohydrate, which is the component to be mindful of on a keto diet.