Keto Low Carb Buns with Psyllium Husk

Last updated on December 28th, 2019 at 04:08 am

These soft and fluffy low carb buns are made with psyllium husk powder and taste just like multigrain bread. Originally published in 2016, I’ve updated this recipe with better instructions and pictures.

The Best Psyllium Husk Bread I’ve Made So Far

Experimenting with psyllium husk has proved to be quite beneficial in my low carb recipes. Because of it, I’ve been able to make keto bagels, low carb tortillas , coconut flour tortillas, low carb pizza crust and even low carb chocolate cake!

Psyllium husk is a form of fiber made from the husks of the Plantago plant’s seeds and it’s most commonly known and used as a laxative. However, it’s become quite popular in low carb baking and cooking as it acts exactly the way gluten does, as glue.

If you’ve ever tried baking a low carb recipe, you’ll notice that baked goods don’t always hold together and can fall apart quite easily.  By adding a bit of psyllium husk to these recipes, it helps the batter stick together where you can form any shape you want.

I made low carb buns with the batter from this recipe, but honestly, you could make any shape you want.  I’ve once made long sandwich buns and made a crispy chicken sandwich that looked like it was from Burger King, and it was absolutely amazing. Have fun with it and create whatever shape you’re looking for!

I decided to add different seeds to the batter because multigrain bread was one of my favourite breads to eat in my gluten eating days. If you don’t like seeds, feel free to skip them.  You can also add other types of seeds if you wanted.

You can eat the bun as is when it’s cold to make sandwiches, you can toast it and spread butter on it, or even make small grilled cheeses with it.  It’s one of the softest, most chewy bread you will ever make and it does not taste like eggs whatsoever, like most other recipes.

It’s also a great side bread to have when eating some low carb soups like my cream of cauliflower soup or my low carb zuppa toscana soup.

Great Psyllium Husk Uses

The greatest thing about psyllium husk powder is that it can also be used to thicken sauces, gravy or soups.  If you do add too much however, it does have a gelatinous feeling to it so you have to be careful with the amount you add in.

Psyllium used in cooked foods needs to be mixed with enough fluid so that the husk can absorb and bulk up, reducing the risk of constipation.

When baking with it, most recipes will call for eggs or egg whites and hot water.  The hot water helps the psyllium activate and activates its ‘glue’ properties.

You’ll notice that in all of my recipes where I use psyllium husk powder, I add hot water and lots of eggs.  I find that by adding both ingredients, it helps double the recipe in size and also makes everything stick together without falling apart.

You’ll definitely want to check out these low carb psyllium husk recipes where you can decide what kind of recipes you’d like to try with it.

How to Make Psyllium Husk Bread

When making psyllium husk bread, the process it pretty similar in every recipe.  You’ll first want to mix the dry and wet ingredients separately and then mix everything together.

After having mixed the batter ingredients together, the next step is usually to add the boiling water to the batter.  You’ll notice that the batter, which includes psyllium husk powder, will absorb the liquid really quickly and bulk up. This is exactly what we want.

If you let it sit a few minutes, you’ll give it enough time to absorb all of the liquid, which will then let you separate the dough and make balls with your hands.

By making this recipe, you should be able to make five low carb buns, but in the pictures below I had doubled the recipe so I was able to make about 11 buns.

The size you make the buns is entirely up to you, but I tried to separate the dough evenly and make keto buns equal in size.

Once the low carb buns are formed, pop them into the oven for a good 30 minutes and they are ready to eat! How simple was that?

Tips to make these Low Carb Buns

Whenever I bake, I always measure all of my ingredients with a scale to make sure that for anyone who makes it, they will have an accurate recipe.  I do not like to use cups in baking because depending on where you are in the world, the cup size will be different.

Also, depending on the altitude where you live, the weight of your ingredients will also differ.  Finally, depending on whether you stuff you cups or not, the weight of the ingredients will be completely different which will give you an entirely different recipe.

I’ve made this recipe available in grams and ounces so that everyone can make this low carb bread recipe accurately without any problems.

Make sure to read the following tips so that you can make the best psyllium husk bread out there without problem!

• You cannot substitute the psyllium husk powder.  This recipe will not work without it.
• You can store these at room temperature or inside a ziplock bag in the fridge.  You can also freeze them.  I would just slice them in half before freezing so you can toast them easily once you want to eat them again.
• I have not tried vegan eggs for this recipe, so not sure if that works. But you absolutely need the eggs and boiling water in this recipe.
• Instead of the coconut oil, you can use light olive oil, lard, butter, ghee, beef tallow, shortening.  Any type of fat will work.
• I used refined coconut oil because extra-virgin coconut oil gave them an intense coconut taste (which I hate).
• Instead of the apple cider vinegar, you can use regular vinegar, rice vinegar or lemon juice.  I used apple cider vinegar because I found it made them more fluffy.
• If you don’t want to add all of the seeds, that’s fine. You can skip them easily without any problems.
• When you form the balls with your hands, the batter is very sticky. It helps to spray some olive oil on your hands to avoid the batter sticking to your hands.

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4.88 from 108 votes

Keto Low Carb Buns with Psyllium Husk

Delicious low carb buns that taste just like multigrain bread!

Course Appetizer

Cuisine American, Canadian

Keyword keto buns, low carb bread, low carb buns, psyllium buns, psyllium husk powder

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 5 buns

NET Carbs 3g

calories 236kcal

Protein 7.53g

Fat 20.81g

Cook Mira

Ingredients

• 4 tbsp boiling water

Dry Ingredients

• 3/4 cup (100 g) blanched almond flour (about 3/4 cup tightly packed)
• 2 tbsp psyllium husk powder
• 1 tsp baking powder
• 1 tsp black sesame seeds
• 1 tsp white sesame seeds
• 2 tsp sunflower seeds
• 1 tsp black chia seeds
• 1/2 tsp Himalayan salt
• 1/2 tsp garlic powder

Wet Ingredients

• 1 egg
• 2 egg whites
• 1 tbsp apple cider vinegar (or lemon juice, white vinegar)
• 3 tbsp melted refined coconut oil (or butter, lard, shortening, ghee)

Instructions

• Preheat the oven to 180C/350F.
• In a bowl, mix the dry ingredients with a whisk. In a separate bowl, mix the wet ingredients. Pour the wet ingredients into the dry ingredients and mix with a silicone spatula.
• Slowly pour in the boiling water and continue mixing. The dough will be quite thick and expand as it absorbs the water. 
• Separate the dough into 5 and form 5 balls with your hands (the batter is pretty sticky). You can spray some olive oil on your hands to make the dough not stick to you.
  
• Place the balls over parchment paper on a baking tray and bake for 30 minutes. Take out and let cool before serving or you'll burn your fingers! These come out piping hot!
  

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Notes

1. You cannot substitute the psyllium husk powder.
2. Please don't leave out the boiling water. You need it to activate the psyllium.
3. Make sure to use REFINED coconut oil and not the normal extra-virgin kind as you'll get a huge coconut taste.
4. If you double the recipe, you may need to add 1-2 tbsp of hot water to the batter.
5. All of our ovens are different, so if you find yours to be too moist, just add 5 more minutes in the oven, or cook them at 190C/375F instead for 30 minutes.

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Nutrition Facts

Keto Low Carb Buns with Psyllium Husk

Amount Per Serving (1 bun)

Calories 236 Calories from Fat 187

% Daily Value*

Fat 20.81g32%

Saturated Fat 8.37g52%

Cholesterol 42mg14%

Sodium 41mg2%

Carbohydrates 8.34g3%

Fiber 5.34g22%

Sugar 0.96g1%

Protein 7.53g15%

NET CARBS 3g6%

* Percent Daily Values are based on a 2000 calorie diet.

Nutritional information is provided through calculations made on fatsecret.com. They are approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on mypcoskitchen.com. Sugar alcohols are included in the fiber count. Net carbs are the total carbs minus fiber (which include sugar alcohols).

 

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