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!
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.
Nutritional values (per bun)
|of which Saturated||2.4||grams|
Macronutrient ratio: Calories from carbs (8.9%), protein (31%), fat (60%)
Ingredients (makes 10 buns)
- 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.
- 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.
- 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!
- ..., 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).
- ... onion powder and salt.
- Add the egg whites and eggs and process well using a mixer until the dough is thick.
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.
- Add boiling water and mix until well combined.
- 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.
- 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.
- 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!
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