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Nut-Free Keto Buns

|Nut-Free Keto Buns

This recipe is adapted from Keto Buns, one of the most popular recipes on my blog. I worked hard to create a nut-free version that tastes as great as the original recipe. Actually, I like this one even more. Everything about it is an upgrade: the taste that resembles "real" bread even more and the amazing texture. 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.

Just like my original recipe, I used psyllium husk powder which is my personal favourite baking essential. Those who have used psyllium before know its pros and cons. It helps the buns rise but on the other hand, it may leave the inside slightly moist. Drying them out in the oven or toasting just before serving helps but doesn't remove the moisture completely.

I used defatted sesame seed flour instead of almond flour. To my surprise, using this ingredient improved both the taste and texture. The buns are less moist and last fresh for longer. You may still want to toast them before serving but in my opinion it wasn't necessary. Defatted sesame seed flour works best but if you don't have it, use sesame seed meal (ground sesame seeds) with less water (see ingredients).

You can find similar keto and paleo / primal recipes in my apps and also in my upcoming cookbook!

Ultimate keto bread, Fluffy grain-free sunflower bread, Low-carb sourdough bread, Ultimate keto buns (recipes from KetoDiet apps)

Just like with the original Keto Buns, these 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.

Preparation time

Hands-on
Overall

Nutritional values (per bun):

3.5 grams 9.2 grams 12.3 grams 10.6 grams 2.4 grams 179 calories
Total Carbs12.7grams
Fiber9.2grams
Net Carbs3.5grams
Protein12.3grams
Fat10.6grams
of which Saturated2.4grams
Energy (calories)179kcal
Magnesium102mg (26%)
Potassium300mg (15%)

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

Ingredients (makes 10 buns):

Dry ingredients:
Wet ingredients:
  • 6 large egg whites
  • 2 large eggs
  • 2 ¼ - 2 ½ 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 350 F / 175 C. Use a kitchen scale to measure all the ingredients carefully. I used defatted sesame seed flour but you can try sesame seed meal instead and use less water. To make sesame seed meal, I just blend the seeds until powdered (just like I do with flax seeds to make flax meal).
    I used Sukrin sesame flour (UK) but you can use this brand too (US) - both should be defatted. |Nut-Free Keto Buns
  2. Mix all the dry ingredients apart from the seeds for the topping in a bowl: sesame flour, coconut flour, flaxmeal, psyllium powder, ...
    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! |Nut-Free Keto Buns
  3. ..., baking soda, cream of tartar, garlic powder, ...
    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). |Nut-Free Keto Buns
  4. ... onion powder and salt.
    |Nut-Free Keto Buns
  5. Add the egg whites and eggs and process well using a mixer until the dough is thick.
    |Nut-Free Keto Buns 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.
    |Nut-Free Keto Buns
  6. Add boiling water and mix until well combined. |Nut-Free Keto Buns
  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. |Nut-Free Keto Buns
  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.
    |Nut-Free Keto Buns
  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! |Nut-Free Keto Buns

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (52)

Those nut-free keto buns are so yummy! Thank you for all the work so that we can just whip them up in no time😄. I had baking soda at hand but no cream of tartar but I did have baking powder. I substituted 4 1/3 tsp of baking powder for the 1 tsp of baking soda and 1 tsp of cream of tartar. And they came out very nice.

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Thank you! You can also use an equal amount of apple cider vinegar (I will add it to the ingredients as an alternative) Smile

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I can not use sesame seed, as my son is deathly allergic to it. What would be a suitable substitute? Thanks!

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You can try ground sunflower seeds (nut-free) or try this recipe instead (contains nuts): ketodietapp.com/.../Ultimate-Keto-Buns

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Hi Martina,
I am allergic to Sesame and almond and have relentlessly looked for a Keto-friendly bread recipe that doesn't contain either. I also don't cook with pork rinds, any suggestions for a Keto friendly bread? Or do I have to give up on bread all together Frown
Best,
Safaa

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I think you may like this one: ketodietapp.com/.../fluffy-grain-free-sunflower-bread (use olive oil instead of sesame oil).

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hi Martina,
  I realy like your app , i almost try all your recipes and my family is like it all loool , but when i try to make this keto buns it doesn't cooked from inside , I do exactly as you saying, but i have to cut it in half and cooked again , even i cooked like you say 60 minutes maybe more ..
  can you help me to figure out  what my mistakes..
   and i also want to ask you about my child ,he is 8 years old and we just found he is diabetes , can i make him the ketodiet .. or atkins phase 3 or 4 ??
thank you ,
walaa

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I'm sorry to hear that, Walaa. Do they look moist inside? It may just be the way they are because of psyllium (they are moist but cooked). I do cut mine in half and toast them before serving. Here are more troubleshooting tips if it helps: ketodietapp.com/.../low-carb-and-paleo-bread-the-ultimate-guide
Yes, the ketogenic diet is suitable for diabetics and will help you manage this condition. However, before you do, make sure you consult this with your doctor, as your son will likely need to have his medication adjusted. Also, here are experts who might be able to help: https://ketodietapp.com/Blog/page/low-carb-experts

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Hi, i just got my sesame fliur today and suprized that in a 28 g serving there was 10 g carbs and no fiber, is this a misprint? Its the same brand your link goes to.

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Hi Brooke, yes, that looks inaccurate, I didn't noticed that they list it wrong. There is about 5 g net carbs and 12 g fibre in a cup of sesame flour (~ 80 grams/ 2.8 oz per cup).

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Hi Martina, I think a made a mistake in your recipes. The recipe calls for 6 eggwhites and 2 whole eggs. I thought you ment 6 eggwhites and 2 egg yolks, so I put in 2 hole eggs and 4 eggwhites. Can you confirm that I need to put in 6 eggwhites + 2 whole eggs please? Thank you!

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Yes, it's 6 egg whites + 2 whole eggs = 8 eggs (6 egg yolks are not used in this recipe). I hope this helps!

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Hi Martina,
I was wondering if you could provide the nutritional info if the bun (recipes) are turned into a loaf? I mean the nut-free and the ultimate keto buns.
Would this also be a loaf of 12 slices? or more? And how much carbs, proteïne and fat would that be?
Thank you so much for all your great recipes!
I also asked this question on your facebook page.

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Hi Sofie, I'd think that a loaf would make 12 slices, each would be about 2.9 g net carbs, 10.3 g protein, 8.8 g fat Smile

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What can you replace the husk stuff

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Try this psyllium-free recipe instead: ketodietapp.com/.../Dis-Low-carb-Bread

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Hi, I was wondering if you can use just almond flour instead of coconut flour? Or is there something else you can use to replace coconut flour? Thank you!! These look great!

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Hi Heather, yes you can but you will need to use less water (almond flour is less absorbent than coconut flour). You can also use more sesame seed flour instead. I hope this helps!

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I was going to make this for my sister, but her nut allergy includes coconut.  What can I substitute for the coconut flour?

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Hi Robin, I'd use more sesame seed flour - the one from Sukrin that I used is in texture very similar to coconut flour (you may need to use slightly less water). I hope this helps!

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OMG these are awesome. And so easy to make. One bun is very filling but is nice that I could have a hamburger tonite. The whole key has been weighing the ingredients and they turned out perfect. I have my stash in the freezer for more burgers! Yaay! I weighed out the 100g of sesame flour and it barely made 1 Cup whereas the recipe says 1 1/4 Cup in the ingredients list. My sesame flour is the Kevala brand and isn't defatted so that might be the difference.  Anyways all went well. Thank you!

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Thank you, I'm glad you liked them! Smile I used the "defatted" sesame flour from Sukrin so that might be the reason. I seem to remember that Sukrin was not easy to find on Amazon US but I'll have a look again and update the links if it's available (I live in the UK). Update: I just checked the nutrition facts and the Kevala brand should also be "defatted" so it must be just the brand that is different in some ways.

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I have made these a few times now, & they taste great! I even made them larger to make into hamburger buns, but when I put them into a loaf pan to make bread, the centre fell. Am I doing something wrong? I did use ground sesame seeds as I couldn't find defatted sesame flour.

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Hi Yvonne, I don't think that it fell because of that. I have some tips (troubleshooting at the end) in this post: ketodietapp.com/.../low-carb-and-paleo-bread-the-ultimate-guide (might be over processing the dough)

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Is there still a bread version in the works?  I'm really looking forward to that!
Also, for people in the US looking for Sukrin products, their website is sukrinusa.com.  I've ordered twice from them in the last two weeks and their shipping in lightning fast and the pricing is very reasonable.  The products are pretty great too!

Reply

Hi Celia, yes as a matter of fact I've been working on it and experimenting with different sorts of bread mixtures. The one I really liked is nut & flax-free and will soon post the recipe on my blog. I will also include tips for the existing bread mixes (regular keto buns, nut-free keto buns made into a loaf). I should be able to do it in about 3 weeks (still have some summer recipes that I need to post before that) Smile

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Just made these. WOW. I have made a lot of low carb rolls and breads and these are the best.  Having with soup now and egg sandwich tomorrow.  Thank you!!

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Thank you Dorothy!! Smile

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Would love to make these, but I cannot find reliable nutrition info for sesame seed flour/meal, not even on Kevala's website. Nutritiondata.self.com has some info, but no fiber count. Also, some of their data is user submitted, so I'd prefer to find info from the manufacturer. Does anyone have a link to the info?

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I used the nutrition facts from Sukrin (link is in the post) who also make sesame seed flour - if you have a look at their website, their info is quite accurate.

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Thanks for the reply Martina. The link above - took me to amazon for "Kevala Organic Sesame Flour 2 lb" which said out of stock. I'll search amazon and google for Surkrin. Thanks!

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Just searched for it - the link is - www.amazon.com/.../B009QKKBYU
Can't wait to try it!

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Great! Smile

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wow very delicious recipe. The buns looks very tempting.

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Thank you!

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Martina ofcourse... Where did i get that Katrina ? Lol

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No worries - that's my sister in law actually Smile

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Katrina please help, wanted to do these buns today,just grounded psyllium and sesamee and then i read it again and its defatted sesamee. I dont have that right now. Can i use regular sesamee? Maybe instead of 2whole eggs just use whites to even the fats?

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I think that even "regular" sesame seeds (sesame seed meal = ground seeds) should work. The buns may not end up as fluffy as with the defatted version but I'm pretty sure they will be great! Yes, I'd make this adjustment: use just just egg whites (8) and maybe 1/4 cup more water.

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The BEST bread I've had and I've tried many over the last few months! It has the texture and the taste of bread and I don't even feel like I'm missing anything Smile I like that you don't use crazy amounts of psyllium. Other breads I've tried tasted too spongy (kind of moist and slimy) and made my tummy hurt from all the fiber. Thank you, thank you!!!

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Thank you Melinda! Glad you like them! Smile

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The best keto bread I've tried so far! Do you think it would work if I make a loaf using the same dough?

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Thank you Jim, glad you like it! I think these are the best buns I've made so far Smile I've been working on the loaf version and will be posting some tips on how to achieve the best results - hopefully in 2-3 weeks it should be on the blog Smile

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Finally made these tonight.  They. Are. EXCELLENT!  My fave grain free (and nut free!) bread to date (and I've got some mileage down that road)!!  Hubs really likes them toasted and he won't go anywhere near anything with coconut flour.  He can usually sniff it out like a bloodhound!!
Thank you!!  Trying as a loaf next.  Hubs likes his bread square.

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Awesome! Glad you liked it Smile I haven't tried to make a loaf yet but my guess would be to make it 15 minutes more than the buns.

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You can buy Sukrin defatted sesame flour in the US at www.sukrinusa.com - Sukrin just launched their products in the USSmile

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Hi, loved your recipie for these buns. I make a version of these using chia seed (ground) instead of psyllium and they worked well and tasted nutty. Have also subbed hemp seed for some of the seeds my recipe called for.

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Thank you and for the tips - I'll give chia seeds a try Smile

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Can you make this into a loaf of bread? And if so, at what temperature should I bake it at, and for how long?  These look amazing! Love your original 'ultimate keto buns' and would like to try this for bread! TIA Smile

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Hi Kerry, thank you! Yes, you can. I've seen others making the original keto bun recipe into a loaf so this one should work too. My estimate would be to bake it for about 15 minutes longer at the same temperature but I'll have to try to know for sure. Once I do, I'll add this info in the post Smile

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Better than the original keto buns? Smile Now you really made me hungry! I'll have to make them soon, after I get the sesame flour!!

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Thank you Kathy, hope you like it! Smile

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