Keto Burger Buns

Keto Burger Buns

4 from 11 votes
Recipe by Steve @ SeriousKeto Course: Sandwiches & BurgersCuisine: AmericanDifficulty: Medium
Servings

4

servings
Prep time

10

minutes
Cooking time

1

hour 
Calories

301

kcal
Total Carbs

19

grams
Net carbs

5

grams
Fat

22

grams
Protein

17

grams

These 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.

Products used in this recipe/video:

16 Comments

  1. 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!

  2. Trying this one tonight, might add some sourdough flavor from OOO flavors

    • Steve @ SeriousKeto

      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.

  3. How about if we canโ€™t find the egg whites in a carton? Are 2 eggs equivalent to 6TBL of egg whites?

    • Steve @ SeriousKeto

      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.

  4. Steve,
    what is the purpose of the coconut flour. Looking for a substitute since wife is allergic.

  5. Maureen Lucas

    What if you whipped your egg whites and folded them in?

  6. 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.

  7. I am so looking forward to making these buns!!!! Thank you for sharing! Also, thank you for sharing your story! Very inspiring!

    Niki Palomino

  8. Suzie Tainsh

    These rolls are amazing!๐Ÿ˜‹ 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

  9. My first batch didnโ€™t have much rise. I made salami and cheese sandwiches. They were great sandwiches. These buns are great for sandwiches, not just Just burgers.

  10. 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.

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