Keto Low Carb Buns with Psyllium Husk

Name: Keto Low Carb Buns with Psyllium Husk
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 5 buns
Ingredients: 4 tbsp boiling water; 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; 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)

Written by Mira on July 29, 2018

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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 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.

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.

A basket of keto buns filled with different seeds.

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