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Nut-Free Keto Buns

This bread is fluffy, less moist than the original buns and almost identical to “regular” bread. As a bonus, there are less carbs and calories per serving. Nut-Free Keto Buns – You must try this recipe.

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Ingredients (makes 10 buns)

Dry ingredients:
  • 1/4 cup fine defatted sesame seed flour (100 g / 3.5 oz)
  • 2/3 cup flaxmeal (100 g / 3.5 oz)
  • 2/3 cup coconut flour (80 g / 2.8 oz)
  • 1/3 packed cup psyllium husk powder (40 g / 1.4 oz)
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp cream of tartar or apple cider vinegar
  • 1 tsp baking soda
  • 1 tsp salt
  • 5 tbsp sesame seeds (or sunflower, flax, poppy seeds) or 1-2 tbsp caraway seeds for topping
Wet ingredients:
  • 6 large egg whites
  • 2 large eggs
  • 1/4 – 2 1/2 cups water depending on the consistency, boiling or lukewarm depending on the method – see intro (540 ml / 18 fl oz) – Use only 2 cups if using ground sesame seeds / sesame seed meal instead of defatted sesame seed flour.

If using apple cider vinegar instead of cream of tartar, make sure to mix it with the wet ingredients.

For best results, use a kitchen scale when 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). Psyllium absorbs lots of water. When baking with psyllium, you must remember to drink enough water throughout the day to prevent constipation! If you can’t use psyllium, try this dough instead.

Instructions

  1. Preheat the oven to 175 °C/ 350 °F. Use a kitchen scale to measure all the ingredients carefully.
  2. Mix all the dry ingredients apart from the seeds for the topping in a bowl: sesame flour, coconut flour, flaxmeal, psyllium powder, …
  3. .., baking soda, cream of tartar, garlic powder, …
  4. .. onion powder and salt.
  5. Add the egg whites and eggs and process well using a mixer until the dough is thick.
  6. Add boiling water and mix until well combined.
  7. Using a spoon or hands, form the buns and place them on a non-stick baking tray or a parchment paper. They will grow in size as they bake, so make sure to leave some space between them. Top each of the buns with sesame seeds (or any other seeds) and press them into the dough, so they don’t fall out.
  8. Place in the oven and cook for 55-60 minutes. Remove from the oven, let the tray cool down and place the buns on a rack to cool down to room temperature. Store them at room temperature if you plan to use them in the next couple of days or in the freezer for future use.
  9. Top with butter or cream cheese, burger meat and meat-free toppings. Enjoy!

Tip: To save time, mix all the dry ingredients ahead and store in a zip-lock bag and add a label with the number of servings. When ready to be baked, just add the wet ingredients!

Nutritional values (per bun)

Total Carbs 12.7 grams
Fiber 9.2 grams
Net Carbs 3.5 grams
Protein 12.3 grams
Fat 10.6 grams
of which Saturated 2.4 grams
Calories 179 kcal
Magnesium 102 mg (26%)
Potassium 300 mg (15%)

Macronutrient ratio: Calories from carbs (8.9%), protein (31%), fat (60%)

Written by Martina Slajerova

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Nut-Free Keto Buns

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