A couple of weeks ago, I asked my readers which bread recipe they would like to see posted on my blog. It was quite difficult to choose one because three of them got almost the same amount of votes. The Ultimate Keto Buns are one of the most popular recipes in the KetoDiet apps. Here is what some of our users say:
"I love the keto buns. They are so light and fluffy and even better than wheat bread! I always make one or two batches and freeze them for later."
I've been making the keto buns for my daughter who has epilepsy. I always have loads of egg whites left and it's a great way to use them. It's the best low-carb bread I've tried!
"Your ultimate keto buns are the best bread substitute I have come across since giving up grains - I can have burgers & sandwiches again, even my hubby will eat them which must mean they taste like good :0)"
"Made this for the second time (try) and much better results. Pay attention to the tips and methods, first time I did not weigh dry ingredients and I used the lukewarm water method....not so good, very moist and did not rise nicely, had to toast in toaster prior to eating to salvage batch. Second try, got a good scale! and I used the boiled water method - only variation I had was substitute almond flour for the flax meal as I did not have any in the house. They look like buns! and taste so much better - we ate some with brats and sauerkraut and spicy mustard...heaven...have been going 'bunless' so often so it is nice to actually have a hotdog or brat (all natural ing of course) in a bun! Thank you for the very well explained recipe as baking is a science AND art!"
All of these low-carb, keto and paleo-friendly recipes can be found in my apps and also in my upcoming cookbook!
The keto buns can be made in two ways, both work equally well.
Method 1 (with boiling water)
Mix all the dry ingredients and then add eggs, egg whites and boiling water (as shown in the steps below). This amazing method is found on Maria Emmerich's blog Keto Adapted.
Method 2 (with lukewarm water)
Another method that also results in fluffy bread buns:
- Mix the dry ingredients apart from psyllium husk powder.
- In a separate bowl, mix the wet ingredients: eggs, egg whites, lukewarm water with psyllium husk powder.
- Pour the wet mixture into the bowl with the dry ingredients and process well.
Nutritional values (per bun):
|of which Saturated||2.3||grams|
Macronutrient ratio: Calories from carbs (8.7%), protein (20.8%), fat (70.4%)
Ingredients (makes 10 buns):
- 6 large egg whites
- 2 large eggs
- 2 cups water, boiling or lukewarm depending on the method - see intro (480 ml / 16 fl oz)
Tips & substitutions:
Make sure you use a 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). Psyllium absorbs lots of water. When baking with psyllium, you must remember to drink enough water throughout the day to prevent constipation!
- Preheat the oven to 350 F / 175 C. Use scales to measure all the ingredients carefully.
Do not use whole psyllium husks - if you cannot find psyllium husk powder, use a blender or coffee grinder and process until fine. If you get already prepared psyllium husk powder, remember to weigh it before adding to the recipe. I used whole psyllium husks which I grinded myself. Do not use just measure cups - different products have different weights per cup!
- Mix all the dry ingredients apart from the sesame seeds in a bowl (almond flour, coconut flour, ground flaxseed, psyllium powder, garlic and onion powder, Erythritol, baking soda, cream of tartar and salt).
Cream of tartar and baking soda act as leavening agents. This is how it works: To get 2 teaspoons of gluten-free baking powder, you need 1/2 a teaspoon of baking soda and 1 teaspoon of cream of tartar. Other options for leavening agents are: gluten and aluminum free baking powder (or baking soda) with apple cider vinegar (4 tsp gluten-free baking powder + 4 tbsp apple cider vinegar per recipe of 10 buns).
Erythritol could be omitted in this recipe - the effect on net carbs is minimum. It works in two ways: It acts as leavening agent and creates the slightly sweet taste burger buns have. Also, if you don't have both onion and garlic powder, you can use just one of them or use freshly mashed garlic cloves (2 cloves per recipe of 5 buns).
- Add the egg whites and eggs and process well using a mixer until the dough is thick. Add boiling water and mix until well combined.
The reason you shouldn't use only whole eggs is that the buns wouldn't rise with so many egg yolks in. Don't waste them - use them for making Home-made Mayo, Easy Hollandaise Sauce or Lemon Curd.
- Using a spoon, make the buns and place them on a non-stick baking tray or a parchment paper. They will grow in size, so make sure to leave some space between them. You can even use small tart trays. Top each of the buns with sesame seeds (or any other seeds) and press them into the dough, so they don't fall out. Place in the oven and cook for 45-50 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 store in the freezer for future use.
- Top with butter or cream cheese, burger meat or any topping you like. 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!
If for any reason you can't get this recipe to work, here are some tips that might help. Most of the above tips apply to any recipes using psyllium husk powder:
- Make sure you weigh all the ingredients using scales. Even small differences can affect the final result of this recipe.
- If your buns appear to have large hollow bubbles inside, it may be due to the psyllium. Make sure you use powder, not whole husks. Otherwise, use a coffee grinder or blender and pulse until fine and powdery.
- For a slightly (but not significantly) better result, incorporate the eggs separately. First, whisk the egg whites until they create soft peaks and add cream of tartar used in this recipe. In another bowl, mix the egg yolks and gently fold them into the egg whites. In a separate bowl, mix the dry ingredients and pour in the hot water. Process well using an electric mixer (hand whisk is not as good in this recipe). Add the foamy egg white mixture into the batter and process well. Try not to deflate the batter completely. Form the buns and place in the oven.
- If your buns don't rise properly, use only egg whites and omit the egg yolks.
- If the final result is too moist, do not reduce the water used in this recipe or the psyllium will clump. Instead, dry the buns in the oven on low, up to 210 F / 100 C for 30-60 minutes. If needed, cut them in half and place in a toaster.
- Do not leave the batter outside the oven for too long. Place in the oven as soon as you form the buns.
- If your buns change color to slight purple, it's due to the psyllium husk powder. Whenever I use whole husks and grind them at home, they are always perfect, light brown. However, when I use ready-made psyllium husk powder, they look purple, especially the next day. Although they may not look appetising, they are perfectly fine.