These Easy Keto Buns are quick and easy to make with almond flour and psyllium husk powder. They have the perfect bread texture and are perfect for sandwiches or as hamburger buns especially if you want a super low carb bread alternative.
What Ingredients do I Need to Make Keto Buns?
The ingredients you will need for these fantastic keto buns with psyllium are super simple to find and a staple in most of the keto pantries.
- 1 1/4 (120g) cups almond flour
- 5 tbsp (45g) ground psyllium husks
- 1 tsp salt
- 1 cup boiling water + 1/4 cup (optional)
- 2 tsp apple cider vinegar
- 3 egg whites
- 2 tsp baking powder
- 1 tbsp sesame seeds
- 1 tbsp olive oil
If you want to enjoy a sandwich and still burn fat for fuel, this recipe is perfect for you. There’s no doubt that you are looking for a non-eggy keto bread recipe.
How to Make Keto Hamburger Buns?
The method behind these perfect keto buns is super simple.
- Gather and measure out all the ingredients.
- Combine the dry ingredients: almond flour, ground psyllium husk, salt, baking powder.
- Add the apple cider vinegar and the egg whites.
- With a hand mixer, combine all the ingredients together while adding the water.
- Shape the keto dough into a bread loaf as shown in the video.
- Using a spatula, try to divide the dough into small pieces equally.
- Moisten your hands and form 9 balls. Place them on a baking sheet.
- Brush them with olive oil and sprinkle sesame seeds on top.
- Bake the keto buns in the preheated oven for 50 minutes.
- Serve them hot or cold with the favorite toppings.
What is keto bread?
Keto bread is a loaf of bread made from a mixture of low carb ingredients like almond flour or coconut flour or ground psyllium husks, eggs, healthy fats, and condiments.
The endpoint is to make a keto bread that resembles in texture and taste to the real bread without using wheat flour. The reason we want to cook bread without wheat flour is to reduce the carbohydrate intake.
How Many Carbs are in these Almond Flour Buns?
I divided the keto dough into 9 small buns. If you want you can make 4 or 6 bigger buns and use them for sandwiches or delicious juicy burgers.
If you use the exact same quantity of ingredients, the macro count depends on how many buns you are making.
One of the 9 keto buns has 6g total carbs from which 4g are dietary fiber. So, one keto bun has only 2g net carbs.
To calculate the net carbs, you need to subtract the fiber and sugar alcohols (if any) from the total carb count.
Are these Keto Buns Dairy-Free?
The good news is that this keto buns recipe is dairy-free since we don’t use any kind of milk products in it.
What can I do if I am allergic to almonds?
In keto recipes, it is possible to substitute almond flour with coconut flour. You will need to add 1/2 coconut flour and increase the liquids since the coconut flour absorbs way more water than almond flour.
Making this recipe with coconut will have an impact on the taste as it is slightly sweeter than almond flour.
How many calories are in these keto buns?
Some recipes that use almond flour are pretty high in calories, but this one has only 123 calories for a keto bun. If you are using different ingredients the results may vary, so make sure to use an app to track your macros.
Why use psyllium husks in a keto bread?
Psyllium husk is a powder form act as a binder of the wheat-free flours. It will make the bread hold together and not fall apart with ease.
To activate the psyllium husk powder properties we need to add hot (boiling water).
I love that when I’m baking with psyllium powder the keto bread tastes exactly like multigrain bread.
Psyllium husks have great health benefits. Their high dietary fiber helps to:
- suppress appetite
- relieve constipation
- improve lipids level
- lower blood pressure and cholesterol levels
- cleanse your body
- decrease acid reflux
- prevent colon cancer
What are the macros in the keto buns?
- Calories: 123 kcal
- Total Carbs: 5g
- Dietary fiber: 4g
- Net Carbs: 2g
- Fat: 10g
- Protein: 5g
If you make the recipe I would be delighted to see how your keto buns turned out!
The best no-eggy taste keto bread buns with almond flour and psyllium
Ingredients
- 1 1/4 cups almond flour
- 5 tbsp ground psyllium husks
- 1 tsp salt
- 1 cup boiling water + 1/4 cup (optional)
- 2 tsp apple cider vinegar
- 3 egg whites
- 2 tsp baking powder
- 1 tbsp sesame seeds
- 1 tbsp olive oil
Instructions
- Preheat the oven to 350F/175C.
- In a bowl add the dry ingredients: almond flour, ground psyllium husk, baking powder, salt and combine them.
- Add the apple cider vinegar and the egg whites.
- With a hand mixer, combine all the ingredients together while slowly adding water .
- Shape the dough into a bread loaf as shown in the video.
- Using a spatula, try to divide the dough into small pieces equally.
- Moisten your hands and form 9 balls. Place them on a baking sheet.
- Brush them with olive oil and sprinkle sesame seeds on top.
- Bake the keto buns in the preheated oven for 50 minutes.
- Serve them hot or cold with the favorite toppings.
Video
Notes
If your dough turns out too hard add more water.
How do we calculate the nutrition info?
These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.
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Favorite keto “bread” recipe we have used so far. And we’ve tried a few! Amazing! With some kerrygold butter, omg! Love, thank you!
I made them and they are BLUE?!?
It depends on the bread of the psyllium husk powder you are using. They are still good to eat if you don't mind the color. If there are any psyllium seeds in the mix, instead of husk, you will end up with a blue bread. Psyllium seeds have some (iridoid) compounds in them which turn blue when heated in the presence of protein.
Have these in the oven now. The one I checked by gently touching after 40 mins collapsed. I left them in for a bit longer and won’t touch the others. Do you know what would cause this?
Any thoughts on what to do with the yolks? I don't want to waste them. Thanks!
I usually make hollandaise sauce with the yolks. You can also make keto lemon curd!
can you freeze these?
How would you change baking time if you made them bigger? Like the size of a hamburger bun?
Hi! I made the almond meal & psyllium rolls & they turned ou great! But I think a teaspoon of salt is too much and the texture was good but are they supposed to have a gritty feel & is that from the psyllium? Thank you! Janet
I just made these, and it seems like the one (1) cup of water is too much. My dough is not firm at all. Is the one (1) cup of water too much? When I watched the video, it didn’t seem like you added that much water, but I couldn’t tell the measurement from that. In addition, the recipe calls for three (3) egg whites, but in the video, you only use two (2). Can you please clarify the measurement amounts?
Hi there. I just rewatched the video, and I used all three egg whites, but my editing skills back then were not that awesome. So by the time I added the third egg white, you can see the egg disappears from the bowl. Just let your dough sit for a few minutes. I made this recipes ton of times, and these are the correct measurements. Maybe your eggs were larger. You can always add a tbsp more of almond flour to adjust the consistency of the dough. What kind of psyllium husk powder are you using?
I’m using Milliard organic whole psyllium husk and I use large eggs for everything. I ended up adding 3/4 cup more of almond flour to get it to a consistency I could work with, but still didn’t look as thick as yours. I made the dough into buns for hamburgers, and they really seemed to come out fine, so that was good! I appreciate your answer!
Every bread/bun recipe has a spongy taste when chewing and shallowing., including this recipe! The “Jury” still out on this bun because of that. No egg taste but spongy like every other Keto bread, so I am afraid to waste 7 eggs making your bread recipe. Why are all bread recipes spongy tasting? Anyone else feel the same way?