Keto Burger Buns
Course: Sandwiches & BurgersCuisine: AmericanDifficulty: Medium
Servings
4
servingsPrep time
10
minutesCooking time
1
hourCalories
301
kcalTotal Carbs
19
gramsNet carbs
5
gramsFat
22
gramsProtein
17
gramsThese buns are a result of a collaboration between one of my YouTube subscribers (CalgaryGuy) and myself. Don put in most of the work, making probably twice as many trial runs tweaking this recipe as I did. The results are a wonderfully hearty bun that doesn’t crumble or fall apart, even with the juiciest burgers.
Ingredients
1 cup warm water (237 mL)
1 tsp honey or inulin
1.5 tsp active dry yeast
.25 cup whole psyllium husks (20g)
2 TB unflavored whey protein (9g)
2 TB oat fiber (14g)
2 TB coconut flour (18g)
1.25 cups almond flour (131g)
1 tsp fine sea salt
6 TB egg whites (90 mL)
1 TB extra virgin olive oil
Directions
- Preheat your oven to its lowest setting for 5 minutes then turn your oven off. This is just to create a warm environment for the dough to rise.
- Combine warm water (110-115F or 44-45C), inulin or honey and active dry yeast in a bowl or 2 cup Pyrex measuring cup and stir or whisk until combined. Set aside to let proof while you work on the dry ingredients.
- Add psyllium husks, whey protein powder, oat fiber, coconut flour, almond flour and salt to a food processor and pulse six to eight times to thoroughly combine.
- Add the egg whites and olive oil and pulse another six to eight times so that the texture is what you would expect for a pie crust.
- With the food processor running, pour the proofed yeast water into your dough. Do not over process — mix only until combined. The dough will look very “soupy” at this point.
- Transfer the dough from the food processor to a bowl and allow it to sit for 10 minutes. This will allow the dough to firm up a bit, making it easier to shape your buns.
- With wet hands, gently form the dough into four balls (six if you’re doing sliders) and place them on a baking sheet lined with parchment paper or a silicone mat. Do not overwork the dough and do not press it down. You want them buns to be ball shaped at this point.
- Place the buns into your warm oven for one hour. During this point, the leavening of the yeast will be fighting the weight of the dough and the dough will flatten and expand into hamburger sized buns.
- Remove the buns from the oven and then preheat the oven to 350F (177C).
- Return the buns to the oven and bake for 50-60 minutes. You may want to tent the buns with aluminum foil at the 30 minute mark.
- Remove the buns and allow them to rest for at least one hour before slicing.
Recipe Video
Notes
- If you use honey to activate your yeast, the sugars should be consumed by the yeast, leading to little or no carb impact. If you are concerned about this, you can use inulin — a prebiotic fiber that will still activate yeast.
- Instead of olive oil, you can use butter.
I prepared the dough exactly as you described. They are in the oven baking now and they smell divine. I made the dough twice because the first time I had rubbery dough balls within the soft dough. The second attempt I had dough balls as well but fewer and smaller. I just went ahead with the second batch. Yes, I used whole psyllium instead of psyllium powder. Any xtra tips on preventing the clumping? Thanks, to both of you, for this recipe!
Trying this one tonight, might add some sourdough flavor from OOO flavors
I didn’t know they had sourdough flavor. How is it?
Figured I would try the recipe as is the first time so I haven’t tried the flavor out yet. I had an issue with the recipe though. You list it as 4 servings which is what you make in your video, but in the directions you state to make 5-6 balls. Did that since I wasn’t thinking about the video and they came out slider sized. Still good though.
Yeah, I’ll fix that. Thanks.
Can something else be substituted for the whet protein?
That’s the recipe. It took a lot of trials to get it to where it is. I don’t have a substitute for you.
How about if we can’t find the egg whites in a carton? Are 2 eggs equivalent to 6TBL of egg whites?
According to the carton, an egg white equals 2 TBS, so you’d want to use 3 egg whites. You can use the yolks to make homemade mayonnaise or add them to your scrambled eggs to make them extra rich.
Steve,
what is the purpose of the coconut flour. Looking for a substitute since wife is allergic.
You could use sweet lupin flour instead.
What if you whipped your egg whites and folded them in?
I haven’t tried that. If you do, please let me know how it turns out. Thanks!
I have made many keto bread recipes over these last months. It was the one food that I missed having, that I couldn’t find a good substitute for, that tasted like the real thing. Your recipe, by far, is the best I have tried. It smells like bread, holds up like bread, and even tastes good on its own when buttered and/or toasted. Thank you and Don for working to perfect this recipe! It really is good! Now I can have a sandwich, toast, BLT and not miss the “real” thing.
I am so looking forward to making these buns!!!! Thank you for sharing! Also, thank you for sharing your story! Very inspiring!
Niki Palomino
These rolls are amazing!😋 Hubby and I both been in Keto for about 18 months now, primarily for weight loss, and it suits us great! When we started, my husband was borderline diabetic and to compound things further, is also coeliac anyway. Being on Keto, combined with intermittent fasting, completely flipped his blood sugars back to a continual norm. However, you can imagine it’s a double whammy for him to not be able to have decent bread… until THIS! He thoroughly enjoys these. I make them then have to freeze them or the whole lot would go in one sitting! Thankyou soooo much for your perseverance and sharing the recipe! Stew and Suzie in Stirling, Scotland UK
My first batch didn’t have much rise. I made salami and cheese sandwiches. They were great sandwiches. These buns are great for sandwiches, not just Just burgers.
Hi Steve, these look great. What could I sub for the whey protein powder? I like it but it definitely doesn’t like me. Appreciate your and CalgaryGuys hard work.
Steve, I hope you read comments from older recipe videos. I made these buns twice. I didn’t like how small and flat the first batch was, so I doubled it and made six buns instead of four. Better, but they still flattened out too much for my likings. On the third batch I made today, I made ring forms out of parchment paper, held together with masking tape; they were the size of a regular hamburger bun. I put the dough balls inside them while they rose for an hour, and they came out amazing! I was worried they’d spread out while baking after I removed the forms, but they didn’t spread much more at all. In fact, they came out looking much more like store-bakery-made buns. I was a little worried they might not bake completely in the middle, but I cut one open after it cooled and it was perfect. I just wanted you and Calgary Guy (and your viewers) to know. I haven’t had a chance to eat one because I was fasting today, but I’ll try it tomorrow. I fully expect it to be great, because my other ones tasted like heaven! – Lori Michaels
I’d sure like to see a video of how you made the parchment forms and how the final buns looked compared to not using a form. Hint, hint.
I made them! Look like a hamburger bun, tops browned nicely, insides were soft like a regular hamburger bun! Real winner.
Steve, Thanks to you and Calgary Guy you have come up with the perfect bread bun!!! OMG, it’s the best! I read some of the comments before making this bread dough and one person said they made a second batch because the first batch had rubber like balls in the dough. After my dough had risen I was feeling the dough and my dough also had “balls”, but my almond flour was a little clumpy when I put it in the food processor because I didn’t sift it so that could have been the reason.. While I was preparing to section the dough I just mashed the balls with my fingers. The buns turned out perfect! My daughter who could care less about bread, tried the bread with me and she loved it!
I have made these buns numerous times! They are, by far, the best homemade keto bread I have made. I think it even beats out any bakery bought keto bed I have tried also. In the last month, I have played with the seasonings before making the bread. I made a sweet version of the bread by adding cinnamon, sweetener, and extract of your choice…I added cinnamon bun extract. They were good. Yesterday, I made “dilly bread” rolls. Take the base recipe and add dry dill and dehydrated onion flakes (to taste…I used about 1 tsp of each) before pulsing the dry ingredients together. Bake as usual. They are fantastic! Great with soup or scrambled eggs, or as a dinner roll with your meat choice. Thank you again for this recipe. I really do prefer it over even most non-keto breads I have had.
I’m glad you’re having fun with the recipe. I’m going to have to try the cinnamon bun approach. Thanks!
Would you be able to freeze these?
Yes. I have done that. It worked fine.
These are very close to the real thing, a little more dense, but taste fantastic and really do hold together and suck up juices well. They toast well, and work well for burgers, egg sandwiches, bread and butter toast, etc. I add sesame seeds to the top before baking, makes them even better. The dough seems too wet, but the buns come out perfect. I’ve made 5 batches so far, make double batches because they get eaten so fast… Can be frozen (i wrap individually to prevent freezer burn). Easily the best keto buns or bread out there, as judged by me and my very picky wife…!
Do you freeze after rising before baking or after baking and cooled?
Also, can I sub collagen peptides for protein powder?
After baking and I don’t think collagen peptides would work. They would probably make these more dense.
Well tried it anyway since I’m stuck in this freezing weather (LA). I also beat egg whites til stiff and folded them in. The dough was very wet so I made forms like someone else did (with foil). They tasted good but they did fall a lot while cooking which could have been from the collagen. Oh well, had our hamburgers and now stuffed. I took pictures of most steps.
would there be any problem with freezing then?
I only have
Ground psyllium husk…if I use It will affect result?
Oh yes, and badly. At best, you will get buns that are very gooey in the center. At worst, you will get hockey pucks.
Is the active dry yeast the one for bread making machines? There is a difference in the amount needed for the regular dried yeast. I find many recipes don’t explain which one is used.
I just use Red Star active dry yeast. It says nothing about bread machines on the label.
Steve, what’s the difference in using whole psyllium husk vs power? I have noticed some times I get a purple color in the finished product.
Powder is far more dense. I actually do a kitchen science video showing the difference. If you use powder instead of husk, you will get something VERY dense.
Is the difference in the whole vs powder still evident if you weigh them (the volume of the powder obviosly less)?
Can’t wait to try these…..spent all morning glued to my computer watching your chaffle comparisons. Wow. Great job…very helpful.
Yes, very big difference. Powder will make these VERY dense. I know this from experience on this particular recipe.
Darn! I only have a three cup food processor! Willit be too small for this recipe?
That’s going to be a tight fit, I think. Maybe try scaling down the ingredients on you first try.
Hi, we are allergic to almonds, nuts, coconut. With the exception of peanuts. I love your you tube channel. However all the Keto people use Almond flour. Is there anyway around that? I have tried Lyidia’s brand of flour for chocolate chip cookies with fantastic results. Just asking, but can you do some recipes with a different flour than almond/coconut?
Honestly, those are the two big flours for keto and I’m not sure what the alternatives are. Sorry.
Have you tried sunflower seed flour or sesame seed flour? You can make the flour yourself, and I have read that both behave enough like almond flour to be a decent substitute.
Seems to me that I have one or both of those in my pantry, but have not tried them yet.
If you’re ok with wheat, you could try Carbalose. I’ve heard wheat is inflammatory, though, and inflammation is why I’m back on keto.
I will be making these today. If they are even half as good as your flax/sesame crackers then I expect the to be awesome
Made these last night for sloppy joes. I tested shaping these using aluminum foil ring forms for 2, 1 with a parchment paper ring form and 1 without. (I took pics but don’t see a way to post them.) Both types of ring forms worked fine. The one without a form did, of course, flatten out – but it was still perfectly useable. They taste SO amazing though. Very filling for sure. And awesome toasted with some butter as well.
Hi, hope you get this. Is the carb and fat count per bun or in total for 4 buns?
Thx
Per bun
301 calories & 22g fat per bun ? are you sure that’s not for the whole batch.
This is by far the BEST keto burger bun I’ve tried! I don’t need any other recipe. Thank you!!!
I’m so glad you like it
i am in western canada and i cannot get a soupy dough.
The first try i used measurements by weight. hockey pucks with whole psyllium husk.
The second try i used measurement by cups and spoons a little little softer.
I have it rising now….I am lost?
Please help?
Thanks,
Jo
It’s hard to say without witnessing what you’re doing. You’re certain that you have whole psyllium husks and not psyllium husk powder? Also, what brand are you using?
Hi Steve,
Thanks for getting back to me so quickly.
The second batch did not rise also.
I am stumped , I used:
Pure-Le’ Natural Psyllium Husks (not Powder)…Amazon Canada
Anthony’s Oat Fiber
Bobs Redhill coconut flour and Almond flour.
Organic from the farm honey – proofed high up and bubbly.
With Red Star yeast in 1 cup of water.
Whey Protein Isolate by Allmax
Egg whites in the tetra pack
Avocado oil or light OO
It just seemed that it needed more liquid. Something is absorbing all the liquid too quickly I think. I know that coconut flour and psyllium can cause issues like you said.
Heated oven to 200 for 5 mins to preheat like you said.
After mixing in Food processor it was like great pie dough soft but not soupy like in your video!
let it rise in the oven for 1 hour , but no obvious change in height or size.
baked for 20 mins then foiled because it was getting rather brown too quickly.
I am using a commercial Cadco-unox convection oven.
followed all your steps from mixing the flours then adding into the food processor the liquids.
I am stumped!
thanks,
Jo
I wish I had an answer for you. I’m going to fire an email off to Don, who was mostly the inventor of this recipe and also from Canada. He may have some insight into the brands that you are using.
Hi Jo-Anne
I just got a note from Steve. When I get off work I will look up the brands I used and let you know. I live in Calgary, where are you?
I live in Calgary also!
I’ll bet the yeast was killed in a too hot oven. I say this from experience. My oven heated up fast and did not cool off enough before I put the bread dough in to prove. I just turn on the light bulb now and haven’t had a problem since.
Hi Jo-Anne
Here is my list of ingredients
Fleishman’s Traditional Active Dry Yeast (COOPO – 227gram jar)
Now Organic Inulin (Amazon)
Rootalive Organic psyllium husk whole (Amazon)
SixStar pro nutrition Unflavoured whey protein plus (Walmart)
NuNaturals NuGrains Oat Fibre (Amazon)
Wild Tusker Organic Coconut Flour (Amazon)
Egg whites are from COOP in the 1 litre carton.
Some possible hints?-
make sure the yeast blooms
sift all the dry ingredients
I do not use a processor, I mix by hand in a large glass mixing bowl. I do not use the convection setting on my oven for baking as I find it bakes too fast. This might be the issue but I am not a professional so I could not say for sure.
I just noticed that Steve did not include 2 TBS of melted butter so here is the recipe in full:
1 C 110 degree water
1 tsp inulin
1 1/2 tsp yeast
4 TBS psyllium husk (not powder)
2 TBS whey protien powder, unflavoured
2 TBS Oat Fibre
2 TBS coconut flour
1 ¼ C almond flour
1 TSP fine sea salt
3 egg whites
2 TBS melted butter
1 TBS extra virgin olive oil
Turn on oven to 170 for 5 minutes then turn off
Add yeast and inulin to hot water, set aside to bloom
Sift dry ingredients into a bowl and mix thoroughly.
Add egg whites, yeast mixture, oil and butter.
Mix thoroughly, mixture should be gloopy not liquid but thinner than regular bread dough.
Put in oven to rise for 1 hour then take out, it will have risen but will still be quite soft.
Preheat oven to 350.
Scoop out mixture and, using wet hands, form balls. Be gentle, do not compress.
Place balls on silicone pad on a cookie sheet. Bake for 60 minutes.
Let cool before cutting.
Hi Don,
Well thanks for the analysis!
I have studied it and absorbed it and pondered on what’s my next step!?
For starters:
I really think I have to change my psyllium husk.
Missing 2 tbsps melted butter to go with the 1 tbsp of oil
Have to sift all dry ingredients
You let dough rise in ball for 60 mins whilst the oven was being preheated then gently formed into balls Then baked immediately……I had a different action in that the recipe above ….I formed into balls then let it rise 60 mins(mine didn’t) in oven, remove then let it wait whilst I heated the oven to the 350 directions…..I think for me I have to follow your process
Next…you used the carton egg whites, and added 3 egg whites………I probably have to decode this to the break down on the carton directions for 3 egg whites?
Thanks,
Jo
Are those macros for 4 or 1 serving?
Long time fan. I have a problem with oats oat fiber wheat and lupine flour is there another suggestion for the oat fiber?
No subs on this one
Is there a substitute for the whey protein powder? Got already to make and realized I don’t have any!
Thanks!
Egg white protein powder might work, though I haven’t tried it.
Hi Don,
I made using your suggestions and it was great….I will try to experiment with egg white protein powder….thanks again for all your help.
Just a question…..why do they take 50 to 60 minutes to bake? Regular wheat bread takes 30 to 35 minutes. I’m very new to the keto diet and was just wondering if you had an answer for this. Cheers!
It’s not a regular flour dough. It’s more like a batter, so it takes longer.
Hey Steve. Any substitute for oat fiber? Causes inflammation for me. Let be your channel 😀